Thank you sir. I’m feeling pretty good, and I think I should be peaking just about right.
7/19/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 425 x 3, 465 x 3, 495 x 3
Box Squats (5 second count):
135 x 3
225 x 3
275 x 1
Leg Extensions:
4 sets x 10 reps x 225
It was one of those mornings where things felt a little heavy. I’ve never really done box squats, so I kept things light. Also because I had already hit legs hard. I won’t lie 275 felt real heavy, and I bailed after one. I read that they help with sumo deadlifts, so I’ll probably continue.
We’ll see. I might knock out a break dance if I bench over 400. I have to travel to the east coast two weeks before, so I want the bulk of my training done by then.
7/20/15
Overhead Press:
4 sets x 5 reps x 135
Kroc Rows:
4 sets x 10 reps x 100
Side Raises:
4 sets x 10 reps x 45
Underhand Lat Pulls:
4 sets x 10 reps x 100
Nothing fancy. I just needed to get in and get out. Another crazy week starts today.
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 320 x 1, 340 x 1, 390 x 2, 340 x 2
Bench Against Band:
295 x 3
Fly Machine:
4 sets x 12 reps x 160
Svend Press:
4 sets x 50 reps x 3 plates
This was the last raw workout before the meet next month. Next week I’ll be back in the shirt, and try to hit my three lifts. I was a little worried as I got going. I started to feel bad half way through. 390 x 2 is a two rep PR. The last set, 340 x 2, was pretty hard. I think I was nearly out of gas at that point. The second rep was a killer.
275x10 CG and 390 for a double are numbers I can’t match. Follow that up with a strong pulling session and you definitely look like you are sitting on ready for the meet.
Thanks for the kind words. Dave, I’m not too proud of the 275 x 10. I was kind of a mess, and a little more than I can handle. The 390 x 2 was legit, however, and it gives me confidence in my bench I haven’t had in a long time. NHLFTR, I feel pretty good right now. I’m kind of sorry the meet is coming up. I’d like to see how far I can take this. I’m not planning on any more meets this year, so I’ll have plenty of time to get stronger before the next one.
7/28/15
OHP:
45 x 10, 65 x 10, 95 x 5, 150 x 3, 180 x 3, 200 x 3
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 4, 385 x 1, 405 x 1, 425 x 1, 455 x 1, 385 x 1
This was the second to last heavy bench. I’ll just hit my three lifts next time out. I nailed 385 to 425. For 455 I had my son, my buddy and some kid spot me. It was a real struggle, but I was told I had about 10 to 15% help.
Reverse Grip Bench:
2 sets x 10 reps x 135
2 sets x 10 reps x 155
2 sets x 10 reps x 185
One Arm Extensions:
4 sets x 10 reps x 35
Kickbacks:
4 sets x 10 reps x 35
Rope PD:
4 sets x 20 reps x 100
DB Curls:
2 sets x 10 reps x 40
1 set x 10 reps x 45
1 set x 10 reps x 50
I’m trying to keep assistance work fairly light, while working my weak points. I think my triceps are my weakness for bench. Because of that I’ve been stressing triceps work for a while. I’m not a big fan of reverse bench, because I always feel like I’m going to drop the bar on my teeth. It’s an exercise I probably need to work in a little more, since I’m not very good at it.
Deadlift:
135 x 10
185 x 5
225 x 3
275 x 1
315 x 1
475 x 1
515 x 1
545 x 0
505 x 1
485 x 1
425 x 3
Laying Leg Curls:
4 sets x 10 reps x 140
This was the last heavy day. I was going to try 535, but went for 545 instead. This would have tied my PR. My thought was if I miss it, I’m not out anything. Well I missed it. I cleared the floor by a couple inches. I still feel good about it and think I have a shot in a couple weeks.
Bench:
135 x 10
185 x 5
225 x 3
245 x 1
275 x 1
Shirt
315 x 5
385 x 1
405 x 1
425 x 1
455 x 1
385 x 1
Incline Flies:
4 sets x 15 reps x 40
Svend Press:
4 sets x 50 reps x 3 plates
Great pressing day. It was the best of this cycle. I hit all my lifts, including 455. My ass came off the bench on that one, but I was able to push it with no help.
I leave for a conference on the east coast tomorrow. It’s not a good time with the meet two and a half weeks out, but it can’t be helped. I’ll be gone for six days. My idea is to do some light work at the hotel. I’ll hit my openers upon my return.
Those are a couple of strong sessions Crippler. Once I miss a heavy pull I’m done. Very impressive that you came back and did 505 and 485 following the miss.
Definitely looks like your set for a strong bench at the meet. This training cycle your bench has looked very solid from the start.
Great to see your bench moving up and the dead work is strong. Have to agree with Dave usually I’m done after a heavy miss on deads so strong to see you lift heavy after the miss.
Bench Opener:
135 x 10
185 x 5
225 x 3
245 x 1
275 x 1
315 x 3
385 x 1
225 x 5
What jetlag? We flew back from the east coast yesterday. I go a good nights sleep and killed my opener at 385. I felt really good and wanted to do more, but held myself back. I normally like to hit my openers 10 days out, but it can’t be helped. I’ll hit deads tomorrow.
While on the trip I made it to the hotel fitness room one time and worked bis and tris.