Joe try floor DB presses.
those might work for you I had started them a month or so ago, and saw some strength but I am week in the bench all over.
kmc
5.19.09
Lower ( low volume)
foam at the crib, then mobility, leg swings air squats blah blah blah
oh squat 95x10,135x10
A box Squat 300 3x3 *
135x3,225x3,275x3,315x3,315x2+1 300x3
B speed Pulls 275 3x2
135x2,225x2, 275x3x2
used hook grip and focused on bar speed and back angle
C walking lunges 45x3x8
D hanging leg raises feet to face. 3x12
Notes
OH sqats felt awesome ,
box squats at 315 felt great.
second set became 2+1 felt something not so kosher in my mid back.
made last set hard, and pulls a little uncomfortable.
But really the squats hurt my hip - pretty intensely.
great for power, and form, but maybe not my thing…
kmc
All you guys are kicking AZZ!
Yesterday morning
cleans
135wu,185X4,205X4,225X2,245X2
mil press
185x3x4
face pulls
70,80,90,100x10
rear delt machine
70,80,90,100x10
cable lat raises
40x10x4
After taking 6 months off, and over a year of inconsistency, I’m back in the gym and trying to feel out the damage I’ve done. I can tell you that I’m fat and weak. I can tell you that my strengths are no longer strong. I can tell you that although I’m not old, my age has started to affect me, at least for now, and that means I have to change some things.
A month ago I hurt my back squatting 275 for a double and then went on a routine designed to bring my abs up to par and straighten up my lower back.
Last week I pulled 405 off the rack for an easy 5. Not heavy, but no pain, and that was my concern. Today was squats.
Squats - worked up by 5s to 5@315, then 2@365, 1@385, 1@405, all parallel depth. I’ll tell you the truth, the weights below 315 felt light, and the weights above 315 felt heavier, but I had no issues with the lifts themselves. I really felt that I could have hit that 405 for a shallow double.
After that, I pretty much decided I was satisfied with squats for today, so I did some curls and bench V-crunches and called it a day.
So I’m pretty happy with my form; I felt like I was really in a groove this morning. I’m also happy that I’m able to handle the weights I feel are a good start to getting back in to it. Also, I’m back in the gym, and that’s what counts.
Hey Sen Say, thanks for putting this together.
Keep the faith
folly
5.19.09 made this a real deload
Upper
Foam, Mobility dislocates, YTWLI
scap pushups , pushups
A bb flat bench 210 3x3*
bar x5, bar x5 95x5, 135x5,185x5, 210 3x3
B1 low incline db bench neutral grip 70x3x10
B2 cable row a bunch 3x10
C1 prone trap raise Y 12 3x10
C2 lying external rotation 3x10
thats it
could have wen heavier on the barbell bench.
kmc
2009-5-19
Cycle 2 Wave 3 (5-3-1)
Deadlift
135x8
225x5
315x3
405x5
430x3
450x1
Good Mornings (slow eccentric to parallel, fast-ish concentric)
235 10x3 sets (PR +2 reps)
Supine ab iso-holds
1x1min
1x30sec
Looks like I shot my wad on squats four days ago. 5 sets was too much work too fast and it cost me reps today. The DL’s felt hard - hams still tired and I couldn’t get fired up. Got as many reps as I was supposed to but it’s a little disappointing. It’s okay, I’ll be repping 450 in two months in any case.
I think I’m going to have to pick and choose when to go for broke, however. I can’t keep doing it on each main movement every time. Or I can only do it in wave 1 and wave 3.
Good day - got the work in.
On another note, I have entered a Push/ Pull Competition June 6th in Belle River Ontario, so this will officially break my competition cherry. I have also submitted my application and monies for the Ontario Powerlifting Association (Canadian Powerlifting Union)… and have ordered a singlet (a.k.a. “mantard”) from Titan Sports. I guess it is official now…
MAY 19TH- BENCH WEEK 3
FLAT BENCH- MANPON PRESS (all non working sets full r.o.m.)
bar x warmup
135x10
225x5
275x3
315x1
(working sets- belt on- all reps paused)
335 x 5 sets of 3 reps (PR weight and reps)
225x15
FLOOR PRESS
135x10
(working sets- all reps paused)
305 x 4 sets of 3 reps
305x2
D.E. FLAT BENCH (with bands)
225 x 8 sets of 3 reps
CLOSE GRIP BENCH
(paused)
225x10
225x7
225x5
TRICEP SUICIDES- TATES> CABLE PUSHDOWNS> TRICEP PUSHUPS— 3 sets to failure no rest
That’s it… huge tricep pump, all I need now are biceps (and abs)! lol!
Wednesday- Biceps and Lower Body
EZ bar Preacher Curls 102 8,6,4 rp
Reverse BB Curls 90 12,10,8 rp
Leg Press-Calves 520(PR) 14 reps ss
Lying Leg Curls 125 11,8,5 rp
Back Squats 225x6, 245x1(PR), 255x1(PR), 135x25
HS Ab Cr 140 3x8
Thats weight PR’s on calves, 2x PR on squats and rep PR’s on everything else.
This morning was chest.
Bench - 12@135, 8@185, 6@225, 3@245, 1@265, 2@275 - I got a liftoff for the last set, and was able to get a double. I had a good groove going and felt really strong through the entire session.
Face pulls - some @ some
Wide grip incline - 8@135, 8@155, 8@175
Ahhh, muscle memory is a good thing.
folly
Th. 5/21/09
Back/Bi
Chest suppt. T-Bar:
1plate x 10
2p x 10
3p x 10
4p x 6
3p + 25# x 8
Straight bar P.Curl:
55x10
70x10
80x10 (move up next week)
Rev. Grip Lat P/D:
100x12
120x10
140x10
160x8 (shoulder uncomfortable w/rev. grip)
Rear Delt. Cable X-over:
25x12
30x10
40x10
45x10
(first time doing these so experimenting with weight)
Seated Low Cable Row:
200x15
220x12
240x10
260x5
Pinwheel Curl:
45x10
55x10
60x10 (last 2 were 3sec rest)
65x6
Home:
Hacked shrub growth with machete, 20 mins
Mowed Lawn
21 May 2009
W=200
Cycle1 Week3 5-3-1
Bike 10, sh rehab, ytwl
MP barx10, 65x5
Working
75x5
85x3
95x11 PR reps
http://www.youtube.com/watch?v=rjGNk8vhA-8
Assistance BBB 65 5x10
Alternating with pulls/chins 6/6/6/6/5/4
MAY 21ST- DEADLIFT SESSION
8" INCH ELEVATED DEADLIFTS
bar x warmup
135x5
225x5
315x3
405x3
(belt on)
495x1
(working sets)
575x 2 sets of 3 reps
(straps)
575 x 3 sets of 3 reps
ROMANIAN DEADLIFTS
455x10
4" INCH D.E. DEFICIT DEADLIFTS
(no belts or straps)
405 x 8 sets of 1 (set up after each rep- strict form and attention to bar speed-- 30 to 60 secs between reps)
POWER SHRUGS
405x10
495x7
(belt on)
585x5
675x2
765x pick up and hold 5-10 seconds x1-- then no rest 585 x3
GOOD MORNINGS
135x10
275x 3 sets of 5 reps
CHEST SUPPORTED WIDE GRIP ROWS
1 plate x 10
3 plates x 10
4 plates x 5
5 plates x 3 sets of 5 reps
*Good session today, felt really strong in all movements.
Good idea, Sen. Definitely makes it easier for me to catch up with everyone while AWOL.
…and great work, brahs
Friday, May 22
A1)Bench
1 X 10 X 135
1 x 5 X 190
6 x 6 X 210 (Week 3, Day 1 of Smolov jr for Bench)
A2) Seated Calf Raises
*A alternated with B
B1) WG Pull-up: 6 X 6 X BW
B2) Seated Calf Raises
C) Ab Circuit
Cable Crunches
Serratus Crunches
Planks
**First Ab work in a while. Killa!
Note to self: Abs and Calves should be done at least twice a week. For your own good.
Not liking the vibes from my lower back so I haven’t squatted in exactly 3 weeks. Tried some Deads last week, same story. I will be looking to start a new Squat routine next week, lower back permitting.
Nice weekend to all.
Friday: Upper body
Flat DB Press 95 10,6,4 rp
BB OH Press 115 8,4,3 rp
Dips BW+80 8,4,3 rp
HS Iso Lat Row 155/side 9,7,4 rp
Rack Pulls 405x7, 315x13
HS Ab Cr 140 3x8
Thast rep PR’s on everything but abs. Still today sucked, everything felt heavy and rack pulls were horrible.
I now know beyond all doubt taht my glutes are my weak point.
Sunday- Lower Body + my Sat. Bench work
Bench Press 45x10, 95x8, 135x8, 185x6, 225x7
BB Curls 110 7,4,2 rp
Hammer Curls 65 8,5,4 rp
Seated Calf Raises 140 15 Reps ss
Good Mornings 165x6 ss
BB Hack Squats 265x6, 175x23
HS Ab Cr 140 3x8
Pr’s on Hammer Curls and Goodmornings. Rep PR’s on everything but Hacks.
During my heavy set of hacks I must have let my form get sloppy because I pulled something in my chest and it hurt like hell. Its better now but I’m glad I’ve got two rest days.
Keep forgetting to post my stuff here…
2009-5-24
Cycle 2 Deload Wave
Military Press
MP
barx15
100x5
110x5
120x5
Pullups
BW 6x4sets
seated DB press
55s 8x2 sets
55s 20x1 set
Light is right. Where I kept close to previous intensity, I dropped reps.
Feeling really tired. Everything went up ok but it’s harder than it ought to be.
5/24/2009
Cycle 2, Week 1, 5x3
Bench/Tri
(bar x 15, 135x5)
170x5
195x5
225x7 → - YouTube
Inc. DB Press:
55x10
70x5
90x6
100x6
BB Floor Press
(paused, step + riser)
135x10 (legs flat)
185x10 ( " " )
235x3 (knees up, arch on floor) → - YouTube
Triceps P/D (Flat bar, palms down):
100x20
130x15
160x10
180x6
re: Bench: Tried to arch with toes on floor. I felt unstable on the bench even though I was pretty tight. I think you can see me rock side-to-side on that video (might be another set). Thoughts?
re: Floor press-- I’ve seen people to both flat legged and knees up with arch on the floor. I prefer knees up. Is there a real reason to keep legs flat?
Sooooo-- we have this guy at ‘the Y’ I call “Retard Strength” or “Tardzan”. He has the-most-God-awful lifts and we can’t figure out how he’s not paralyzed yet. Sick arched back on ‘deadlifts’ (I use the term loosely), weird-assed jerky cleans and rows (can only describe them as spastic), and these beauties which I was fortunate enough to catch on video:
“R-Tard Smith Machine Jumping Dive-bomb Box Squats”
If you want a quick, efficient, effective way to smash your lumbar spine and crush the discs in your back, then this is just what the doctor ordered. He was a bit restrained today. Usually full of gorilla grunts, screams, and serious monkey walk syndrome (shoulders shrugged up, arms out, heavy mouth breathing through “O” lips while walking around)…
[quote]SteelyD wrote:
and these beauties which I was fortunate enough to catch on video:
“R-Tard Smith Machine Jumping Dive-bomb Box Squats”
If you want a quick, efficient, effective way to smash your lumbar spine and crush the discs in your back, then this is just what the doctor ordered. He was a bit restrained today. Usually full of gorilla grunts, screams, and serious monkey walk syndrome (shoulders shrugged up, arms out, heavy mouth breathing through “O” lips while walking around)…[/quote]
He’s resting at the top on every one of them, and has to do the jump to get the hoops off the rest so he can do it again.
Seems to have the box set up a little high, must be part of his magic bounce method. He’d probably have a much better lift if he went about eight to ten inches lower.
Too bad his spine didn’t have a sound track so it could talk back to him.
Makes me glad of where I work out.
Monday, May 25
A)Bench
warm up
8 x 4 X 235 (Week 3, Day 3 of Smolov jr for Bench)
B) Back Squat
warm -up
6 X 6 X 210 (Week 1, Day 1 of Smolov jr for Squat
C) Seated Calf Raises
D) Chins: BW X 8, 8, 4
E) Dragged my lazz butt home.
Alternated most of A & B, and C & D.
For the bench, I have one more session(10 X 3 X 245) on Wednesday, before I test my max again.
Squat is a try-and-see-if-lower-back cooperates game. I think I am starting to lose strength given how 210 felt. We’ll see.