Not laughing, as they look solid in regards to form. The 315 loks like you’ll nail it soon, just getting past the sticking point. Kick ass in here man, kick, ass.
[quote]inkaddict wrote:
Not laughing, as they look solid in regards to form. The 315 loks like you’ll nail it soon, just getting past the sticking point. Kick ass in here man, kick, ass.[/quote]
Thanks man.
Today’s work:
dynamic bench
185+2xheavy bands X3 X7
I tried a new setup for these, so that the bands were pulling straight down. Weight them down with plates, and it looks like at the top, these bands are adding less than 45lbs each since the plate holding them down didn’t come up.
Press
95x8w
135x3
155x3
185x3
185x1
205x1
Lesson for the day: don’t do dynamic bench before press if you want to set some PRs.
seated db press
60x8
80x5
100x1
rope press down / bb front raise (done with less than 20 sec between, all the way through)
35x15 / 30x8
95x4f / 30x8
95x4f / 50x8
95x3f / 50x7
1.20.11
Deadlift
135x10
135x10
225x5
275x3
305x3
345x10 new rep PR, +10 lbs
405x1m
425x1h
db curls
30x10
40x4
40x4
40x3
40x2
dynamic effort box squat -parallel
155x2x8
I can’t wait for my bands to come in from EFS. Should be early next week, then I’ll get to join the club of band benchers we got around here.
Nice DL PR man, I gotta get back to it. Diet’s been a little crappy this week (like I “earned” eating crap for doing basically a 3hr steady state cardio session) and it is taking away the drive to lift. Gotta knock this shit off!
[quote]inkaddict wrote:
I can’t wait for my bands to come in from EFS. Should be early next week, then I’ll get to join the club of band benchers we got around here.
Nice DL PR man, I gotta get back to it. Diet’s been a little crappy this week (like I “earned” eating crap for doing basically a 3hr steady state cardio session) and it is taking away the drive to lift. Gotta knock this shit off![/quote]
I need to put in an order for some real bands. The ones I have listed aren’t the real deal and don’t add too much resistance. They just keep me from popping myself off the bench when I try the DE stuff. That sale DF pointed out over in your log is looking pretty damn tempting. I just can’t figure out which one to order.
1.22.11
Bench
barxalot
135x8
135x8
225x5e
255x3e
285x4h
305x1m
315x1h
295x1
295x1
wg pullups
6f
5f
3q
2q
dips
+25x10
+25x4
+25x4
skullcrushers
105x8x3
bb rows
135x10
135x10
185x4f
185x4f
185x2
chins
5f
4f
2f
Adding about 20lbs since I started this log has not been kind to my pullup progress at all, nor has slacking off on them. I need to get my ass in gear and do more.
1.26.11
Tonights work
OHP
95x5
95x5
145x5
165x3
190x4f
de bench
185, 2xh bands x3 x8sets
seated BTN smith OHP (plates only, I have no idea if the smith machine has any resistance bare)
90x10
180x1
180x2
140x5
140x5
machine shrugs (each side)
90x10e
135x10e
180x6
180x5
180x6
db alt front raise
20x10e
30x6h
30x5h
30x5h
30x6h
bb shrugs
135x10
225x5
225x9
225x6
So these things are annoying. I have to lean forward a bit or else the bar catches my junk on the way up.
wg pullups
6f
4f
4f
Band benching is KEWL!
ANd yeah, BB shrugs have to be done with a slight ‘tilt’, to avoid the ball bashing
[quote]inkaddict wrote:
Band benching is KEWL!
ANd yeah, BB shrugs have to be done with a slight ‘tilt’, to avoid the ball bashing[/quote]
Ain’t it?
Just ordered some real bands from EFS (along with a foam roller for home use) Went with the monster minis. Looks like they’ll add just under 120lbs or so at the top. I’ll have to use dumbells to anchor them, and the biggest my gym has is 120.
Free shipping and 25% off was just too good to pass up.
Hell yeah, I took advantage of the buy 1 strong band, get 1 free, but now I need some mini’s because these strong ones are STRONG!
[quote]inkaddict wrote:
Hell yeah, I took advantage of the buy 1 strong band, get 1 free, but now I need some mini’s because these strong ones are STRONG![/quote]
I wanted to jump on that deal too, but I didn’t have anywhere to mount the darn things at my gym.
Today’s work
I managed to erase my planner spreadsheet off my blackberry at some point today, so I said to myself “fuck it, I’m setting a PR today”
Deadlift
135x10
225x5
315x3
405x1
455x1H Finally nailed that mother fucker. New PR +20lbs
Sumo DL
315x3x3
DE box Squat w/ x-heavy bands, set up with no resistance at bottom, kicking in maybe 1" up
155x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
1.29.11
Bench
barxalot
135x10
205x5
225x5
265x5
DB rows
70x10e
80x10e
100x10h
120x5f
120x4f
120x3f
Incline bench
225x2
245x1m
265x1m
285x1h
300x0f
275x1m
wg pullups
7f
4f
3f
stability ball db bench (these things feel weird, but I like 'em)
50x10e
70x10e
80x7h
chins
6f
2f
2f
rope pressdown
40x10
70x10
100x5
wg cable row
120x10
160x6
160x5
2.1.11
Since I knew I wouldn’t be working today due to this crazy ice storm, I, um, “overindulged” a bit on the vino last night and was feeling it today.
squat
205x5e
245x5m
275x5f
chins
9f
7f
5f
boz squats
275x1
295x1
315x0f
295x1
DE deadlift from 6" deficit
135x5w
225x3 x 5 sets
farmers’ walk w/ 120lbs DBs. I can barely type this as a result. Did a few laps around the gym.
good mornings
70x10m
90x5m
135x5
135x3
135x3
These sucked less than they have in the past. maybe I’m getting the hang of the movement.
bb curls
50x10
70x8
100x3f
Damn, everyone’s starting in with the heavy farmer’s walks now…guess I’ll have to try 'em out later.
[quote]inkaddict wrote:
Damn, everyone’s starting in with the heavy farmer’s walks now…guess I’ll have to try 'em out later.
[/quote]
There was an article on them on the home page. Sparked my curiosity. They are pretty awesome.
[quote]Racer377 wrote:
[quote]inkaddict wrote:
Damn, everyone’s starting in with the heavy farmer’s walks now…guess I’ll have to try 'em out later.
[/quote]
There was an article on them on the home page. Sparked my curiosity. They are pretty awesome. [/quote]
Ditto. That’s why I’m reading several logs where people are starting them, because of the article on the home page. I might have to clear a path at the gym tonight and try it out with some heavy db’s
2.3.11
OHP
135x5
155x5
175x6f
205x0
185x1h
Wasn’t feeling it too much today. Too much 90%+ pressing week in week out. I need to change it up a bit.
DE Bench with real EFS Bands!!!
135, MM bandsx3 x8 sets.
according to the chart, these should be adding about 65 at the bottom and 95 at the top. These are WAY better than the ghetto-fabulous rig I had set up.
lat raises
20x10m
30x8h
35x5
35x5
35x5
clean n press
95x10w
125x6
125x6
125x3q
Left work late since I had to catch up after playing hooky for 2 days to to the icepocalyspe, and had very little time to lift tonight.
2.5.11
Had a fun walk to the gym. We’re getting heavy snow, so I waded through about 4-6" sitting on top of sheer ice from the ice storm. In Chucks. Character building. lol
deadlift
135x10w x 2 sets
255x5e
295x5e
335x10h
deadlift from 6" deficit
335x1m
365x1m
385x1m
405x1h
425x0f
405x1h
DE box squats
155x2 x9 sets
seated offset db curls
25x10
35x5
40x3fr
40x3fr
40x2fr
Deficit deads eh? Nice. How’d you like those?
[quote]inkaddict wrote:
Deficit deads eh? Nice. How’d you like those?[/quote]
They’re different.
I’ve been reading the Westside Methods book and felt like integrating some conjugate ME method stuff into my system as an experiment.
Went with deficit deads to start because when I fail on an attempt, it’s usually in the first few inches. I figure if I can develop more power right off the floor via deficit DL, then that should help me progress a bit more.