January 18th
Deload Bench
Bench Press 45x10, 95x5, 135x3, 185x5, 205x5, 225x5
Fat Bar Floor Press 70 2 chains/side x10, 120x10, 10, 20
DB Rows 90x10, 10, 10
Cable Rows (strict) 150x10, 10, 10
OH Tricep Ext (rope) 120x20, 20
Band Pull-Aparts Light x some
Ready to get back after it with DE work this weekend.
Deloads stink.
[quote]grettiron wrote:
Deloads stink.[/quote]
But they do tend to help one continue to make progressā¦
January 20th
DE Squats 55x10, 145x5, add AVG x3, 235x2, 285x2, 305x2, 2, 2, 2, 2, 325x2
DE Deadlifts 135x5, add 3 chains/side x1, 225x1, 315x1, 365x1, 1, 1
Reverse Band Deadlift (add briefs and suit) 535x3, 3, 625x3 (straps up on last one)
Leg Curl 140x10, 160x8, 180x6, 80x20
January 21st
DE Bench Press 45x10, 95x5, add 2 chains/side x3, 135x2, 165x2, 2, 2, 2, 2, 2, 185x1, 1
Fat Bar OHP 70x10, 120x10, 160x4, 70x15
Double Inverted Bench Rows Strong Bands x10, 10, 10
DB Rows 100s x10, 10, 10
Iāve finally got some mobility and stability in my shoulders to OHP! Pretty sure 160 is a 1 RM PR and I got it for 4, so that was nice. Maybe in a year Iāll hit bodyweight on that lift. Double inverted bench rows were kinda nice. Really worked the arching muscles with a little lat squeeze too. Monday will be some heavy SSB low box squatting! Looking forward to that.
160x4 is nothing to sneeze at with OHP after a long layoff manā¦thatās awesomeā¦OHP is definitely one of my favorite exercises just because it puts the 2 plate quarter squat brotards in the gym in their placeā¦I sometimes see them snickering as Iām setting up to only āsquatā 185, only to put it above my head for reps as they walk away in shameā¦
[quote]VTBalla34 wrote:
160x4 is nothing to sneeze at with OHP after a long layoff manā¦thatās awesomeā¦OHP is definitely one of my favorite exercises just because it puts the 2 plate quarter squat brotards in the gym in their placeā¦I sometimes see them snickering as Iām setting up to only āsquatā 185, only to put it above my head for reps as they walk away in shameā¦[/quote]
Ha! Thanks, I was pretty happy. It seems strength isnāt the real issue for me in OHP, but rather shoulder mobility and stability (mainly scapular upward rotators and thoracic spine stuff).
January 23rd
ME low box SSB (box was 3 or more inches lower than my depth box) 80x10, 170x5, 260x3, 310x1, 350x1, 380x1 (really tough without wraps), add light wraps 410x1, add heavy wraps 440x1, add reverse strong band (no wraps) 440x5
GHR BW+monster mini x10, add Light x7, 6, BW x10
Hanging Leg Raises x15, 15, 10
Low box work was seriously humbling. I had to take a closer stance and really could tell that my quads are weak and it was really amazing how much strength decreased with going deeper. On another note though I think I found an excellent accessorty squat move in this. Low box reverse band for reps seems like if might really help my squat.
January 25th
ME Fat Bar Incline Press (pinkies on rings) 70x10, 120x5, 140x3, 160x3, 180x3, 200x3, (wide grip) 220x1, 200x1, 1, 4
DB Floor Press 70x10, 80x10, 10, 55x20
Cable Rows (strict, slight forward lean) 175x10, 8, 7, 112.5x20
Face-Pulls 120x15, 15, 15, 80x24
DB floor press was a good assistance choice. It really put the stress on the front delt and upper pec. Right on my weak point.
January 28th
DE Bench Press 45x10, 95x5, add minis x3, 135x3, 175x3, 3, 3, 3, 3, 3
RAM Bench 225x3, 275x9 almost locked out 10
Barbell Rows (supinated) 185x10, 10, 10, 10
DB OHP 35x10, 40x10, 45x10, 30x20
That 10th rep with the RAM was a horrible battle and I lost. I have never flared so hard. On another note it appears to be time to test my bench as those DE sets were at the weight of my most recent opener at the top. Iāll probably hit 315 on Wednesday!
January 30th
ME Deadlifts 135x5, 225x3, 315x1, 365x1, 405x1, 455x1, 495x1, 545x1, 585x0, 545x almost, 495x1, 1
Squats 325 with reverse strong x10, rev AVG x10, rev Light x10
Standing Band Abs Strong x25, 25, 25
The first set with 545 was nice and not too slow. 585 made it to the knees. 545 the second time was super slow and oh so close to lockout. Anyway, deadlift progress is slowā¦
February 1st
ME Bench 135 + reverse Strong x10, 185x5, 225x3, 275x3, 315x3, 350x3, 365x3, 1, 1, 1
DB Floor Press 80x10, 85x10, 90x10, 60x20
DB Rows (both arms) 110x8, 7, 6, 70x15
YTIs 8x10, 10, just Is 8x30
DB floor press revealed my tight left shouler to me and punished me for not having loosened it up over the last weeks, months, and days. I will have to remedy this with bands and balls and stretches. Regardless I think the DB floor press is really going to help my bench.
pretty sure the ace briefs are gonna be puuurfect!
[quote]2-SCOOPS wrote:
pretty sure the ace briefs are gonna be puuurfect![/quote]
Excellent!
February 3rd
DE SSB Squats (lower box 1 notch below training height, 3 inches below normal DE height) 80x10, 170x5, add 3 chains/side x3, 220x3, 260x3, 3, 3, 3, 3, 3, 3, 3
DE Deadlifts 135x5, add 3 chains/side 225x3, 275x1, 315x1, 1, 2, 2, 1
Reverse Band Deficit Deadlifts (1.5 inch bands let off just below knee) 315 Strong x10, AVG x10, Light x10
Hanging Leg Raises BWx18, 10, 12
February 4th
DE Bench Press 45x10, 95x5, add mini and micro x3, 135x2, 155x3, 3, 3, 3, 3
Fat Bar OHP 70x10, 100x10, 120x10, 90x10
Cable Row 175x10, 10, 8
Band Pull-Aparts monster mini x30, 30, 30
February 6th (box 1 inch below normal training height)
SSB Volume Squats 80x10, 170x5, 260x3, 350x3, 3, 3, 3, 3
BB Hip Thrust 135x10, 225x10, 10, 10
Knee Outs AVG x20, 20, 20, knee ins monster x40
GHR BW Light x10, 7, 4, BW x10
Had to get something in quick in the middle of the day and didnāt have spotters, so I didnāt go real heavy.
February 8th
ME Deficit Bench? 45x10, 95x5, 135x3, 185x3, 225x3, 245x3, 260x3, 1, 1, 2
Close Grip Fat Bar Floor Press 160 1 chain/side x10, 2 chains/side x10, 3 chains/sidex10, 70 4 chains/side x12
Grenade Reverse Curls 20x12, 12, 12
Grenade Reverse Tricep Extensions 20x20, 20
Chest Supported Row 90x10, 10, 10, 45x20
So, deficit bench was using one of those funky extend your range of motion bars with a 1 board. I think it was about a 1.5 board extra range of motion. It felt pretty good and definitely made it more difficult off the chest and into the mid range, due to how slow it was moving at the start. Iāll probably work it in again.
