Ok, new plan. I found a Dave Tate article from a while back called the 6 Week BP Cure. I am going to try that for 6 weeks and see what happens. Starting tonight.
Floor Press
Ramp to 5RM of 215
8 reps with 175
Lying Tricep ext 2x8
Pendlay rows 4x8
Rear delt lateral raise 3x12
Squat from pins
Ramp to 5RM of 345
3x5 w 315
BB calf raises w 135 3x15
DB curls seated 3x8
I am pleased with how my squat has started to come around with so little attention to it lately.
Seated top 1/2 OHP from pins
Ramp to 5RM of 195
3x5 w 175
Arnold press 3x8
Focusing on BP so not going nuts on other stuff right now.
Bench
8x3 with 165
2 sets wide grip, 3 sets normal grip & 3 sets close grip
BP from pins 6 inches off of chest
2x5 w 225
3x8 dips
3x8 hammer curls
10-24-14
Backapoluza Friday
Power Snatch
Start w bar and ramp to 155 thenā¦
SGHP ramp to single w 295 thenā¦
Put it on the floor and ramp to a single w 375 sumo dead
Entire thing took maybe 20-25 minutes. Only rested long enough to add weight. My traps were on fire.
Floor Press
Ramp to 3RM of 235
One set of 5 with 190
Pendlay Rows 4x8
Tri Ext 3x8
Rear Delt Raised 3x12
Squat from pins
Ramp to 5 RM of 355
3x5 with 320
Seated calf raises 3x25 with 135
Just used the bar with some swim noodles as a pad.
Some abs, but not too much.
Seated OHP from pins - top half
Ramp to 5RM of 195
3x5 with 175
DB front raises 3x8
10-30-14
Dynamic Effort BP
Bench 8x3 with 175 reps as fast as possible on the way up
Pin Press sub for board press 2x3 with 225
Program called for 20 min of any upper body work I wanted with sets of at least 8 reps.
4x8 Dips
4x8 Inclime flys
one set of max reps standing Tri ext with a 45 plate.
Backapalooza
Power Snatch - Ramp singles up to 155 thenā¦
Power Clean and Press - 135 3x5 thenā¦
Sumo Deads up to 335 and I was toast.
Tried to do Pendlay Rows but only got in one set of 8 with 135
It wasnāt pretty but a W is a W. War Damn Eagle.
Changing things up a little. Going to go
Squat
BP per Tate program
SGHP and Front Squat
BP per Tate progam
Deadlift and OHP variation
Front Squat and OHP will be higher reps
Today:
Squat from pins
Ramp to 5RM of 365
3x5 with 325
Standing calf raises 3x20 with 135
Some abs
Floor Press
Ramp to 1RM of 275
One set of 3 with 250
Tricep ext 4x8
Rows 4x8
Rear lateral raises 3x12
I donāt recall ever working up to a 1RM on floor press, but if I have I know it wasnāt 275. Therefore, I proclaim a PR.
SGHP
Ramp to 5RM of 235
3x5 with 210
Front Squat
3x5 with 225
Bench per Dave Tate program
8x3 with 185, grip swapped between wide, regular and close.
Close Grip Bench - Ramp to 5RM of 225
Standing OHP 3x5 w 135
Sumo Deads
Ramp to 3RM of 350
3x3 with 315
No straps. Not bad for me with no straps. At the risk of much ridicule, I freely admit that I hate the dead lift and that I hate it even worser without my straps.
11-10-14
Squat from pins
Ramp to 5RM of 375
3x5 with 325
Standing calf raises
3x20
Pin press sub for board press
Ramp to 5 RM of 225
One set of 8 with 200
Inclime CGBP 2x3 with 225
DB rox 4x8
Face pull 3x12
11-13-14
Bench per Dave Tate program
8 sets of 3 with 195
3 sets wide
3 sets normal
3 sets close grip
Then ramp to 3RM on close grip = 245
Free time = 3 super sets of DB curls and OH tri ext. 10 reps per.
Missed my SGHP/Front Squat day on 11-12-14. I will make that up today. Going to do SGHP Ramp to a 1RM and keep going into a mid-pull, then a low pull and finally down to sumo deads. If I still can, I will front squat after that and do some OHP to finish out the week.
SGHP
Ramp to 1 RM of 325
Switch to mid/low pulls up to 355
Sumo deads
Drop down to 225 and ramp to 1 RM of 365
I was going to do fromt squats and OHP tonight also, but there is no damn way. Maybe tomorrow.