Assistance Work
Suspended Good Mornings(off pins, w/SSB) 3x5 Back is fried!!
DB Lunges 3x6(each leg)
1-Legged Seated Leg Curls 3x12(each leg)
Calf work
Ab work
(Very good workout today, all deadlift sets were pretty easy feeling. My wife said they shot up very fast.)
Assistance Work
DB Shoulder Press 3x10
V-Bar Pulldowns 3x12
Rear Delt Raises(on Incline) 3x12
Side Raises 3x12
One-Arm Tricep Pushdowns 3x12(each arm)
One-Arm Machine Curls 3x12
(Just did a light Decline workout, elbow didn’t hurt at all on them. It’s still sore a little on the inside part so I didn’t want to push it by going heavy today.)
Just keep icing that thing and monitor how it responds to any pressing moves. Maybe invest in a pair of elbow sleeves if you don’t have any. Triceps injuries can be a tricky thing and the last thing you want during a meet training cycle is golfer’s elbow. Good luck.
[quote]novaeer wrote:
Just keep icing that thing and monitor how it responds to any pressing moves. Maybe invest in a pair of elbow sleeves if you don’t have any. Triceps injuries can be a tricky thing and the last thing you want during a meet training cycle is golfer’s elbow. Good luck.[/quote]
Yea I have some knee sleeves. I usually wear them on squats when my elbows are feeling kinda tight or sore feeling, I’ll probably start wearing them every squat workout to help prevent anymore soreness. I’ve been rubbing alot of Bio-Freeze on it and it seems to be helping.
Reverse-Band 3 Board Press(green bands)
45x10
95x8
135x5
225x3
275x4
315x5 added Bands here
365x3 added 3 Board here
405x3
425x3
315x5, 2 sets(no Board)
all sets done raw
Assistance Work
Incline DB Press 2x12
Tricep Pushdowns 3x20(high reps to get some blood in the muscles and elbow)
Nautilus Compound Rows 5x12
BB Shrugs(on smith) 3x12
Face Pulls 3x12
Thick-Bar Curls 3x12
(Decided to work on my lockout today, didn’t really feel my strongest.)
Reverse-Band 3 Board Press(green bands)
45x10
95x8
135x5
225x3
275x4
315x5 added Bands here
365x3 added 3 Board here
405x3
425x3
315x5, 2 sets(no Board)
all sets done raw
Assistance Work
Incline DB Press 2x12
Tricep Pushdowns 3x20(high reps to get some blood in the muscles and elbow)
Nautilus Compound Rows 5x12
BB Shrugs(on smith) 3x12
Face Pulls 3x12
Thick-Bar Curls 3x12
(Decided to work on my lockout today, didn’t really feel my strongest.)
Training is going great for squats and deadlifts, my shirted bench seems to be lagging a little. I will add in some lock-out work to help bring that up.
Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1
315x3(DD shirt)
325x3(DD shirt)
335x3(DD shirt) 5lbs more than my planned opener
Added 3 Board, took off shirt(POR grip)
275x3
295x3
Added 2 Board(POR grip)
275x2, 2 sets
Assistance Work
Incline Machine Press 2x12(elbow was hurting a little on these)
Lying DB Extensions 3x12
One-Arm DB Rows 4x12(each arm)
BB Shrugs(on smith) 3x12
Rear Delts(on cable machine) 3x12
Hammer Curls 3x12
(Very good workout, all bench sets felt very strong today. Elbow felt fine on benches but when I started doing the Incline machine presses it felt a little stiff feeling.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pull Downs: 80x12, 90x12
Rack Pulls(vs Quaded Mini’s)- upper shin level
135 alot of sets and singles
205 alot of sets and singles
Done with both Sumo and Conv stances and different grips
(That was it, I wasn’t really feeling it today and my back was fried after this so I didn’t do any assistance work. I decided to work this exercise and it is alot harder than it looks!! Anyone know how much weight the quaded Mini’s add at the top? Because it felt HEAVY!! lol)
[quote]muscle_g wrote:
…
Rack Pulls(vs Quaded Mini’s)- upper shin level
135 alot of sets and singles
205 alot of sets and singles
Done with both Sumo and Conv stances and different grips
(That was it, I wasn’t really feeling it today and my back was fried after this so I didn’t do any assistance work. I decided to work this exercise and it is alot harder than it looks!! Anyone know how much weight the quaded Mini’s add at the top? Because it felt HEAVY!! lol)
[/quote]
Depends. I use a Jumpstretch platform and I think it adds just above 200 pounds worth of tension at the top of the lift. Starting from an elevated position makes it harder because you already have more tension going against you. Just keep working them and you will notice a big improvement in your ability to finish weights.
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20
Reverse-Band Box Squats(legal depth, Green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
500x1(Briefs, Belt) PR in just Briefs
545x1(Leviathan suit/straps down, Briefs, Belt) previous PR
585x1(Leviathan suit/straps down, Briefs, Belt) 40lbs PR!!
600x1(Leviathan suit/straps down, Briefs, Belt) another PR!!!
Hack Squats
170x6
260x6
350x6
(That was it. Didn’t do any assistance work, because squats pretty much wiped me out. All squat sets felt really strong today, got 2 PR’s!! I started not to even go to the gym today because I felt extremly tired for some reason, but when I got there I started feeling better and better lol.)