MM - love your warmups each session!
Westside for DE Bench, I normally do 9 sets of 3
3 sets of 3 reps, explosive, vary the grips between close/mid/and either comp or wide.
I can’t wait for your first meet !
Yay for kneewraps! How did you like 'em?
Warmups are very necessary Lil P! My hips don’t feel loose and ready for squatting without a lot of work beforehand. My R hip flexor gets tight and sore easily. Those sled drags work great to get the blood flowing. Ever done them?
The wraps felt like they were crushing my kneecaps, which I guess means that they were working just fine. Definitely a foreign feeling, but I’m getting used to that as it seems that happens a lot in PL.
Awesome PR, those squats get better and better each time.
Very nice work on that squat PR 
I love all of the vids in your log.
Interesting about the knee wrapping technique… all the little details. Reminds me of some of the subtleties that I use/am aware of when k-taping.
Nikki- Thanks doll! 650 at the meet doesn’t seem crazy now.
Thanks veggie! I can definitely see the similarities to kinesio and sports taping, but in this application you don’t worry about discomfort or inhibiting blood flow since they’re only on for a short time.
Thursday 3/31
BW= 260.0
-sled drag 3 plates x 6 trips
-sled press 3 plates x 1
-sled face pull 3 plates x 1
-mini band pull apart 3x20
-mini band tricep ext 3x20
-DB shoulder horn 15’s x 3x10
-Y,T,I 3x10 each
-BB bench, regular grip- middle fingers on rings
barx10, 135x10, 165x5, 195x3, 225x3
wrist wraps on
245x1, 265x1, 285x1,
315x1, Raw PR tie
325xmiss
-T bar rows alternating wide & narrow grips
100x10, 145x10, 170x5x10
-DB tate press
20s x10, 25s x10, 30s x 2x10, x15
-BW chins
supinated grip x5, neutral x5, pronated x5
-ab wheel BWx3x10
-rev hyper 230x3x10
Love the knee wrapping instructional vid: ‘I know with that big ass leg it’s only gonna go around a couple more times.’
Your coach wraps your knees slightly differently to how I wrap mine. I think I’ll try this way next week and see if it makes a difference to the carryover I get. Nice 645 squat btw man, 650 is easily there for the meet!
@Element thanks bud, 650 is there but I need to find the depth quicker and it will come easier I think.
Saturday 4/2
BW= 259.6
-sled drag 3 plates x 6 trips
-sled hip flexor drag 25#x1 each leg
-mini band hip abduction 3x20
-leg swings
-safety bar (65#) box squat against green bands
bar x5, x5
155x5
belt on
205x3
suit on straps down
245x2
295x2
335x8x2
-big cam bar (60#) 38" chain suspended GM against purple bands
bar x5, 150x5, 200x5, 220x5
R wrist wrap on
240x5x5
-sumo speed pulls no contrast
225x1, x1
315x1, x1
405x1
-GHR
BWx3x10
-Prowler
2plates x6 short trips
-rev hyper 230x2x10
-land mine 45x10
-grip work in rice bucket x some; extra on R hand, felt weak!
Where ya been Mister?
I agree that it’ll come easier, you already know you can do 645, so getting the depth is the easy part. The main thing is celebrating not falling backwards =D
Nikki- I’ve been around. Also, I’ve been eating! BW going up little by little. I wonder if I’ll fill out the weight class by meet time?
Monday 4/4
BW= 263.0 PR!
I have a bit of a R quad strain after squatting on Saturday. Been rubbing liniment on it frequently, did an ultrasound yesterday and planning on doing an epsom salt bath tonight.
-sled drag 2 plates x 6 trips
-sled press 2plx1
-sled face pull 2plx1
-mini band pull apart 3x20
-mini band tri pushdown 3x20
-DB shoulder horn 15s x 3x10
-Incline prone Y, T, I 3x10 each
-BW chins
neutral grip x5, supinated grip x5, pronated grip x5
In Element’s log he said his lats fire better after doing chins for warmup, tried them in warmup tonight and bench felt pretty good.
-BB DE bench
barx10, 95x5, 135x5, 155x3
165x6x3
175x5
185x3
Overall bench felt good, but R wrist feeling weak. Need to bring it back up.
-BB pendlay rows
135x5, 185x5, 225x5, 235x5
245x3x5
-Purple band overhead tri extension x20, green bandx4x20
-R wrist work; rice bucket x some, weight stick extension/flexion/pronation/supination x some
-rev hyper 180x10
Pendlay rows with 245? Fuck you man, that’s awesome!
I’ll have to try chins before benching now, see how that feels.
Little time in the T-vix thread and that right wrist should be SOLID, haha
Hope your quad heals up quick, so you can be squatting over 9000 by meet day.
Ink- definitely some body english on those rows, but yea 245! Lol, TVix will surely help the wrist. I’m determined not to let the quad hold my progress up, so I’m icing, using liniment, took an epsom salt bath, stretching, etc. so hopefully it will heal up quick.
New page means time for new music!
Found this group through my Pandora metal station. Only two songs on Youtube from them, apparently they’re from Italy. Shred on, paisanos!
Tuesday 4/5
BW= 261.4
-sled drag 2 plates x 6 trips
-sled hip flexor drag 25# x 1 each leg
-mini band hip abduction 3x20
-leg swings
-green band TKE 3x20
-stretches: hips, hammies
-Sumo stance 1st pin pull against mini bands (new bands=tougher)
bar x some, 135x3, 225x3
belt on
315x3
suit on straps down
365x1
405x1
435x1
465x1 didn’t lockout fully
405x3x3 These were brootal! Really trying to work on fighting against the bands to lockout. Grip is strong enough to hold the bar, I just need to figure out how to get my knees locked out and hips through at the top when it gets real heavy. LWI!
-rev hyper 190x3x10
-standing pulley abs 120x3x10
LOL @ Ink’s comment.
What was the set-up for the pulls against bands? I’ve done them before using doubled (or may have been quadded) light bands and that was just slightly ridiculous. I managed 60kg plus the bands for a sinle before deciding that PERHAPS the set up was very slightly OTT.
@Element The bands were quadded around the bar and the bottom of the power rack. Up to 315 wasn’t that bad, but once we got past 3 plates it got pretty ridiculous to lock it out. Videos added above.
Pulling against bands sounds right up my alley. After I’m finished torturing myself with the GVT I might have to try it. Just need to get some bands… That aught to inspire even more staring at my local commercial gym.
Pulling against bands is awesome Veg (and everyone else), it’s a great feeling to hit those lase couple of inches with the bar feeling like it’s going to rip right out of your hands. I’ll be pulling against bands on my DE lower day, YEAH!
Major, always impressed with 2 things in here: The poundages you’re moving, and the heavy metal you post.
Here’s a little Austrian Death Machine for ya
Lot’s of kneewrapping talk in Tnation these days…my knees get wrapped the same as your coach did, but just a bit tighter…check out my vid in my log in Powerful Women…but I kept my cursing under my breath for the video.
I’ve pulled against quadded bands, but micro mini’s only…even that was tough.
Really good training going on in here!
[quote]lil power wrote:
Lot’s of kneewrapping talk in Tnation these days…my knees get wrapped the same as your coach did, but just a bit tighter…check out my vid in my log in Powerful Women…but I kept my cursing under my breath for the video.
I’ve pulled against quadded bands, but micro mini’s only…even that was tough.
Really good training going on in here![/quote]
Thanks Lil Power. Coach took it easy on my knees since that was the first time they had gotten wrapped. I’m not looking forward to having them wrapped as tight as yours were, yeesh.
What kind of aid do you find the knee wraps to be? To me it felt like the knees were more stable but I’m not sure they’ll be too much help until I get my squat up higher.
