Squats:14510,1455 put suit on 2553,3452,3952,4351,put belt and knee wraps on 5001,5351,565*1(pr vid)
565 about 40 secs in
Deads:2553,3052,3452,3951,4351,4851,525*1(vid)
525
Reverse hypers:bw12,5512,75*12
Done, good day overall. Deads felt heavy, so i didn’t try to go over what i did last week and my L palm still hurts like a bitch after heavy pulls with L palm down. I will go a bit lighter tomorrow for bench to rest my r shoulder and make it a little easier on my L palm and because i will be working up to my 2nd attempts next sunday.
Sunday:Basically squat and deadlift training, as i’ve peaked i’ve done less assessory work except the reverse hypers which if done correctly are uncomfortable as hell but definitely help a ton.
Tuesday:bench training
Wedsnday: heavy block pulls up until recently now that i am getting closer to my meet and just focusing on assessories and deads
Thurs: shoulders and arms, although the last few weeks i am adding in triceps on bench day and biceps on back day to spread the work out better.
Bench:13510, started pausing every rep 1355,1853,2253,2453,2453 okay i’ll admit it, i hate the stupid benches at the rec center. Either it’s too high upon liftoff and i have to round the shoulders to get it off or it’s too low and have to rotate the shoulders to get it off without spotter.
Incline db press:6510,7510,90*10 did these paused slightly at bottom of most of the reps.
Barbell floor press:13510,18510,225*8 finished the last 2-3 reps with pause at bottom.
Overhead rope extensions:10010,13010,175*8
Done, decent session. Bench didn’t feel too bad, but without a liftoff it sucks to bench at this gym. I will have to find a better gym to bench at or find a workout partner for bench days.
Hs pulldowns:2pps10,3pps10,4pps10,4pps+258,2pps*10 this last set was super strict with a pause at full contraction and at full stretch.
Lat pulldowns:15010,20010,200*8
Barbell curls:6510,8510,125*6
Hercules curls:4010,6010 and i was about to do a drop set, but i didn’t, only got a few reps with 50.
Done, i miss-timed my workout today, i waited too long trying to get youtube videos to work for my preworkout pump up. But the black box stayed there, taunting me like a bastard demon child. Stupid me, i didn’t think to do a google search for the issue until about 20 minutes ago. So far the only thing that works is to take the web address and put an s after http. Apparently the flashplayer update is too advanced for youtube. Works great elsewhere and i can view embedded videos, just not any on youtube without the fix.
Done, well my gym is no longer the rec center, it is now the pansy center. I’m not so sure all of the hot chicks are enough for me to put up with the bullshit anymore. They got rid of one of the platforms for a fucking cable station. Now there is only one and during the school year it will be too crowded most of the time for me to get a proper deadlift workout in. That was the main reason i liked training there besides all the chicks. Now i’m probably gonna have to find another gym to do my deads at during the school year.
Squat, bench and dead openers: Forgot camera today. Whoops!
Squat:14510,1455,2552,3452,3952,4352,505*2 open at 505
Bench:14510,1455,2352,2551,2751,3001 didn’t bench heavy this last week so did an extra set a little higher. 275 will be my opener.
Deads:2553,3452,3951,4752 open at 475
Done, everything went pretty well. My goal for the meet is 600 squat, 325 bench, and 525 dead. and to total at least 1400.I will take a total deload, with only some gpp this next week.
Looks good man, and if their’s any doubt during warmups, you can always lower your opener up until your flight starts (At least in the fed I lifted in, might want to double check it)
Chill this week, some stretching maybe wouldn’t hurt, and rock the shit out of that meet next weekend!
[quote]inkaddict wrote:
Looks good man, and if their’s any doubt during warmups, you can always lower your opener up until your flight starts (At least in the fed I lifted in, might want to double check it)
Chill this week, some stretching maybe wouldn’t hurt, and rock the shit out of that meet next weekend![/quote]
Thanks ink, i’ll probably start my netflix account this week since i will have so much time on my hands. Probably as good a time as any.
[quote]inkaddict wrote:
Looks good man, and if their’s any doubt during warmups, you can always lower your opener up until your flight starts (At least in the fed I lifted in, might want to double check it)
Chill this week, some stretching maybe wouldn’t hurt, and rock the shit out of that meet next weekend![/quote]
Thanks ink, i’ll probably start my netflix account this week since i will have so much time on my hands. Probably as good a time as any. [/quote]
Thanks Ink, Dove, Pb and DF. I did pretty good. I accomplished all but one goal. Went 7/9, missed my first squat and my last deadlift. Totaled 1405, squat 565,bench 325 and dead 515. I will put up a more in-depth write up tomorrow along with the videos. Saw a guy total 1920, another dead 770, so it was a pretty good meet experience as well. I also got to squat out of a monolift for the first time as well.
Ink, Patch, it’s kinda ironic that i keep dragging my feet on signing up for netflix and they raise their prices. lol. Not so sure anymore especially with the not so good streaming quantity. I might just so i can see about getting caught up with psych and parks and recreation though.