Have you ever tried forcing your knees out like your squatting right before you pull the slack out of the bar? Eddie told me to do that and it works like a charm. I also like to shift a bit of my bodyweight onto my toes and then shift it back to my heels.
CS
Great lifting
[quote]CSEagles1694 wrote:
Have you ever tried forcing your knees out like your squatting right before you pull the slack out of the bar? Eddie told me to do that and it works like a charm. I also like to shift a bit of my bodyweight onto my toes and then shift it back to my heels.
CS[/quote]
I have not tried either of those…I will for sure next Sunday. Thanks man I appreciate it!
[quote]spar4tee wrote:
Great lifting[/quote]
Thanks man, I appreciate it!
9-10-12 Bench Accessory training
Standing military strict press
bar x 12
bar x 10
95 x 8
135 x 6
195 x 4
220 x 4
245 x 4
265 x 4 - just some more volume work increasing from last week
Floor Press
Bar x 10
135 x 6
225 x 6
315 x 6
325 x 6
335 x 6
Overhead V-bar Pushdowns
4 ascending sets with 20,15,12,10 reps
DB upright rows 3 x10
Band Pull aparts 3 x 12
Heavy hammer curls 4 sets of 6
ab work then done
I had a few exams this week so I’ve been very busy. Weds I de-loaded my squat workout and did conditioning. I deload my squats every 4th week. It is the only workout I ever deload.
9-14-12 Bench Training
Bench Press
bar x 10
bar x 10
135 x 8
225 x 5
275 x 3
315 x 2
370 x 1
420 x 3 all 3 reps paused
375 8x4
Close grip bench against chains
135 120lbs of chains x 8
185 120lbs of chains x 8
230 120lbs of chains x 8
250 120lbs of chains x 5
Overhand Narrow Grip Pullups bw 16 reps over 4 sets
Band Pull aparts 3x12
Hammer Curls 3 x 15
9-16-12 Deadlift training
I had a rep max with 635 on the schedule today to guage where I was at.
Deadlifts
135 x 8
135 x 6
225 x 5
315 x 3
405 x 2
495 x 1
585 x 1
635 x 4.9 lol…FUCK!! I was gassed after the 4th rep and I thought I could push through a 5th. I couldn’t hold on long enough to push my hips through. My forearms and upper back gave out and I was gassed. I pulled 635 for 3 about 3 months ago so that’s progress.
495 8 sets of 3
Heavy DB Rows
160 x 15 for 2 sets each side (no straps)
GHR’s 3 sets of BW for 12 reps
Reverse Hypers 2 x 15
Prowler sprints 70ft with 135lb prowler 8 sets
Bench Accessory Training 9-17-12
Standing strict military press
bar x 10
95 x 10
135 x 8
185 x 3
225 x 1
255 x 1
285 x 1 - pretty easy my best is 300 and after my next three week wave I feel that 315-325 will be there for me. Even though it was easy I was so sore from pulling 10 hours earlier that I didn’t think I had a PR in me
Incline Bench Press
135 x 8
225 x 5
275 x 1
315 x 8 - well this was a nice surprise. Incline is my worst pressing movement narrowly beating out floor press. My best ever with 315 is 7 and that was when it was my first movement of the day. My training partner told me to keep going and said I had 10 all day but I didn’t want to get greedy. The 8 was pretty damn easy but once I passed my PR I racked it.
V Bar Pushdowns supersetted with overhead V-Bar Pushdowns 3x10/10
Lateral Raises 3 x 15
Hammer Curls 3 x 10
Seated Abs 5 sets
I was SMOKED from deadlifting less then 12 hours earlier. I think this is the sorest and most smashed I have been in a long LONG time. I like it though because now I know what I should feel like after every heavy deadlift session. 750lbs isn’t going to pull itself in November!
9-19-12 Squat Training
This is the beginning of my second micro cycle of my meet prep training. My squat program runs 12 weeks and this is week 5 coming off of a deload week 4. From the volume and intensity of my deadlift session Sunday everything felt like a million pounds on my back. Luckily I didn’t have any heavy triples or doubles or overload. Weeks 1, 5 and 9 are all volume based. It was a hard session to get through but I got it all done.
Squats
bar x10
bar x 10
135 x 5
225 x 5
325 x 5
415 x 2
475 x 4
495 x 4
515 x 4
540 x 4 - this block was an ascending 4x4 with 75-85% of my squat last meet. My first micro cycle I just get work in and feel weight to prep my body. I usually start working on depth in this mini cycle. I made sure to sink all of these.
405 5x3 1 minute rest between
pause squats 455 x 2, 475 x 2, 495 x 2
Hammstring curls single leg 3 x 12
standing abs 3 x 20
pretty basic today
I added some extra workouts this week which will continue these last 8 weeks of my training cycle. I really need to increase my back strength. So, instead of doing a movement or two a few days a week, I am going to do a super heavy rowing movement Sunday on my deadlift day and add a back workout in on Thursdays with more of a bodybuilder style routine. I usually sit around all day Saturday and study and do homework during the day. I think that sitting around is not preparing my body for the onslaught that is deadlift day. So, starting tomorrow I will be doing 20-30 minutes of light cardio in the morning followed by stretching and some blood flow with bands.
Thursday - Back Day
Overhand shoulder width grip pull ups BW 3x6
Seated Chest Supported row machine 2 plates x 10, 4 plates x 10, 6 plates x 10, 8 plates x 10, 10 plates 2 x 8
Reverse Pec Dec 3 x 15
That was it for the first time around…I just wanted to see how my body would respond to it and if I would be tired for benching today and I felt fine.
9-21-12 Bench training
Bench
bar x 12
bar x 10
95 x 5
140 x 5
190 x 5
230 x 5
280 x 3
320 x 3
380 x 1
430 x 2 both reps competition style grip and paused…pretty easy
380 x 10 sets of 4 - holy volume!!
Straight bar pushdowns 5 x 12
Shoulder harness move (without shoulder harness) for rehab/prehab 3 x 15
Incline DB curls 3 x 10
That was it today that volume on bench killed me lol
This week has been mentally excruciating and draining. I had 3 exams this week and got maybe an average of 3 and a half hours of sleep a night. I still made it work and got my work in though. So, now that I have time to update, this was my training from the past week:
Sunday 9-23-12 Deadlift training
Speed pulls
135 x 5
225 x 5
315 x 3
385 x 1
385 + 40lbs chain x 1
385 + 80lbs chain x 1
385 x 120lbs chain x 1
415 + 120lbs chain x 1
445 +120lbs chain x 1
475 + 120lbs chain x 1
505 + 120lbs chain x 1
525 + 120lbs chain x 1
Heavy T-bar Rows (chest supported)
2 plates x 6
3 plates x 6
4 plates x 6
5 plates x 6
continuous drop set: 5 plates + 25lbs x 6, 5 plates x 4, 4 plates x 8
GHR’s 3 x 12
Reverse Hypers 2 x 20
Monday 9-24-12 Bench Accessory Training
Incline bench ( moved my grip in about 2 inches just to change it up a bit)
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1
335 x 1
365 x 3 - PR lol…was unintentional but I figured to hell with it. I think if I had my regular grip 5 would’ve went for sure
Tricep DB rollback extensions 5 x 10
Upright rows 3 x 12
Shoulder harness movement (without harness since I don’t have one) 3 x 20
Standing abs 5 x 20
Weds 9-26-12 Squat training
Squats
bar x15
145 x 10
235 x 8
325 x 5
415 x 2
505 x 1
550 x 1
600 x 2 - I really wanted 3 here but I was just exhausted. 3 might have went, it was 50/50 but the program didn’t require a specific number other then a minimum of 2, so next week I’m going to do my heavy double with 610-615.
add reverse monster mini band (nothing off the top, 80lbs off the bottom)
650 x 1
685 x 1
Speed squats to 15 1/2" box against doubled orange bands (180lbs of tension)
145 x 2
175 x 2
205 x 2
225 x 2
280 x 4x2
Hammstring Curls 5 x 12
Hip abductor machine 2 x 20
Seated Abs 5 x 15
Friday 9-28-12 Bench Training
Close grip bench press (thumbs on the smooth)
bar x 15
140 x 8
190 x 5
230 x 3
280 x 3
320 x 1
370 x 1
405 x 3
410 x 5 - big PR…I got mad after my 405 set lol since 405 for 3 was my best and I tied it. I waited about 5 minutes and did it again and smashed it
Switched to regular grip bench press feet flat bodybuilding style
320 x 15
370 x 7
Parallel grip pullups 5 sets of bodyweight until failure
Wide grip lat pulldowns 3 x 15
rear delts bent over db raises 3 x 15
Triceps pushdowns 3 x 20
This was supposed to be a “deload” week in a sense but fuck that…I just lowered the intensity on all my accessory and ate a ton lol
Still busy with school and in the middle of moving as well as helping my mom moved so log has kind of went by the wayside as of late but I am still getting my training in. So here are some updates…
September 30 Deadlift training
Deadlifts
135 x 8
135 x 5
225 x 5
315 x 3
405 x 2
495 x 1
545 x 1
605 x 1
650 x 3 - easy triple PR…could’ve definitely done 4 which would have been an awesome PR but saved it
Volume work on deadlift
545 5x3 with 90 seconds rest
Heavy Barbell Rows without straps
135 x 10
225 x 8
275 x 5
315 x 5
325 x 5 - I suck at these…
GHR’s 3 x 15
Reverse Hypers 2 x 15
Standing Abs 5 sets
Monday October 1
Overhead Press with axle bar (strict)
70 x 10
120 x 8
170 x 5
220 x 2
250 x 1
270 x 5 - PR
Hammer Srength chest press 2 x 20
Dips - Bodyweight 75 reps over 4 sets
Side Raises 3 x 12
Hammer curls 4 x 10
Seated Ab Machine 3 x 30
Weds - Squat Training
Squats
bar x 10
145 x 8
235 x 5
325 x 2
415 x 1
465 x 1
505 x 1
555 x 1
615 x 1
645 x 1 - 10lb PR just to track progress…definitely had a little more in me and this is after a pretty brutal micro cycle. After 4 more weeks of heavy training and a deload I should be able to give 700 a run at the meet
reverse monster mini band 700lb x 1 - 15lb PR
Volume work
415 x 3
435 x 3
455 x 3
475 x 3
495 x 3 - all with less then 60 seconds of rest between
hammstring curls 5 x 12
Hip Abductor Machine 2 x 20
Standing abs 4 x 25
650 x 3 deadlift PR
645 raw squat (belt only) and 700lb Reverse monster mini band
