Back in it
Squats
135x10
225x8
315x4
added knee sleeves and belt
365x4
415x1 felt pretty heavy
465x2 was supposed to do four but just didn’t have it today
Deficit deads (I’m counting all deads in shoes as defecits from now on because of the height they add)
240x2
325x2
390x2
430x2
470x1
Deads (I set both sides of the bar atop a plate)
535x0 couldn’t finish with my hips through
One of the personnel that was watching my lift told me that I was lifting with my back, so it’s back to the drawing board for technique.
I was running out of time, so I just ran through the rest of the sess.
Close stance good mornings
95x5
135x5
205x5
Toe press (My calves have been neglected for too long and I’m sure it’s holding me back)
I just used what was already set up
2pps+25x2x8 with 3 second contractions
Bench
135x5
225x3
250x3
285x3,3,3
Weighted dips
bwx10
bw+45x10
bw+90x10
bw+135x6
bw+180x0 the weight shifted because of the second chain and almost took my shoulders off
I just went done a little and did an isometric for a while
Shrugs
used straps; did the full ROM
315x5
405x5
455x4
Speed deads
360x2x3
Rope pushdowns
2x12
Rope curls
4x12,12,12,10
Neck nods
25x50
I’ll try to add 10lbs a week to my bench. I need more sets to warm up.
Is adding ten pounds a week to bench something people can just DO?!
I am asking because I don’t know.
[quote]Hallowed wrote:
Is adding ten pounds a week to bench something people can just DO?!
I am asking because I don’t know.[/quote]
I’m working back up to my previous best and beyond, so these are weights I’ve used before. My technique sucks, so this is a way for me to work on it more while still getting stronger. For someone that isn’t working their way back up, it really depends. If the person is more experienced, then most likely no.
Could you walk me through how you set up on bench?
I ask because when I recently had my setup tweaked and tightened, it made a world of difference in how my bench felt. Not that I want to help you get to 405 before me… but we’re all brothers of iron, right? ha.
[quote]bugeishaAD wrote:
Could you walk me through how you set up on bench?
I ask because when I recently had my setup tweaked and tightened, it made a world of difference in how my bench felt. Not that I want to help you get to 405 before me… but we’re all brothers of iron, right? ha.[/quote]
Damn where do I start? I sit on the bench about 10-12 inches from the edge. I slide back another 5-6 inches then I reach behind me and grab the bar. I lower my upper back onto the bench to form my arch. From there, I try to slide my toes back and grip the bar. I try to tighten my back and pull the bar apart while squeezing the bar the shit out of it. I make sure the bar in line with my nose and then I pull it over me. That’s about it. The numbers are just guestimations and could be pretty wrong. I never feel like enough though or that my arch is very good. Things really get irritating once I start the first descent and I lose some tension and strength off my chest. I’ll try to get a video next week.
Good training weights, especially the dips… damn! No wonder you can bench a decent amount
[quote]jake_j_m wrote:
Good training weights, especially the dips… damn! No wonder you can bench a decent amount[/quote]
thanx
Yes, holy shat @ dipz. Noice work.
[quote]pbclax1 wrote:
Yes, holy shat @ dipz. Noice work.[/quote]
merci mon copain
I was tired, so I moved Wednesday’s back training to Saturday.
Trying to get my dips to this point
Got 365 w/pause tonight.
[quote]DixiesFinest wrote:
Got 365 w/pause tonight.[/quote]
I saw. Good work …
Crap! I forgot to include that for dips I also did BWx20,20,10 after my weighted sets.
Today was a bit of mash up
Squat
135x5
225x3
added knee sleeves
315x10 started to feel really crappy
added belt (loose)
365x3 felt really crappy
410x1 felt a little better
tightened belt
430x1 felt crappy again
Bench (got to work in with a buddy of mine)
barx4
135x4
225x4
switched to a closer grip
275x3 tenderized my right shoulder lol
295x5 could have gotten 1-2 more but you know the story
bench technique finally starting to come back together
Kinda chilled for a bit
Strict press
135x3
155x2
175x1
190x1
205x2 could have gotten at least 1 more but I was holding my breath
Seated partial press (never done these before)
205x1,2
215x1
These were pretty hard, but I liked them. I think I can get to 240ish for reps; it’ll be interesting how it carries other to my other lifts.
Gonna hit back, abs, and calves real quick tomorrow.
Now that’s a freaking solid ass session right thurr man, nice work.
[quote]inkaddict wrote:
Now that’s a freaking solid ass session right thurr man, nice work.[/quote]
thanks man
I gotta stay flyyyyyyyyyyyyyyyyyyyyyyyy