[quote]gorillavanilla wrote:
How did you like the DE bench work with 205 lbs? Was is faster and more explosive? Hope it worked for you.[/quote]
Much faster. Those few pounds made a big difference. Thanks.
SGHP
Ramp to 1rm of 295
10 x 1 x 225 cluster style
Great to read you got something from the DE suggestion. Onwards and upwards!
High Rep Legs
Front Squat
Really just warming up a little and practice using a clean grip. It still hurts like a beeotch. I find myself worried more about the grip than I should be.
3x10 w 135
Squat
5x10 w 185
I never even put 200 pounds on the bar and my legs are trashed.
For front squats l recommend video clips in training sectionās hungry4more ānose, meet grindstoneā log, starting about 2-13-15. He extends his arms under the bar before the lift which lets the bar seat itself firmly into delt crease. The well seated bar should make grip incidental as long as bar isnāt bent. Warming up with Zercher squats should also help for front squatting.
Keep up good work on sghps.
[quote]biker wrote:
For front squats l recommend video clips in training sectionās hungry4more ānose, meet grindstoneā log, starting about 2-13-15. He extends his arms under the bar before the lift which lets the bar seat itself firmly into delt crease. The well seated bar should make grip incidental as long as bar isnāt bent. Warming up with Zercher squats should also help for front squatting.
Keep up good work on sghps.
[/quote]
Thanks. I will take a look at that. CT did some videos a while back where he shows various stretching exercises that assist with a rack position grip. I have been working on those some, but mostly just stretching my hands up against a wall.
Saturday
DE Bench
8x3 w 205
Then work to 3rm narrow grip of 275
Free time: spent that throwing BP to a bunch of 13yo travel ball players.
PS from blocks
Bar x3x3
95x3
115x3
135x3
145 - 7 singles cluster
Paused SGHP
3x95
SG Rack Pulls
3x8x225
ME improvised board press
135x3
155
185
205
225
245
275 x 3rm
295 x 1.5 reps
225x5
Assistance stuff
CGBP 3x5
Rows 4x8
Face Pulls 3x12
6/11
Shoulders
A1 Push press
A2 DB side lateral
A3 DB front raise
5 reps each for 3 sets
Upright rows - wide grip
3x10
6/15
Life and baseball has kept me away for a few days.
DE Bench
8x3 with 205
DB extensions on floor 2x8
Free time: Lots and lots of power snatches with the bar only. At least 40, maybe 50 reps.
High rep squat with unimpressive weight.
High rep standing calf raises with even less impressive weight.
Set a PR on bench of 315 yesterday.
I am immediately moving on to GVT for 6 weeks or so. My log is about to get boring for all of you PLers, but I need to drop some fat and get all big and handsome for the rest of the summer. I might even shave my chest, who knows?
Congrats on your PR. Hitting three wheels is always a proud moment.
[quote]gorillavanilla wrote:
Congrats on your PR. Hitting three wheels is always a proud moment.[/quote]
Thank you Sir.
GVT
Squat - ATG
10 x 10 with 185
Yeah, it didnāt sound like very much weight to me either. It was real easy for the first 4 sets. Set 5 was like, hmmmm. Sets 6, 7 and 8 sucked balls. I honestly couldnāt feel my legs on sets 9 and 10. Maybe leg day wasnāt the best time to start this. Screw the Germans and their volume training.
GVT
Shoulders & Traps
Arnold Press - 25s
super set with
Shrugs - 135
10x10
Nice work OG!
[quote]late2thegame wrote:
Nice work OG![/quote]
Thank you Sir.
06/27/15
Arms
BB Curls - 65
super set with
OH DB Ext - 50
5 x 10
06/27/15 & 06/28/15
Weekend conditioning
Skiing & tree cutting. Only one of those was fun.