Congrats on SQUAT p.r!
Thanks! My squat has been really starting to move, im going for 405 next time, and once I hit that I’m gonna try and fix my bench once and for all. Got any tips? Ur warm ups are pretty much my work sets on that haha
Ya it seems like on the big lifts, life says pick 2 that will be decent… and suck at 1.
Well . Diff have diff luck.
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Make sure your form is on. Getting super tight and choosing the right grip. The same good setup each and every session to build that platform amd groove.
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Bench more often. Build volume.
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Closegrip bench- paused closegrip is han ds down what supplements MY bench best. A couple sets 1 rep shy of fsilure- after your bench session worked well for me. What weight to choose? 80 percent of your top set of the day works.
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And or overhead press -some swear this supports their bench. Some say it dont… I do incline bench instead.
Thanks for the advice that sounds pretty good, Ill try out the paused work and close grip on my next bench day., overhead i already do as my shoulders feel great when I include them, but incline I always have to visit the chiro the next day as it jacks up my neck unless I use dumbells.
10/28/14 bench day
Bench press
135x5
185x5
235x5
235x5
235x5
235x5
235x5
Superset facepulls
80x15
80x15
80x15
80x15
80x15
Weighted pullup
Wide grip overhand 45x8
Underhand 45x7
Wide grip overhand bw x10
Superset weighted dip
45x8
45x8
Bw x10
Notes: was supposed to overhead press today but it was bench day for my fiancé so I joined in with her, she worked up to a max set of 115 with a back off of 85x7, it’s ridiculous how strong she’s been getting. Taking barbedwires advice I looked more into getting a proper set up. After watching some Dave Tate videos I realized I make every mistake in the world on bench. I tried to really focus on getting full body tightness and letting my body adjust to the weight after unracking and just squeezing the life outta the bar. It made each set harder and easier at the same time. I struggled but didn’t get stuck once. Was gonna try some close gripping but I wanted to get some pull-ups and dips in as I haven’t done them in atleast 2 weeks
10/29/14 deadlift day
Standing calf raise stretch held in bottom position
Seated calf raise strecth held in bottom position
Deadlifts all done deadstop
135x5
225x5
315x2
365x1
405x5
405x5
405x5
Dimel deadlifts
225x15
225x15
Hack squat frog stance heels elevated
Minute rest between sets
1pps x12
1pps x12
1pps x12
Notes: I was planning on picking up with my 5x5 as I’ve thrown myself off my plan on deadlift day these last few weeks, but that 3rd set was a real grinder so I added in some dimel deadlifts. I’m not sure I did them right but they felt pretty good. Also I added in some hack squats for a leg pump as I’ll be Missing my squat day this week since I’ve got a busy weekend wih the family coming up.
10/30/14 press day and hamstring work
Glute ham raises
Bw 4x10
Good mornings
95 2x10
135 2 x10
Standing overhead press
95x5
135x5
155x8
155x8
155x8
Superset 1 arm rows
100s x8
100s x8
100s x8
11/4/14 bench day
Bench press
135x5
185x3
225x2
255x3
255x3
255x3
255x3
255x3
205x13
Superset face pulls
70x15
70x15
70x15
70x15
70x15
11/5/14 squat day
Squat
135x5
135x5
185x5
225x3
275x3
315x2
365x1
405x fail
385x1
405x1 PR!!! Video below
1 minute rest between following sets
315x3
315x3
315x3
225x5
225x5
225x3 paused all reps of this set
Notes: was working out with my powerlifting buddy warmed up nice and slow failed at 405 on first attempt I hitched forward and brought it right back down, normally when I fail when I work out with them they won’t let me try again, but I knew I could do so they made me back down to 385 first to earn another attempt, 385 was such a grinder they said they didn’t think I’d be able to make a 20 lb jump, but I did!! Then it was all form work from there, they kept trying to widen my stance and my grip to keep me more upright and it helped a ton actually. Also met bodybuilder Jason Huh, as he was filming a video at my buddy’s gym and we got a picture with him.
Jason Huh
[photo]40606[/photo
[video]2763[/video]
11/7/14 press day
Standing military press
95x10
95x10
95x10
95x10
95x10
Superset overhand pull-ups
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
11/10/14 deadlift day
Lots of Standing and seated calf raise stretches held in bottom position
Deadlifts
135x5
225x5
315x3
365x2
425x6 PR
Deficit deadlifts from aerobic step
225x5
345x6 PR
Block pulls from aerobic steps
345x3
455x2 PR
GHR
45 sec rest between sets
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
11/11/14 bench day
Bench press
135x5
185x3
225x3
255x5
255x5
255x5
275x4
205x13
Superset facepulls
60x20
60x20
60x20
60x20
60x20
11/12/14 squat day
Standing calf raise stretches held in bottom position
Squats
60-90 seconds rest between work sets
135x5
185x4
225x3
275x2
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
315x3
Hack squat frog stance heels elevated
1 pps x12
1 pps x12
1 pps x12
11/15/14 challenge day/ total body
Standing calf raise stretches
Seated calf raise stretches
Squat
135x5
185x3
205 x40 PR
5 minute break
1 minute rest between all sets from here on out
Pull-ups
Overhand Bw x12
Underhand Bw x10
Overhand Bw x10
Underhand Bw x8
Standing overhead press
95x10
95x10
95x10
Notes: so I was reading a dan john challenge article and I wanted to try and get a Bw backsquat for 50 reps in one set without racking the bar, once I gott to 25 they we were all breathing squats done 1 at a time, but I had nothing left after 40 . Still a tough effort, I haven’t thrown up from a workout in a long time and this is the closest I’ve come in awhile
11/18/14 deadlift and press day
Standing calf stretches held in bottom position
Deadlifts
135x5
225x5
315x1
365x1
415x2
415x2
415x2
415x2
415x2
415x2
415x2
415x2
Standing overhead press
95x5
115x1
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
Deadlifts were tough,all dead stop. Overhead press, I’ve finally committed to pressing from the chest on every rep. This was tough for me, but should progress quickly
Nice 10 X3 squat! And good attempt at b.w!
Thanks barbedwire!, I’m trying to change up my routine, and get more volume with heavier weights, been researching a lot and was looking at 10x3 or this Doug Hepburn program where u take a heavyish weight and build from 8 sets of 2 to 8 sets of 3. They say pick a weight u can rep 8 times for it, And it’s an asskicker! I walked in thinking deadlifts with 415 for 8x2 be easy as I’ve pulled 405 x10, but what I failed to realize is I’ve done that for one set at the most, I tried more recently 405 for 5x5 and was only able to finish 3 sets before form started breaking down.
The overhead press I’m scaling back since I’d normally only do my first rep or max work starting from the chest and bring everything else chin height. I was humbled there with 135 for 8x2. And you’ll be pleased to hear I did bench last night and I’m doing my reps paused finally. It was a little weird but with ur tips I’ve really looked into getting tighter and a better setup and even though it was slower and more controlled I felt much more powerful. Squats the 315 for 10x3 the week before was good so I’m thinkin I’ll try 8x2 starting at 325.
11/19/14 bench day
Minute rest between all sets
Paused bench
135x5
185x3
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
Hip thrusts off bench
90x15
90x15
90x15
Superset glute ham raise
Bw x10
Bw x10
Bw x10
11/21/14 squat day
Standing and seated calf raise stretches
Squats
135x3
185x3
225x2
275x2
325x2
325x2
325x2
325x2
325x2
325x2
325x2
325x2