Thanks for all the awesome comments guys! Haha yeah phlegms, the db is pretty comical id say! Ur hawt AC. Thanks jake, everything felt pretty good and I couldnt resist going for 455 on the shrugs with how easy the 425 felt!
9/20/11
Band Pushdowns
43/22/20/15 = 100 reps
Decline CGBP
135x12
155x10
175x5
135x9
95x15
UH Pushdowns
50x12
65x12
80x12
50x25
DB Pullovers
60x8/8/6
40x12
Rope Pushdown
5x15
NOTES: Solid day, good tri burn/pump. Probably should have stayed away from the CGBP but I’ll live. Just have to foam/lax ball roll the forearm. Good day overall!
[quote]phlegms wrote:
Decline CGBP sounds brutal! How would you rate decline work in general for benching? I’ve never really dabbled in any of it as of yet. [/quote]
Decline CGBP hammers the tri’s man. Id attribute the decline work I did for a period to what got my bench to 225.
-Watching the video, I do need to focus on a smooth pull off the floor, jerking a bit too much for my liking, thanks for pointing that out xdsho!
NOTES: Today went pretty damn well other than not getting that 405 triple. Got pretty pissed at that and needed redemption. 425 was rather smooth and quick, especially after pulling the 405. Really excited about that! Good FS PR and solid PRs all around! Hell yeah!
Woah dude, first off; Insane deadlift. Its giving me all sorts of motivation! Second off; your front squat is sky rocketing, your form looked on point and the rep looked easy. 315 is getting really close dude!
Shi just got real on the front squats! I’m gonna have to really smash it next week and see what I can get for one… I think 264 might be right around my max! Much work needed. Good work on the sumos too… flying up
NOTES: Didnt feel in the zone today but still managed to hit a PR. Going to skip devil rows tomorrow and just start with pendlays cause my low back is toast!
Didnt skip devil rows today, but didnt go for a PR either.
9/24/11
Devil Rows
335x4
Strict DB Rows
80x10
Cable Rows
3x8
Wide NG Lat Pulldown
3x10
Kayak Rows
3x12/10/8
HS Iso Row
1pps,2pps,3ppsx15
4ppsx12
5ppsx8
NOTES: Overall solid day. Didnt go for any real PRs anywhere. Did a ton of med ball/foam rolling at the end, especially on my glutes and that seemed to help alot with back tightness. Will continue that today with a lax ball and my foam roller and hopefully it is good. Off day tomorrow, bench monday!!
Bunch of lax ball and foam rolling the back and glutes. Im convinced its my glutes that are causing my back to hurt some. Been hitting them hard with the lax ball. Right side is the worst.
NOTES: Awesome benching day. Loving how bench is going lately! Very little forearm pain at all during the whole session! Great PR on bench and the band bench is awesome. Felt good to get 225 in my hands again. Overall great training day!
Pause all your bench reps, not just your first one. Trust me dude, it becomes second nature and teaches you to get more leg drive.
Band bench, go down a few pounds and make them fast/explosive triples, Make your set last 1 second per rep. (Just what I’d do, as it’s more “DE” style)
I think my meet’s been canceled. It’s still shown on PLWatch, but when I click on it from the list of upcoming meets, “Page Not Found”. I got a friend with an e-mail in to the director, to see what’s up. Either way, I’m going to train as if it’s still happening and I’ll run a mock meet at my house if I have to. Do you have a plan for the next 5 weeks?
Ink, im not disregarding your advice, but my plan as Ive been doing is pausing the first rep on the 5 and 3 week and repping out. Then this coming one week im going to work up a little bit. On the bands, yeah last nights goal was doubles, im just alternating between the short bands and one long band which I do triples.
But yes, I agree, they should be fast doubles/triples. Dude that sucks about the meet, hopefully theyre just having web issues…basically my plan is to train like normal then about a week out just train the basic lifts with light weight to stay in the groove. Probably take the 2 days before the meet off. Something like that!
Plate loaded Leg curl
1p,2p,2p+25x12
3px8 -drop- 2px10 -drop- 1px12
Fatbar RDL
4x8
NOTES: Got up early today so I could train before I study all day for an exam tomorrow. Very glad I did. Awesome PR’s all around. Rep 2 and 4 on the squat I lost some tightness and you can see it when i come forward a bit. SSB GM’s are insane, 225x3 is around my max for those so I will keep these in but using submaximal weights cause I didnt really like how the 225 set looked. Overall great PRs today!
