DE Deadlift 365 + 160 lbs chain. Been working on my form.
October 11th
DE Bench Press 45x10, add 2 chains/side x5, 95x3, 135x2, 155x2, 165x2, 2, 2, 2, 2, 2
Close Grip Bench (really trying to keep shoulders back and tight) 135 + 2 chains/side x5, 5, 5
YTIs 8x12, 12, 12
Ball Soft Tissue on chest, shoulders, and back
October 12th
ME Conv. Deadlift 135x3, 3, 225x3, 275x2, 315x1, 365x1, 405x1, 465x1, 495x1, 525x1
Reverse Strong Band Deadlift 335x1 425x1 515x1, 605x1, 695x1 (takes off 95 at the top and about 200 at the bottom)
GHR BWx10, 10, 10, 10, 10
So, I worked up to what is my planned opener in 5 weeks and it went pretty smooth. The plan is 525, 565, 585. I should get a little from switching to a deadlift bar, so I donāt think 565 will be a problem. This will be a push pull meet because I didnāt get my form in in time. The goal is 900.
October 14th
ME 1 board press 45x10, 95x5, 135x3, 185x1, add 1 board 225x1, 255x1 275x1, 295x1, 315x0, add mini PMS x1, 290x1, 1
Pin Lockouts (from where I missed 315 #14) 225x5, 245x5, 265x5, 285x5, 305x5
Tricep Pressdowns (square bar) 140x10, 160x10, 180x10, 200x10
BB Curls 45x20, 15, 10, 10, 10
Just barely missed the 315 press. My form held and I was steady, but when I needed to flair my elbows and lockout it just didnāt happen.
[quote]jakerz96 wrote:
October 14th
ME 1 board press 45x10, 95x5, 135x3, 185x1, add 1 board 225x1, 255x1 275x1, 295x1, 315x0, add mini PMS x1, 290x1, 1
Pin Lockouts (from where I missed 315 #14) 225x5, 245x5, 265x5, 285x5, 305x5
Tricep Pressdowns (square bar) 140x10, 160x10, 180x10, 200x10
BB Curls 45x20, 15, 10, 10, 10
Just barely missed the 315 press. My form held and I was steady, but when I needed to flair my elbows and lockout it just didnāt happen.[/quote]
So close! Maybe youāll destroy it at the meet. This is the one by the MN/IA border right? I may have to come down and play cheerleader.
[quote]grettiron wrote:
[quote]jakerz96 wrote:
October 14th
ME 1 board press 45x10, 95x5, 135x3, 185x1, add 1 board 225x1, 255x1 275x1, 295x1, 315x0, add mini PMS x1, 290x1, 1
Pin Lockouts (from where I missed 315 #14) 225x5, 245x5, 265x5, 285x5, 305x5
Tricep Pressdowns (square bar) 140x10, 160x10, 180x10, 200x10
BB Curls 45x20, 15, 10, 10, 10
Just barely missed the 315 press. My form held and I was steady, but when I needed to flair my elbows and lockout it just didnāt happen.[/quote]
So close! Maybe youāll destroy it at the meet. This is the one by the MN/IA border right? I may have to come down and play cheerleader.[/quote]
I hope to destroy it at the meet.
This meet is in Dubuque, IA. Itās probably a 3 hour trip for you, but if you want to see me go for broke and Scoops squat like 730+ you should come. Thereās still room in the push/pull division also as well as bench and deadlift only.
October 15th
DE Block Pulls (8 inches) 135x3, 3, add 4 chains/side x3, 225x2, 315x1, 365x1, 1, 1, 1, 1
Fat Bar Zercher Squats 70x3, 160x5, 250x5, 340x5
BW Ham Curls x10, 10, 10
Hyperextensions BWx10, 10, 10
Thatās it, now Iām out for a week long de-load/no lifting.
October 21st
ME Chain Bench 45x10, add 2 chains/side x5, 95x3, 135x1, 185x1, 225x1, 245x1, 255x1, 260x1
Pin Lockouts (#13) 275x5, 295x5, 315x5
Standing Scoopās Press 135x10, 10, 10
Pretty good session. I was shooting for 260 with the chains and just got it. Gonna move the pins down one next week for the pin presses. De-load sucked. I felt bad the whole time, but I ate a lot!
[quote]jakerz96 wrote:
October 21st
ME Chain Bench 45x10, add 2 chains/side x5, 95x3, 135x1, 185x1, 225x1, 245x1, 255x1, 260x1
Pin Lockouts (#13) 275x5, 295x5, 315x5
Standing Scoopās Press 135x10, 10, 10
Pretty good session. I was shooting for 260 with the chains and just got it. Gonna move the pins down one next week for the pin presses. De-load sucked. I felt bad the whole time, but I ate a lot![/quote]
Yay! Welcome back! Deloading does suck. Hopefully it did something for you.
[quote]grettiron wrote:
Yay! Welcome back! Deloading does suck. Hopefully it did something for you.[/quote]
The deload probably did help, but I probably wouldnāt have done it if I didnāt have to. I had a conference presenting some research.
October 22nd
DE SSB Squats 80x10, 170x5, add Strong bands x3, 260x2, 2, 2, 2, 2, 2
DE Deadlifts 135x5, 225x2, add 5 chains/side x1, 315x1, 1, 1, 1, 1
Neck 25x20, 20
Standing Band Abs Strong x20, 20, 20
My hips seem to be out of whack. It looks like stretching and rolling are in order. The DE SSB with the Strong band was good. I may switch to that band for a while and work the bar weight up.
October 24th
DE Bench Press 45x10, 95x5, add minis x3, 135x3, 165x3, 3, 3, 3, 3, 3
Scoopās Press 135x10, 185x5, 155x10
Rope Chins BWx5, 5, 5
Hand over hand rope Growler Drag 45x1, 135x1, 135 Hobbit x1, 135 Big Kyle x2
-1 Hobbit is approximately 180 lbs
-1 Big Kyle is approximately 230 lbs
Benching went well and hand over hand sled dragging was fun.
October 26th
ME Chain Suspended SSB GM 80x10, 170x5, 220x3, 260x3, 310x3, 350x3, 380x3, 410x1, 1, 1
Front Squat 45x10, 135x10, 185x10, 225x5
Leg Press 4 plates/side Strong x7, 7, 7
This layed a serious beat down on my back and quads, so mission accomplished. Iāll be using the chain suspended SSB GM more in the future to build the old deadlift.
Had to check my pants after the 380x3 GM setā¦ Thatās definitely the closest Iāve come to crapping myself in the gym.
[quote]jakerz96 wrote:
Had to check my pants after the 380x3 GM setā¦ Thatās definitely the closest Iāve come to crapping myself in the gym.
[/quote]
Lol awesome. But wait, only at the gym? Yeah those sharts can be sneaky.
October 28th
ME Fat Bar Chain Suspended Bench (at chest) 70x10, 120x5, 160x3, 210x1, 240x1, 260x1, 270x1, 280x1, 290x1
Pin Lockouts #14 265x6, 285x3, 225x10
Square Bar Tricep Extensions 180x10, 200x10, 10, 10
BB Curls 45x12, 12, 12, 12
I really wanted to get 300 on the chain susp. bench, but 290 was really slow, so I cut my losses. I moved the pin down a hole (3 inches) on my pin lockouts and the weight I could move dropped significantly. I think this is the spot where I really need to work. Itās about 2 board height from my chest also about the same as a floor press for me, so I guess 2 board and/or floor press will be a good ME lift for me as well as accessory work to build my bench.
October 29th
DE SSB Squats 80x10, 170x5, add Strong x3, 260x2, 2, 2, 2, 2, 2
DE Deadlift Lockouts (from boxes just below knee) 135x5, 225x3, 315x1, 405x3, 3, 3, 3, 3
Hanging Leg Raises BWx12, 12, 12
Wow, I really sucked at hanging leg raises. Guess I better do them more.
Breaking into man territory with that chain Good Morning manā¦very nice! Iāve been wanting to do these a bit since reading Tateās article about them a few weeks backāonce I move on over to the Westsideish template, I will just have to do that!
[quote]VTBalla34 wrote:
Breaking into man territory with that chain Good Morning manā¦very nice! Iāve been wanting to do these a bit since reading Tateās article about them a few weeks backāonce I move on over to the Westsideish template, I will just have to do that![/quote]
Prepare yourself to be destroyedā¦ My back was sore for 3 days and my glutes starting screaming 2 days afterā¦ But it was awesome.
October 31st
DE Bench Press 45x10, 95x5, add minis x3, 135x2, 185x2, 2, 2, 2, 2, 2, 2
Close Grip 2 board press 225x10, 245x8
Chest Supported Row 45 monster mini x10, 70x10, 90x8, 45 monster mini and mini x10
Neutral Pull-Ups (chest to bar) BWx10, 10, 10
Fat Grip BB Curl 45x10, 10, 10, 10, pronated x10
November 2nd
ME Reverse Band Deadlift 135x5, add Strong (bands fully unload last 2 or 3 inches) 225x3, 315x1, 405x1, 495x1, 545x1, 585x1, lower the band 3 inches x1, lower the band 3 more inches x1, sumo x0 (last conventional set the bands unload at the knee)
SSB Squats 1.5 inches below parallel close stance 80x10, 170x10, 260x10, parallel box wide stance 350x10 (all beltless)
Back Raises BWx15, 15, 15
My back felt like crap to start and it still feels like crap. Oh well, my planned third attempt is 585 in 2.5 weeks. Hopefully itāll go. Iāll be a little more fired up and itāll be with a deadlift bar.