Maraudermeat has been doing the foam roller thing for bench for a long time now.
edit to add: what Meat said about them just yesterday -“i really like the foam presses because you are still basically doing a full ROM press but the foam gives you some rebound out of the bottom and allows you to go above your max.”
pullin
hlr 3 x 8
deads from 3 inch defecit 155 x 10, 245 x 5, 335/425/515/605 x 3, PR
leg press 5 x 20 (10 narrow, 10 wide)
shrugs 5 x 10-15
narrow stance gms 4 x 8
low row 4 x 10
cable abs, 3 way 3 x 9
treadmill intervals 15 min
today kicked my ass
rotator warm up
DE bench 165 + short black monster minis 8 x 3
pulldowns various grips 8 x 3
high incline dbell 5 x 10, up to 100s
face pulls 5 x 10-15
rolling tris 3 x 8 w/100s + mini band
tates 3 x 8
hammer iso bench 3 x 10
dips 2 x 20
laterals 5 x 8-10 up to 50s
pressdwon 5 x 15-20
first time benching against bands in 6 months, stayed very conservative on bar weight. total training time 1 hour, think I lost 10lbs water weight
That’s a ton of work in an hour, no wonder you were sweating. Do you lower the weight at regular speed on your first rep of each DE bench set or go for speed the entire set?
[quote]DBasler wrote:
That’s a ton of work in an hour, no wonder you were sweating. Do you lower the weight at regular speed on your first rep of each DE bench set or go for speed the entire set?[/quote]
every rep lowered under control
Thanks Pete. I’ve seen it done different ways by big pressers and never knew what the reason for lowering the weight fast was.
With all the work lifting you’re putting in I bet you can feel yourself getting stronger and bigger by the day. I especially like the 3 inch deficit deads with 605. I want that soon.
Solid work as always, Pete.
When’s the next meet? Any plans?
[quote]jjackkrash wrote:
Solid work as always, Pete.
When’s the next meet? Any plans? [/quote]
Slowly working my way back into battle gear. Bench shirt will come on prolly in October/November. Looking at meets in February/March.
roll, stretch
treadmill 40/20 for 20 minutes, steep incline walk for ten
need to get back in the habit of daily rolling and stretching, hammies, calves, quads all drum tight still from Sunday
not quite a deload, but a quick one. was feeling a little beat up and also wanted to get home by 8 to see my new kindergartener before he went to bed
hlr 3 x 8
DE box squat 8 x 2 @ 375 + avg bands, done in I think 6 minutes
ghr 4 x 8-10
dbel shrugs 4 x 10
rev hyper 4 x 10
band abs 4 x 10-15
squat day kind of up in the air for next 2 weeks, as I have been summoned for civic duty
extra workout
stepper 20 minutes intervals
wide pulldowns 5 x 10 heavy (300lb stack)
hammer high rows 5 x 8
dbell curls 3 x 8 @ 65s
dbell preachers 3 x 12
machine curl 3 x 10
in sets did
calves 6 x 12-20
cable abs 6 x 6-10
today was great, almost felt like a bencher
raw 2 boards 280/320/370/410/430 x 3
tricep death 280 x 25
front raise 40s/45s/50s x 8
hammer strength btn press 4 x 10-15
band pressdowns 5-6 x some
pullaparts 4 x some
[quote]PeteS wrote:
today was great, almost felt like a bencher
raw 2 boards 280/320/370/410/430 x 3
…
[/quote]
Really impressive rehab Pete, lots of smart hard work going on in here
lower stuff
hlr 3 x 8
gms from pins (start at 90 degrees) 135 x 8, 225/315/365/405 x 3
front squats 135/225/315/365 x 5
lunges 5 x 8 up to 70s
shrugs 5 x 10-15 up to 495
bent rows 4 x 10 last two at 315
uni lateral leg press 4 pl per side x 20, 5 pl x 15, x 8
leg curl 3 x 8-10
stand calves 3 x 12-15
hyper ext 3 x 10
ran big as hill x 7
after a meal and a nap went to take dog for a walk, had to find a route with out hills, which isn’t easy in my neighborhood
Wow. GMs with 405 from 90 degrees is wild. How straight are your legs, stiff or some knee bend?
And big ass hills in your book are likely mountains. I really like reading your log Pete. Good stuff.
Jack, just a bit of knee bend. OP, thanks, that is really good to hear (read)
Great GMs and FSs there. What are your goals?
[quote]gorillavanilla wrote:
Great GMs and FSs there. What are your goals?[/quote]
multi ply pro total first half of 2013