[quote]dropshot001 wrote:
maybe i’ll use percentages next time then.[/quote]
Sheiko training has made me pretty good with percentages.
[quote]mrodock wrote:
dropshot001 wrote:
maybe i’ll use percentages next time then.
Sheiko training has made me pretty good with percentages. [/quote]
oh yeah, i forgot.
[quote]dropshot001 wrote:
mrodock wrote:
dropshot001 wrote:
maybe i’ll use percentages next time then.
Sheiko training has made me pretty good with percentages.
oh yeah, i forgot.[/quote]
less forgetting if you are going to be dependable DC-guy around here
Week 9, Day 2
Deadlift
1x5x260 (50%)
2x5x310 (60%)
3x4x365 (70%)
4x3x390 (75%)
Incline Press (pointer on rings, soft touch)
1x3x145@7.5
4x3x155@8
1x3x165@8.5
1x3x170@8.5
Shrugs (trap bar)
3x8x185
Bench Shrugs (Kelso)
3x8x95
2x8x135
DB Incline Press
1x10x20
1x5x35
1x12/5/4x50 (21 reps rest pause)
DC Chest Stretch
40 pounds
Deadlift to the knees (pause ~ 2 sec. at knees, lockout last rep of set)
1x4x260 (50%)
2x4x310 (60%)
4x4x365 (70%) [couldn’t lock out rep on last set]
V-Bar Cable Low Row
2x20x90
DC Lat Stretch
BB Reverse Lunges
5x5x45
I am being much more conservative in my benching exercises and I believe it is paying off. I really feel as though I am getting stronger.
I am not fucking around with my mid-upper back anymore. It is getting hit multiple times a week and hard. I am turning this weakness into a strength, period. If I have to back off a bit, fine, but until then I am erroring on the side of doing too much.
Deadlift form feels a little better each time I pull. Looking forward to maxing out in 7 weeks.
I think on week 6 of my RTS bench program I am going to try for a 3RM on paused bench at 225, and an incline 3RM of 185 or higher.
Looking forward to getting in the squat suit on Sunday.
Nice job. That was a lot of work. How many hours did this take?
[quote]novaeer wrote:
Nice job. That was a lot of work. How many hours did this take? [/quote]
Thanks. About 3 hours with some talking in the middle.
Just when I started to think I was getting somewhere with my strength this guy shows up: - YouTube
[quote]mrodock wrote:
Week 9, Day 2
Deadlift
1x5x260 (50%)
2x5x310 (60%)
3x4x365 (70%)
4x3x390 (75%)
Incline Press (pointer on rings, soft touch)
1x3x145@7.5
4x3x155@8
1x3x165@8.5
1x3x170@8.5
Shrugs (trap bar)
3x8x185
Bench Shrugs (Kelso)
3x8x95
2x8x135
DB Incline Press
1x10x20
1x5x35
1x12/5/4x50 (21 reps rest pause)
DC Chest Stretch
40 pounds
Deadlift to the knees (pause ~ 2 sec. at knees, lockout last rep of set)
1x4x260 (50%)
2x4x310 (60%)
4x4x365 (70%) [couldn’t lock out rep on last set]
V-Bar Cable Low Row
2x20x90
DC Lat Stretch
BB Reverse Lunges
5x5x45
I am being much more conservative in my benching exercises and I believe it is paying off. I really feel as though I am getting stronger.
I am not fucking around with my mid-upper back anymore. It is getting hit multiple times a week and hard. I am turning this weakness into a strength, period. If I have to back off a bit, fine, but until then I am erroring on the side of doing too much.
Deadlift form feels a little better each time I pull. Looking forward to maxing out in 7 weeks.
I think on week 6 of my RTS bench program I am going to try for a 3RM on paused bench at 225, and an incline 3RM of 185 or higher.
Looking forward to getting in the squat suit on Sunday.
[/quote]
shitt mannn, i think all my lifts went up like 15 pounds just for reading this post.
awesome work dude.
[quote]mrodock wrote:
Just when I started to think I was getting somewhere with my strength this guy shows up: - YouTube
Ah, yet another YouTube classic. Dumb shit like that never gets old; his swagger and the applause just made it even more awesome. Thanks for the laugh.
[quote]tuchavito wrote:
shitt mannn, i think all my lifts went up like 15 pounds just for reading this post.
awesome work dude.
[/quote]
here’s to hoping! thanks fella!
[quote]novaeer wrote:
mrodock wrote:
Just when I started to think I was getting somewhere with my strength this guy shows up: - YouTube
Ah, yet another YouTube classic. Dumb shit like that never gets old; his swagger and the applause just made it even more awesome. Thanks for the laugh.[/quote]
Glad you enjoyed it, that is one of my favorites.
Week 9, Day 3
Squat
1x5x215 (50%)
2x4x260 (60%)
1x3x300 (70%)
add squat suit (straps down) and knee wraps
1x3x380
1x3x405
1x3x425
1x3x445
1x3x465 (dropshot might post a video of this one)
1x3x475
Bench with chains (grip 1 inch inside rings, 88lbs of chains, half on floor at bottom, all off floor at top)
1x3x115@7.5
2x3x125@8.5, 8
2x3x135@8.5, 8
1x3x145@10
2 Board Press (paused, grip 1 inch inside rings)
1x3x175@7
1x3x190@8
1x3x195@8
3x3x205@8.5, 8.5, 8
1x3x215@9
Pull-ups (4 fist width grip)
1x6
2x5
2x4
1x3
(27 total reps, 6 sets)
Bench Pin Presses (grip 2 inches inside rings, pause on pins, pins half way between chest & lockout #10)
1x6x175
1x4x155 (these two sets were rest paused)
I’ll start with squats first, holy shit this was unexpected. I had planned on doing 5x3x405. But when the most accomplished powerlifter at the gym offered to wrap my knees I decided I would be more aggressive today. So when the weights kept feeling easy, I kept adding weight. By the time the set at 475 rolled around I was pretty freaking tired, and the inside of my knees were sore as hell. But the set at 465 felt relatively easy so I had to throw a little more on the bar and give it another run. For the record my previous best triple with the straps UP was 440, so to add 35 pounds to it with the straps DOWN was a big damn deal to me. I’ll probably take next week off from suited squatting and then return to it on week 11.
I was pretty happy with the bench with chains and the 2 board presses. My last set bench with the chains was harder than it was supposed to be. But I got the reps so I’m not too disappointed with miscalculating the weight I should have used on that set. The 2 board presses went extremely well, and perhaps that is why the Pin Presses were just a clusterfuck. I thought I had so little weight on the bar I would get at least 15 reps. Well that certainly wasn’t the case, haha. I think I was just spent by that point. Not too concerned about it.
So overall one hell of a session. I really think I’ve got a good shot at squatting 600 at the meet in January now. I thought it was a pretty damn optimistic goal until today. I think my helper today will be willing to be my handler in January. And with her wicked knee wrapping skills I foresee some big PR’s in squat.
rebecca wasn’t a powerlifter, she was a strongwoman, that’s what she told me. how long did your total workout last? you did a rest pause with 4 reps?
[quote]dropshot001 wrote:
_______ wasn’t a powerlifter, she was a strongwoman, that’s what she told me. how long did your total workout last? you did a rest pause with 4 reps? [/quote]
rest pause of 6 reps, then 4 reps, 10 total. Not exactly what I had in mind.
The innocent shall remain nameless. She has competed in strongwoman more recently than powerlifting.
Nice work, yet another marathon session. I know it’s still early, but you feeling better with your bench?
[quote]novaeer wrote:
Nice work, yet another marathon session. I know it’s still early, but you feeling better with your bench?[/quote]
Thanks. I am feeling good about bench and the potential of this training style for bench.
Week 10, Day 1
Bench (paused, grip 1 inch inside rings)
3x4x175@8
1x4x185@8.5
Squat (beltless)
1x5x215 (50%)
1x4x260 (60%)
2x3x300 (70%)
5x3x325 (75%)
Pendlay Rows
1x8x120
1x8x135
1x8x145
2x8x150
Lat Pulldowns
2x20x90
1x20x100
Bench Shrugs
1x8x95
1x8x135
2x8x145
DC Lat Stretch
Squat (beltless)
1x3x235 (55%)
1x3x280 (65%)
4x2x325 (75%)
Sumo Good Mornings (beltless)
5x5x225
Where to start . . . I hit 192.6 on Sunday morning of last week, and have been hanging around there for the past few days. Going to start making a run at 195 pounds.
I decided for the rest of this 4 week volume block (this is the beginning of week 2) I will do my easier squat workout on Wednesday (which is usually on Sunday) and my more difficult session on Sunday. This will fit better with the suited lifting. Although, I am probably not going to get into the suit again for 2.5 weeks. The main reason is that I screwed up my left wrist again on Sunday. I want to give it some time to rest. The bar has a tendency to slide down my back on the left side and my wrist absorbs a lot of weight. So in 2.5 weeks I will put the straps up and work up to a heavy double.
On bench this week I am not using anywhere near top weights because next week I’ll be doing some heavy singles. Letting a little fatigue dissipate.
Going to hit the good mornings aggressively for the next couple of weeks, trying to improve my core strength a bit more before I try to hit a huge PR on squat in 6.5 weeks. I plan on getting up to 5x5x245 before the end of week 12. I’m also going to try to go without the belt these next several weeks on raw squats. Should prepare me well for judgement day.
I am going to lower the volume a bit for this 4 week block, starting today. Nothing too drastic, just trying to compensate a bit for the increased intensity with the suited squatting.
Week 10, Day 2
Incline Press (max legal grip, soft touch)
4x4x145@8, 8, 8.5, 7.5
Barbell Shrugs
1x8x135
1x8x185
1x7x205
1x8x205
Deadlift
1x4x260 (50%)
1x4x310 (60%)
2x3x365 (70%)
4x3x390 (75%)
DB Incline Press
1x8x35
1x11,3,3x55 (17 reps)
DC Chest Stretch
45 pounds
Cable Crossover Shrug (~2 sec. hold)
3x8x70
Hip Traction
purple band (left hip)
Deadlift to knees (pause ~2 sec. at knees, used suit with straps down to protect hip)
1x4x260 (50%)
2x4x310 (60%)
4x4x365 (70%)
Reverse Lunges
5x5x45
My left hip was a real pain today. That is why I tried using the suit on the deadlifts to the knees. Not sure how much it helped because the suit was tear into my hip flexor as I set the bar down after each rep.
My low back was trashed before I even started the session. The combination of equipped squatting for volume and relatively heavy on Sunday and then doing good mornings heavy on Wednesday was more than I could recover from.
Not sure how much the hip traction is helping but I am going to keep after it.
Those cable crossover shrugs are really damn cool. They nailed my lower traps like they have never been hip before. I really think this exercise has huge potential for stabilizing my back for bench press. I highly recommend Kelso’s Shrug Book.
[quote]mrodock wrote:
novaeer wrote:
mrodock wrote:
Just when I started to think I was getting somewhere with my strength this guy shows up: - YouTube
Ah, yet another YouTube classic. Dumb shit like that never gets old; his swagger and the applause just made it even more awesome. Thanks for the laugh.
Glad you enjoyed it, that is one of my favorites.[/quote]
That vid was freakin hilarious! Especially the clapping.
[quote]whup wrote:
mrodock wrote:
novaeer wrote:
mrodock wrote:
Just when I started to think I was getting somewhere with my strength this guy shows up: - YouTube
Ah, yet another YouTube classic. Dumb shit like that never gets old; his swagger and the applause just made it even more awesome. Thanks for the laugh.
Glad you enjoyed it, that is one of my favorites.
That vid was freakin hilarious! Especially the clapping.[/quote]
Just a bunch of hardcore badasses, we wouldn’t understand.