Squat
Warmup and then
315 three sets of max reps.
Shooting for 25 total. Got 26.
9-9-8
Some abs and calfs but nobody cares about that.
11/18/14
Bench per Dave Tate program
Pin press sub for 2 board press.
Ramp to 3 RM of 265 (Pretty jacked about that)
One set for 5 with 235
Incline close grip bench 4 sets of 5 with 185
DB Rows 4 x 8 with 70s
Face pulls 3 x 12 with 25s
I can feel myself inching toward 300.
I absolutely love floor presses with the BB and DB. I do feel it translates well to regular bench and allows me to get more work in without effecting my elbows. CG Floor Press for high reps is a tri killer for me.
Strong work!
SGHP
Ramp to 3RM of 285
3x5 with 225
Front Squat
3x5 with 225
[quote]MattyXL wrote:
I absolutely love floor presses with the BB and DB. I do feel it translates well to regular bench and allows me to get more work in without effecting my elbows. CG Floor Press for high reps is a tri killer for me.
Strong work![/quote]
Thanks Matty. I have never been able to bench much so I am jacked about my progress. I intend to try CG floor press in the near future.
11-20-14
Bench per Tate program
8x3 with 195
2 sets wide, 3 sets normal, 3 sets close
Tri ext 2x8
Front plate raises with a 45 4x8
So I’m guessing you think the bench program is working for you?
[quote]Crippler56 wrote:
So I’m guessing you think the bench program is working for you?[/quote]
I think it is. My 1RM on regular bench was 275 when I started. Just the other day I worked up to a 3RM of 265 on bench from pins set 4 inches off of my chest, which I substituted for 2 board press. That is the closest comparison that I have had in the past 5 weeks. I will find out next week.
BP from to pins - sub for 2 board press
Ramp to 1RM of 295
1x3 with 240
Incline CGBP 2x3 with 225
DB rows with 75s 4x8
Face pulls 3x12 with 25s
Crap. I was so jacked up about benching that I forgot today was squat day. True story.
Following to see how this Tate BP program works for you. I’m always looking for help with my BP. Looks like you’re psyched so far.
[quote]gorillavanilla wrote:
Following to see how this Tate BP program works for you. I’m always looking for help with my BP. Looks like you’re psyched so far.[/quote]
I am supposed to max on bench next week. So, we will see. I have no doubt that it has helped. The question is how much. 295 on pin press yesterday has me excited about it.
Squat
Lots of high rep warmup then 3x15x225
That’s it.
I’ve been pretty jacked up too, and forgot what I was supposed to do. Nice work anyway. Happy Thanksgiving.
Happy Thanksgiving!
My plan for the rest of 2014 and 2015:
1- Complete the Dave Tate 6 week BP program this week.
2- Bench 300+ for the first time ever.
3- Finish off the year focusing on hypertrophy with 6 weeks of German Volume Training.
4- Go back to CTs layers style of training with brief, periodic returns to GVT, assuming that I like it, for 2015.
Start GVT for six weeks
Front Squat 10x10 with 135
Leg curls 10x10 with one plate
These were super sets. Holy f-ing shit. I can’t walk and the skin on my legs feels like it may burst open. I had no idea what my 1RM is on front squat or leg curls. So, I just arbitrarily picked these weights and they were about right. I will add so,e weight next time.
Tomorrow I max on BP and then I will move on to GVT on that too.
Max on Bench = 300. I am beyond jacked. I would like to thank Dave Tate for his 6 Week Bench Press Cure. I moved my 1RM up from 275 to 300 in just 6 short weeks.
Then
GVT
Bench 10x10 with 155
Super set with
DB curls 10x10 with 50s
Some ab stuff after that.
I will move the weight up next time but I didn’t know how I would do after I maxed out.
Seated Top Half OHP
10x10 w 135
BB Shrugs
10x10 w 155
Some abs
Bis & Tris
CGBP 10x10 w 135
Super set with
EZ Bar Curls 7x10 and 3x8 with 50
My arms are now useless slabs of meat hanging from my shoulders.