A) Squat (trying to squat more often)
triples, doubles, and then singles up to 375
B) Bench
(70%) 230 x 3
(80%) 265 x 3
(90%) 295 x 5 PR
I brought the bar down way too high on my chest on the last rep so it was much harder than it should have been. I wanted 5 going in, though, so I’m happy.
C) Incline DB
60s x 12
75s x 8
90s x 8
100s x 8 PR
D) Floor Press
225 x 5
245 x 4
265 x 3
285 x 2
305 x 1 PR
AR: HS preacher curls
E) Cable Flyes
10 x 3
AR: KB curls
F) Dip/Leg Raises ala Ben Rice
10-12 x 3
AR: constant tension alternating bicep curls
NOTES: Looking forward to running 5/3/1 until my meet. If I get in the groove of it I may just stick with it after the meet is over. We’ll see. I never knew how weak my core was until I did Ben’s dip/leg raises. Wow, I need to do these more often, or some kind of core work. I’m sure this is holding my squat back by a few lbs.
Interesting… so what does that little move there actually do? Just a style/ritual type thing, or do you actually see some kind of performance improvement?
Also u r strong nd stuff
[/quote]
Honestly I’m just toying around with it now to see if it will help with my setup. I feel like Mike T and I have a little similar builds (minus the fact he has 70 lbs BW and a bajillion pounts on my total) so I thought it might help. I like it, just feels good.
Lol thanks :)[/quote]
Sounds good man, hopefully it will assist you in dat pursuit of crushing mad hyooge weights
[quote]bignate wrote:
front squats holds brought to you by STORM THE BEACH…seriously, best fucking ‘core’ work ever. check out his log for awesome core suggestions and shit [/quote]
Thanks for the suggestion. I’ll probably stick with more basic stuff for now, but I’ll definitely check out his log.
I forgot to log my squat session from two days ago, so here is how it went down:
A) Squat
285 x 3
325 x 3
365 x 4 PR could have gotten 5 but it wouldn’t have looked as sessi (not that my form is sessi anyway, but it would have looked horrible)
B) Deadlift w/ Chains
(315 some i dunno X 3) x 6
I turned the last set into a paused deadlift for fun
C) SSB to Box
200 x 6 x 4
These were all as explosive as I could have been
D) Prowler
OMG did so much Prowler work. I had the lifting gang come over to my place and we just went to town with about every possible way you can move the Prowler. We finished with a trip around the apartment complex (each person pushes until they can’t anymore pretty much). I about threw up on my last trip but I felt great after.
Deadlift 515 x 5
Rack Pull (from knee) 625 x 3
Strict Press 175 x 5
Here is today’s session:
(my buddy and I trained together on this one and we had hardly any time for assistance work due to gym closing early)
A) Deadlift
405 x 3
455 x 3
515 x 5 PR
B1) Constant Tension Alternating Lying Leg Curl
some x some x 4
B2) Hammer Strength TrapBar Deadlift
4pps x 8-12 x 4
C) Cable Pullthroughs
2 sets of 12-20 then the gym closed
NOTES: I felt great on deadlift today. I worked a REALLY slow shift from 9-5 and drove an hour home, changed, and went immediately to the gym so I wasn’t sure what to expect. But, it was a really good session. Probably because I knew we were pressed for time so I wanted to get as quality work in as possible since it wouldn’t be much.
[quote]jake_j_m wrote:
Some really great PRs. How many hours a week are you working to fund such a gainsy lifestyle?[/quote]
Thanks, Jake! Only around 25-30 at the concrete place, but I’m getting an extra 10 or so a week at my second job in Kansas City, so I’m getting close to 40 each week but it really varies. Just enough to keep me comfortable I guess
[quote]fr0IVIan wrote:
deadlift so strong. also jelly of your HS trap bar machine. I would love to have one of those, or even just a trap bar.
chalk so sneaky[/quote]
I really wish I had an actual trap bar, but this one does the trick somewhat. It’s a bit awkward, though, because you have to find the sweet spot with your feet placement. I have to pull back much more than a regular pull, too.
A) Bench
280 x 5 x 3
I decided to get more sets in instead of going all out on one set. I need more volume to progress on bench I feel.
B) Deadlift
405 x 3
445 x 3
485 x 7 PR
I felt really lethargic going into these, but I took a bit longer rest periods and felt pretty good after the 405 set.
C) Decline Bench
225 x 6
245 x 4
265 x 3
Wasn’t feeling these so I just called it.
D1) Constant Tensions Alternating Lying Leg Curls
6-8 x 3
D2) Cable Pullthroughs
3 x 15-20
E) “Trap-Bar” Deadlift
4pps x 10-12 x 4
NOTES: I was SPENT at the end. I was huffing and puffing after the TB deads and basically collapsed to the floor due to the hammie pump. Overall it was a good day. I combined bench and deadlift since I’m flying out to Cancun tomorrow and training will be less than stellar. they do have a gym at the resort I’m going to with a decent power rack, bench, cable machine, and DBs but I doubt the actual training will be too great. I’ll be back Saturday evening, though. So even if training isn’t optimal I’ll only be gone for 3 nights. I’l be talking to the staff about possibly having my wedding there, though! It will be a good time.
I’m back from Cancun. It was a great time and met some come people. I was able to get a couple of training sessions in while I was there. I even hit a few PRs:
OH Press 165 x 8
^This is a huge PR
Squat 345 x 6
So I got into my zone going into this one. I had my headphones in and it was at my favorite part of a song so my heart was racing and I was stomping up to the bar about to do the set when out of nowhere my mom walks in the gym LOL. I pulled out my headphones to see what she wanted and she was looking for my older brother and then started talking about the weather, all the while my heart is racing and I was wanting to nail the set lol. She walked off and I put the headphones back in and got under the bar. As soon as I unracked it my mom came SPRINTING out from behind a corner she was apparently hiding in so she could take a picture (she has always been really big on taking pictures). So I thought “Ah crap I better make this look good” so I smoked 5 reps and the 6th slowed down a bit but I’m sure I could have gone for a good 8 but form would have broken down and that’s what I didn’t want to do in front of my own mom because she hates to see me lifting in fear of me snapping my balk in half or something lol. She good a pretty good picture though so it’s cool
Bench 325 x 2
This wasn’t a huge PR because I haven’t tried to rep anything over 315 before but I FINALLY outbenched my older brother! I had been working on this for almost 3 years now when I first started training, and I had always told him it was going to happen lol. We were doing the same reps/weight ramping up and then he wanted to go from 275 straight to 325. So we did and he grinded through 1 rep so I thought “Oh yeah, today is the day”. I hit 1 really easy and the 2nd wasn’t bad either but I wasn’t sure if I’d get the 3rd so I racked it. Felt good, though.
But, I’m back home now and am laying around until I go hit up bench day for 1’s week of 5/3/1. The meet is now less than 3 weeks away and I’m ready to KILL!
do you do any backdown sets with bench? When i got up to 315 i was always doing a max rep set with 185 and then 135 after my heavy work. Think i got up to 25 or so and 40+ pretty continuous reps, might be the volume your looking for to add in, doesnt really hinder to much recovery IMO. looking solid of course.
