Damn…speed work with 195. Great work Ironman!
12/03/08 Squat
Mobility Work
Buffalo Bar Box Squat 245x3x2 300x3x4
Single Leg Seated Curls 110x10x4
Hammer Low Rows 470x10x4
Felt a twinge in my right knee on the second set of 335. I wrapped my knees on the last two sets and felt no more pain. It may have been a technique flaw. Watched my form a little closer the next two sets. The weight felt fairly light but I was having a balance problem with the bar. It will probably go away as I get used to the bar.
[quote]Ironmantrw wrote:
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?
I put it under the boards. I try to squish it down to a half board. You can do it either way.
[/quote]
Thanks Iron. I am doing Tim Henriques Bench Program right now (5 more weeks). After that, I would like to incorporate some boards/ bands/ chains etc. I have 9 months to put as much weight on my bench as I can, so I will be trying anything and everything that works.
I can’t imagine GMing the weight you do. You gonna try the crazy bells on the bench?
[quote]ecogenx wrote:
I can’t imagine GMing the weight you do. You gonna try the crazy bells on the bench?[/quote]
I think I’ll avoid the crazy bells for right now. I’m training for a meet at the end of January and they don’t fit into my workouts.
What numbers you looking to put up in January? Which weight class?
[quote]ecogenx wrote:
What numbers you looking to put up in January? Which weight class?[/quote]
It’s a full meet but I may only enter the push pull part since I’m still having trouble getting my hands on the bar during squats. Right now I’m looking at 405 for my opener for my bench and 550-600 on my deadlift depending on how my training goes.
I hope to hit 425 to 450 on my bench. I’ll be in the 220 weight class. Right now I weigh around 215 fully clothed. I’m thinking about gaining a few more pounds but I have to be careful how fast I gain weight because it may cause my blood pressure to go too high. Currently it’s 130/80.
12/05/08 Me Bench
Mobility Work
Shirted bench 405x1x3
Comp grip 4 1/2board(Paused) 315x5 350x5x3
Rope face pulls 150x10x4
Wide upright rows 75x10x4
Felt strong on the bench but was having some trouble locking out my left side. I won’t do wide upright rows again. I was getting some shoulder pain from them.
12/07/08 DE Squat
Mobility Work
SSB Box Squat 335x2x10
Modified Glute Ham BW+35x10x4
Hammer Rows(low position)420x6x4
Started running out of steam at the end.
600 dead and 450 bench for 220lbs would be great. 45 more lbs on the dead and thats 3x your BW.
12/09/08 DE Bench
Mobility Work
Bench 195+minix3x8
Comp Grip 4board 315x5
Cable Lat w’s 160x10x4
Cable Laterals 55x10x4
Rolling Dumbell Triceps 50x10x3
I think I may have tweaked my right elbow on the dumbell work. I’ll give it a few days to see if it gets better.
12/12/08 ME Squat
Mobility Work
Mat Deadlifts 500x3x2
Hammer low Rows 470x10x4
Shrugs 650x5x4
I was a little disappointed on the deads. I thought I would have been able to do a lot more. They felt really heavy off the boards. Decided to leave off hamstring work. Left knee felt a little sore.
12/19/08 ME Bench
Mobility Work
Shirted Bench 365x1 385x1 405x1
Comp Grip 4board 315x5x2
Reverse Pec Dec 125x10x4
Cable Side Laterals 55x10x4
Rope Pushdowns 75x20x4
I’ve been sick since Sunday. I probably should have waited another day to train. But I felt like I was falling behind schedule for my meet at the end of January. I was totally exhausted after the workout. Every set was a struggle. Having someone relatively inexperienced in fitting my shirt and spotting didn’t help either.
Strong one, I hope you and your family have a merry Christmas. Can’t wait to see your numbers at the meet in January. Thanks for your advice and motivation. Hope you feel better soon.
12/22/08 DE Squat
Mobility Work
SSB Box Squat 335x2x10
Keystone Deadlift 315x5x4
Hammer Rows (low position) 430x6x4
Hammer Dumbell Curls 50x10x4
I was a little concerned about my left knee so I used my knee sleeves. Didn’t seem to have a problem with any pain. Also stayed light on the keystones. High rep work on my lower back seem to always cause me problems.
[quote]ecogenx wrote:
Strong one, I hope you and your family have a merry Christmas. Can’t wait to see your numbers at the meet in January. Thanks for your advice and motivation. Hope you feel better soon.[/quote]
Thanks eco. I hope you all have a nice Christmas also. Still coughing up a little flem every now and then but everything else seems to be ok.
12/24/08 DE Bench
Mobility Work
Speed Bench 185+1minix3x8
Comp grip 4board 315x3 340x3 365x3
Machine laterals 155x10x8
Rope Pushdowns 85x20x4
Used a different bench for 4boards. I felt like I was pressing it off the boards the pins on the uprights were so low. At least I had a decent handoff.
12/26/08 Me Squat
Mobility work
Mat Sumo Deadlift 495x1 550x1 525x1
Seated Single Leg Curls 80x10x4
Hammer Low Rows 500x6x4
Shrugs 600x6x4
Standing Abs 100x12x4
I hate ab work. But I’ll do them if it moves my deadlift up.
12/31/08 DE Squat
Mobility Work
SSB Box Squat 335x2x10
Keystone Deadlift 405x5x4
Hammer Rows(low position)430x6x4
Dumbell Hammer Curls 55x8x4
Standing Abs 100x12x4
I’m may switch to conventional on my deadlift for the upcoming meet. I think I may be able handle weight conventional than sumo even though it puts more stress on my lower back. I can’t seem to get my technique quite right for sumos.
01/02/09 ME Bench
Mobility Work
Shirted Bench 365x1 385x1 405fail 405fail
Comp Grip 4Board 350x5x2
Cable Laterals 55x10x4
Rope pushdowns 100x20x4
I suck at bench. No two ways about it.