You’re making killer progress man. It sounds silly but I’m a little bummed that the end of the program’s in sight. Have you done the floor presses yet? They are no joke. You’re right about the SGD’s. As the weight got “heavy” the bar would roll into my fingers and I had to concentrate like no other so it didn’t drop and crash. Had to reset a couple of times to make sure that didn’t happen.
What’re you gonna do for the board presses? Was looking at elites site but figured I could go to home depot and put it together myself for a fraction of the price. Either way seems like it would come in handy for after the program as well.
No good bands at the gym to do the band resisted pushups. The ones we had are the cheap fitness bands. Tried to do weighted pushups, but getting into position was too much of a bitch. The row started too light…
C1. Face Pull
80x10
80x10
80x10
C2. Behind the Neck Band Pullapart
12
12
12
I don’t know if I’m doing the pull aparts right… and I’m using the cheap fitness bands
[quote]WhiteFlash wrote:
You’re making killer progress man. It sounds silly but I’m a little bummed that the end of the program’s in sight. Have you done the floor presses yet? They are no joke. You’re right about the SGD’s. As the weight got “heavy” the bar would roll into my fingers and I had to concentrate like no other so it didn’t drop and crash. Had to reset a couple of times to make sure that didn’t happen.
What’re you gonna do for the board presses? Was looking at elites site but figured I could go to home depot and put it together myself for a fraction of the price. Either way seems like it would come in handy for after the program as well.[/quote]
Thanks man. I’m hoping to keep it up. I might go back to WS4SB3 for 12-16 weeks, and maybe back to this again.
As far as board presses… I’ve heard of using the ‘half foam roller’ pieces for a board… or Lowes or something.
I have no idea what I am going to do for pin presses though. We have a squat rack, but not a power rack (no adjustable pins)…
I couldn’t lock out rep #2 on 275, the bar slipped right before I got my hips back
B. Speed Deadlift
265 (8x1 @ 65%)
I just realized last week I did 65% instead of 60% so instead of going heavier this time, I just did 45 sec rest all the way through instead of 60 sec (as I did last week)
C. Walking Lunge
50x7/side
50x7/side
50x7/side
35x10/side
D1. Dragon Flies
12, 12
D2. DB Suitcase Deadlift
30x10/side
30x10/side
Still stopped short 1 set on the D pairings… the lunges kill me
8 means 8 little black stacks before the step… 10 is the weight of the med ball I was holding … 5 is the number of reps… I think the base is either 4" or 6" and each step is 2"…
D. DB Farmers Walks
100x5
100lb db’s … 5 sets … max distance/time (which was not very long at all, grip sucked)