Yesterday
rev grip pulldowns 6 x 8-10
db rows 4 x 10 w/130
seated machine row 4 x 10-15
alt db curls 5 x 12-15, 1 drop set
hammer strength preacher 4 x 10-12
treadmill 20 min incline
Today
floor press 135 x 10, 225 x 5, 275 x 3, 315 x 3, 345 x 2, x 1, 315 x 5
close grip bench 225, 275 x 10
band pressdowns 5 x 12-15
laterals 5 x 15
Nice floor pressing and close grip weight.
Sunday
foam and rumble roller, stretch, 30 minute walk
Monday
roll, stretch
front squat 135 x 10, 225 x 5, 315 x 2, 405 x 1, 455 x 1, 505 x no go. this will happen soon though
shrugs 3 x 10
gms 3 x 8
leg press w/bands 5 x 10 working up to 20 plates plus average bands
ghr 3 x some
prowler 90 x 40 x 6
today
cable abs 4 x 10
de bench 8 x 3 w/165 + dbl minis
close grip inclines up to 255 x 8
dips 3 x 15
db bench 3 x 20 w/90s
nose breakers 3 x `15 up to 145
front raise 3 x 8 w/45s
rope downs/extensions 4 x some each
yesterday
2 mile walk
prowler
90 lb x 40 yrd x 8
nice getting this all done outdoors
file last night under forced deload
I periodically get some nerve pinching in my upper back that totally shuts down squatting and makes benching suck
box squat worked up to 415 + 200 in chains, unracked it, back spasms, shut it down
ghr 4 x 8
hlr 4 x 8
rev hyper 4 x 8
time to see the chiro
this a.m. foam and rumble roller on back for a long, long time, plus door way stretches
p.m.
cable abs 5 x 6-10
pulldowns, wide, concentrating on stretch 7 x worked up to 300lb stack x 10
bent rows 135 x 20, 245 x 10, 295, 315, 335 x 8, all super strict
standing db curls 35s, 45s, 60s, 65s, x 10, 70s x 8, all again super strict
preacher curls 95, 115, 135 x 15, 145 x 10
cable concentration curls some x some
elliptical 20 minutes of soul crushing boredom
I love my rumble roller. Good rows, I want to use that weight soon.
benchin’
140 x 10, 230 x 8, add loose sling shot 280/320/370/390 x 3, 410 x 1, x 2
tricep death 250 x 25
overheads with football bar 5 x 10 w/135
pullaparts 5 x 20
band pressdowns/extensions about 200 total reps
benching is improving very fast, the sets with 410 had some left in the tank, right now it is largely about building confidence back
lower
3 inch deficit deads, no belt 155 x 8, 245,335 x 3, 425/515/605 x 2, 655 x 1
close stance gms, no belt worked up to 405 x 6
leg press, 5 x 10, top set with 26 plates
cable abs 5 x 8-10
db shrugs/calves/leg ext/ghr 4 x some each in continuous circuit
yesterday
chiro
elliptical 30 min
Good work in here Pete, so how is the shoulder rehab doing?
By what I read you seem to be coming back pretty strong.
Hope you and yours are doing well.
[quote]FISCHER613 wrote:
Good work in here Pete, so how is the shoulder rehab doing?
By what I read you seem to be coming back pretty strong.
Hope you and yours are doing well.[/quote]
shoulder is about as good as it gets, I know I have some cartilage floating around in there which can impact performance at times, but the tear I think is mostly healed or a non issue. the biggest issue lately has been getting my strength back from my tricep tear in October. but that is now coming back fast as well
de bench 185 + dbl minis 8 x 3
db bench 3 x 20 w/95s
rolling tris 60s/70s/80s/90s/100s x 8, post injury PR
laterals 30s/40s/50s/55s x 8
cable flys 4 x 20
face pulls 4 x 20
rope down/ext 4 x 10-15 each
up row 4 x 10
last couple
Wednesday
backward sled drags
90 x 80 x 1
135 x 80 x 2
battle ropes some x some
prowler 90lb x 40 x 10
elliptical 20 min
Thursday
had to squat early, so headed to Los Campeones. taught my 6 year old how to run the mono
raw yoke bar box squats worked up to 440 + 150 in chains x 3. stopped there because no spotters
de squats with yoke bar, 310 + 150 in chains 8 x 2
ghr 4 x 10
cable abss 4 x 10
calves 4 x 15
rev hyper 4 x 10
fallouts 4 x 10
yesterday
v grip pulldowns 6-7 x 8-10, last set 290 x 8
cambered bar shrugs 315/405/495/545 x 10, 405 x 20
bent rows 135/225/315 x 8, 345 x 6, 3 x 12 w/275
ez curls 5 x 8-10
alt cable curls 5 x 10-12
wrist curls/neck/face pulls 4 x some each
Maybe I’ve missed it but do use a cambered bar for benches too? I think Mike MacDonald praised cambered bar benching for building a huge press. I think I want to get a cambered bar soon to work on squats and benching.
woke up to a few various household issues, not the least of which was no hot water. by the time I got everything back in order it was past bench time at tcbb, so went and took a nap then went into commercial gym in the afternoon
bench, middle finger on ring w/rev avg bands 315/365/405/445 x 3, 475/495 x 1 on the way down felt a tweek in my left pec, so was a little cautious with the rep, however, considering I missed 465 three weeks ago this was a great come back from my tricep tear
db bench 80s/100s/120s x 10, post injury pr
then did 15 minutes of overhead ext, pushdowns, ropedowns, rope extensions, kickbacks, 1 arm extensions until my tris were full fried, not really resting between movements
still lame, but bench is coming back much much faster now
[quote]gorillavanilla wrote:
Maybe I’ve missed it but do use a cambered bar for benches too? I think Mike MacDonald praised cambered bar benching for building a huge press. I think I want to get a cambered bar soon to work on squats and benching.[/quote]
I did back when I was worried about my raw bench. I honestly have had so much shoulder trouble over the years at this point I will be happy to maintain a mid 400’s bench, but bench 8 in the shirt. The kind of cambered bar you want for squats is much different than the one for benching.
Thanks for the tip.