deadlifts
from 2" deficit
465 x 5 x 3
SSB pause Squats
3 sets of 5
SSB Good Mornings
2 sets of 10
Kelso shrugs / toes to bar
3 sets of 15
playing catchup…
7-5-13
seated OHP
175 x 8 x 4
superset with pullups
bw x 10 x 4
tate press
6 sets of 12
snatch grip high pull
3 sets of 5
rear delts / abs
4 sets of 25 / 15
7-6-13
sqt lockouts
495 x 3 x 3
front sqt hold
3 sets of 30 sec
incline db press
90 x 8
105 x 8
125 x 8
superset with db row
115 x 8 x 3
Today was my daughter’s first birthday! So I had to cut it shorter than I would like. Trying the front sqt holds for the first time and just trying to get a feel for a good working weight. Last set was done with 425.
7-8-13
Squats
405 x 5 x 5 (+3)
Klokov press
160 x 5 x 4
SLDL
290 x 8 x 3
Squats felt good today. Found my groove, got good depth, and had decent speed. Much better than last week. Finished up schooling folks on the racquetball court.
bench
315 x 3 x 6
add slingshot
340 x 4
365 x 5
Pendlay row
225 x 5 x 3
245 x 5 x 3
skullcrushers / landmine
4 sets of 12 / 8
All last reps on bench sets were paused. Rows done explosively off the floor with as little change in hip angle as possible.
dl’s
495 x 2 x 8
front sqts
225 x 5 x 4
shrugs
585 x 8 x 4
db side bends
100 x 8 x 4
Adding front squats back in to the routine. I’d really love to use a clean grip, but seeing as my wrist flexibility is shit, I’ll have to stick to the good ole crossed-arm grip. I am currently working on my ankle ROM, I guess I can add in some wrist stuff as well.
squats
vs. average bands
335 x 1 x 10 (2 minutes rest)
365 x 1
395 x 1
swiss bar bench
+50 lb chain
240 x 8 x 3 (+1)
SSB good mornings / curls
4 sets of 5 / 10
Figured out I was getting about 130 out of the bands at lockout and 0 in the hole. Working on a quick, solid turnaround and acceleration to lockout.
squats
450 x 3 x 6
add loose knee wraps
505 x 1
btn Push Press
225 x 2 x 3
185 x 8 x 2
SLDL
305 x 8 x 3
Squats felt great today. Switched back to flat soled shoes, I was having a little difficulty staying back on my heels. First day back in wraps (on a whim) and I had someone else wrap my knees. They were not locked in and I didn’t get much out of them. That’s why I like to wrap my knees at meets, Push presses were all over the place at lockout so I decided to drop down and get some reps in.
bench
305 x 5 x 5
add slingshot
345 x 4
370 x 4
BOR (yates style)
275 x 8 x 4
weighted dips
+160 x 10 x 3
dl
2" deficit
485 x 4 x 3
SSB paused squats
270 x 5 x 3
SSB good mornings
240 x 8 x 3
seated row / ab wheel
4 sets of 15
Tore a decent little hole in my palm on the first working set of pulls so I had to strap up for the remaining 2. Was planning on 3 sets of 5 but that fourth rep was a little too slow at lockout to grind through another rep. Paused squats felt good, good mornings did not. Got the crazy idea from one of the articles around here to throw some weight on my back for the rollouts, hardest part was getting the damn plate off once I was finished. Need to work on that shoulder mobility…
squats
vs average bands
345 x 1 x 10 (90 sec rest)
385 x 1
405 x 1
incline bench
3 sets of 10
GHR / standing ab
4 sets of 8 - 12
In a seminar all day and had to squeeze this one in.
squats
425 x 5 x 5
add knee wraps
475 x 1
515 x 1
Klokov Press
155 x 5
165 x 5 x 3
SLDL
315 x 8 x 3
First set of squats were rough for some reason. Each set after got better and better as I found my groove. In fact, had I not worked up with the wraps, I could have been good for an extra rep or two last set. Without a full meet planned until the winter, I’m going to slowly work my wrapped weight back up and consider it as supramax work while I focus more on my unwrapped work sets.
bench
315 x 3
325 x 3
335 x 3
315 x 3
330 x 3
add slingshot
365 x 3
380 x 3
BOR (from floor)
255 x 5 x 5
skullcrushers / landmine
3 sets of 10
Goal for today was 340 for a triple, but the bar was moving a bit too slow. After working up to 335, I thought I may have needed more warmup sets so I dropped back down. Needless to say, fatigue sunk in and 3rd rep at 330 was a grinder.
deadlifts
+ micro mini band
455 x 1 x 2
495 x 1 x 8
front squats
245 x 5 x 3
265 x 5 x 2
tire flips
650# tire
11 flips in 60 sec
12 flips in 60 sec
wt’d decline crunches
3 sets of 12
Band set up added about 20 off the floor and 35 at lockout. Kept my rest to about 5 minutes, although not strict.
Squats
vs. average bands
355 x 1 x 10 (90 sec rest)
385 x 1
415 x 1
Swiss bar Bench
+60lb chain
250 x 5
270 x 4 x 2
SSB Good Mornings / curls / abs
5 sets
squats
455 x 3 x 5
add knee wraps
495 x 1
525 x 1
Meadows Row
4 sets of 10
SLDL / abs
4 sets of 8 / 15
Lately, I have changed my thinking on my deadlift sticking point. I have hammered my hamstrings and hips with KB swings and high rep RDLs for the past few months. I don’t really feel that has had an impact on my lockout strength. So, focus has shifted to my mid and upper back. This was my first time doing the Meadows row and I used a landmine set up. I can definitely see a crossover to the deadlift and I liked following them up with some heavy-ish straight legs.
bench
330 x 2
340 x 2
345 x 2
add slingshot
375 x 2
390 x 3
btn Push Press
185 x 5 x 5
superset with facepulls
machine dips / pressdowns
3 sets of 15
This was my last heavy bench workout before a bench only meet on the 10th. I would have like to get 350, but I’m also weighing light right now. I’m at 193 and will be cutting down to 181, just for the hell of it…
deadlifts
from 2" deficit
485 x 5
495 x 5
paused SSB squats
4 sets of 8
SSB good mornings
4 sets of 6
aaaabdominals
seated row / kelso shrug
3 sets of 15
squats
vs average bands
365 x 1 x 8 (90 sec rest)
405 x 1
incline bench
225 x 6 x 3
GHR / t bar Row
4 sets of 12
8-6-13
bench
315 x 1
335 x 1
squats
315 x 5 x 5
meadows row / ohp / dips
4 sets of 15
Caught a bit of food poisoning on Monday and didn’t do shit, didn’t eat shit all day. Tuesday was due for bench opener and I was feeling a bit better so I combined some of my normal monday with tuesday’s workout, but made it all a deload. If that makes any sense at all.
[quote]mahwah wrote:
I’m at 193 and will be cutting down to 181, just for the hell of it…[/quote]
Say what?! Who cares about 181’s, bloat up a few pounds!
I gots my reasons…
My gym is putting on the meet, so I get to weigh in first thing Friday morning. I can sweat out 10 lbs no prob. And have fun putting it all back on.
Also, I really want a 2 x BW bench. Seems like the easiest way right now is to drop weight.