You guys think it was locked out? Next time I’ll leave no doubt.
[quote]frankjl wrote:
You guys think it was locked out? Next time I’ll leave no doubt.[/quote]
Looks like you started with your hips locked in a bit. A few tweaks and it’ll fly up.
Thursday June 7 – ME Bench
This week is the last shirt week for those of us doing the June 23, XPC/RPS Summer Slam. Those of us who aren’t doing the meet opted to do shirt work in chains. This is a great movement to build the lockout, as well as learn to touch in a shirt because the weight deloads at the bottom.
Bench
Raw Warmups
135 x10
185 x6
225 x3
225 x3
275 x3
315 x3
375 x1 (+5lb Raw PR)
Add shirt / 3 board
405 x3
Add 120lbs chains, to a 1 board
315 x3
365 x3
405 x2 (one rep to a 1 board, then the next to the chest)
455 x1 (definitely a max effort here)
I have some videos of these too I might put up. I’m pleased with the day, a raw PR and a heavy shirt bench, as well as the first time touching in the new shirt.
Close Grip Raw w/ 120lbs Chains
225 x7
225 x7
245 x4
Shoulder Raises (Front & Sides)
20 x15
20 x15
Tricep Pushdowns
60x20
60x20
Its tough to tell from that angle. It was a strong pull man and plus, its training. Haha, I saw Lilly’s video of him chugging that thing! Nice PRs again man.
[quote]pbclax1 wrote:
Its tough to tell from that angle. It was a strong pull man and plus, its training. Haha, I saw Lilly’s video of him chugging that thing! Nice PRs again man.[/quote]
Thanks again. Yeah I had no idea he was going to do that. We were just sitting around BS’ing and the next thing I know he’s setting up his phone to record it. Our table got a lot of attention last night.
YESSSSS ON THE VIDS PLEEEEEEASE!
Gotta keep your log lurkers content…
[quote]Spock81 wrote:
YESSSSS ON THE VIDS PLEEEEEEASE!
Gotta keep your log lurkers content…[/quote]
Our group is going to compile a big one and put it on the Lexen website. I’ll get sometime this weekend and put one together.
Friday 6/8 – ME Squat
Buffalo Bar against EliteFTS Gangster Ass Black Bands (G.A.B.B.)
Raw warmups to a below parallel box
bar x10
150 x10
240 x5
240 x5
Add briefs, remove box
330 x3
380 x3
430 x3
475 x1
450 x1 (Wanted 2 here but decided otherwise after the first rep)
The black bands at the bottom of the monolift added approximately 2,000 lbs at the top. Seriously, it felt about 250-270’ish at the top. I think I blew out my left eye ball.
I wanted to get some accessory work done, but the other group in the gym was doing their last squat workout before the June 23 XPC/RPS meet and so we all opted to help them out instead. We are expecting big numbers out of all of them.
Saturday June 9 – Strongman
One of the guys at the gym found out about a strongman event this weekend. I decided to check it out, didn’t really plan on competing but ended up doing some work. I think a lot of people short themselves by only focusing on a single task.
Log Clean & Press
Worked up to 227 for 1.
I had no idea how heavy the log was, turns out it was 87 pounds. The log had on a 45 and a 25, so naturally I thought it was 185. I was very surprised to find out it was actually 227. Hooray. I think this is a PR for overhead press, despite the fact I haven’t trained it in forever.
Axle Deadlift
170 x3
260 x3
350 x3
440 x1
530 x1
570 x1 (and for the win)
This was more awkward than difficult. The weight moved alright, especially considering my body was running on a single cup of coffee and a few donut holes.
Yoke
300lbs x40 yards
Farmers Walks
200lbs(each hand) x40 yards
Stones
167lbs x1 rep
Sunday - June 10 DE Bench
I decided to take it a little easy today because this last week of training was pretty brutal. I am also kind of sore from the strongman events yesterday. I just wanted to go in and hit some speedy benches and bounce. Well it didn’t work out quite like that because me and another guy got into a speedy bench competition. We did no fewer than 16 sets, probably closer to 20.
DE Bench
185 x3 (20 sets, anywhere between 30s - 1 min rest)
Overhead Rope Tricep Extensions
80x15
80x15
80x15
Shrugs
315 x20
405 x10
405 x10
405 x10
Barbell Curls
65 x15
65 x15
65 x15
Facepullz
110 x10
110 x10
110 x10
My arms and shoulders feel like trash now. This week needs to be a much needed “easy” week in preparation for meet training. The tentative plan is to lift on August 25th at the Detroit Barbell APF meet (which they have yet to announce).
Tuesday – Assistance Deadlift Day
Box Squats to Low Box
bar x10
bar x10
135 x10
225 x3
225 x3
225 x3
225 x3
275 x3
275 x3
Speed Pulls (no belt)
320 x1
320 x1
320 x1
320 x1
320 x1
370 x1
370 x1
Stiff Legs (no belt)
370 x8
370 x8
370 x8
370 x8
410 x8
500 x6 Belt on for this
Good Mornings w/ Cambered SSB (as deep as I can go)
135 x8
135 x8
225 x12
225 x12
Decline Abs
bw x15
40lb sandbag x12
40lb sandbag x12
This was bananas. I feel like there is a railroad spike in my lower back.
June 14 – ME Bench
Today was a funny day at the gym, some guys getting ready for the meet and some guys are just starting their meet training cycle (like me). We decided to do a reverse band bench just because we haven’t done it in forever.
Reverse Blue Band Bench (similar to EliteFTS Strong bands)
245 x10
335 x8
385 x3
425 x3
465 x2 (+15lb PR for 2 reps)
485 x1 (+35lb PR)
500 x0 (so close …)
Close Grip Reverse Blue Band Bench
425 x5
425 x5
Chest Supported Rows
180 x10
180 x10
180 x10
Rolling Triceps Extension
35 x20
35 x10
35 x10
35 x10
Hammer Curls
45 x15
45 x15
Did some other movements like face pulls, pulldowns, etc, etc that I’m not even going to bother listing.
Friday June 15
ME Squat
bar x20
155 x15 (raw, close stance)
245 x8 (raw, close stance)
335 x3 (raw, close stance)
Add Briefs
425 x3
515 x2
565 x2
605 x1
Add Knee Wraps
645 x1 (+20lb PR and a smoke show)
655 x1 (+30lb PR and even deeper and faster)
I left a lot in the bag today. It was about 100 degrees in the gym, and after pulling heavy as shit on Tuesday I didn’t feel the need to blow my eyes out today. I’d say I was good for 670 or 680 today, which is badass considering that was my squat opener with full gear at my last meet.
Decline Abs
bw x20
Small Sandbag x12
Small Sandbag x12
Small Sandbag x12
bw x25
Reverse Hyperextensions
210 x8
210 x8
210 x8
Good little session today! Look for a new Lexen video in the next few days
Sunday 6/17 – RE Bench
Everybody is falling apart in the gym this week. Weeks on end of heavy training, squatting with the straight bar and boozing has left all of our joints sore and our tendons inflamed. Speed work rarely makes the situation better so this morning we opted to just do some reps.
RE Bench
135 x20
185 x10
225 x5
275 x5
315 x4
315 x4
315 x4
Close Grip
275 x10
I probably could have done more with 315, but the first rep was incredibly painful (left bicep tendon) and took about 6 seconds to work it down to my chest.
Bamboo Bar (Chaos Bench)
50 x20
100 x20
100 x20
100 x15
100 x15
100 x15
Tate Presses
45 x10
45 x10
45 x10
Cable Pushdowns
70 x15
70 x15
70 x15
Tuesday 6/19 – DE Lower
Below Parallel Box Squats (around 2 inches below)
bar x10
bar x10
150 x10
240 x6
240 x3
280 x3
280 x3
330 x3
380 x1
These are getting easier and I can tell that my squat is getting stronger because of it. I still pretty much got folded in half by 380 though.
Speed Pulls against EliteFTS Grey Band
225 x1
225 x1
225 x1
275 x1
275 x1
275 x1
325 x1
325 x1
325 x1
All done conventional, all done with about 45s rest.
Reverse Hyper Extensions
140 x15
140 x15
140 x15
Decline Abs
bw x20
40lb Sandbag x12
40lb Sandbag x12
40lb Sandbag x12
DB Shrugs
85 x20
Would have pulled the sled today but ran out of time
I wanted to put these together into a single video but I didn’t feel like doing it.
These are from June 7th.
This is how NOT to touch in a bench shirt:
June 21 – ME Bench
On Sunday I would have told you that I was going to deload this week. I was falling apart and feeling like trash. I felt great all day so when I got to the gym I was going to work up and see how I felt.
Floor Press
bar x10
illegal wide x10
135 x10
illegal wide x10
185 x6
225 x6
275 x3
315 x1 this felt awesome → decided here I was going for a PR
355 x1
380 x1 (+5lb PR)
Close Grip Floor Press (Thumbs from the smooth part)
295 x8
300 x6
Illegal Wide Grip Floor Press
245 x10
Rolling DB Tricep Extensions
35 x20
35 x12
45 x10
45 x10
DB Shrugs
80 x20
85 x20
I cut it here to help Dan move all of the equipment out to the truck. The XPC / RPS Summer Slam meet is this weekend. I’d usually do some back / bicep work too but I wanted to take it easy on my left bicep since it was bothering me this last week. I’m going to start working in some illegal wide grip presses, hopefully to strengthen the bottom portion of my bench. I wanted to work them in slowly on my “ramp down” sets, but the 245 felt pretty easy tonight.
If you’re around Columbus, OH this Saturday (June 23) stop by anytime after 9 am to see some big lifting.
1200 Steelwood Rd., Suite B
Columbus, OH 43212
[quote]frankjl wrote:
June 21 – ME Bench
On Sunday I would have told you that I was going to deload this week. I was falling apart and feeling like trash. I felt great all day so when I got to the gym I was going to work up and see how I felt.
Floor Press
bar x10
illegal wide x10
135 x10
illegal wide x10
185 x6
225 x6
275 x3
315 x1 this felt awesome → decided here I was going for a PR
355 x1
380 x1 (+5lb PR)
Close Grip Floor Press (Thumbs from the smooth part)
295 x8
300 x6
Illegal Wide Grip Floor Press
245 x10
Rolling DB Tricep Extensions
35 x20
35 x12
45 x10
45 x10
DB Shrugs
80 x20
85 x20
I cut it here to help Dan move all of the equipment out to the truck. The XPC / RPS Summer Slam meet is this weekend. I’d usually do some back / bicep work too but I wanted to take it easy on my left bicep since it was bothering me this last week. I’m going to start working in some illegal wide grip presses, hopefully to strengthen the bottom portion of my bench. I wanted to work them in slowly on my “ramp down” sets, but the 245 felt pretty easy tonight.
If you’re around Columbus, OH this Saturday (June 23) stop by anytime after 9 am to see some big lifting.
1200 Steelwood Rd., Suite B
Columbus, OH 43212
[/quote]
Nice man, goes to show your body is lying to ya sometimes. Great PR.
Wish I was in the area, I’d love to come watch. The xpc meet experience was awesome.
Monday June 27 – DE Bench
I was planning on doing some light stuff on Friday but I ended up helping the guys set up the stage for the RPS / XPC meet. I was busy all day yesterday so I went in this evening to get some speed work in.
Floor Press
bar x20
95 x5 (2 sets)
135 x5 (2 sets)
175 x3
175 x3
175 x3
195 x3
195 x3
195 x3
205 x3
205 x3
205 x3
Sometimes I like to throw in floor press for my DE work, it forces me to keep my elbows tucked which is good practice. Anyways, these were awesome.
Tricep Pushdowns
80 x15
80 x15
80 x15
80 x15
80 x15
Chest Supported Row
90 x20
115 x15
135 x15
135 x15
135 x15
DB Front Raises
20 x20
20 x20
Cable Curls
60 x15
60 x15
This was about all I could handle because I’m still pretty hungover from a wedding I went to on Saturday. Heavy pull tomorrow … looking to hit 700+ conventional.
[quote]pbclax1 wrote:
Nice man, goes to show your body is lying to ya sometimes. Great PR.
Wish I was in the area, I’d love to come watch. The xpc meet experience was awesome.[/quote]
Thanks guy. Sometimes a few days makes all the difference. Bummer, it was a good meet. The XPC semi finals are in October and I have every intention on qualifying to lift at it.
[quote]frankjl wrote:
[quote]pbclax1 wrote:
Nice man, goes to show your body is lying to ya sometimes. Great PR.
Wish I was in the area, I’d love to come watch. The xpc meet experience was awesome.[/quote]
Thanks guy. Sometimes a few days makes all the difference. Bummer, it was a good meet. The XPC semi finals are in October and I have every intention on qualifying to lift at it.[/quote]
Get after it man, best of luck to you! Yeah, FL is just a little ways from OH haha. I liked Ohio, just was a lil bit cold hahaha.