[quote]Heracles_rocks wrote:
Today was pathetic.
[/quote]
No, it wasn’t. I know what pathetic is.
Squats and deads training:
squats:14510,1455,2553,3453,added briefs3952,4352,485*3(pr, was the easiest set getting close to depth to date) walkout 530
485
Deads:2553,3452,Felt light and easy to this point,4551(felt like a ton, took too big of jumps),4851 hitched at top(was supposed to get 3) backed down 455*3(lost grip a bit on last rep) I am going to back down in weight a bit on deads next week, i am not going to use briefs or suit for deads more than likely and i will take smaller jumps closer to my max. I need to get that hitch out of my lift and really focus on staying tight, the briefs caused me to lose tightness just reaching the bar.
485 dead attempt
Reverse hypers:5012,5012,50*12
Done, good squat day, not a good deadlift day. Depth is still questionable, but it was alot easier getting down with the 485. I think i just need more weight to get there. I will be doing some light deads this week to work on staying tight and more or less focus on speed and tightness.
Bench training:
Bench:13510,1355,2252,2552,3002,3002 My here’s your sign moment was that i thought i had 290 and i was supposed to get a triple for each set, but as i watched the videos i noticed there were 10’s on there instead of 5’s. Facepalm.
300 second set
Incline db press:7010,10010,120*4
Hs incline press:1pps10,2pps10,2pps*10 Did not feel right so decided to keep lighter and more for feel and still didn’t feel good at all.
Cable crossover finish to get some blood in the pecs, 40*25
Done, r shoulder doesn’t feel good, i think i’ll bring my long minis in to and do shoulder retracts inbetween bench sets and see if that helps.
I have a calculator you can borrow if need be. Good benches.
Haha, very funny man.
Back training:
light deads for form:1552,1552,2052,2052,2552,2552 Vid below, i tried to work on form and pushing the hips through forcefully as that seems to be one of the things i have not done well lately on deads. I stifflegged a few of them so need to get lower at start.
Any form critique or suggestions would be appreciated.
Deads, lifts at beginning,2:05,3:35,5:35 and 7:25
Db rows:8010,13010,180*12 loose form
Pullups with 3 different grips:shoulder width bw5,close neutral grip bw5, reverse grip bw*5
Pulldowns:16010,19010,205*8
Done, felt pretty good overall but i’ve got a bruise or something on my left palm that it making it hard to grip the bars. Going to focus hard for shoulders tomorrow and do better than i’ve been doing lately for shoulders.
Shoulders and arm training:
Military press:bar10,9510,1155,1355,1553,1751,1951,2151(pr vid)
215 about 40 seconds in
Close grip bench:13510(r shoulder hurt so i put on the sling shot,13515, 225*10 r shoulder still felt crappy, felt good on the presses but not good here. Going to try a few things out and see if i can correct it. I think instead of the shoulder staying stable, it rotates a bit, kinda hard to explain. But will try more back work and rear delts and rhomboid work because that does seem to help.
Leaning cable laterals:2010,3010,408 drop 2010
Rear db laterals:3010,4010,5010,6010 drop 30*15
Super set of ez bar curls:7010,9010,110*8
and overhead db extensions:6010,8010,110*8
Following each superset i did high pulls for the rear delts:70too light,13010,13010,13010
Done, today was a better day overall than i’ve had in the last couple of weeks for shoulders.
Dude, 215 MP??? Dayum 2 plate MP very soon! Awesome work brotha
You’re training’s been looking alot tighter, hitting every lift and better form, nice work man
Thanks pb, military press has lagged behind due to injuries for a long time. It was nice to get a legit press over 200.
Thanks trav, ima tryin although i missed the squats today due to depth, but i will get it, just need to get a little more practice with all of my gear on.
Squats and deadlift training:
Squats:14510,1455,2553,3452 put suit bottoms on and belt 3952,added knee wraps4551, put straps up 5000 I almost lost it twice, didn’t get tight enough first attempt, reracked and walked out and didn’t sit back enough and got pushed forward and cut it there and reracked. 5002(vid, i was high on both, so next week i am going to go here and if i get it i will go up, will stay here if i don’t. walked out 550
500 about 40secs in, the sound is a siren, there is a fire station nearbye
http://www.youtube.com/watch?v=CvTf-kxQ-Os
Deads:2555,3053,3452,3951,4551,4751 Form was good no hitch good tightness smooth lifts, hips did rise a little too fast and i busted a blood vessel in my L palm last week and i exacerbated it this week, each heavish pull was uncomfortable. Because i was hitching so much we decided to go a bit lighter and see how i do.
475
http://www.youtube.com/watch?v=yo3gKzh7D_A
Done, overall not a bad first heavy session in the suit. Kinda dissapointed i didn’t get the reps like i wanted, but atleast i have some time to get accustomed to the suit and work out the kinks before the meet. Didn’t do any accessories due to my strained neck and palm, but will do some block pulls on wednsday with back.
Bench training: Did a fair amount of rotator cuff work and rhomboid stuff before and after bench and my r shoulder felt much better today, i also brought in my grip a finger width and that helped as well.
bench:13510,1355,2252,2452,2752,3052,305*2(vid) I was a bit uncomfortable today, my L palm did not like benching today.
305 about 30 secs in
light bench for reps:155103sets
Incline db press:7015,8015,90*15
more rotator cuff and band pull apart type stuff.
Done, well taking my grip in a little and the extra rotator stuff seemed to help my shoulder. I also went relatively lighter on the rest of the accessory stuff as well. I will probably be going a bit lighter with accessories from here on through the meet.
Easy benching man, damn. Someday I’ll hit over 300…
Ink you keep going over to africa and eating those awesome impala, zebra, wildebeast steaks wrapped in bacon. You will hit 300 soon enough.
Back training:
Block pulls against bands:1555,1555 added bands1553,2452, added straps,3351,3851,435*1(vid)
435
Db pullovers:7010,10010,120*7
Lat pulldowns:14510,17510,20510,20510
mini band rows:one handed one band10, both hands same time10, doubled banded one handed*10 kinda fun to do these, will do proper db rows and or barbell rows next week, just wanted to try these out for feel, probably ranged from 70-120 or so thoughout, not sure.
Done, so today was good. Got a 1371 score on my wingate test for peak anaerobic power in exercise physiology lab and found i passed a recent test with a better score than i thought i was going to get, but fuck life. That was all forgotten when i found out after my workout that a friend of mine is and has been dying of brain cancer. Words cannot describe how incredibly unhappy i am right now.
Sorry for your loss brother. I hope things go as well as they can going forward. Stay strong.
Fucking sucks about your friend man
such is life dude, I know you’ll do what you need to
Very sorry to hear about your friend man, that’s really shitty.
Congrats on smoking those tests though, that’s gotta feel good
Thanks dove, pbclax and ink. It’s a big shock and i’ve never really had anyone close to me get cancer or die. So i really don’t know how to deal with it. Also i found out via a mutual friend so i don’t know if it’s one of those things where he doesn’t want me to know or see him like this. Still trying to find out more info and get in contact with him or his family.
Shoulder and arms training: Despite the shock and etc i still need to carry on.
Standing db pushpress:3010,4010,505,705,955 L arm lockout was questionable but R arm lockout was strong. Regular standing db press 4515 to finish.
Db laterals:2010,2510,3010,3010
Db rear laterals:4010,5010,6010 drop3020
Pin presses(approx2-3 inches off chest):13510,1355,22510 added slingshot,3155,365*2
Superset of tricep pushdowns:11012,13012,16010,19010
And barbell curls:6510,8510,1058,1058
Hercules curls:50*20
Done, didn’t sleep good at all last night. Not very motivated to train today, but gotta stay strong.
Squat and deads training:
Squats:14510,1455,Put suit only on straps up 2553,3453, put belt on 3952, 4352, 4651, put wraps on 5002(pr), 520*1(pr) I looked at my vids from last week, i saw that the suit didn’t seem all the way on and i also had a slightly narrower stance from when i was hitting depth somewhat easier! So i widened my stance a bit which unlocked my hips a bit, i also worked on the suit a bit to get it up a little higher in the back and i put the bar a little higher than last week. Result is that i was more stable and i was able to reach depth much easier than last week.
500
520
Deads:2555,3053,3452,4351,4751,5051(pr without straps)
505
Reverse hypers:bw12,5012,50*12
Done, much better than last week and i think i was right at depth.
yeah I think you were at parallel, smooth dead too
That DL was awesome man, way to go
Trav, Ink thanks guys, now if i can just do that everytime with heavier weights i’ll be golden.
Bench training:
Bench: 13510,1355,2252,2552,2851,3151,315*1 Both of these sets were paused, failed on the second rep exactly like i did in the vid. Regarding the video, not sure if i had a bit of a boost on the bottom or not. Pretty sure he didn’t touch it, either way i’ll do this again next week and then if it goes good, i’ll try for 325 or so. First set was a bit of a grinder, so i really need to get set up good maintain good tightness because i think i lost it a bit on the first set which i didn’t video.
315
Flat db press:9010,7015,50*20 no rest except the time to grab the next pair of dbs.
Done, meh session. Heavyish back tomorrow and lots of studying and due to the tests i have on thursday i will do a deloadish type session on friday for shoulders and arms, just get a good pump going.