August 20th
Bench Press 45x10, 95x5, 135x3, 185x1, 210x10, 10, add shirt 2 bd 315x5, 335x3, 315x7
DB Incline 80x6, 6, 6
Face Pulls 110x15, 15, 25
Grenade (small single arm reverse grip) tricep ext 40x10, 10, 10, 20x30
Cable Curls 90x10, 10, 10
Bench Shirt was feeling pretty good. It’ll be nice to see what I can do in it here in a few weeks. It is still kind of loose, but hopefully that will change as my bodyweight is going up again. After training last night it was 233.8 lbs. That’s the heaviest I have been, so things are working.
August 21st
Squats 45x10, 135x5, 225x3, 315x2, 370x10, 10
GM 155x10, 10, 10
Hanging Leg Raises BWx12, 12, 12
Bulgarian Split Squats 20 lb DBs x10, 10
Squats went better this time. I am looking forward to the rep ranges going down. Next week 2x8 with 390. Hopefully I’ll get all the reps on deads this time around.
Yeah you’re probably right about bodyweight, plus lower body lifts are generally just way more taxing on the body and CNS than upper body lifts…a lot of the top guys only deadlift once a month or some other infrequent intervals because it just beats them up too bad…
September 1st
Block Pulls (6 inch) 410x8, 8
Snatch Grip Rack Pulls (above knee) reverse ridiculous band 495x5, 5, 5, normal grip 585x8
Strict DB rows (horizontal back, blades retracted) 70x10, 10, 10
Hanging Leg Raises
Band Raise Aparts (new invention will post a video)
[quote]jakerz96 wrote:
I think my grip might actually be limiting my deadlift…
Squat 455x5, 5
Grip work…[/quote]
how did you determine that? wasn’t your grip your strong point?[/quote]
I put on some straps and pulled more weight for more reps on rack pulls.
Then today switched around how I hold the bar to a stronger grip but less advantageous starting position and the bar speed was faster and the lockout stronger.
Basically what has been happening is that I get real close to lockout and can’t get my upperback straight and shoulder blades back because I am about to lose the bar out of my left hand. Additionally, I couldn’t hold onto 600 the other day.
If I quit holding the bar in my fingers and just grab it and squeeze the shit out of it I have no issue. So maybe it’s not grip, but grip position.
I’ve actually thought that grip has been a limiting factor for me since before I moved. Mostly in that I have more power off the floor than I can take advantage of, thus slower bar speed into lockout.
I’m working on all aspects and my form has been improving. Mostly head/neck and shoulder positioning.
September 24th
Bench Press 270x5, 5
add shirt 4 bd 365x5, 405x4
Tricep and upper-back
September 25th
Squat 475x5, 5 (not even hard) looks like I am above where I was when I hit 555 before I left Ames, IA
Reverse AVG briefs 585x5
RDLs and Abs
[quote]2-SCOOPS wrote:
i got your text. awesome squatting, right at about 600 then?[/quote]
Yup, I figure 500 for two sets of 5 would put me there abouts.
Unfortunately last Saturday I tweaked my back a bit deadlifting. Something in my upperback just lit up. It’s mostly better, but I won’t be going heavy for about a week at least on squat or deadlift.
Benching has been going well too. I hit 290 for two sets of 3 two days ago. I should be somewhere between 330 and 350 now.
No updates in a while, but things are going well. I benched 305 for a triple last week and put 185 over my head for 3 doubles. Dead is the only thing not moving much. Bodyweight around 225 due to not eating and working all the time…
even though it wasn’t what you were hoping for, still not to bad, how did you get a bench pr after losing 20lbs? lol. do you have any vid of your lifts?
[quote]2-SCOOPS wrote:
even though it wasn’t what you were hoping for, still not to bad, how did you get a bench pr after losing 20lbs? lol. do you have any vid of your lifts?[/quote]
No, it wasn’t bad. You can get bench prs after dropping 20 lbs if you were on track to totally destroy your pr while you were losing the 20 lbs. For reference, during my training cycle I had hit 295 for 2 sets of 5, so I was on track for about 340-350 before I really lost the lbs.
Unfortunately, I don’t have video… My training partner was in the same flight as me, so we just decided not to bother with it.