[quote]grettiron wrote:
[quote]jakerz96 wrote:
565x0, add suit x0, 0
[/quote]
Oooo that’s gotta be brutal. Missing deads is pretty tough on the body.[/quote]
Yeah, it did suck and I am real sore today.
September 23rd
ME Fat Bar Bench out of chains (1 board height) 70x10, 120x5, 160x3, 210x1, 230x3, 250x3, 270x1, 280x1, 290x1, 300x1
Fat Bar Incline Press 70x10, 120x10, 160x10, 180x7
Low Incline DB Press 60x10, 70x10, 80x7
Neutral Pull-Ups BWx10 (to chest and squeeze at the top)
Really liked the pressing out of chains!
September 24th
DE SSB Squats 80x10, add 4 chains/side x5, 170x3, 220x2, 260x2, 310x2, 350x1, 1, 1, 1
SSB 260 + 4 chains/side x10, 10, 10
SSB Seated GM 80x10, 10, 10 (as deep as I could go)
Neck 25x12, 12, 12
Band Pull-Aparts monster mini x40, 40, 40
Skipped DE deads today and went heavyish on the squats. Four chains per side is going to be a staple for speed work for me now. Body is feeling pretty good today given the beating on Wednesday.
I might start upping the assistance next week and back off the max effort a bit, so I can gain some pounds and not feel so destroyed.
September 25th
Recovery Session
Exciting stuff: Our gym is expanding spacewise and equipmentwise in about 3 months!
September 26th
DE Bench Press 45x10, 95x5, add minis x3, 135x2, 165x2, 185x2, 2, 205x2, 185x2, 2, 205x2
Fat Bar OHP 70x10, 10, 10
BB Row (supinated) 135x5, 225x5, 275x5
Pull-Ups BW x2, 3, 5, 2, 3, 5… for a total of 60 reps
September 28th
ME SSB Anderson Squats 80x10, add 4 chains/side x5, 170x3, 260x3, 310x3, 350x3, 380x1, 410x0, 350x1
Jake Pulls 135x10, 225x10, 315x7
Ab-Wheel BWx5, 2 chains x5, 4 chains x5 (followed by BWx5)
Anderson SSB Squats with chains are quite possibly the hardest thing I’ve ever done… So, slow to start and so slow on up…
September 30th
ME Fat Bar Bench Press out of chains (right at chest) 70x10, 160x5, 210x3, add reverse AVG 250x3, 300x1, 330x1, 340x1, 350x0, 1, 320x1
Fat Bar Floor Press 70 2 chains/side x10, 3c/s x10, 4 c/s x10, 5 c/s x10, 6c/s x6
DB OHP 30x10, 12, 14, 16
Pull-Ups (to the chest and squeeze at the top) BWx5, 5, 5
October 3rd
DE Bench Press 45x10, 95x5, add minis x3, 135x2, 165x2, 190x2, 2, 2, 2, 2, 2
BB Bent Row 135x5, 185x5, 225x5, 5, 5 (strict form)
Neutral Pull-Ups BWx7, 25x7, 45x7, BWx7 (last set to chest and squeeze at top)
Scoop’s Press 45x15, 95x15, 135x15, 15
YTI’s 8x10, 10, 10
Back Raises BWx10, 10
Bench has been feeling strong lately. I need to work on YTIs (mobility and strength).
October 5th
ME Reverse Band Deadlift 135x5, add reverse AVG (bands stop assisting 4 inches from lockout) 1.5 inch deficit 225x3, 315x1, 405x1, 455x1, 495x1, 525x1, 545x1, 565x1, take out deficit and take off shoes 585x1
SSB GM (deadlift stance) 80x10, 170x10, 220x10, squat stance 260x6
Standing Band Abs Strong x20, 20, 20, 20, 20
Doin’ work yo. Any idea what your new equipment will include?
I know I’m hoping for a reverse hyper and a cambered squat bar! Maybe a bow bar and a deadlift bar too. Actually a squat bar wouldnt be a bad idea for when scoops and big kyle leave.
[quote]grettiron wrote:
Doin’ work yo. Any idea what your new equipment will include?[/quote]
Probably 3 power racks, dip/leg raise station, 45 degree back extension, hammer strength incline, not sure what else…
It’ll be used stuff from the student facility.
Sorry, LittleKyle, but I don’t think any of that stuff is in the cards for right now. Since we have this opportunity to pick up many things from Lied we are going to take advantage of that first.
565 deficit reverse band deadlift
585 reverse band deadlift
October 7th
ME Fat Bar Floor Press 70x10, 120x5, 160x3, 210x1, 240x1, 250x1, 270x1, 290x1, 300x1, 270x1 (and some help to get a second)
Fat Bar Incline 70x10, 120x1, 160x10, 180x6
DB OHP 35x10, 12, 14, 16
Neutral Pull-Ups (chest to bar) BWx6, 6, 6, 6, 10
Tricep Ext. (square bar) 120x20, 140x20, 160x20
Seems like your in quite a groove right now, everything’s going up!
[quote]kblk3125 wrote:
Seems like your in quite a groove right now, everything’s going up! [/quote]
Yup! Coming out of a bit of a rut is nice.
October 8th
DE Deadlift 135x5, add 4 chains/side x3, 225x2, 275x1, 315x1, 365x1, 1, 1, 1, 1
Farmer’s Walks (100 feet) 110x2, 160x2
SSB Squats 80x10, 170x10, 260x10
Standing Band Abs Strong x20, 20, 20
Too tired to do more SSB squats… I was wanting to get a couple sets of 10 with 310, but I was too tired.
I seem to have found a better groove for pulling. A more relaxed upper body and lower hips with more patient knees. It leads to a lot of shin scraping and feels slower, but in reality the bar speed isn’t slower and it leaves me in a much better position to lockout. So, all in all it should equal bigger weight.
[quote]jakerz96 wrote:
[quote]kblk3125 wrote:
Seems like your in quite a groove right now, everything’s going up! [/quote]
Yup! Coming out of a bit of a rut is nice.[/quote]
You were in a rut???
[quote]grettiron wrote:
[quote]jakerz96 wrote:
[quote]kblk3125 wrote:
Seems like your in quite a groove right now, everything’s going up! [/quote]
Yup! Coming out of a bit of a rut is nice.[/quote]
You were in a rut???[/quote]
Yeah, it felt like it. All three lifts had pretty much stalled out for a little while. I think it was partly mental, but also a lack of good accessory lift choices.