09/30/08 DE Bench
Mobility work
Speed Bench 185+1minix3x8
Reverse pec dec 135x8x4
Machine laterals 140x10x4
Close grip 4board 275x5 285x5 295x5 305x5 315x5
DB Rolling Dumbell Triceps 35x15x4
First set of speed work was high on my chest, I adjusted my groove and the weight got easier. I really need to concentrate on my form.
[quote]ecogenx wrote:
You’re pushing/pulling some great numbers. Keep up the strong work. How much do you weigh?[/quote]
Thanks eco, currently I weigh around 215 on the gym scales(fully clothed) I have probably gained around 3-5lbs since I started lifting in the mornings after I get off work. I feel like some of this was bodyfat but my pants aren’t that much tighter in the waist. I wear a 32 in jeans the same size I’ve worn for the past 15 years.
10/02/08 DE Squat
Mobility work
SSB Squat 300x2x10
Pull through 215x10x4
Hammer low rows (low position)360x6x5
Managed to get through most of my workout despite having some type of stomach virus. I finally had to quit because of nature calls. I wouldn’t wish this on my worst enemy. I take that back maybe some of those idiots on Wall Street that are destroying my 401K.
10/04/08 ME Bench
Mobility work
Bench (Shirted)315x1 365x1 385x1 395x1 405x1 415x1 420x1
Seated Face Pulls 175x8x4
Close Grip 4board 275x5 295x5 305x5 315x5 320x5
Rope Pushdowns 125x15x4
Rotator Cuff Work
Put my bench shirt on a little different this time palms up. I think it altered my groove a little bit because I had some trouble finding it plus I had a different spotter. Got a new shirt coming next week hope it makes a difference.
10/05/08 ME Squat
Mobility Work
Sumo Deadlift 405x2 455x1 500x1 550x1
Leg Press 900x5x4
Seated Single Leg Curl 100x10x4
Dumbell Rows 125x6x4
Shrugs 600x6x4
550 on sumo was a grinder but I think I have a little more left in me. Did leg presses for the first time in almost a year just for a change of pace.
550x1!!! holy shit and you only weigh 215. I bow to my deadlift master.
what does your mobility work consist of?
[quote]ecogenx wrote:
550x1!!! holy shit and you only weigh 215. I bow to my deadlift master.
what does your mobility work consist of?[/quote]
And I bow to the bench master. I don’t think I will ever be able to do what you do raw. At what position do you usually fail on your bench? I wasn’t satisfied with the 550. My form broke down and I basically did a stiff leg sumo deadlift. My mobility work consists of a few exercises I picked up from Mike Robertson’s DVD and some foam rolling. I really need to do some light stretching afterward but I am usually ready to go home when I get through my workout.
10/08/08 DE Bench
Mobility Work
Speed Work 185+minix3x8
Bradford Press 135x6x4
Reverse Pec Dec 125x10x4
Close grip 4board 295x5 315x5
I was fried after the Bradford Presses. I don’t think I’ll do them again. They just put too much stress on my shoulders. On the other hand maybe I’ll save them for another cycle and go lighter with more reps.
I usually fail at the mid portion of my bench. Will keep working the tris and do some floor presses and dips.
10/10/08 DE Squat
Mobility Work
Sumo Deadlift 315x1x8
Modified Glute Ham BWx8x5
Hammer Low Rows 540x6x4
Shrugs 615x6x4
Chins BWx8x4 alternated with
Dumbell Rolling tricep Press 30x15x4
More or less working on my technique on deadlift. Trying to get more leg drive and less lower back.
10/12/08 ME Bench
Mobility Work
Bench (shirted)365x1 385x1 395x1 405x1
4Board 405x2
Machine Laterals 150x10x4
Seated Face pulls 175x10x4
Close Grip 4board 300x3 310x3 320x3 330x3
Rope Pushdowns 130x15x4
Got a new shirt trying to learn the groove and break it in. I think this shirt suits my benching style better. My left shoulder keeps giving out on me on the 4Board shirted. I may try some dumbell work after the meet in two weeks.
10/14/08 ME Squat
Mobility Work
Sumo Deadlift 455x1 500x1 550x1
Modified Glute Ham BWx10x4
Leg Press 900x5x4
Shrugs 675x5x4
Chins bwx10x4 alternated with
Rolling Dumbell Tricep Press 35x15x4
My technique on sumo sucks. I’m rounding over at the bottom and basically my legs are locked 6 inches off the floor. I really need to figure out what is wrong before I blow my back out.
10/19/08 DE bench
Mobility work
Bench (speed)195+minix3x8
Reverse pec dec 135x10x4
Close grip 4board 275x3 315x3 325x3 340 fail 315x3
Rope pushdown 135x15x4
Rotator Cuff work many reps
A pretty good day other than the board work left side still tiring before my right. I really have to concentrate to get it to lockout.
That’s still some really strong pulling! Great work Ironman.
Close grip boards must really work the tris. You planning on competing any time? You’re looking real strong. I have to catch you with the sumo deads!!
[quote]ecogenx wrote:
Close grip boards must really work the tris. You planning on competing any time? You’re looking real strong. I have to catch you with the sumo deads!![/quote]
I was thinking about a meet in SC next weekend but I not sure now because of personal and financial reasons. I do the close grips because it gives my elbows a break. If I go really heavy on other tricep movements (anything lower than 6 reps) my elbows really scream. I’m thinking about doing deadlifts off mats hoping it will correct some of my technique problems.
10/18/08 DE Squat
Mobility Work
Sumo Deadlift 315x1x10
Modified Glute Ham BW+10x10x5
Dumbell Rows 150x8x4
I wasn’t going to deadlift today but a friend of mine came to the gym and I asked him to critique my form. Spotted a flaw(I was dipping my hips after I started off the floor). I reckon I was trying to dip before my start and wasn’t quite fast enough on my start. I started my lift without the dip and the weight seemed to come up easier. I’ll find out if it worked on my next heavy deadlift day.
10/23/08 ME Bench
Mobility Work
Floor Press 235+1chainx1 +2chainsx1 +3chainsx1 +4chainsx1 +3chainsx1 +2chainsx2
Face Pulls 180x8x4
Machine laterals 150x10x4
Comp grip 4board press 300x5 310x5 320x5 330x5 340x5
Rope Pushdowns 100x15x4
Elbows were really sore because of the dumbell rows on saturday. I decided to go really light on the pushdowns just to get some blood in the joint. Hope it helps
Still looking strong as always. How long you been lifting like this? I bet you would be a good coach for powerlifters in your area.
[quote]ecogenx wrote:
Still looking strong as always. How long you been lifting like this? I bet you would be a good coach for powerlifters in your area. [/quote]
I agree. I wish I lived on his end of the state!