[quote]scottgomez wrote:
July 10
(Deload)
Sumo Deads 2x3x295 (60%) 3x2x345 (70%)
Bench 2x3x225 (60%) 3x3x265 (75%) 2x2x295 (80%)
I had some arm fun. I never do a “arm day” so I did 9 sets of bi shit and 9 sets of tri stuff. It was fun.[/quote]
Hopefully in the squat rack to attain full pump on the arms!!!
[quote]ruglayer09052000 wrote:
[quote]scottgomez wrote:
July 10
(Deload)
Sumo Deads 2x3x295 (60%) 3x2x345 (70%)
Bench 2x3x225 (60%) 3x3x265 (75%) 2x2x295 (80%)
I had some arm fun. I never do a “arm day” so I did 9 sets of bi shit and 9 sets of tri stuff. It was fun.[/quote]
Hopefully in the squat rack to attain full pump on the arms!!![/quote]
Hahaha, I didn’t, but in hindsight I should have, haha.
July 16 (w1/d4)
wu lat pulldowns 6x5 (ramping)
bike 5mins
Speed Deads (sumo & conv.) 70% 345x8x1
Svetkis(sp?)Press 105x5x5
Conv Rack Pulls (85% - 3rd hole) 495x4x3
Reverse Gr Bench 145x4x20
Nice work going on here Mr. Gomez!
Lots of great work in here. You ought to try a meet, they are actually really fun.
Its interesting that you call it “bi ‘shit’” and “tri ‘stuff’”. Meets are great. Gives you focus besides a bunch of other social ‘shit’. Good work.
SteelyD, jjackkrash, & Carl thanks.
As for a meet, I’m not sure, right now , I’d say now way, until I could get my anxiety really taken care of.
As for the Bi shit & tri stuff , haha, I’ve never seen the point in having an “arm” day (but did it for fun), however I will throw in the odd tri & bi exercise(s).
July 18 (w2/d1)
wu 5min bike
chin-ups 4x10
Bench Press (80%) 295x3x3 (85%) 305x3x3
Speed Power Squats (70%) 285x5x3
2 Board Bench (85%) 325x2x4 3x3
dmb flies 2x15
jm press 3x10
I hear on the anxious part of doing a meet but I tell you it is really a great experience. Your first meet is just about getting numbers and setting the bar for yourself. I meet really great people every meet I go to even when I am not competing. I would encourage you to just pick one close to you and go do it, maybe just a bench meet so you can get the feel for it.
Your training looks great!
[quote]Colin Wilson wrote:
I hear on the anxious part of doing a meet but I tell you it is really a great experience. Your first meet is just about getting numbers and setting the bar for yourself. I meet really great people every meet I go to even when I am not competing. I would encourage you to just pick one close to you and go do it, maybe just a bench meet so you can get the feel for it.
Your training looks great![/quote]
Thanks. Eventually I may. I guess, like I said, my anxiety is bad , and sometimes gets the best of me. However I will eventually get it all under control.
July 20 (w2/d2)
wu 1 arm dmb row 3x10
Sumo Deadlifts (80%) 395x5x3
Pyramid Bench 1x5 185 1x10 (50%) / 2x5 225 2x7 (60%) / 2x4 275 2x5 (75%) / 2x3x305 (85%)
Banded (from bottom) Platform Conv. Speed Deads 295x8x1
facepulls 3x10
pullthrus 3x6
Banded deads were hard. Maybe have to lighten them up next time.
July 22
wu 10 mins bike
reverse grip pulldowns 5x5
Full Power Squat (80%) 325x3x2 (90%) 365x3x2
DMB rep. bench 110x3x12
Power Rack Squats (9th hole) 515x4x4
lying leg press 3x7
Nice squats and partials. I love me some partials.
[quote]LittleStrick wrote:
Nice squats and partials. I love me some partials.[/quote]
Thanks. I really find these help my full squat.
July 24 (w2/d4)
wu bike 10mins
pull-ups 4x6
Sumo/Conv Speed Deads 345x10x1 (70%)
Bradford Presses 135x5x5 (easy)
Conv. Rack Pulls (4th hole) 565x2 585x2 605x2x2
band gm 2x15
band pullaparts 2x15
Nice pulling. Good work.
[quote]jjackkrash wrote:
Nice pulling. Good work. [/quote]
Thank you. It was about an inch above my knee, and Conv… I cannot conv. dead very well so I’m throwing more of it into my training.
I need to work on my grip more though. I could not handle the weight well as my hands felt tired.
July 25 (w3/d1)
WU 10mins bike
chin-ups 2x10,8,7
2 Board Bench 305x3x3 (80%) 325x3x3 (85%)
Speed Power Squats 285x5x3 (70%)
3 Board Bench 315x3 325x3 335x3 345x3 355x3 365x3 375x2(f)
3/2/1/no board 225x10/8/4/3
band flies 2x20
Felt like going heavier on the 3 board, though I usually stick to the 80% range as the program calls for. It was fun, I shoulda had the 375, but my nerves got the best of me.
Good work! Love board pressin…
[quote]Colin Wilson wrote:
Good work! Love board pressin…[/quote]
Thanks Colin. I love board pressing, and never really give it a “good go”, but I felt like it yesterday. Gave me tris a nice stiff feeling haha.