9-19
BWT:241
Machine bench-3x15 stackX17
Pushdown-4x10
Pulldown-2x15
abs- 3 sets
Needed the break but ready to go back to heavier weights tommorow
9-22
BWT:241
Squats-225x1 275x1 315x1
Belt on-345x5x2
Dumbbell row-3x10
GHR sit up-4x10
Had to cut it short squeezed training between work and night school.
Weights all went kind of slow, even 225. Didn’t need to press myself but I wasn’t nearly as explosive as usual. first day back is always lousy so I’m not really worried.
I’m thinking next down week I will do the actual lifts but just with lower weight, form was off today.
Starting back slow and making bigger jumps over the next few weeks. Over the last mini-cycle I was feeling run down by week 4. Gotta train smart and pace myself as the weight goes up.
9-23
Squats- just some work on form 225x5x2- I think what happened yesterday was I did not keep my core tight enough. I will try to do some light sets Tuesdays- usually I would rest Mondays, because my squat form has never been stellar and lately has been inconsistent.
Bench-195x3x8
I was focusing on keeping my wrist straighter but must have exaggerated it and had the bar roll out of my hands and fall on my chest, was from close to the chest though so I’m fine.
The rest though went great, don’t remember moving the reps this fast ever.
Behind the neck press-3x12
Westside extensions-7x8
Hammer Curls-3x15
wanted to do rear delts also but had to leave for class.
9-25
BWT:240
Pause Sq: 225x3 300x3x2
Deadlift-225x2 275x1 315x1 365x1
belt on-385x5x2
Shrugs-2x20
abdominals
Felt good today everything moved fast
Blue Ridge Classic
Weight: 240.8 checked weight before leaving also so scale at home is pretty accurate.
Bench-225x2 225x1 250x1 275x1
reps felt a bit slow off the chest which is unusual for me
Loose shirt on-315x1 2 boards, 335x1 1 board
Attempts:
355- worked to touch but smoked it
375- got just a few inches up then hit a wall, ground it out to about halfway but spotters took it as one side dipped
375- same thing, stuck a few inches off chest
Looking back I think I was touching way too high on the second 2 attempts, as it felt as though the shirt was not helping. I definitely need to do alot more work in the shirt.
They had this rep contest at the meet also.
225x12
Usually I get 15 or so but my shoulders felt kind of tired.
I guess it was an off day, but then again I made a few friends, did not bomb out and did not get hurt. What more can you ask for?
9/28
Squat-225x1 275x1 315x1 340x1
Belt on-365x5x2- felt alot better than last week, warmups were not feeling so good so I did more than usual but the work sets went well
Good mornings(wide stance)-225x8x3
Pull-down-3x10
Heavy side bend-2x15 each hand
Neck
Hail to the Redskins!
10/1
Speed bench-195x3x8; need to remember to keep elbows tucked
High Incline Press w/ dumbbells-3x12; glaring weakness in shoulders, will keep these as a staple
Pushdowns-4x15
Side raise-3x10 1x15
Although meet did not go so well it showed me what I need to work on
- Shoulders are relatively weak- tired out first during reps, can’t use a whole lot of weight on shoulder exercises- will do something for shoulders each bench day
- I need more practice in the shirt- I will follow a variation of the following and keep the speed day relatively light out of necessity
10-2
BWT:240
Olympic pause squat-225x1 275x1 295x3 315x3
Deadlift-225x1 275x1 315x1 365x1
belt on-405x5x2
Bent row-225x6x3
glute ham raise-3x5
Sit-up-3x15
10-4
2 board press-225x1 250x1 275x1
wrist wraps- 295x1 315x1- not that hard but I need to beat this next time through so I didn’t max out
loose Shirt on no boards-315x1(no touch) 340x3
third rep touched a bit low but I pushed it up pretty easy
Lockouts(pin 8)-225x5 315x3x3- no wrist wraps here- wrists need to get stronger
Side raise-3x15
10-5
Squat-225x1 275x1 315x1 340x1
Belt, wrist wraps-365x1 385x5x2
Wide stance pull through-3x15
abs-3 sets
Upright row-4x10
Neck bridge-2x20
10-8
BWT:240
Speed bench-195x3x8
bad form all the way through… not there mentally… so
185x3x8
Dumbbell bench-4x10
Pushdowns-3x10
10-9
Knees were sore so I skipped pause squats
Deadlifts-225x1 275x1 315x1 365x1
Belt on- 405x1 425x5- was not focused, reps should have been explosive but set ended up being a grinder- need to get fired up before a heavy set
425x3- kept losing grip- next week will train at the other gym at the rec center they don’t allow chalk
Rows-3x20
Glute ham raise-3x6
straight leg sit up-3x10
An off day but next week will be better
10-11
BWT:242
3 Board press-225x1 245x1 275x1 295x1 315x1 335x1
Loose Shirt on-315x1(no touch) 355x2- a bit shaky on second because I touched chest unevenly, no spotters so racked it just to be safe
Kettlebell press-3x15
cut it short- am moving schedule around- will bench heavy again next Thursday with a group in Gainesville, need to stay fresh
10-12
Squat(used knee sleeves)-225x1 275x1 315x1 340x1
Belt and wrist wraps on-375x1 405x5
Fifth rep stalled just above parallel took approximately 12 minutes 53 seconds to complete
They were doing this model photoshoot at the gym so I left after that. Got 3 phone numbers though.
Ok maybe I lied about the last part
10-16
Bench-225x3
2 boards-275x1 wrist wraps on-295x1 315x1- easy today
shirt on-365x1- went for second but came out of groove, dumped on stomach; 385-missed, got up a few inches then stalled, 385-missed the same way
Shirt might be shot, or maybe I’ve been in it too many sessions in a row
Decline with close grip-225x5 275x3-spotter sweated on me and I was laughing so hard I couldn’t continue 225x13
Rotator cuff work
Next week the group is doing raw bench against bands
10-17
Pause squat- 225x3 275x3
Deadlift-225x1 315x1 365x1
belt on-405x1 chalk, belt-440x5- last rep was a grinder because I waited too long after 4th rep and lost focus
Deadlifts off 2nd pin-about mid-shin- 225x2 315x1 -belt on- 405x1 455x1 495x0- can’t do as much off pins I found out as I can’t get as much leg drive and mostly use upper back- might mean upper back is weak though
sit up-3x10
neck harness-2x30
rest of the time will be in deadlift suit- I find it hard to keep form throughout 5 reps so I will be doing multiple singles (not max) to peak for the meet
10-21
BWT:246
Speed Bench-205x3x8
Nose Breakers-3x8
Plate raise-2x8
Pulldowns-1x12 2x10
Really pressed for time today
10-22
Just assistance today
Ukranian Deadlift-3x20: not really flexible enough to do this properly, will just do stiff legs with a moderate weight next week
GH raise-3x10
Knees In-3x15
Sit up on GHR5x10
Knees out-3x15
Cables side bends-4x10
moderate weights, doing both squats and deadlifts on Sundays to help recovery, moved assistance to Wednesdays
10-23
Bench(1 band around back)-225x1 245x1 265x1 275x1x2 285x0
Incline press-135x5 155x5 165x8 205x5
Triceps extension-3x8
Pullups-2x8 1x6
Wrist roller-3 sets