Military Press
135x3
185x1
205x2+3 Push Presses
135x12 *strict
Standing EZ Bar Triceps Extensions
105x10
NG Lat Pulldowns
160x6
205x6
250x6
175x10x2
Reverse Pec Dec
100x10x2
V-Bar Pushdown
50x30
DB Hammer Curls
40x5
60x5
35x10
Got that 425 but it was quite a grinder. That military press is a cheap PR since I’ve never repped 205, but I’ve done 225 for 1. I had more in me but when the 3rd rep was going up I stumbled back and almost fell. Pissed me off so I did a few easy push presses, lol. Not bad since I haven’t been doing hardly any BB shoulder pressing.
Will probably hit the gym tomorrow for a quick extra workout and hit triceps for some super high reps. I realize I haven’t been recording them but I’ve been doing a couple extra workouts a week. I’ll start recording them once I have a feel for what I am actually doing and they are a bit more structured. Might try the 40" box jump tomorrow too. Weighed 255 today in the gym… that should start going down some though.
Now time to go grill this rack of lamb and watch game of thrones.
BRITISH POWERLIFTING ORGANISATION
2012 UK OPEN CHAMPIONSHIPS
POWERLIFTING, BENCH PRESS & DEAD LIFT
Venue: Venue: Trebanos Sport Club, 99 Swansea Road, Trebanos, Swansea, West Glamorgan SA8 4BN
Entry to BPO by NO later than 19th August
Meet Directors: Ken Williams 07970625946
Date: September 9th
I was looking for something within a few hours of me that is around September/October (Before I go back to the States for a couple weeks).
Element / Adam… either of you heard of this one?
I haven’t competed in a while now, and I would like to get one in before I go back home for a couple weeks.
Conventional Deadlifts *Against Red Mini Bands +20 lbs @ bottom, +90 lbs @ top.
135x5
225x2
335x1x6
Squats
135x5
225x10 *felt like shit…
Bleh… did a few other lame exercises and left. I was feeling really crappy for some reason and my legs were also beat up. I played volleyball for a while the night before, and my legs were sore. Last week 315 FLEW up… but 335 this week was going way too slow compared to last week. Legs felt slow and weak so I was just going to do some high rep squats instead of the speed box squats. Felt terrible though so I just called it a day.
Low Zercher Squat off pins *Start position below parallel…
135x5
225x2
275x5
Leg Press
6 plates x30
BB Lunges
55x30 steps
Feel like my last couple lower body sessions weren’t that great, or rushed…
Was going to do more volume on the zerchers and leg press but I just didn’t have time. Just tried to get in a big set of leg press and lunges…
I was fairly happy with the GM’s though, and I got a video of them. I’ll put it up in the morning when my internet isn’t going slow. Got more in me but 315 was still pretty heavy. This is the first time I’ve ever used them as an ME exercise, so I’m not trying to push it too fast.
Here is the video of my GM from yesterday. Does it look low enough? I think my form looks pretty good, but was thinking maybe I should try to lower the pins one more?
[quote]VTBalla34 wrote:
GM Looks good to me! Nice training in here buddy[/quote]
Thanks man. I might try going one notch lower next time anyway, but I am definitely liking them as an ME exercise. I might try doing them starting from the pins next time.
Flat BB Bench against Chains
135x5
185x3
185+90chain x1
225+90c x1
275+90c x1
315+90c x1 *spotter helped me I think…
315+90c x1 *new spotter
330+90c x1
Flat DB Bench
140x6
Neutral Grip Pullups
BWx14
Barbell Rows
275x10
Chest Supported NG Rows
2 plates x20x2
Reverse Pec Dec
*dropset 130x8 → 100x8 → 70x10
Standing EZ triceps extension
85x20
Surprised myself hitting that 330. First time using the 140 dumbells. Felt pretty good repping them a few times. That 5th rep almost got away from me and took a lot of effort to not lose it, or I think I would have got a few more reps. Everything else I just went through pretty fast. Not sure if the way I am using all these exercises is the most effective way, but I am starting to think it works for me. I just do one or two sets with high effort than move on. Then some machine/cable high rep stuff real fast to finish it off.
Elbows were bothering me a little bit today, so I threw my knee sleeves on my elbows and they actually feel pretty nice. Not nearly as tight as they are on my legs, but I was surprised they even fit my arms, lol. I suppose they are just worn around the knees though, or maybe it’s just saying something about my leg size. Felt good wearing them.
Pretty good day. 365 felt faster than 335 last week when I was having an off day. Last week 225 felt heavy on my back for some reason… just wasn’t feeling well. 225 felt super light this week though, as it should… just did a bunch of paused squats that were actually really easy. Going to hit a heavy squat next ME day and see where I am at. I really have no idea right now.
Flat BB Bench
135x5
185x3
225x1
275x8x2 *first set I had 10+…
BB High Pulls
95x5
145x5
*ehh just wasn’t feelin this…
BB Rows
145x20
*Superset Close-Grip Lat Pulldowns / Pec Dec
160x10x3 / 160x10x3
Overhead DB Triceps Extension
25x30
Just did some rep stuff instead of the speed work today. That first set felt easy, but the second set I barely got 8 reps, lol. On Monday I am going to see what I can rep with 335 for my ME day, then next DE day I will do some real light stuff, then next ME day I am going to test my bench max. That’s the plan anyway. 4 months ago I hit 375 at a bodyweight of 260. Right now I am weighing about 245, so if I can even just match that 375 I will be happy, but I’m still hoping for a small PR.
When I hit 375 the week before I did it I hit 6 reps with 315. Clearly I suck at reps compared to my max, but we’ll see what happens this time.
There are lots of sports and activities to do on base over here, plus all the traveling we are doing, and it sucks being out of shape. Right now I am just trying to get better conditioned and get to a lighter BW while still strength training.
Tonight though it’s on. I’ve been craving chinese food and I just placed an order for delivery. Gonna see where I am at with my squats tomorrow. Knee has been feeling good.
Training is looking strong mate, how are you liking Westside? And that was a nice GM - could probably stand to lower the pins one step to make sure you don’t get thrown off at the bottom. Having said that, definitely give bottom-up/suspended chain GMs a go; they’re a great exercise.
Regarding the BPO, don’t know too much about the federation to be honest. I don’t know if they have a raw division, but that wouldn’t stop you competing raw anyway. Where are you based at the mo (sorry if I’ve asked before!)
Thanks guys. Yeah I don’t think I’ll be doing the suspended GM’s at the gym I’m at, but I will definitely try the bottom-up variation… seems pretty similar anyway.
I’m living in Adderbury right now, bout 5 miles from the RAF Croughton Base.
Squats
135x8
225x4
275x1
315x1
365x1 405x6 +1 or 2 rep PR *need to look back… I think I’ve done 5 reps.
That’s it. My left leg was hurting the last couple days, like a bad ache all up the quad area. I was thinking it was just beat up or something, and maybe that’s all it is.
It was feeling ok today until I was movin up in weight on the squats. When I hit 365 it was aching and throbbing bad enough I was thinking I should just call it a day. I was massaging it and waited several minutes and it went down some so I said screw it. I was not feeling up to hitting a 1RM or anything today. I wasn’t sure if I had hit 4 or 5 reps with 405 before so I just went for 6, lol.
My leg was hurting so bad after that set I could barely walk. I just packed up and limped out of the gym. I’m hoping it’s nothing… it really just feels like a really bad ache. Gonna take it easy for a few days and hope it feels better.
Edit: I did do a bunch of paused squats which I have not done in a long time, so that may be the reason… I dunno.
Squats
135x8
225x4
275x1
315x1
365x1 405x6 +1 or 2 rep PR *need to look back… I think I’ve done 5 reps.
That’s it. My left leg was hurting the last couple days, like a bad ache all up the quad area. I was thinking it was just beat up or something, and maybe that’s all it is.
It was feeling ok today until I was movin up in weight on the squats. When I hit 365 it was aching and throbbing bad enough I was thinking I should just call it a day. I was massaging it and waited several minutes and it went down some so I said screw it. I was not feeling up to hitting a 1RM or anything today. I wasn’t sure if I had hit 4 or 5 reps with 405 before so I just went for 6, lol.
My leg was hurting so bad after that set I could barely walk. I just packed up and limped out of the gym. I’m hoping it’s nothing… it really just feels like a really bad ache. Gonna take it easy for a few days and hope it feels better.
Edit: I did do a bunch of paused squats which I have not done in a long time, so that may be the reason… I dunno.
[/quote]
that ache in your leg is your bodies way of telling you it doesn’t like being a runway model. it NEEDS chinese food and lots of it. eat and you will feel fine.
Flat BB Bench
135x5
185x3
225x1
275x1
315x1
335x4 AHHHHHHH ALMOST 5 I SUCK
Seated DB Press 100x7 +2 rep PR IM AWESOME AGAIN!
Neutral Grip Pullups
BWx10x2
1-Arm HS Rows
2plates x20
High DB Row *like a rear delt row… i dunno
60x10
Bent DB Reverse Fly
20x20
Triceps Pushdown
50x30
Got videos but I’ll put them up tomorrow. My previous best was 315x6 when I hit that 375 max. I should have had that 5th rep but my setup sucked and I just felt really loose. I think my max is up right now though and I will find out next week.
Weighed 255 today in the gym… that should start going down some though.
