Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pull Downs: 80x12, 90x12
Reverse-Band Deadlifts(green bands)- Conv
135x5
225x5
315x3
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
switched to a sumo stance
495x1(Max DL suit/straps up, Briefs, Belt)
545x1, hitched a little on this set so I’m not counting it, if not for the hitch this would have been a PR
(That was it, felt tired today so I didn’t do any assistance work. I think all the heavy lifting is catching up with me, so I will probably take a deload week next week.)
Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
330x6 PR
335x6 another PR
310x8 an 8 rep PR
Assistance Work
DB Shoulder Press 3x10
V-Bar Pulldowns 3x12, 12, 9
Rear Delts on Pec-Dec 3x12
Seated Side Raises 3x12
One-Arm Overhead DB Extensions 3x12(each arm)
One-Arm DB Preacher Curls 3x12(each arm)
(Good workout. Still feeling pretty tired and sluggish, but I still keep hitting PR’s in my training. I will deload next week, because I don’t want to end up overtrained this close to the meet.)
Have you ever thought about replacing the declines with raw board work? When I went all in with the raw board and lockout assistance type work, that is when I made the best gains back when I used a shirt. I never found declines to be effective more much except for making me good at doing declines. Just curious.
[quote]novaeer wrote:
Have you ever thought about replacing the declines with raw board work? When I went all in with the raw board and lockout assistance type work, that is when I made the best gains back when I used a shirt. I never found declines to be effective more much except for making me good at doing declines. Just curious. [/quote]
Well I got the routine from Wade Johnson(he’s a 700lbs bencher), doing Flat bench 1st workout in the week and then doing Decline Bench on the 2nd day of the week. It’s a way to do a 2nd heavy bench workout during the week without having to worry about overtraining the shoulders. When I started doing declines my flat bench started going up and I just stuck with it. The way my bench has been feeling I’m looking to hit a PR come meet day.
I normally do some raw board work on Flat bench day though
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20
Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)
my 3 work sets were done with a slight pause at the bottom
Assistance Work
Leg Press 4x12
Pull-Throughs(on cable) 3x12
Adducter/Abducter Machine 2x20(both in & out)
Calf work
Ab work
(That was it, pretty good workout. It felt good to not go so heavy today lol.)
Warm-Up
Seated Leg Curls: 50x20, 65x20
Leg Extensions: 35x25, 50x25
Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x1
365x missed, when I came off the box I shot up so fast that I lost my balance at the top and fell back down on the box and jarred my back
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x missed, on the way up my wife was spotting me and touched me on my upper back and it caused me to fold over
495x1(Leviathan suit/straps down, Briefs, Belt)
(That was it, very unproductive day. Everything was feeling heavy and I was also having stability issues for some reason.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pulldowns: 80x12, 90x12
Deadlifts- Sumo
135x5
225x5
315x3
365x1(Briefs)
405x1(Max DL suit/straps down, Briefs, Belt)
455x1(Max DL suit/straps up, Briefs, Belt)planned Opener, easy
480x1(Max DL suit/straps up, Briefs, Belt) sumo PR!! this is my planned 2nd attempt and also my previous conv. stance PR. And it felt alot easier with sumo than it did with the conventional stance
Assistance Work
Sumo Stiff-Legged DL’s 2x5
DB Lunges 3x6(each leg)
1-Legged Leg Curls 3x12(each leg)
Calf work
Ab work
(Very good workout, I deadlifted 480 about 4yrs ago at a meet for a 3rd attempt with a conventional stance. Ever since that meet I haven’t been able to go heavy like that for some reason. I think alot of it was due to overtraining my lower back by going heavy with a conventional stance every single week in and week out. I switched to a sumo stance and everything seemed to start to pull togeather with deadlifts. With sumo I still feel it in my lower back but not near as much with conventional and I feel it alot in my hips, hamstrings, and upper back. It started getting stronger and slowly building back up. The way it felt tonight I am gonna pull 500+!!!)
[quote]novaeer wrote:
Meet’s in a couple of weeks, right? From the sounds of it, you’re headed for a pretty good total.[/quote]
Yea the meet is on Dec 5, I’ve got one more training week(I’ll just be working up to openers next week on squats and bench) and then I’ll be resting for the big day. With the way everything is feeling I am looking at a PR total.
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20
Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt) a little high
565x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) Planned opener, the hardest thing about this squat was the unracking, walking it out, getting set up and then walking it back in
Assistance Work
Leg Press 3x12
Pull-Throughs(w/2 mini bands) 2x12
Adducter/Abducter Machine 2x20(both in & out)
Calf work
Ab work
(This is my last squat workout. My opener felt easy going down and up, but walking it out in the suit is hard as crap I feel I will get 600+ at the meet.)
(Good quick workout. My bodyweight was at 226.8 tonight, so I don’t have to aweful much to cut next week lol. To all that’s reading this Happy Thanksgiving.)
(That was it, the gym was closed today and I had to workout at my house. My bench is a Marcy Wal-Mart bench and it was feeling very akward trying to decline on it, so I didn’t go very heavy.)
Well training is over and the way my training cycle has gone I am looking to hitting some good meet PR’s. Next week I wll be just resting up and trying to make my weight class. I’m around 227-228 and I want to be 218-220 by Friday’s weigh In’s, so I don’t have alot of weight to cut. I will keep everyone updated next week to see how I progress.