Well for anyone who has seen before on the forums knows I was prepping for a strongman show in august but due to a slippery steel 25 lb plate falling from eye level onto my toe I am out of that competition.
My new priority is prepping for a bench only meet in the near future, while trying to keep my bloody shattered toe attached. Josh Bryant is handling my programming!
Edit: As of today I am working with John Meadows and am currently doing his program Doomsday to make me more often
Right now:
Bodyweight - 191
Squat - 320 x 1
Paused Bench - 290 x 1, touch and go easy 300 x q
Deadlift - 485sh or 340sh w/ good form
Thursday - My dumbass training legs lol (23 sets legs)
A. Lying Leg Curls
3 x 8 w/ 80
80 x 8, 70 x 25 bottom partials
B. Hyper Deads
110 x 8
3 x 6 w/ 110
C. Leg Extensions, Bottom Partials - 4 x 15 w/ 190 lbs (short rest periods, 30-50 sec)
D. Machine Leg Press (close stance, no lockout)
160 x 20
170 x 15
190 x 10
210 x 8
E. Leg Extensions, Top Partials - 3 x 15 w/ 70 or 90 (i can’t remember which)
F. Leg Press (wide-stance, no lockout) - 2 x 10 w/ 3 PPS
G. Adductor Machine - 2 x 10 w/ 50 lbs
Good leg session, great pump…now I just spend the next week being afraid I messed up my foot worse lol…why do I do this to myself…
My toe WAS doing a lot better, zero sign of infection, swelling down. Than last night some drunk girl stumbled by me when I was sitting down and stepped on my toe. I won’t know how much damage it did until the doc takes a look at it again.
Sunday - Back (Focus on lower lats and spinal erectors, 15 sets back)
A. Single-Arm Lat Pulldowns (hand supinated the entire time)
3 x 8 w/ 60
70 x 8 hard set
B. Shoulder-Width, Neutral Handle Low Cable rows
2 x 10 w/ 60
70 x 10
C. Chest-Supported Shrugs
3 x 10 w/ 2 PPS
1 x 10 w/ 1 Plate (2 sec stretch, 2 sec flex)
D. Banded Hyper Extensions
Blue band x 10 then 10 bw extensions
Blue band x 9, then 5 bw extensions
Red band x 9, then 4 bw extensions
E. Rack Pulls from Just below the knees
135 x 3
225 x 3
315 x 5 singles w/ 10 sec rest between reps PATHETIC
DONE. Not a particular grueling session, atleast in my opinion besides the banded extensions but putting in solid work and working on growing. I could make all the excuses in the world about the rack pulls…oh my toe hurt, oh i was wearing two different shoes with two different sized heels…i was barely pushing with 2 legs…blah blah blah
Monday - Upper chest and front delts (16 sets chest - 15 sets shoulders)
A. Hammer Strength Chest Press
105 pps x 12
120 pps x 10
130 pps x 8
B. Incline Bench
3 x 5 w/ 145 (Constant tension, explosive)
2 x 4 w/ 170 (CT)
190 x 3 (CT)
210 x 1 and 185 x 3
C. Paused Slight Incline DB Press (hard flex) - 3 x 10 w/ 50s
D. Slight incline DB Flies - 3 x 12 w/ 20s (hard flex on these too, these felt great and actually felt my upper chest contract)
E. DB Front Raises - 3 x 12 w/ 7.5s (3 sec neg, 1 sec flex)
F. Seated DB Press - 3 x 8 w/ 50s, 50s x 14 (constant tension, no lockout)
G1. Band Pull aparts - 4 x 15 (constant tension, middle reps) w/ red band
G2. Band Pull aparts - 4 x 10 (hard flex for 2 sec) w/ red band
Tuesday - Arms (16 sets triceps - 8 sets biceps)
A. Banded Rope Pushdowns (1 sec hard flex)
30 x 15
30 x 12
40 x 9
50 x 6
B1. High Pulley, Reverse Grip Vbar extensions (facing away from station, bent over) - 3 x 12 w/ 50, 1 x 12 and 15 bottom partials
B2. Close-Grip Pushups, feet elevated aerobics step - BW x 14, 10, 7, 5
C. Banded 30* Incline JM Press, Doubled Red Minis - 3 x 8 w/ 65, 65 x 12
D. Standing Hammer Curls (2 sec hard flex)
10s x 15
15 x 12
20 x 10
25 x 8-4-2
E. Machine Incline Curls Constant tension curls (arms rest in the contracted position)
110 x 9 reps via (3 rounds of 3 reps per side)
80 x 12 reps via 4 round
80 x 12 reps via 4 rounds
Dropset:
70 x 12 reps via 4 rounds
50 x 8 reps (both arms simultaneously)
30 x 8 reps (both arms)
30 x 20 bottom partials
Sunday - Back and Deads (16 sets)
A. DB Rows
25 x 12
55 x 8
3 x 8 w/ 75s
B. Trap Bar, Deadstop Rows
3 x 6 w/ 110
C. Meadows Rows
3 x 8 w/ 70 lbs
D. Plate Shrugs - 3 x 12 w/ 35s (2 sec hold at peak, 1 sec stretch)
E. Chain Deads
135 x 3
185 x 3
225 x 3 Add 2 chains per side
3 x 3 w/ 235
235 x 12 (Video’ed set)
Good overall back workout, great pump and pretty happy with my upper body numbers but of course I am dissapointed with the deadlift! Right now I feel like I could pull low to mid 4’s but still! Ill never be happy until I pull atleast mid 8’s lol oh well I’ll get there…
Tuesday - Upper Chest (14 sets) and Shoulders (9 sets)
A. Incline Tilt DB Press, one 25 under one end (goo stretch,1 sec hard flex)
45s x 8
50s x 8
55s x 8
65s x 8 (probably could’ve gotten 12, tooo light)
B. Slight Incline Chain Bench, one yellow bumber under one end (80 lbs of chains)
Bar and chains x 5
95 and chains x 5
3 x 5 w/ 115 (explosive)
140 x 4
2 x 4 w/ 165 (slower reps)
190 x 3 (grinder)
C. Slight Incline Bench, Rest pause/no chains (30 sec rest between rest pauses)
170 x 13-8-5
150 x 15-8-6
D1. Stretch Push ups (hands on blue bumpers) - BW x 8, BW x 10
D2. Standing Lateral Raises - 3 x 12 w/ 15s (pumping Reps)
E. Cage Press - 5 x 5 w/ empty bar (leaning back slightly)
F. Hang and swing destroyer set
25s x 60 (swing)
15s x 30 (swing)
5s x 10 (full reps)
Great pump today and my chest is destroyed, my pecs are already cramping up. My shoulders are pretty toasty too. If I don’t grow from this workout I won’t grow from anything!
Right now my plan is to do:
4 weeks of chain bench with 3 sets of 5 explosive reps, 2 sets of 4, 1 set of 3 near maximal
3 weeks of reverse band bench with 3 x 5 explosive, 2 sets of 4, 1 set of 3 near maximal to maximal
3 weeks of reverse band bench with 3 x 5 explosive reps, 2 sets of 4, 2 x 2 near max and maximal
2 weeks banded bench of 3 x 6 explosive reps, 2 sets of 4, 2 sets of 2
Friday - Heavy Bench, Chest Pumping (10 sets) - Shoulders Pumping (12 sets)
A. Pause Bench
2 x 5 w/ 95
2 x 3 w/ 135
175 x 2
210 x 1 work sets
240 x 2
255 x 2
270 x 3 (life time PR)
B. Bench, Touch and Go - 240 x 5, 240 x 7 (another lifetime PR)
C. Wide-Grip Pause Bench - 210 x 6, 210 x 5
D1. Barbell Pec Minor Dips - BW x 12, 10, 10 (close-grip works much better)
D2. Over and Backs - 4 x 8 w/ Short blue
E. Rear Delt Raises
5s x 20 and 20 bottom partials
2 x 15 w/ 20 bottom partials w/ 15s
15s x 12 w/ 20 bottom partials
F1. Spider Crawls - 4 x 45 seconds
F2. Over and Backs - Purple band x 4, 8, 7, 8
