December 14th
ME SSB 80x10, 170x5, 260x3, add Strong x1, add frankenbriefs 310x1, add suit 350x1, 400x1, 430x1, 450x1, straps up 470x0, 1, add light wraps 490x1
Standing Abs Strong x25, 25, 25
Back Raises BW 25x12, 45x12, 12
The first 470 my partners grabbed it early, but I nailed it the second time. Good session! I’m guessing that the weight was 650 at the top and likely close to 700.
Got the 450 + Strong but didn’t get anymore video.
December 15th
Recovery Session
Farmer’s 110 lbs/hand x8 (three courts)
Quad Extensions 6x12, 12, 12, 12, 12
Band Pull-Aparts monster minix40, 40 behind neck x30, 30
December 16th
ME Chain Suspended Fat Bar Bench Press (you know it’s awesome when it takes 6 words to describe a lift) 70x10, 120x5, 160x3, 210x1, 250x1, 265x1, 275x1, 285x1, 295x1, 300x0, add reverse AVG 300x1, 320x1, 340x1, 360x1
Fat Bar Incline 70x5, 160x10, 8, 6
DB Decline 70x10, 80x10 (part of an experiment, I’ll explain below)
Neutral Chins BWx10, 10, 9 (strict form chest to bar)
5 lb PR on CSFBBP! So, my buddy and I were pressing together and his bench is ~90 lbs lower than mine, but he works within 20 lbs of me on inclince for reps, so I thought he might have a lower pec weak point (while I have an upper pec/front delt weakness). This is why we tried the DB decline. I wasn’t feeling much with the 80’s so I pushed fast and almost hyperextended my elbow. It appeared I needed more weight, but I didn’t really want to do them. Anyway, long story short the disparity in what we could handle for reps was higher, so hopefully that’ll help get his bench moving again!
Since changing my pull-up form I feel weak on these, but all other things are up, so no worries I guess.
December 17th
DE Squats 55x10, 145x5, add AVG x3, 235x2, 275x2, 2, 2, 2, 2, 2, 2, 2
DE Deadlifts 135x5, add 4 chains/side x1, 225x1, 275x1, 300x1, 1, 1, 1, 1
Sumo RDLs 275x10, 10, 10 (straps on last set)
Leg Curls 120x10, 10, 10, 10
December 19th
ME Close Grip 2 Board Press 45x10, 95x5, 135x3, add 2 bd 185x3, 205x3, 225x3, 245x3, 255x3, 265x5, 275x3, 285x3
Tricep Ext Square Bar 200x15, 15, 15
DB Raises Front to side 8x20, 20, a whole bunch until it burned a lot and then a few more until it burned more and then a few more…
December 21st
December 30th
ME Bench Press (pinkies on rings) 45x10, 95x5, 135x3, add 2 chains/side x1, 185x1, 225x1, 240x1, 250x1 (grinder), comp grip 265x0 (should have stopped after I got real fatigued)
Incline Fat Bar 70x10, 120x10, 2 sec. pause on chest x10, 140x10, no pause 120x16
Band Pull Aparts monser mini x30, 30, 30
DB Raises front to side 10x12, 12, 12, 12
Shoulder traction and distraction
Good session. Should have stopped after the heavy narrow grip press. Everything was really tight until the traction and distraction at the end.
December 31st
DE Squats 55x10, 145x5, add AVG x3, 235x2, 285x2, 2, 2, 2, 2, 2, 2, 2
DE Deadlifts (sumo) 135x5, add 3 chains/side x1, 225x1, 275x1, 325x1, 1, 1, 1, 1
Scap Upward Rotation Shrug 25x10, 45x20, 65x20, 20
EZ-Curl Fat Gripz and doubled micro minis 25x50 reps total
Tricep Ext. Square Bar 2 double choked monster minis 50x100 reps total
Deadlifts felt awesome and fast today. Squats seemed strong but kind of loose…
January 2nd
ME SSB Squat 80x10, 170x5, add 4 chains/side x3, 260x1, 310x3, add wraps 350x3, 380x3, 400x3, add briefs and suit 440x3, straps up 490x0
Ab-Wheel BW x10, add 2 chains x10, 10, BW x20
Back Raises BW+45 x12, 12, 12
Squatting went pretty well 400x3 was tough, but I could have done a bit more. I was really worked over after the suited 440x3 set, and so should’ve known to stop there, but oh well. My abs are destroyed, so it is a good thing that I’ve got fat bar floor pressing slated for Wednesday.
January 4th
ME Fat Bar Floor Press 70x10, 120x5, 160x3, 210x1, 240x1, 260x1, 280x1, 295x1, 305x1 5 lb PR !
Ram Bench 275x1, 315x3, 275x8
Neutral Chins BW 25x7, 7, 7, 7
Floor pressing went well. 305 was a grinder!
The Ram is awesome. It really puts the emphasis right where I need it on my bench. You tuck a little more than raw and then you have to flair hard, which is my weak spot.
Good way to start the year with a new PR!
How does your floor press compare to your normal bench? I cant floor press nearly as much as I can bench, but I have messed up leverages…
[quote]VTBalla34 wrote:
Good way to start the year with a new PR!
How does your floor press compare to your normal bench? I cant floor press nearly as much as I can bench, but I have messed up leverages…[/quote]
My bench is just a little higher than my floor press, 10 lbs maybe. So, when it goes up I am pretty sure that my bench has too.
January 6th
DE Squats 55x10, 145x5, add 3 chains/side x3, 235x2, 285x2, 2, 2, 2, 2, 2, 2, 2
DE Block Pulls (sumo 8 inch blocks) 135x5, add 3 chains/side x1, 225x1, 315x1, 365x1, 405x1, 425x1, 455x1
Leg Curls 120x10, 130x10, 140x10
Dimmel Deads 225x20, 20, 20
Used speed as my gauge on the DE deads and they went well. If I’m gonna pull sumo I’ve got to do the speed work off the floor or deficit I think. I think I’ll probably try deficit for a couple weeks and then I think I’ve got a deadlift PR in me.
January 7th
DE Bench Press 45x10, add 2 chains/side x5, 95x3, 135x2, 160x3, 3, 3, 3, 3, 3
DB Rows 80x10, 90x8, 100x6, 70x10
DB Incline 60x10, 10, 10, 8, 7
Band Pull-Aparts monster mini x40, 40, 40
January 9th
ME Chain Suspended SSB GM (sumo bar at waist height) 80x5, 170x3, 220x3, 260x3, 310x3, 350x3, 380x1, 400x0, 0 (cheated to get the bar up on the last one)
Seated Strong Band Abs x12, 10, 10
GHR BWx10, monster mini x10, 10, BWx10
Face Pulls 120x20, 20, 20
Push Ups BWx25, 15, 10
Going lower on the GMs was tough. With 400 I got out of the chains and stalled a few inches up both times. I’ll definitely do this height again as it lit up my erectors in all the places they seem to fail when I deadlift.
January 11th
ME Bench Press 45x10, 95x5, 135x3, 185x1, add monster minis (doubled), close grip, and 2 board x1, 205x1, comp grip 215x1, 225x1
RAM 265x10, 9
Neutral Chins BW 35 x7, 7, 7, 7
Had to wrap it up quick. Good session though.
January 13th
DE SSB Squats 80x10, add 4 chains/side x5, 170x3, 260x2, add JACK (straps down) 310x2, 350x2, 400x2, 2, 2, 2, 2, 2
DE deadlifts sumo 1.5 inch deficit 135x1, add 3 chains/side x1, 225x1, 275x1, 1, 1, 1, 1
Manta Ray GM 45x10, 135x10, 10, 10
Leg Curls 140x10, 10, 10
January 14th
DE Bench Press 45x10, add minis x5, 95x3, 140x3, 3, 3, 3, 3, 3, 3, 3
Chest Supported Rows 45x10, add 2 chains x10, 3 chains x10, 4 chains x10, 10, 10
Spoon Press 70x10, 10, 10
Fat Gripz DB Curl 30x10, 10, 9
Scap Shrug 85x12, 12, 12
January 16th
Deload Pulling
Deadlift Sumo 135x5, 225x3, 315x1, 365x1, 405x1, 455x1, 495x1, 1, 1, 1, 1, 1