Benching looked way tighter dude, good job.
Thanks trav, it will be something that i need to continue to focus on and work on.
ME Lower
Reverse band squats:1355,2255,2255,3151,4051,4951,565*1(pr) Bad angle in video, is pretty close but still a little high.
About 50seconds in
Superset of hyperextensions:bw15,bw+4510,bw+908,bw+4510
And planks:bw*4 sets for 30 seconds each
Done, so i need more upper back strength. The 565 felt like a fuckton up there and my chest caved and i rounded my upper back a bit. Here it comes, i still need to work on depth. That is still a problem area. So this saturday will be form day for squats, i will make certain to hit parallel with every single rep. Even if it takes me longer i will make a box to go down to what is at parallel or slightly below. I need to fix this issue. I have no excuses, if feels a hell of a long way down, now i need to get a different proprioception for what parallel really is and get it done.
Damn that’s a ton of weight man, nice work. As far as depth goes, and rather than making a box/stacking plates to be perfect, just put the safety bars up another hole or two, and using just the bar at first, squat down until you bottom on the pegs below parallel. Just a thought, and once you dial in the depth thing you’re going to crush everything.
LWI!
PS: It does feel like a long way down before I reach “depth”, that’s probably why I just drop into it rather than ease myself down. The faster I get down there, the faster I can start coming back up!
Ink, i like the idea, but doing anything from the rack feels unatural so to speak and i haven’t gotten much carryover to the actual lifts. Could just be that i may not have done it correctly. This is also why i have avoided box squats, because it just doesn’t feel good. But it could be something that i’m just not very comfortable with and probably due to some weaknesses that i need to work on and haven’t focused on them or really knew what they were. Just some thoughts on the subject.
ME Bench:
Reverse band bench:13510,2255,3151,3651,4051,4251(pr) I need to figure out a better setup, it still takes too much off at the top. I might try putting the support bars above about a foot or so above where i will be with lockout and attach minis to that and the bar and see how it goes.
Floor press:13510,18510,22510,2755,2953.5(spotter jumped in and grabbed it),22510(with pause at bottom of each rep.)
Hs pulldowns:1pps10,3pps10,4pps8,5pps3
Superset of db shrugs:8510,11010,150*10
And rear db laterals:3010,3510,40*10
Done, decent session, my right shoulder was really tight and on the shrugs it pinched a little so i had to really go with a really controlled and lesser range of motion.
Nice benching. I’m still yet to do the reverse band bench, mostly because I haven’t been to the gym ona bench day when all the required equipment was free. Those pauses at the bottom of the floor press are brutal.
LWI
Thanks ink, it was definitely different pausing at the bottom for sure.
Short restorative session:
I just mainly did some biceps work, some calf work, light laterals with bands and some cardio. I was going to do 15 minutes…
About the cardio, i thought it would be a good idea to do some steady state at incline on the treadmill. It was going good except i hate cardio and some guy decided he wanted to get on the treadmill right next to me on my right. That was fine, but it was not okay when he started glancing over at me every few seconds. It started to creep me out and i hated the cardio to begin with so i said the hell with it and cut it short 5 minutes early.
Stretched out and left.
The gym can be weird sometimes.
I had a guy call out to me across the gym after I finished my main DL set that my collar was slipping, it was like 2 inches off of its original position. Thanks random dude, surely saved my life with that one haha.
Haha Trav, he wanted to be your hero.
DE lower:
Box squats(no bands just light weight with focus on depth and form):1352,1352,1352,1352,1352,1352,1352,2252(vid) These all felt really slow off the box, logically i’m weak as piss at these.
Speed deads with red minis:1552,1552,1552,1552,1552,1552 Felt okay, went with a lighter weight than last week because they felt so slow then. I will bump it up a little next week.
Deficit deads:1553,2053,255*3 These were actually kinda fun.
Wide stance good mornings:1555,2055,2555,2753(heaviest i’ve gone to date and they feel heavy as well.
Romanion deads:15510,20510,(felt a bit of a twinge in my left lumbar region and stayed the same for last set)205*10
Done, stretched out and done.
DE Bench: No video today, forgot to tape something.
Bench with red minis:13538sets I felt pretty good and explosive today, just need to clean the floor because of the dirt the other retards track in there.
Seated db press:6510,8010,100*5(fuck yeah, i finally got these bastards up again, hopefully this time for good)
Once again some dumbass thought that the seated bench was a good place to sit down, i sternly educated him otherwise. Of course i got the stupid look again. Maybe i really should seriously look into some of the other gyms in the area like i’ve been thinking. When and if i get my own space and the money necessary i will have my own gym devoid of idiots.
Rear db laterals:3010,4510,60*10
Cable pressdowns:11520,16010,20510,11515(nice and controlled for feel)
Parallel grip pullups:bw5,bw5,bw*4
Some cable stuff for rotator cuff and side delts
Done, my r shoulder felt like hell last week, i prodded, stretched, exercised and massaged the hell out of it yesterday at the gym while working and it feels alot better today, a good reminder to really focus on recovery and a balanced training approach with accessory work. I need to get some good bands for rear delt work and recovery type stuff at this gym, my bands are too short or too stiff for that stuff.
Can never have too much rear delt! A home gym would be cool I think, although I don’t really mind the locals since they’re usually not too bad at my gym these days
Yeah Trav, you really can’t get enough rear delts. Also the thing is, with bodybuiding i could almost always find a suitable alternative, for powerlifting, thats not necessarily the case. I need to use a squat rack for alot if not most of my lower body stuff, so it seems that lately these people are getting to me more than usual.
ME Lower: Speaking of ding dings, there was a spotting today at the gym. He was balancing a barbell which weighed 95lbs in the clean position and was balancing on this board slippy slidey thing. The movement was like those old slide boards that we had as a kid that were made out of the white slippery board material. But not really, it was so stupid that i about had a brain fart just from being in the vicinity of this person. Was not happy!
Deads against pro short minis:1353,2253,3152, went back down and added the minis135+minis1,225+minis1,315+minis1,365+minis*1 Whoo that felt heavy at the top, had to work a bit to get it locked out.
Done, setup was a bit of a pain in the ass. I liked it though, i now have a decent setup where i can use the short stong bands.
ME Bench
Bench to foam(3 or 4 board equivalent):13510,13510,1355(these were to chest) added foam roll 1355,2253,2752,3151,3651(not a good video as in not a very good direct view)
225*16(to chest)
Tbar meadows rows:70+10,11510,14010 drop11510 drop7015 drop45*20 That was fun.
Leaning cable side laterals:20153sets with minimal rest, back and forth until done
Db rear laterals run the rack giant set:2510 then3510 then4510 then558 then back down4510 then3510 then25*10 My delts were pumped up and had a deep dull ache.
Overhead rope extensions:8515,11515,14510,1606
Done, i was very satisfied with my overall intensity today. Linkin park was the go to band of the day.
DE lower: Still continuing to work on depth.
Box squats no bands:1353,1353,1353,2253,2253,2253 Little better off box, still weak as piss.
Speed deads with average bands:1552,1552,2052,2052,2052,2052
Good mornings, regular shoulder width stance:15510,20510,255*10
Front squat holds super set with:15530sec,24510secs,33510sec,42510secs(barely, darkness closed in really quick almost passed out)
Bastardized reverse hypers:bw104sets, i used a ball that was a bit too small and i need to remember to stay really tight so i don’t get pulled out of proper form.
Done, dang i forgot how hard it is to breathe with alot of weight in the front squat position, gonna have to be somewhat careful here.
DE Bench: My shoulders have not felt terribly good so this week will be a bit lighter overall for upper body.
Speed bench with choked red minis:bar5,1358sets if 3. I had to choke the minis on the squat rack supports because all the benches were taken, felt okay but the supports don’t stay put very well and it slid around a bit.
Db shoulder press:6010,7010,80*10
Apex presses:13510,13510,2253(felt like i was trying to press the world so i backed down and repped out)13520
Lat pulldowns:10015,15015,200*12
Db rear laterals:30*3sets of 10, never set the weights down.
HS preacher curls:4515,4515,70*15
rotator cuff stuff
Done, ME lower tomorrow, i am going to try to get a pr in reverse band deads, then if all goes well i will attempt another pr with deads from the floor the next week, then focus on squats for a bit.
225# apex press is killer, man. Nice work.
Good luck setting PR’s, don’t go too crazy, I’ll never be able to catch you. haha
Catch me if you can Ink. 
ME Lower:
Reverse band deads:1355,2255,2255,3152,4051,4951,5851,6051(pr)
Some bw planks
Done, i forgot until the last minute that i had to be to work a bit earlier than normal, so i didn’t get enough in. Probably going to switch it up and do me lower on monday because my monday night class it basically 3hours of PE. Not good for ME day.
Hey can you get a vid of the apex presses next time? I can’t seem to find a video on youtube.
Always working hard!
Trav, i will try to remember to get a video for you sometime within the next week.
Thanks mim, i’m definitely trying.
