Extra Bench Work and Lat Work. First PAIN FREE Press day in 2 months I couldn’t believe it. All the stretching, soft tissue, high volume back work, and massages are finally paying off.
Flat Bench with Sling Shot: Worked up to 365 for a single. Then dropped the Sling Shot and did 5 sets of 3 with 185 Speed Bench.
Rear DB Laterals: 3 sets of 20 with 20lbs.
Face Away Lat Pulldown: 100, 120, 140, 160 for 20 reps super-setted with 25 Red Band Pull Aparts.
Tricep Pressdown: 65, 85, 105, 135, 150 ( full stack ) for sets of 12, dropped to 50lbs for 50 reps.
Hammer Curls: 25lbs for 3 sets of 20 reps.
[quote]budreiser wrote:
isn’t 185 a little light for speed work for you? props on benching pain free though[/quote]
It is. I usually use 205-245 for spped and tech work, but I am not even going to lie I am so damn scared of pissing off this elbow again that my Vagina is really holding me back a bit haha.
Awesome AWESOME Squat and Deadlift day today at TSF. Me and Kristi both killed it today really really pushing weights we didn’t think we could do especially Kristi she was a insane motivation today be sure to check out her log later.
Reverse Band Squat: Worked up to 600lbs for a pretty damn easy Single. Set the bands up so they completely deloaded at the top the bands didn’t even touch the bar the last 6" and may have taken 100lbs off in the hole maybe.
Deadlift Belt Only worked up to 550 for single. I may have had a bit more in me but, didn’t want to grind anything.
Overhead Press Day at the Rush felt so damn good. First time overhead pressing anything remotely heavy and my elbow not hurting so I had to go all out and prey to god for a PR I needed the motivation on my pressing so bad.
Barbell Push Press: Worked up to 315 for 3 sets of 2 misses but, I was so damn determined I was not and did not leave until I hit it. Lifetime PR for me at just under 220 body weight.
Wide Grip Pulldown: 3 sets of 10 with 230lbs, 1 set of 16 with 230.
Rope Face Pulls: 5 sets of 20 with 40lbs.
Tricep Pressdown: 40lbs for 5 sets of 25.
Unplanned probably not the smartest session I have ever done but, something has kicked in and it feels like I need to go into the gym and smash PRs and damn it that’s what I have done. I will how ever no matter what not train until Sunday as I have without a doubt put my self into a “Over Reached” state and now and need to compensate and hopefully reap some rewards.
Hex Bar Deadlift: Worked up to 600lbs for a single with a only a belt and 3-5 second hold at the end.
DB Paused Shrugs: 1 set of 20 with 45, 55, 65, 80, and 90lbs.
Took a few days off since the last session to let my body rest up and benefited tremendously for it today. Went in to TSF with Kristi and Sam today for some heavy ass Block Pulls and Pause Squats… Yes in that order.
4in Block Pull: 135 for 2 sets of 5
225 for 2 sets of 5
315 for 1 set of 5
405 for 1 set of 4
495 for 1 set of 4
545 for 1 set of 3- Weight PR
585 for 1 set of 2- Weight PR- Video only shows 1 rep no one was expecting the second pull.
2in Block Pull: 585 for 1 set of 1- Technically a PR all around but, I got pulled forward on my toes and had a slight hitch.
Close High Bar Pause Squats: 150 for 5
200 for 5
240 for 5
260 for 5
290 for 5
310 for 5 - Weight PR
330 for 5 - Weight PR
[quote]csulli wrote:
600lbs from the floor is comin up soon for you man[/quote]
I really hope so Csulli was praying to pull it by November but realistically I’m thinking 540 Squat, 315 Bench ( since elbow is giving problems ) and 560 Deadlift at 198. Sitting at 218 this morning so thinking of cutting weight and hopefully going to try and qual for RAW Unity as junior.
Bench Press: Worled up to 300lbs with a big pause. Added The Slingshot and went to 315 for 4.
Each Set Super Setted with Rope Face Pulls with 40lbs for 20 reps.
Flat DB Pause Press:70 for 15
80 for 10
90 for 6
100 for 3 and 1/2
Chin Ups: 50 Reps Total
Barbell Shrugs: 135, 185, 225, 275, 315, 365, 405, 455 for 8.
Face Pulls supersetted with Tricep Pressdown: 40 for 20/50
50 for 20/40
60 for 16/30
70 for 12/20
80 for 12/10
Supinating DB Curls: 4 sets of 30 for 8 reps.
Front Squat and Deadlifts at the Rush. Bodyweight is down to 218 as well at the time of this session. So looks like cutting the water weight to make 198 in November is a real possibility.
Front Squat: I was feeling really off today and my knees were kinda flared up a bit so I wound up doing a light wrap. Worked up to 365 for 2 sets of 3. Nothing spectacular to write home about.
Deadlifts: all I can say is fucking A. I don’t know what I have been doing to make my deadlift climb but, I hope I keep doing it. Worked up to 500 for 2 sets of… wait for it… wait for it… 5… FIVE whoop whoop. Huge accomplishment for me. They all looked great with zero hitch. No one would have thought I struggled had it not been for the puddle of blood from the nose bleed
Are you hard set about entering the 198s? You know your body better than anyone but as for me, I tried to hold at 205 for the 198s and did not “FEEL” as strong when I got there. When I bumped up to the 220s I did a little more weight but felt so freaking strong.
Is there any modifications can do with you “Supplements” so that it’s just water weight you are dropping? I cut all sodium out 2 days before and pissed like crazy.
I hope they let you weigh-in the night before. Is this the same comp. the wife is entering?
[quote]doublelung84 wrote:
Are you hard set about entering the 198s? You know your body better than anyone but as for me, I tried to hold at 205 for the 198s and did not “FEEL” as strong when I got there. When I bumped up to the 220s I did a little more weight but felt so freaking strong.
Is there any modifications can do with you “Supplements” so that it’s just water weight you are dropping? I cut all sodium out 2 days before and pissed like crazy.
I hope they let you weigh-in the night before. Is this the same comp. the wife is entering?[/quote]
Iam a champ at dropping water haha. Week out ill cut most carbs, 4 days put Extreme Hydration, 3 days out drop sodium, last 18 hours before meet zero water or fluids. Will easily drop the 20 lbs. Weigh ins are Friday around 9am through out the day meet is Saturday. Will weigh in ASAP then head back to the room and hook up to a IV and sip pedalite and gatorade have 3-4 carb rich meals through out the day and will honesty probably weigh 220+ on meet day.
Honesty the only thing holding me back from for sure going 198 is that I dont personally wanna have to cut carbs and sodium the last week just out of lazyness and taste lol.
Back Squat no wraps: Worked up to 470 for a pretty easy single. Was going to take 490 but as soon as I stood up I could feel I just didn’t have it so I just said oh well and re-racked it.
Deficit Deadlift about 2-3": I worked up to 500lbs for 1 set of 3 and then 1 set of 4. I honestly had 5-6 I believe but on the second rep I had a massive nose bleed and the amount of blood was just like damn so I called it there.
Press Day and Upper Back at the Rush all on my lonesome…
Bench Press: Worked up to 275 for 3 paused… This is fucking pathetic. I am finely pain free in my elbow but, every single week it seems like my bench is moving backwards. I really don’t understand why. Form has not changed and programming has not changed so I just don’t get it. How ever I have just come to the conclusion I need a deload from Benching. So until the meet I am just going to focus on some Close Grip Speed Bench and push hard on my Strict Overhead Press since my overhead is just fucking blasting off.
Seated Shoulder DB Press: worked up to 2 sets of 10 with 80lbs DB. This is a huge PR. Last time I did these I barely hit 70s for a set of 6. Then I went up to 90s for a easy triple. - YouTube
Chin-ups: 1,2,3,4,5,6,7,8, 7,6,5,4,3,2,1. Lots of stretching of the lats after.
Barbell Shrugs (strapped in after 315): 135,185,225,275,315,365,405 for 12. 455,495 for 6
It’s a long shot, but you think maybe the improvements in your OHP are affecting your bench? Basically your body getting tuned to the OHP movement pattern, but that’s throwing off the bench?
but, I was so damn determined I was not and did not leave until I hit it. Lifetime PR for me at just under 220 body weight.