October 6th
Bench Press 45x10, 95x5, 135x3, 185x1, 210x3, 230x3, 250x3
OHP (against bands) 45x5 add mini bands x5, 65x3, 95x3, 115x3, 135x3
Bent Rows 135x10, 185x3, 225x3, 255x3, 275x3 (with a little english on the last two)
YTWLs 8x5, 10x5, 20x3, 3
Single leg RDLs (Fat Bar) 80x10, 10
Sumo Deadlifts 225x5, 5 working on widening my stance
I used wrist wraps for the first time today and wow do they help on bench to make everything feel stable. I think my left wrist has been holding me back a bit. Anyway, 1 rep pr on bench with 250. I think Iāll be able to press 285 next week.
October 8th
Squats 45x10, 135x5, 165x3, 205x1, 245x1, 275x3, 305x3, 335x3
GHR BWx10, +10x6, +25x4, 5
Kroc Rows 60x10, 125x12
Deadlifts 135x5, 225x5, 5
October 9th
OHP 45x10, 75x5, 95x3, 115x3, 135x3, 155x2 almost got the third
Farmerās Walks 110x1, 160x3
October 11th
Rack Pulls 45x10, 135x5, 225x3, 315x1, 365x1, 405x1, 465x1, 515x1, add bands 495x1, 545x1, 565x1, 585x1, 405x10
SSB (DE 12 inch box) Squats 80x5, 170x2, 220x2, 2, 2, 2
Sumo RDLs 135x10, 185x5, 225x5, 275x5
Well, if it still holds true as before that if I can rack pull it I can get it from the floor then this bodes well for my deadlift. Looking forward to seeing what I can bench and squat later this week.
October 13th
Bench Press 45x10, 95x5, 135x3, 185x1, 225x1, 245x1, 265x1, 280x0 missed at lockout, 205x10
Bent Rows (supinated grip) 135x5, 185x3, 225x1, 275x1, 195x1, 205x12
CG Bench 45x10, 95x5, 135x5, 185x5, 205x5
Rev. Curls 30x12, 12, 50x12, 12
So, I missed on a PR attempt on bench tonight, but it was kind of exciting, because I missed at a different place in the lift, so I have made some progress and gotten stronger off the chest.
October 15th
Back Squats 45x10, 95x5, 135x3, 185x2, 225x1, 1, 265x1, 285x1, 315x1, added wraps and belt 335x1, 355x1, 375x1, 405x1
GHR BWx10, 10, 10
Leg Press 290x10, 10, 10, 10 (switching foot placement)
So, another milestoneā¦ Pretty excited about the 4 plate squat. I think Iāve got more. That was also my first time using wraps. They felt pretty good, nice and stable.
October 16th
Farmerās Walks 110x6
Was still a little tired from yesterdayā¦
October 18th
Deadlifts 135x5 (conventional), 135x5 (sumo from here on out), add light bandsx3, 225x3, 315x2, 2
Squats (reverse band) 245x5, 335x3, 425x2, 2 (true weight at the top -175 pounds at the bottom
GM off pins 45x5, 135x5, 185x5
Pull-Ups (against bands) minisx5, monster minisx5, minis and monster minisx5
Really enjoyed the pull-ups against bands. I think I am going to continue to use these. This is my deload week, so Iāve decided to make it a time to try out new exercises.
October 20th
CG Bench (against doubled minis) 45x5, 75x5, 95x5, 115x5
CG Bench 135x8
Bent Rows (supinated) 135x7, add doubled minis x7, 185x5, 135x5
Reverse Grip Curls 30x10, 50x10
Face-Pulls 60x10, 80x10, 100x10, 120x10
Shoulder Press (on leg press) sledx7, 90x5, 5
Band Pull Aparts (doubled minis)x10, 10, 10, 10
Iām about ready for deload/try new stuff week to be over, but I think it was necessary as my legs were kind of fried and my shoulders were a bit tight after last week. It is nice to try out a few new things as well although it appears Iāve gone band crazy.
So, my next cycle if you can call it that will be meet prep. Iāll have six weeksā¦ Iām not exactly sure how I am going to work it, but maybe something like a week of 5ās looking for a five rep max with reverse bands, a week of 3ās looking for a three rep max with reverse bands, a week of singles looking for a max with reverse bands, a week of singles working on commands and form (paused bench) only going as high as openers + assistance work, then just a week of coming in warming up and hitting openers and any prehab or stuff that makes the joints feel better, then a week of nothing, and then the meet. Not totally sure yet, but itās a place to start.
Itās coming up on a year of training (real training at least, not what I used to do) and Iāve made some pretty good gains, but Iām really excited about continuing this. Iāve achieved most of the goals I set awhile back, so itās time for some new ones.
- Squat 500 (current best 405)
- Bench Press 315 (current best 275)
- Deadlift 600 (current best 495)
- Overhead Press 200 (current best 165)
- Double BW Chin-Up (current best 1.6xBW)
- Bent Row 350 (current best 275)
- GHR BW+35x10 (current best BWx10)
- Rack Pull 700 (current best 515)
- Be able to do power cleans again (currently canāt due to wrists and tight stuff)
- Widen sumo stance to plates without pain (currently it hurts)
- Touch toes (havenāt done this in 20 years)
Iāve got some work to doā¦
October 22nd
SSB 12 inch box 80x5, 5, move to box 1 inch below parallel 170x5, 210x5, 240x5
Reverse Band Deadlifts (true weight at the top) 135x5, 225x5, 315x5
GHR BWx5 add 2 microminis x5, 5
So, my deload week ended after this and I got talked into somethingā¦ Well, truth be told it didnāt take too much talking into.
Bench 45x5, 95x5, 135x3, 185x1, 225x1, add 3 board 275x1, add shirt 3 board 315x1, 2 board 315x1, 1 board 315x1, 4 board 350x0
So, that was my first time in a bench shirt and it was pretty fun. I guess this is partly because the shirt was a little loose, but my shoulders felt great in the shirt.
October 23rd
OHP 45x5, 65x5, 85x5, 105x5
Chin-Ups (against 2 monster minis)x10, 10, remove bands BWx10
Reverse Flies 5x10, 8x10, 15x10
Farmerās Walks 110x1, 1, 2 trips
I also took a short walk with 200 per handā¦ very short walkā¦
Looking forward to this next cycle starting tonight and the meet coming up soon.
October 25th
Reverse Band Deadlifts (Average Bands set for true weight at the top) 225x5, 275x3, 315x1, 365x1, 405x5, 455x5, 495x5
SSB box 1 inch below parallel 80x5, 130x5, 170x2, 220x2, 275x2, 2, 2
GHR BWx5, add micro x5, add mini x5, add micro and mini x5, add 2 minis x5, BWx8
BB Hip Thrust 135x5, 185x5, 235x5, 285x5
Hang Cleans 95xsome
Power Cleans 95xxome
So, the reverse band deadlifts were to help me with my lockout and speed off the floor at the same time and they certainly beat up my upperback. Was happy to find out that I can still make a good catch for cleans. I may start adding these in again soon.
October 27th
Reverse Band Bench Press (monster minis true weight at the top) 45x5, add rev bands 135x5, 185x3, 225x5, 245x5, 265x5
Chin-Ups BWx5, add 2 monster minisx5, +25x5, +50x5
DB Incline Press 50x10, 65x5, 75x5
Kroc Rows 100x5, 140x8
Log Press 90x10, 110x3, 140x1, 180xFAIL ā¦I suck at log pressā¦
October 29th
Squats 45x5, 95x3, 135x3, add reverse avg bands (true weight at the top) 225x1, 275x1, 315x5, 355x5, 385x5, 425x3
Speed Pulls (against monster mini shorts) 135x3, 225x3, 275x3
RDLs 135x10, 185x10
October 30th
OHP (close grip warm-up 45x10) 45x10, 65x3, 85x3, 100x5, 120x5, 135x5, 150x4
T-Bar Rows no weight x10, 45x8, 70x5, 90x5, 115x5
Log Clean and Press 90x5, 140x1, 1, 1, 1
Reverse Curls 30x10, 50x10, 60x10 dump weight 30x20
Face Pulls 90x10, 110x10, 130x10, 140x10
Overhead Rope Tricep Extensions 50x10, 70x10, 90x10
Farmerās Walks 260 ft 110x1, 1, 160x1, (longer run on last one 350 ft) 110x1
November 1st
Reverse Band Deadlifts 135x5, 225x5, 315x3, 405x1, 455x3, 495x3, 545x3
SSB Squats 80x5, add against avg bands x5, 170x3, 220x3, 3, 3, 260x3
GHR BWx5 add monster mini x5, 8, 8
RDLs 135x10, 10, 10
[quote]jakerz96 wrote:
So, that was my first time in a bench shirt and it was pretty fun. I guess this is partly because the shirt was a little loose, but my shoulders felt great in the shirt. [/quote]
Holy shitā¦I go on vacation for 3 weeks and you become a gear whore? Get the fuck out!
j/k manā¦
Your 500-315-600 goal is an awesome benchmark. At what bodyweight will you expect to hit that? If at less than 220 (which you are if I rememebr correctly) you would be bordering on a high masters/low elite total in that weight class with a 1415 totalā¦
Keep at it manā¦i cant wait to see you nail it
Hahahaā¦ It was fun to try out a shirt, but I still like lifting raw. Who knows what Iāll do someday though. It may take awhile to hit those goals, but yes I plan to hit them at 220. I am 210 now, but after the meet in December (aiming for 1200 total there) I think Iāll try to put on a few pounds.
Thanks for the encouragementā¦
November 3rd
Bench Press 45x10, 95x5, 135x3, 185x1, 225x3, 240x3, 260x1 (failed on 2nd), 250x3
CG Bench 135x10, 145x10, 155x9
Chin-Ups BWx10, 10, 10
SSB Squats 80x5, 170x5, 5, 200x5, 220x3
Bent Rows 135x10, 185x10, 235x7
Log Press 90x5, 110x3, 140x1, 2, 160x0
I really suck at pressing. I am going to have to figure out what is weak and strengthen it to get my pressing better.