455 for speed pulls is pretty legit. you could pull something real nice at that push/pull
[quote]Ultramegasweet wrote:
455 for speed pulls is pretty legit. you could pull something real nice at that push/pull[/quote]
I could pull lots of things. Hammies, abductor, quads, pec, etc., etc.
Wednesday 6/26 - Heavy Bench
I had to work late and couldn’t make it down to the “real” gym so I went to the local commercial gym. I was able to get a friend of mine to stop in and train with me so at least I didn’t have to focus on the light jazz music that was on the radio.
Flat Bench
bar x20
bar x20
95 x8
135 x8
185 x8
225 x6
275 x6
315 x2 (both paused)
340 x1 ← long pause and pretty easy
CAT / Speed Bench (this doesn’t work BTW)
245 x4
245 x4
245 x4
245 x4
I really focused on dropping these quick, trying to catch them before they touched my chest and accelerating them all the way to lock out.
Pullups
bw x8 x3 sets ← I’m getting too good at these.
Incline DB Press
80 x10
90 x10
90 x10
Rolling DB Extensions / Tate Press Superset
40 x15 / 27.5 x15
40 x15 / 27.5 x15
Bicep Shit
I don’t recall what I did but it doesn’t matter, I just got some blood all up in there.
[quote]frankjl wrote:
Speed Bench (this doesn’t work BTW)[/b]
[/quote]
That made me laugh
Friday Night Squats
Cambered Bar Squats
bar x10
bar x10
155 x10
add briefs – didn’t want to risk anything with the adductor I strained on Tuesday
245 x3
335 x3
425 x3
475 x3
515 x3
575 x1
615 x1 ← +10lb PR at a lighter BW, and without knee wraps
add knee wraps
645 x1 ← +40lb PR
GHR
bw x12
bw + 20lb chain x12
bw + 40lb chain x5 ← wow this was intense
I had dinner plans so I couldn’t finish, I’m heading in a minute to do the following:
Pulldown Abs
3 sets of 20
Leg Extensions
3 sets of 20
Heavy Sled Pulls
4-5 really long trips with an insane amount of weight
Sunday June 30 – Dead Bench
I bought Josh Bryant’s Science of the Bench book (or whatever it’s called) for 11 dollars. It’s well worth it. There’s tons of good stuff in there. For $11 you can’t really go wrong. If your bench sucks (that should be most of you if your name isn’t Eric Spoto), you should consider picking it up.
Bench Warmups
bar x20
bar x20
95 x8
135 x8
185 x8
225 x6
Dead Bench
275 x1 x12 sets w/ 30 seconds rest
315 x1
335 x1 ← right around a projected bench opener, just wanted to see what this felt like
Chest Supported Row
4 sets x 12 reps
DB Incline / DB Flyes SUpersets
100 x15 / 30 x15 *
I wanted to do 2 sets of these but I was toast.
DB Raises / Band Pullaparts
25 x12 / mini band x15
25 x12 / mini band x15
Football Bar Skullcrushers / Elbows Out Extensions
85 x10
105 x12 / 30 x15
105 x12 / 30 x15
Prowler
3 plates x60 yards x2 trips
Farmer’s Walk
300lbs x40 yards x4 trips
Wednesday - July 3
Bench
bar x20
bar x20
135 x10
185 x6
225 x6
275 x5
315 x2 (long pauses)
add reverse Average bands
385 x3
405 x2
415 x2
425 x1
add Titan Ram
445 x1
These reverse bands didn’t do shit. They took maybe 60lbs off.
Bamboo Bar Bench
70lbs x25
70lbs x25
140lbs x20
140lbs x20
160lbs x15
160lbs x15
Shoulder Press Machine
5 sets of 15 with 130lbs
Friday July 5 – ME Squat
SSB Box Squat
bar x10
155 x10
245 x8
295 x6
295 x6
335 x6
Pin 4 Deadlift
245 x10 no belt / double overhand
335 x5 no belt / double overhand
425 x3 no belt / double overhand
515 x1 add belt / double overhand
605 x1
665 x1
715 x0 ← couldn’t get it moving
715 was a big jump from 665, but 665 moved pretty quick once it left the pins so I figured I’d take a stab at it. I took a video, I was able to get it like 1" over the pins after straining for about 4 seconds. Pin 4 for me is about 2" below my knee.
GHR
bw x10
bw + 1 chain x10
bw + 2 chains x6
bw + 45lb bar x5
I’m pretty pumped I can do some legit GHR’s with a bar across my back.
The day after I did this, I think I caught some kind of stomach flu. My hips, lower back and hamstrings all feel like they have shards of glass in them.
Tuesday 7/9 – RE’ish deadlift
Conventional Beltless Deficit Deadlifts
135 x10
225 x8
315 x6
405 x6
455 x5
495 x2
545 x1 ← not sure what my previous PR was but this kills it
Competition Pulls w/ Suit
no reason really, other than I wanted to put my deadlift suit on
545 x1
605 x1
Cambered Bar Good Mornings
135 x10
185 x10
225 x10
add belt
275 x10
GHR
bw x10
bw + bar x6
I’m still recovering from whatever stomach illness I had over the weekend.
I trained Wednesday of last week. I was very weak.
On Friday evening I went to Dallas, TX for a job interview. I proceeded to get really drunk before & during my flight (I don’t fly well). The interview was from like 9-4 on Saturday, and I went directly back to the airport and got drunk again.
While boarding the plane, I saw a bald headed guy with tattoos sitting in first class. It took me a second, but I recognized him as Jim Wendler. I introduced myself, but had to take my seat. He came back about halfway through the flight and we talked for about 15 minutes. It was very entertaining, and at times a little “intimate” when people tried to sneak behind him to get to their seats. He said he was going to send me his new book which I’m pretty geeked about; I actually have 2 of his books. Of all things, we talked about the Powerlifting forum on this site, and we had a few laughs at some of the trolls.
I woke up Sunday morning and drove back to my mom’s house for her birthday. Her and I share a birthday, so technically it was my party too – but she’s 70 so that trumps mine. It turns out my wife planned a surprise birthday party for us both on Sunday. So once again I got drunk.
So today (Tuesday) I am happy to say that I am 1 day sober. I feel like I am just going through the motions, my training will be spotty at best the next few weeks.
Cambered SSB Good Mornings
bar x10
bar x10
155 x10
155 x10
245 x10
295 x6
335 x6
385 x2
425 x1
I unracked 475 and decided I’d blow out my poop chute if I even tried it
add grey bands from the bottom
245 x12
Belt Squats
2 pps x10
2.5 pps x10
3 pps x4
GHR
bw x10
bw x10
bw + SSB x0