Paused bench press w/u to 315x1
Reverse band bench 315x3x3 (light bands)
Reverse band 1-board bench 345x1;375x1;395x1;415x1
Face pulls 3x15
I,T,Ys 3x10
Pushdowns 6x15
Curls 3x8
Summary: Good session. Single with 315 still felt like a warm-up, which is re-assuring. The 3x3 with reverse bands was basically a speed bench to focus on getting speed out of the bottom. I was supposed to be using a 2-board, but couldn’t find it and went with the 1-board instead. Last single with 415 felt pretty damn heavy and started to slow down a lot about 2/3 of the way up. I think my PR on full range is close to that. My raw bench might not be up to comparable levels from when that PR was achieved, but I think it’s improving.
Summary: All I had time for tonight, but I’d be lying if I said it was easy. Pretty good bang for the buck from this, which means I’ll probably be freaking sore for days, lol.
Summary: Pretty solid training day. Box squats didn’t have a bunch of speed, but they weren’t too shabby. Box pulls surprised me. I haven’t pulled very heavy from the floor or from pins/boxes for a while and after 455 felt heavy, I almost shut 'er down in frustration. Bumped it up to 485, which felt better. Then decided to jump past 5 bills to 505 and it was even easier than the 485. I decided to end that lift on a high note.
Summary: Another solid session. Bar speed was a little slow on the 3x3 sets, but I don’t think I was putting 100% effort into it. Got things together for the rep out set (had a little left after 10) and the wide grip sets – and that last set of WGs was rough, started seeing the silver flies. That’s what I get for trying to do each set on 1 breath, lol.
Squat (no belt) w/u to 365x2
Reverse band squat (choked light bands) w/u to 435x2
Band clamshells 3x10
Band leg curls 5x15
Ab pulldowns 3x12
Summary: Squats felt pretty decent today. Form felt better than it has in a while, so yay for me. My light bands are stretched out like crazy and they weren’t providing very much deload on the reverse band squats because 435 felt exactly like 435. Lift was a little slow on rep #2, but got it nice and clean.
Still coping with screwed up training schedule, but making the most of it.
HTS Week 11 Day 1
November 3rd
SSB Olympic Squats 225x3x5
Deadlifts 405x3x1
DLs against quad minis 315x1;335x1;355x1
DB rows 120x22,22;21,18
Ab pulldowns 3x15
Summary: Pulls felt good today. I used the jumpstretch platform for the band pulls and it took a few test reps with 225 to get used to the top end tension. My all-time PR is 375, but that was the absolutely hardest pull I’ve ever had in my life. This one was definitely less difficult than that - still a heck of a strain, though.
Paused bench press w/u to 305x3
Reverse band 2-board press 355x1;385x1;405x1;420x1
Band pull-aparts 4x15
Pulldowns 4x15
Pushdowns 3x15
Barbell curls 3x12
Summary: Decent bench session. Forearms were sore from the DB rows the other day and it was affecting me some. The top single on the reverse bands felt like a lot of weight, but I pressed it nice and solid off the 2 board. What this means for my full-range raw bench, we’ll see, though I will say the supra-max work has helped the heavier weights feel not-so-heavy.