Wednesday: ME Bench Press
Floor Press: worked up to about 80% of my 1RM. That is it.
Squat/Deadlift assistance: Friday, 9/5/08
45 minutes shoulder and hip mobility/strengthening:
LOW Box Squats w/tampon. high bar, close stance: (basically a full squat with a box at the bottom) 2x10x55, 75x6, 105x5, 125x5, 145x5, 165x5, 195x5(PR) this felt difficult, but I left a little in the tank. I probably could have done 205-215.
45% hyper w/cambered bar: 3x12-15
Sit ups with feet under power rack(held weights behind head): mex15, 10x12, 25x10(PR)
I worked in 3x10 mini band pull aparts. Everything felt pretty good. I will keep doing mobility work and some shoulder stuff before the meet, but this will probably be my last real workout before the meet. I didnt even mean to get a PR on the squats.
Form was good, I stayed upright and tight, and just felt good. Looking back, this is a 20 pound PR from the last time I did low box squats, and this was about 2 inches lower than that.
gl on the meet, if u eat more u wont overtrain… btw i grew another inch im almost 6’5’’ now and i hit 275 on bench recently:) make sure u leave plenty of time to recover for ur meet, at least 3-5 days
Thanks for the advice. I saw the bench PR thread, great job. I am not worrying about weight classes after this meet. I’m gonna eat enough to recover and thats that. I’m basically taking this week off (mon-friday), and the meet is on saturday. I just hope my car holds up for the 5 hour drive.
Meet results:
Squat: 235/250/285(M)
Bench: 135/150/165(M)
Deadlift: 295/320(M)/320(M)
No PRs. Not a good day. I just couldnt fall asleep the night before. I slept from about 3-6, so about 3 hours of sleep. I was so tired that I was dizzy, and kept blacking out in the hole and losing my air/tightness. Even 135 felt heavy during warm ups. Luckily, I got in a 30 min. nap while the bench only guys lifted. 150 was easy, and I think 165 would have been too, but the guy who unracked it picked up my upper back. I couldnt regain any tightness, and it was over.
I got another little nap in before deads, but by then I was just wiped out. I struggled a little on my opener, which I can normally do very smoothly. My second attepmt got rediculously close to lockout, but my back just couldnt take it. Same thing with 3rd attemp. I am happy, however, that I was able to do all these lifts without any real problems with my ass/hammy. This is very good. I think I will work hard on technique for these nexy few weeks, and do another meet in october. I will make up for my shit ass performance then.
ME Squat/Deadlift: 9/16/08
warm-up
shoulder prehab
Low Box Squat w/ tampon, close stance: barx10, 105x5, 125x5, 155x5, 175x5(PR w/o belt),belt on, 215x1,1,1, 205x3, 200x4(all PR’s)
Good Mornings: barx10, 105x10, 125x10
45% Hypers: 3x15
Ab thing: 4x10
Foam roll/stretch
ME Bench: 9/18/08
warm up
2 board press: barx10, 65x5, 85x3, 95x3, 115x3, 135x3, 155x2, 160x1(PR), 170x1(PR)
Dips: 12, 10, 8, 7
Upright row: 50x15, 60x12, 70x12
BB curls: 1x20
I took 170 5 times before I made it. I couldnt get warmed up, and kept having form issues. I knew the strength was there, so I decided I had to get it. Once I finally perfected my form, it went up pretty quick. I probably had 5-10 lbs. more in me.
DE Squat/deadlift: 9/19/08
warm up
Box Squat, parallel: 12x2x145, 195x1, 275x0
Speed Pull: 135x1, 135+quaded mini: 1,1,1
RH: 35x10, 35+minix10, 35+lightx10, 45+lightx10
Side Bend: 100x10, 120x10(PR), 150x2
Hanging leg raise: 1 chainx10, 2 chainsx10,10
Foam roll/stretch
Good session. I know the strength for the box squat was there, and I got about half way up before I stalled. I lost my air and my knees caved a little though. Form/technique will be the biggest focus of this next training phase. I was extrememly happy with the way 195 came up though.
I had no belt or anything on for the speed sets or 195. I didnt do much for deads, because Ive got a deadlift session planned for monday. Probably r/b deads. Also, quaded mini bands add and insane amount of tension at the top, damn.
DE Bench: 9/21/08
Speed bench: 85+1 chain per side
8x3
Pin press: 135x5, 225x5
Pushdowns: 4x12
Just went throught the motions. My pec hurt really bad, and I just felt like shit. I still trained because my little bro was there, and I didnt want him seeing me being a big pussy. I would call this a deload workout, I guess.
ME Squat/Deadlift: 9/22/08
warm up
Reverse purple band deadlift(we figure out that it took 50-55 lbs. off the bottom, and 0-5 at the top: 135x3, 135x3, 135x3, 185x3, 225x3, 255x3, 275x3, 295x3, 315x3, 335x1, 375x1(PR), 335x3(PR)
Good Morning: barx10, 95x10, 115x10, 125x10
single leg 45% back raise: me+mini bandx12, me+2 mini bandsx8, 8
Ab thing: 4x12
Great workout. I tripled my old PR from last time I did rb deadlifts, and got a 40 lbs. PR on the single. I can finally say I am injury free, and just trying to keep it that way. I’m going to start doing more unilateral stuff again, and work harder on conditioning. I found out that if you put a 100 pound plate on a mat, then wrap little chain around it and onto your belt you can drag it like a sled around the track. I’ve been doing these in my warm up, but hopefully I’ll have a real sled soon. Those single leg back raises were hard as hell.
ME Bench Press: 9/24/08
Incline Press, med. grip: barx5,3,3, 55x3, 65x3, 85x3, 95x3, 105x3, 115x1, 125x1(PR), 135xM, 115x2
Low Cable Row: 4x10
DB Extensions: 4x10
DB rear flies: 4x10-12
Hammer culs: 4x8-12
Rear Delt machine flies: 3x12-15
Bench Press: barx25,25
Good workout again. I think I could have gotten 135 on the inlines, but I kept trying to press straight like in a flat bench instead of up. O well, I’ll get it next time for sure. I’ve been getting stronger every workout lately, and my weight is holding steady at about 150. I’m eating quite a bit more though. I will continue as I am now until my gains start stalling, then I will further increase the food intake.
DE Squat/Deadlift:
warm up
Box Squat(low box, 1-2"): 10x2x155, raw
Speed pulls: 1x1x135, 3x1x135(added 2 chains), 6x1x185+2 chains
RH: 2x10, 1x30
Cable Side Bends: 2x10
Hanging Leg raises: 3x10
This was a good workout. The best thing about it was how damn quickly my brother picked up on the form for squats/deads. I had him doing sets of 5-8 with just the bar, and by the second or third set his form was damn near flawless. He just got it.
He learned in about 6 minutes what I learned in about a year. He decided he liked pulling sumo, and his form on those were perfect too. He did a couple sets off a box with 135, then did a few sets with 135 off the ground for triples.
These were pretty easy for him. I’m really looking forward to my DE bench session Sunday, which is weird, because I fucking hate benching. Maybe it’s starting to grow on me.
DE Bench: Sunday
Speed Bench, 1 chain per side: 6x95x3, 115x3, 135xM(should have gotten this, stalled about half way up)
Pin Lockout: 135x5, 225x5, 245x6
DB Press: 3x10
T-bar Row: 3x10
Pushdowns: 4x8-12
Cable Curls: 2x8-12
Another pretty good workout. I only got a few hours of sleep last night, plus a little nap before training (I had to close then open at work). Despite this, I was still happy with my training.
ME Squat/Deadlift:
warm up
Free Squat: barx10, barx10, 105x3, 145x3, 195x3, (add briefs) 235, (add briefs) 285x3, 325x2(PR), 345xM, 235x5,5,5
Good Morning: 3x10x145
Single leg 45% hyper: mex10, minix10, 2 minisx10
Band abs: 4x10-15
Foam roll
Another good workout. I made the dum ass mistake of going for a double on my old PR (325). I fell forward/lost balance on the 345 attempt, so I dont really know how it would have been. I will free squat again in a few weeks, and try for 365. I will start adding some raw sets of 5, probably with 225, for sets of 5 after my max effort movement to work on form.
If I could sit back better, and keep my back arched, then my squat will see some big jumps. I really need to hammer my posterior chain/abs hard. Once I get enough money I’m going to get a squat suit and bench shirt. I might do another raw meet in november before that though.
Today I went for a walk in the morning, got a full body massage in the afternoon, and just got back from playing tennis. Tommarow is Max Effort Floor Presses, and I actually have a training partner. Hurray?
ME Bench:
Floor Press: barx6,6, 65x3, 95x3, 115x3,3, 135x1, 155x1
Bench Press: 3x5x135(PR)
DB extensions: 4x8-10
Pullups: 5x3-8xme
Machine side laterals supersetted with rear delt raise machine: 3x12 of each
BB Curl: 3x15
DE Squat/Deadlift:
warm up
Box Squat(1-2’’ low): 6x2x195
Speed Pulls: 10x1x205+2chains
Dimel Deadlifts: 3x20
Side Bends: 2x8
Cable Abs: 2x8
Foam Roll
I was tired as hell today, and didnt want to drink a Spike late in the afternoon. This seems to be a trend for my dynamic days. The squats were completely raw, and I wore a belt on the deads(my low back was still sore from monday) 195 felt ok for the squats, but heavier than it should have.
I cut back a bit since I did heavy squats on monday, and my glutes were still sore. The deadlifts felt good after a few sets, once I got my form just right. I’m actually pulling faster with the sumo stance than the conventional. I might try some heavy sumo pulls in the near future to see were I’m at.
DE Bench Press:
Speed Bench: 6x3x95, 3x3x115
Rack Lockout: 135x5, 225x3, 245x2
DB Shoulder Press: 3x6-10
T-bar Row: 3x10
Pushdowns supersetted w/ Mini band pull aparts: 4x12/4x15
ME Squat/Deadlift:
Suspended Chain Goodmorning: bar x10, 95x5, 135x5, 185x3, 225x3, 275x1, 315x1, 365x1(PR)
ATG Squats: 135x10, 2x185x10
45% back raise(single leg): mex10, 2x2 minisx10
Pulldown Abs: 5x10
Band knee outs: 3x3 holds
ME Bench Press:
warm up
Reverse puples band press: 95x5, 135x3, 155x3, 185x3, 205x1, 225xM, 205x2(PR)
Flat Bench: 3x3x135
Pullups supersetted w/ Dips: 3x10
Seated DB Cleans: 4x12-15
Pin wheel Curls: 3x10
Internal/External rotations: 3x15-20
I really need to learn to keep my cool on my max attempts with the bench press. It seems as though every damn time I go over 85%-90% of my max, my form goes to hell. I somehow forget to use leg drive, my upper back goes slack, I lose my air, and I hesitate when lowering the bar.
DE Squat/Deadlift:
warm up
Low Box Squat w/ purple bands: barx10, 105x5, 145x2, 2x165x2, 7x175x2
Pull through: 4x8-12
Side abs on back raise: 3x15
Ab Wheel superetted w/ leg raises: 2x8
3 trips back and forth pulling the mat with a 100 lbs. plate and a 45 lbs. plate. I went as fast as possible. It started pretty fast, but ended with me barely moving. I was pretty exhausted after this.
My training days will most likely be like this from now on:
Monday: ME Bench Press
Wednesday: ME Sqaut/Deadlift
Friday: DE Bench Press
Saturday: DE Squat/Deadlift
The main reason for this is that I will have someone to train with, and this will be easier because of my work schedule for now. I always work mornings on Sundays, so I’m super tired for my benching.
Bench assistance: monday
ME Squat/deadlift: tuesday
Suspended chain good morning: worked up to 365x1.
Full Squat, no belt/wraps/whatever: 135x10, 2x185x10
Abs
ME Bench: thursday
2 board: worked up to 160x1
pullups: 5x8
Dips: 5x10-12
DB Cleans: 4x10-15
shoulder rehab
Saturday: DE Squat/Deadlift
Box Squat: 5x2x235 and purple bands (w/ briefs)
Deadlift: 5x1x225(added a chain every set)
cardio
Monday: Squats
Squat: bar x10, 105x10, 145x3, 165x5, 195x5, 205x5
Zercher step ups: 105x10, 125x10, 105x10
Blast Strap ab fallouts: 3x8-12
Recovery/whatever: Tuesday, 10/21/08
Treadmill w/ 11 incline and 4 mph speed, 20 minutes
Band Goodmorning: 2x12
leg ab/adduction: 2x12-15
Foam roll/stretch
Bench: 10/22/08, Wednesday
Floor Press: barx10, 95x5, 125x5, 135x5(PR), 145x5(PR)
Blast strap pushups: 5x12-15
Puple band face pull: 4x10-15
Later: 3x12-15 mini band pull aparts
This was a good workout. I think that my training volume was WAY too high, and I feel like some very big pr’s are on there way. As funny as it sounds to me, I think I was training too hard??? Whatever, it’s great to have training partners. With a few minor technique changes, it felt like a whole different movement. My form could have been better too.
Deadlift: 10/24/08, Friday
Deadlift: 135x5, 185x5, 225x5, 245x5, belt on: 255x11(PR)
KB Swings: 3x32.5?x20, 1x12x32.5(single hand)
Straight leg sit ups: 3x12, 1x24
I’d like to get the same amount of reps with 315 as I did with 255. I’m really going to try to hit a 405 dealift before the end of the year. This session was pretty brutal.
The reps on the deadlift killed me, and I really felt the kb swings in my glutes. The sit ups were easy, I’ll have to add weight next time.
Also, I got some good advice on form. I need to drive through my heels more by getting my big toe up, not let my upper back round too much, and get down further to use more quad to break it off the floor. I really need to work on doing this, and a lot smoother.