Been without posting for a few days since I’ve been in PA and NY but I had a great time with my gf and her family. Heather and I were able to make it out to NY and hit up Bev’s Powerhouse with thoughts1053, Stu, and Stu’s gf Cat! Ebomb5522, Chris Colucci, and parsely were also there! We met up and chit chat for a while, and then we split up to hit whatever everyone had to hit that day. I hadn’t had anything planned, so I just worked in with Jonathon (a.k.a. Mad Calves) and deadlifted. I felt like crud but had to go heavy since deadlift is all I have on him lol. Got back last night around 11 and have been without the best sleep for the past several days, but had a pretty good session today despite it.
10/12/11
A) Power Satch
135 X 2 X 3 (never snatched 135 for a double lol
B) Deadlift
315 X 5
355 X 4
395 X 3
425 X 2
455 X 1
C) Bench
225 X 5
240 X 4
255 X 3
275 X 2
290 X 1 paused
305 X 1 paused PR
AR: Blast strap work
D) Reverse-Band Bench
275 X 3
295 X 3
315 X 3
335 X 3
355 X 3
375 X 3 PR
365 X 5 X 2 cluster reps
365 X 2, 2, 2 (20 seconds between sets)
AR: Blast strap work
E) Flat DB
100s X 8
Felt crashed by this point so I left it at that.
NOTES: Didn’t feel good going in, and really would have rather stayed home and napped. But, I went in like usual and ended up having a pretty good session.
**This was Thursday’s session. I posted it but I guess it didn’t go through.
Deficit Pulls
A) Squat
225 X 6 X 3
B) Bench
225 X 6 X 3
C) Deadlift
315 X 5
365 X 4
405 X 3
435 X 2
465 X 1
D) Deficit Pulls (standing on plate)
365 X 5 X 2
385 X 5 X 2
425 X 5 (cluster reps)
E) RDLs
315 x 5 x 3
NOTES: Backing off the volume a bit lately, 'cause I’ve been feeling not 100%. I’m not going to deload, since my competition is 2 weeks away and I plan on deloading a week out, but I’m going to be taking it rather easy for this next week. Still going heavy, but not balls-out like normal.
[quote]bugeishaAD wrote:
Very work all around. Indigo 3G 4 life![/quote]
That bench and those reverse band bench’s are no joke. CT seems to almost be the bench-specialist. Can’t imagine even a bench-specific PL programme would see this sort of progress.
C) High Incline Pin Press
135 X 3, 165 X 3
185 X 3
205 X 3
225 X 3
235 X 3
245 X 3
255 X 3
255 X 3, 2, 1 (20 seconds between sets)
255 X 3, 1, 1 (20 seconds between sets)
D) Narrow-Grip Bench Press
185 X 3
205 X 3
225 X 3
235 X 3
245 X 3
255 X 3 X 2
255 X 3, 2, 1
265 X 3, 2, 1
E) Laterals
Some stuff
NOTES: I’m taking it easy on the assistance work up until my meet. I have this week and then next week I’ll cut out all foundation work and just keep the HFS work in (CT has given me some great guidelines to follow to peak for my meet). I’m excited to see how it goes! My girlfriend is flying here for that weekend so she’ll be getting some videos for me
[quote]ashylarryku wrote:
LOL wrong video but I’ll leave that here for lolz.
I stopped posting, but had to come in and say you look like a champ. You’ve done well and i wish you’d stop lifting so hard so i could catch you. Killer pull at the end and LOVE YOUR FUCKING DANCING! Keep it up!
@RobRayner: Thanks for stopping in! And I enjoy a nice boogie from time to time lol
@phlegms: Thanks! I’m definitely getting more and more excited for the meet.
Doing some homework so I’ll keep it short. This was yesterday’s session. Before I do . . . . I busted out the Prowler!! Tim Patterson was kind enough to give the guys that flew to CO a FREE custom made T-Nation Prowler 2! Thanks Tim, and everyone at Biotest!
Squats (with light HFS)
A) Deadlift
315 X 3 X 3
B) Bench
225 X 3 X 3
C) Squat
225 X 3 X 3
255 X 3
275 X 3
295 X 3
315 X 3
335 X 3
355 X 3 PR
325 X 5 X 2 (cluster reps)
My forearms were in some pain, so I didn’t want to push it and called it quits. I thought about doing some more movements, but I wanted to get home to push the Prowler
I did 10 trips, with maybe 60-90 seconds of rest between trips. It was enough to keep me panting pretty good. It was pretty chilly, and I started with a hoody on, but took it off after a few sets.
Oh LOL. Those lifts were SO FRIGGIN QUICK. Your bench was literally ridicilious. Deadlift went up like a warmup. The squat looked a slight strain but still a way off what your true PR must be.
Beyond impressed. Kind of makes me want to focus on strength and spent my remaining food money for the next 6 weeks on Indigo so CT can help me along the way. But seriously (as much as I would want the prior situation to happen) your work ethics been awesome though Adam. Honestly great stuff.
lol. Got back last night around 11 and have been without the best sleep for the past several days, but had a pretty good session today despite it.
lol