Fat Bar Floor Press
75x10
125x10
145x8
165x5
185x5
205x2,2
Bench
155x10,10
135x14
Seated Cable Row
150x10,10
T Bar Row
45 mini x10
45 monster mini x10,10
Spoon Press
60’s x10,10
45’s x15,15
Face Pulls
90x20,20,20
120x10
DE Bench
45x15 mini band
95x3x10 sets
OHP
115x10,10
135x8,8
Push Press
185x5,5,5
Scoops Press
135x9,9
115x15
Fat Bar Floor Press/Chains
75/80 x12,12,12
DB Flat Bench rotating grip
50’s x12,12,12
Scoops pointed out during my floor presses that I really don’t flare/rotate my elbows out as I press which I’m thinking will make a huuuuge difference if I can correct it. Problem is, I have a hard time getting myself to do it. I would say I’m generally a pretty coordinated person but it’s frustrating trying to find this groove of rotating out hard while also keeping my shoulders back and down. So anyways, now I have something very specfic to focus on, which is good.
Press back toward the rack. This helps me, because I can’t seem to do anything when someone says flare, but I can move the back toward the rack which causes me to flare.
SSB SQUAT
80X15
170X10
260X5
260X1 added strong bands, ace suit straps down
310X1
350X1
375X1
400X1
440X0 straps up, shot forward out of the hole, might’ve gotten it but the spotters grabbed it
440X0 knees caved
440x0 added wraps, shot me back onto the box
DE Deadlifts
135X5
225X1,1 AVG
275X1,1
315X1
365X1
GHR
BWX20,20
Decline Sit Ups
40lbs Chain x15,10
Edit: 2 days later my glutes were freaking SORE. Which means 2 things, I should keep suited work against bands in my program to bring up both my geared and raw squat and I just might have been squatting correctly!
Chain Suspended Fat Bar Bench-chest height
70x15
120x10
160x3,3
180x3
190x1
200x1
210x0.8
210x1 added reverse avg
230x1
250x1
270x1
280x0
Fat Bar CG Incline
70x10
120x10
140x8
120x9
Decline DB Press
45’s x10
55’s x10,10
Chins
8,5,5
Deadlift
Warmup-135,225
315x3
405x1 belt
455x1
475x1
405x2 ace suit
455x2
495x2 -good set, actually used the suit a little bit
SSB Low Box Squat
170x10,10
x10 lower box
Leg Press
2 Plates, light and avg bands x10,10
x20 1 pin higher
benching loooked real good. congrats on the long waited pr!
Bench
45x20
95x15
135x5,5
165x3
185x1
205x1
215x1
225x1 finally.
235x1 added mini pms
245x1
265x1 2 board
275x almost 3 board
225x5 4 board no pms
BB Bent Row
135x12
185x12,12
135x20
DB Decline Press
60’s x12,12
Face Pulls
100x12
120x12,12
Yea buddy finally got a 225 bench! Thanks scoops! Everything felt really good for the most part, benching to my sternum instead of my upper abs made a huuuuge difference. First bench day in a long time I’ve been there with the rest of the crew so it was really nice having people to give lift offs and hold boards.
Nice! Glad you got 225!
DE Bench
45x25
45x10 added mini bands
95x3
115x3x9 sets (close and comp grips)
175x8,8 no bands
Hang Clean & Press (clean every rep)
95x8,10,10,10
Chins
8,6,6
V Grip Pressdowns
130x10
120x8
100x10,10
Squat-straight bar, box w/ thin bumper
55x15,10
145x10
235x5
285x3 belt
325x1
375x1 metal wraps
415x1
445x1 efs wraps (!)
465x0
505x1,1 reverse avg bands
Banded GHR
Minix10,10,10
Everything went really really well tonight, for some reason my body felt great and I think it showed. If not for a form issue on the 465 set it would’ve been a 50lb pr night instead of 30lbs. But I’ll definitely take a 30lb PR!
I can’t say enough how awesome it is to train with knowledgeable lifters. Scoops corrected my bar and elbow position which made a big difference in how the last reverse band set went. Both things that probably would have gone unnoticed by me.
Nice job squatting! Can’t wait to get back in there!
OHP
45x15
95x10
135x5
145x5
155x3
165x1
Log Clean and Press
90x10
140x5
160x1
180x1
DB Rows
145x10R, 8L
145x12,12 straps
Weighted Dips
25x15,15
Sumo Deadlifts
135x5,5
225x5
315x1,1
405x1
455x1
495x1 (not too much of a struggle)
405x5
405x3 ace suit straps down, belt way too tight
405x5 easy
455x3 also easy
RDL
225x12,12 no belt
SSB Close Stance Lowwww Box
170x8,8
Some Abs
Moved quick, pretty wore out at the end. Just wanted to grease the groove a little pulling sumo before a PR try in a few weeks, I’ll be going with this for the meet in 5 1/2 weeks.
Fat Bar Floor Press
70x10
120x5
160x5
180x1
200x1
220x1
230x1 (10lb PR)
240x nah
180x8
160x10,8,8 close grip
DB Decline 65’s x10,10,8,10
Rope Pressdowns 90x10, 80x10, 70x10,10,10
DE Squat/Chains
Warmup Bar, 145
145/120 x3
235/120 x3,3
235/120 x2x7 sets
DE Block Pulls
225/120 x1 ace suit straps down
315/120 x1
365/120 x1
405/120 x1
455/120 x1
495/120 x1
Dimel Deadlifts
225x15,15,15
DE Bench/Chains
45/80 x10
95/80 x5
115/80 x3
135/80 x3x6 sets
Cable Row
150x10,10,10,12
135x12
Spoon Press
60’s x12,12,10
SSB Anderson Squat (real close to parallel)
Warmup Bar, 170
260x5,5
310x3
350x1,1
370x1
260x1 added 120lbs of chain
310x1,1,1
GHR
BWx10
Minix10,10,10
Going to kind of half-deload this week. I dont want to take a full deload this close to the meet but I need to back off just a touch this week. Going to hopefully get in my new shirt on wednesday!
Ab Wheel
BWx15,15
Bench
Warmup-Bar, 95, 135
185x5
225x5 4 board
275x1 4 board new metal ace shirt
275x2 4 board
DB Decline 70’s x10,12
Chins BWx10,10
Fat Bar Floor Press 160x10,10 (close grip),10
Wanted to do more shirt work but the sleeves were really really tight and my arms looked like they were about to explode so I had to stop there. Gonna have to stretch the sleeves out a bunch, if I can do that I’ll probably do some shirt work about every other week after the meet to break it in and learn how to bench in it.
I think I might be able to help you stretch it.