[quote]xdsho wrote:
Edited so I don’t look like a retard. lulz[/quote]
[quote]spar4tee wrote:
[/quote]
What do you mean… you people?
Accumulation Week 4 - Bench II
Bench *pinkies on rings
45 x 5 x 5
95 x 5 x 2
135 x 3
185 x 2
225 x 12
I was not very happy with my performance here! Terrible! I should be well for more than 12 reps. Granted pinkies on rings is wider/different from my competition grip, I still expected better.
Benching during warm-ups was less than stellar. I’m going to avoid looking into it too much and just leave it as today being an off day.
On the technical side, I didn’t drive my legs at all! I should have remembered to use leg drive during the later reps.
Dizenzo Row
90 x 10 @8
80 x 10 @8
80 x 10 @8
80 x 10 @8
80 x 10 @8
Military Press
140 x 9 @11
125 x 10 @9
105 x 10 @9
100 x 10 @10
95 x 10 @9.5
Got greedy and went fishing, messed up my RPEs a bit.
Seated DB Power Clean
20 x 15 x 4
Rolling DB Extension
50 x 15
50 x 15
55 x 15
55 x 15
You don’t listen to Childish Gambino? Something is wrong with you, obvi.
Accumulation Week 4 - Deadlift
Deficit Deadlift off 2 inch blocks
45 x 10
135 x 3 x 3
225 x 1 x 2
315 x 1
350 x 3 x 6
Easy peasy
RDL
315 x 5 @8
335 x 5 @8.5
355 x 5 @9
325 x 5 @8.5
315 x 5 @8.5
Seated Leg Curl
255 x 12
255 x 12
225 x 12
195 x 12
Band Abduction “bad girls”
mini band x 40 reps
Plank Variations
3 minutes
DB Shrugs
150 x 15 x 3
Last day of accumulation. Ready to head into deloading, transmutation should be fun.
Restoration I - Squat
Squat
45 x 5 x 2
95 x 5
135 x 3
185 x 2
225 x 1
260 x 5 x 2
My head just wasn’t in it today, these were pretty ugly
Seated Leg Curl
2 x 10
Band Abduction “bad girls”
2 x 10
Band Pull-Apart
x 20
Restoration I - Bench
Bench
45 x 5 x 6
95 x 5 x 2
135 x 3 x 2
185 x 1
205 x 5 x 2
Seated DB Power Clean
20 x 10 x 2
V-Bar Pushdown
2 x 10
DB Hammer Curl
2 x 10
What band do you use for the abduction?
[quote]SamMcLoughin wrote:
What band do you use for the abduction?[/quote]
I use a doubled mini band
Transmutation Week 1 - Bench
Bench
250 x 3 x 5
Close Grip Bench against doubled mini’s (2 sec pause)
185 x 3 @10
175 x 3 @9
175 x 3 @9
CSR
2P x 10 x 4
Face Pulls
3 x 15
Things felt terrible today! Weight felt light, but bar speed was fuuuuuuuuuuu slow. Last set of cg bench felt better than all the previous work. I really have been bad at remembering leg drive.
Today’s bad performance could be cause my training days are moved around. I’ve also been pretty stressed lately (for the first time in forever). Things should be sort out by next week; for now, just gotta keep pushing.
Transmutation Week 2 - Squat
Squat
45 x 5 x 3
95 x 5
135 x 2
185 x 1
225 x 1
275 x 1
325 x 3 x 5
Squat was so-so today. Overall, a good training session.
Form was all over the place today, some sets were better than others. I really need to get serious with the mobility work! Had some issues with keeping the knees out, staying tight, and getting my elbows under.
Oddly, had the same problem as yesterday. Bar speed was off, but the weight actually felt light. I liked the dead squats. I think next time I’ll try them with the cambered bar, to see if setting up is a bit easier.
Rack Pull @ *pin 2
455 x 5 @9
455 x 5 @9
455 x 5 @9
Dead Squats
225 x 1 @8
235 x 1 @8
235 x 1 @8
245 x 1 @8
245 x 1 @8
255 x 1 @8
Decline Sit-Up
BW+10 x 12 x 3
Transmutation Week 1 - Bench II
DE Bench
45 x 5 x 8
95 x 5
125 x 5 x 6 *3 grips
Bench
190 x 5 x 2
Close Grip Incline Press
195 x 5 @9
195 x 5 @9.5
185 x 5 @9
These have a weird groove! Off the chest it’s very easy, but once it goes backwards, where it transitions to mostly shoulders and tris bar speed slows a ridiculous amount.
Lat Pulldown
170 x 12 @9
190 x 12 @10
180 x 12 @9
Seated DB Lateral Raise
25 x 10 @8.5
30 x 10 @9
30 x 10 @9.5
Swagg