That reracking :L
Squat Session at the Rush.
Front Squat: Worked up to 275 for 2 sets of 5 and 1 set of all 11.
Dead Stop Hack Squat: 3 sets of 5 with 300lbs
Dimmel Dead: 3 sets of 15 with 185lbs.
Barbell Back Extension: 3 sets of 10 with 85lbs.
Bench Work at the Rush.
Bench Press: work up to 235lbs for 2 sets of 3. Then 1 set of 6. Finish off with the Sling Shot for a set of 12.
Bemch is feeling so funny again. I dont understand how every upper body movement is improving except Bench.
Cable Row: 160lbs for 3 sets of 12.
Can’t remeber what there called Presses: 45 for 10, 65 for 10, 85 for 10, 105 for10.
first time ever doing these and holy cow that destroyed me.
Reverse Bench Press: 135 for 12, 18 for 8, and 205 for 6.
Hammer to Supinafe Curls: 30 for 3 x 8 last sets Drop to 20 for 8 , then 15 for 10.
I dont know why but, my Reverse Bench feels 10x better than my regular. I think I’m going to train it as my main press for a few,weeks and see what happens. If it feels this good next week I may even consider looking to competing with a Reverse Grip.
Squat Volume and Heavy Pulls.
Back Squat: I worked up to 405 for a top set of 8 with knee wraps. I honestly felt I had 12 in my legs but, my upper back and shoulders were so tight I couldn’t even begin to pull them under me and my upper back went fast.
Took the wraps off and went down to 225 for 4 sets of 5 with 225 on Pause Squats.
Block Pulls off about a 4in box working up to a massive PR of 600lbs. Finally this is the first time in my life I have ever pulled 600 from below my knees and yes there were some knees locking and unlocking but, hitching was minimal and I am very happy with this. Also if this follows the strength curve as usual I should be able to pull 600 from the floor in 3-4 weeks.
Bench Day at the Rush.
I have been playing around with Reverse Benching and I have to say I freaking love it. I’m off little still just because its so new to me but I feel so damn good in the position and zero shoulder and elbow pain which has been half the reason I couldn’t push my Bench work very hard lately.
Reverse Bench Press:225 for 10, 235 for 2 sets of 6 and 1 set of 7. I didn’t think these would feel as good and should not have hit 10 on 220 kinda tired me but what eve. I love how easy everything flies off my chest with this form and then I have always been a relatively much stronger triceps presser than the traditional flare and chest press. So I feel if I start hitting these and triceps hard I should smash some PRs and maybe even finally have some arms.
Reverse Bench Volume Work: 155 for 4 sets of 10. Kinda taking a page out of 5-3-1 here BBB just to try and really find my groove with this really.
Barbell Strict Rows: 155 for 3 sets of 15.
Chin Up 3 sets of 5 plus 3 negative reps each set.
Been missing your shit lately man. I like the direction you’re heading in. You bailin on the strongmenz?!
[quote]strongmanvinny wrote:
Been missing your shit lately man. I like the direction you’re heading in. You bailin on the strongmenz?![/quote]
Not permanently I dont think but, I won’t lie for some reason I love powerlifting alot maybe even more so than Strongman. Also right now with money being tight its a much more wallet friendly sport and honestly I’m so far behind the curve on gym strength compared to other 231 guys I need to spend some time really just hammering the basics.
[quote]Reed wrote:
I’m so far behind the curve on gym strength compared to other 231 guys
[/quote]
Not for long! Your training looks really solid.
[quote]csulli wrote:
[quote]Reed wrote:
I’m so far behind the curve on gym strength compared to other 231 guys
[/quote]
Not for long! Your training looks really solid.[/quote]
Thanks Csulli. I’m doing my best but honestly I wanna see a 600 Squat and 600 Deadlift before I go back. If I can jeep up the progression I have which is doubtful I’m hoping I can do that in 6 months to a year at latest
Tuesday- December 3rd 2013
Reverse Bench Press:
95 for 10
135 for 8
185 for 5
225 for 3
250 for 3
275 for 3
290 for 1
300 for 1
310 for 1
Reverse Bench Press Floor Press
225 for 3 sets of 6
-add slingshot-
225 for 12
Underhand Pulldown
120 for 12 reps
140 for 12 reps
160 for 3 sets of 12
Incline DB Extensions
20 for 15
25 for 12
30 for 3 sets of 12
Rope Press Down
30 for 20
40 for 15
50 for 12
60 for 3 sets of 10.
Squat Heavy Day
12" Box Squat Belt Only:
135 for 2 sets of 8
185 for 2 sets of 5
225 for 2 sets of 5
275 for 5
315 for 5
365 for 3
410 for 1 set of 6, 1 set of 7.
GHR:
Body weight for 4 sets of 5 plus 3 negatives.
Hammer Strength Standing Leg Curls:
30 for 15
40 for 15
50 for 15
60 for 12
80 for 10
Standing Calve Press:
120 for 3 sets of 8
Bench and Triceps Overload
Reverse Bench:
95 for 10 (comp pause)
135 for 10 (comp pause)
185 for 5 (comp pause)
225 for 3 (comp pause)
250 for 3 ( Comp pause + Sling Shot)
275 for 3 (comp pause + Sling Shot)
295 for 1 + Sling Shot
305 for 1 + Sling Shot
315 for 2 sets of 1 + Sling Shot
315 for 1 sets of 2.5 + Sling Shot… I really wanted 3-4 but I still am alittle off in this style so I got out of my groove pretty bad.
315 for 2.5 reps. I am pretty off today due to having a tooth pulled yesterday and the Oxys they put me on really have system not firing correctly. Which is why I am pretty damn proud of this. The first 2 were pretty easy but, the second one I let the bar travel to far out in front of me and it landed to low. I tried to bring it back and think if Andrew would have gave 2 seconds longer I might have but, probably a lot safer he took it.
Rope Face Pull:
50lbs for 3 sets of 12
Incline DB Extension Press
30lbs 3 sets of 12
Rope Hammer Curl
- super set-
Straight Bar Press Down
3 sets of 12-15 reps 60lbs
These were done back to back to back switching between tats
I think you just need to feel heavy weight on the bench and build up those pecs and tris a bit.
December 11, 2013- Bench Volume
Reverse Bench- 235 for 2 sets of 6 and 1 set of 11. This was a rep PR and has me calculated out for 329lbs Bench. This makes me happy as its my goal for the meet in March. I have a video of the 11 rep set will try and post it up later. Looking great but, still working out some kinks on it.
DB Shoulder Press: 50 for 15, 60 for 12, 70 for 1 set of 8 and 1 set of 7
Chin Ups: 4 sets of 10
-Giant Set-
Face Pull: 4 sets of 20 with 60lbs
-Giant Set-
Band Pull Apart: 4 sets of 20 with red band
Incline DB Rollbacks: 30lbs for 12, 35lbs 12, 40lbs for 10. 40lbs for 10 the drop to 25lbs for 10
I found reverse grip benching absolutely terrifying the couple times I tried it. I always felt like the bar was just going to roll directly onto my face. In fact it was even worse than the time I decided to see what mixed grip benching would be like.
[quote]csulli wrote:
I found reverse grip benching absolutely terrifying the couple times I tried it. I always felt like the bar was just going to roll directly onto my face. In fact it was even worse than the time I decided to see what mixed grip benching would be like.[/quote]
LMAO I’m sorry man I guess its just a complete matter of how we are built. I seriously love it and its coming very natural so far. The only thing I have a problem with is not coming down in a arch and getting pulled out of my groove pretty catastrophically haha.
Squat and Deadlift Volume and Tech.
Squat to a 10" box:
135 for 3 sets of 5
185 for 5
225 for 5
275 for 3
315 for 1
355 for 2 sets of 5, 1 set of 9 = 19 reps with 70%
Deadlift from the Floor:
135 for 5
225 for 5
315 for 5
405 for 10 sets of 1 rep every 10 seconds.
Standing Leg Curl:
50 for 12
60 for 12
70 for 12
80 for 12
DB Stiff Leg Deadlift:
50lbs DB for 3 sets of 12. Very slow deep stretch and pause.
Bench Lockout Overload Work
Reverse Bench with Sling Shot:
45 for 10
95 for 10
135 for 6
185 for 6
225 for 6
275 for 2 sets of 6 and 1 set of 8.
Barbell Rows:
135 for 10
185 for 10
225 for 10
245 for 2 sets of 10
Neutral Pulldown:
100 for 8
120 for 8
140 for 8
160 for 8
180 for 8
200 for 8
Triceps V Bar Press Down:
80 for 25
90 for 20
100 for 15
-drop set-
60 for 15
Band Pull Apart:
Red Band 3 sets to failure between 20-30 reps
Heavy Squat Top Overload
Squat to a 15" Box:
135 for 2 sets of 8
185 for 5
225 for 5
275 for 5
315 for 5
365 for 5
405 for 3
455 for 3
495 for 3
550 for 3- PR. Last time attempted this weight to this box I did not even make it to the box before I completely crumbled and had to dump the bar.
Face Away WIde Pull Downs:
100 for 10
120 for 10
140 for 4 sets of 10
Back Extensions:
Body for 20
10 for 20
25 for 2 sets of 15
Standing Leg Curl:
40 for 20
50 for 20
60 for 20
Calve Raise:
100 for 15
120 for 15
140 for 12
160 for 10
-Drop Set-
100 for 12 plus ISO Hold at top for 10 Count