11/14/08 DE Bench
Mobility Work
Bench 230x3x8
Comp Grip 4board 325x3 340x3 350x3
Cable Laterals 45x10x4
Lat cable w’s 145x10x4
Dumbell Rolling Tricep Press 40x15x4
Rearranged my exercise selection
11/16/08 Me Squat
Mobility Work
Sumo Deadlift off 3 Plates 585x1x3
Modified Glute Ham BW+25x10x4
Hammer Rows Low Position 430x6x4
Shrugs 655x6x4
I might be stronger conventional than I am sumo. The 585 was tough but not a max effort. I really didn’t like the setup. I’m might try it off stacked pieces off 3/4 inch plywood if the gym owner will let me bring it in. If not I’ll just do them at home.
655 lb shrugs? That makes my back hurt and would prbably tear my arms off… ironmonstertrw!
I just got a cramp in my traps reading that. Strong pulling.
Thanks ,I think. The 655 was not an all out effort. There was a lot left in the tank on those sets. I’m trying to not overtrain on accessory work and save it for the max effort. Lately I’ve been having trouble getting up steam to get to the gym.
When you write 585x1x3 is that 3 sets of 1 rep or 1 set of 3 reps?
You use a deadlift grip doing the shrugs?
3 sets of singles. The shrugs are done using an overhand grip with straps. I don’t use straps on anything else.
11/18/08 ME Bench
Mobility Work
Cambered Bar Bench 275x2 290x2 300x1 315x1
Close Grip 4board w/Towel 275x3 300x3 315x3 325x3
Machine Laterals 150x10x4
Parallel Grip Pullups BWx10x4
Rope Pushdowns 130x15x4
Cambered bench was done using a 2board and a rolled up towel. I’m hoping this will build up the start on my bench. Close grips were done with a pause on every rep.
Those weights look so heavy sometimes. You’ve really got some strength going.
11/20/08 DE Squat
Mobility Work
SSB Box Squat 300+average bandsx2x10
Seated Single leg Curls 110x10x4
Hammer Low rows 450x10x4
Squats kicked my ass again. I hope I get some gains out of this. I’ll be really disappointed if I don’t. Gym owner is talking about a bench only meet. I hope he goes thru with this.
[quote]Ironmantrw wrote:
11/18/08 ME Bench
Mobility Work
Cambered Bar Bench 275x2 290x2 300x1 315x1
Close Grip 4board w/Towel 275x3 300x3 315x3 325x3
Machine Laterals 150x10x4
Parallel Grip Pullups BWx10x4
Rope Pushdowns 130x15x4
Cambered bench was done using a 2board and a rolled up towel. I’m hoping this will build up the start on my bench. Close grips were done with a pause on every rep. [/quote]
Looking good young fella… bench with boards and towel… how is this done? Towel under boards or on top?
[quote]bunny7568 wrote:
Ironmantrw wrote:
11/18/08 ME Bench
Mobility Work
Cambered Bar Bench 275x2 290x2 300x1 315x1
Close Grip 4board w/Towel 275x3 300x3 315x3 325x3
Machine Laterals 150x10x4
Parallel Grip Pullups BWx10x4
Rope Pushdowns 130x15x4
Cambered bench was done using a 2board and a rolled up towel. I’m hoping this will build up the start on my bench. Close grips were done with a pause on every rep.
Looking good young fella… bench with boards and towel… how is this done? Towel under boards or on top?
[/quote]
I put it under the boards. I try to squish it down to a half board. You can do it either way.
Thanks, I learned something.
[quote]Elaikases wrote:
Thanks, I learned something.
[/quote]
No problem, If you put it on top it makes it hard to bounce off. But that’s not the reason I put on the bottom. I put the boards under my shirt and sometimes I like a little padding between my chest and the boards along with a little extra height.
11/22/08 DE Bench
Mobility Work
Bench 230x3x8
Comp Grip 4board with towel 315x3 340x3 355x3 370x3
Cable laterals 50x10x4
Cable lat W’s 160x10x4
Rolling Dumbell Tricep press 45x15x4
All comp grip presses were done with a pause. I felt pretty strong on these. I had a decent spotter for once. Makes all the difference in the world especially when you can get a rhythm going.
wow, that’s some serious work. well done.
11/25/08 ME Squat
Mobility Work
Suspended Good Mornings 425x3 515x2 450x5
Modified Glute Ham BW+25x10x4
Hammer High Rows(low position) 450x5x4
Shrugs 675x5x4
Good mornings were done from a lower position than what I have done in the past.
[quote]Ironmantrw wrote:
11/25/08 ME Squat
Good mornings were done from a lower position than what I have done in the past. [/quote]
Good thing you didn’t go very heavy, then 
ol
11/27/08 ME Bench
Mobility Work
Crappy workout, so crappy than I’m not even going to put my numbers in. I couldn’t seem to get loose the whole time.
12/01/08 DE Bench
Mobility Work
Speed Bench 195+minix3x8
Comp Grip 4board W/pause 315x5x4
Cable Laterals 50x10x4
Cable lat W’s 150x10x4
Rolling Dumbell Triceps 45x10x4
Another day of feeling tight. I decided to tough this one out. If this keeps up I’m looking at a deload week.