box squat:
45x10
add bands doubled up, around pin number 3 or 4 i forget no idea how much tension but there was definitly tension on the bottom
bar+ bands x10
135x5
185x3
225x3,3,3
remove bands:
225x8,6
gm’s think i will finally start using this as my second ME movement, tap and go on pin #13
95x5
115x5
135x5
155x5
lunges (reps per leg)
85x10,8
fat bar curl (little momentum)
70x15
90x15 +5 reps
70x20
reverse fat bar curl (strict)
40x12
50x12
40x15
decline situps
bwx10
+25x15,15 +5 reps
bwx15
u might notice all the fat bar work, mostly because i want sweet forearms haha
ok so i decided i never had enough volume when i did close stance squats, so i think im going to continue with those in the 6-8 rep range as long as i can hit 315 by june 13th for my power lifting meet, i noticed today i couldnt get as low as i wanted with the wider stance so well see what happens, goals for the meet
315-335,265-275,450-500
pin press with bands (1/2-1 inch off the chest)
barx20
+bandsx10
95x5
145x3,3,3,3 (+10 pounds and 1 set)
incline
135x10
185x5
205x5
225x4 +1 rep
145x15
close grip death, goes from close grip to 2 board, to 3 board all in a row i think ill change the 3 to a 4 board though its not enough of a difference, i figure this will help with my needed tricep size and strength
135x8,5,4 (thats reps per board)
185x5,4,1 to much weight haha
135x5,5,4
fatbar skull crushers
40x15
60x12
80x8,60x8,40x10,20x15 drop set
plate raise
25x20,20
then band pushdowns 100 reps and situps
the foam rolling is definitly helping the shoulder and pec, also i move my flat and decline bench grip in to middle or index finger on the ring and for incline i stop about 2 inches off the chest when my arms hit 90 degrees and thats like the point where it starts to pinch so its been hurting less but im still growing
back
did 6 sets pullups (assisted)
5 sets t-bar rows
2 sets barbell rows
then back planks and hanging with weight to stretch out, also started doing TKE’s and it felt good on the knee
revserse band squat (new close stance)
135x5, had to pull it down a bit on the bottom part so i think i have about -100 or 135 at the bottom
185x3
225x3
275x3
315x5
365x2 knee wraps on
405x2 wow!
315x6,6,6,6 no wraps
just ordered shotput shoes for the spring season, hoping they help with disc and shot as far as speed across the circle especially now that we are throwing on concrete
[quote]bignate wrote:
reverse band fat bar close grip bench press!
took 150 just to be able to bring it down to the chest so well go with about that much off at the bottom
pin press with bands
95x5
115x3
135x1
155x1
175x1
185x1 more than i expected to hit with this
115x8
decline fat bar
110x10
200x6
250x3
270x1
290x0 shouldnt have gone for this was to tired from maxing
200x10
close grip death
135x6,6,6 regular, 2brd, 4brd
135x6,6,6
135x6,6,6
plate raises
25x20
45x10
25x20,20
some reverse flies and abs, going to see where my max on regular bench is on next friday, then i will switch my ME movement to decline fat bars, and close grip death 3,3,3
bent over cable rope pull
60x15,15
wide grip row
100x15,15
facepulls and dumbells curls
then did a few sets of abs and back extensions
Heres the plan for lifting starting tomorrow as track begins again:
monday: tricep/shoulder dominated workout
close grip band presses, incline cg, shoulder pressing etc…
tuesday: free squats, snatches, leg and back accessory
wed: off
thursday: deadlifts, safety squat bar box squats, alternate power cleans with clean pulls
fri: Decline bench, one board/floor press, tricep accessory
sat: off
sun: back
