[quote]BlackLabel wrote:
bignate wrote:
box squats with saefty squatbar
2795x3
Those bands seem to be working
[/quote]
yeh they are hahaa i meant 295 heh
Decline bench:
45x30
135x10
185x5
225x3
275x2,2 pr
flat bench
185x3
225x1
265x1
add 2 brd
265x3
add 4 brd
265x6
neutral grip push ups
bwx10
+25x10
+45x10 pr
bwx15
barbell skullcrusher
65x12
85x10
65x20
plate raise
25x20
45x10,10 pr
good session today and yesterday feeling pretty good
So i lift with nate pretty regularly going to start logging in this forum
decline bench
45x30
135x5
155x5
185x3
Flat Bench
185x1
195x1
add 2 brd
195x3
add 4 brd
195x6
Nuetral grip push ups
bwx10
bw+25x10
bw+45x8
Barbell skull crushers
65x12x3
plate raise
25x10
25x10
45x6
gotta a nice chest pump going
back
low cable row
80x8
100x8
120x8
140x8
130x8
120x8
110x8
100x8
pulldown
120x6
160x6
140x6
supported row
150x15,15
130x15
neutral pulldown
100x15,15
bent over rope pull
60x20
did some bi’s, calves and abs pretty solid workout
[quote]ratm41 wrote:
So i lift with nate pretty regularly going to start logging in this forum
decline bench
45x30
135x5
155x5
185x3
Flat Bench
185x1
195x1
add 2 brd
195x3
add 4 brd
195x6
Nuetral grip push ups
bwx10
bw+25x10
bw+45x8
Barbell skull crushers
65x12x3
plate raise
25x10
25x10
45x6
gotta a nice chest pump going
[/quote]
YEH BUDDEY! SR90
moved mondays session to today because tuesday we have a rep test on bench ill probably use 225 for my weight
close grip with bands
45x20
add bandsx10
95x8
115x3
135x1
175x1 pr
185x1 yay
135x3
close grip incline
135x6
165x6
195x6 i think this is a pr
150x10
btn press
45x15
85x12
125x8
105x8
85x12
then rear dealt and rotator complex
bench test today, did max reps with 225 got 10 reps, most ive ever done 
squat:
135x5
185x5
225x3
245x3
275x2
295x1 good pr here
just fooled around mostly after that, got some lat work in and calves
today was a good day:
fat bar decline
20x30
110x10
160x10
200x3
240x3
270x1
290x2, pr(+20)
250x4
200x15, i believe this is a pr
since i didnt have spotters i did high pin presses to mock the 4 board since i was very fatigued and satisfied from decline benching
225x3
245x3
275x3
315x1, this was really about how long i was willing to push, got the idea from meat
neutral grip pushups, 30-60 sec rests
2 sets of bwx15
close grip bench
135x12,12
seated cleans
5’sx10
10’sx15,15
plate raise
25x20,20,20
did 2 sets of abs it was a good day, got one more week of decline then im going back to banded pin presses/inclines for another 4 weeks i like how this is working hopin to hit 300 next friday
rack pulls pin #4
135x8
225x8
275x3
315x3
365x1
405x2 pr
cable row
80x8
100x8
120x8
140x8
160x8
120x8,8,8
pulldown
120x8
160x8,8,8
dumbell row (stirct)
50x20
60x20,18
lat pulldown machine thing good for squezzing back together etc…
110x20
90x25
preacher dumbell curl
15x12
25x10
30x10,20x10,15x15 drop set
hypers
bwx15,15
today:
stationary bike for 40 minutes
530 cals burned, felt pretty good
plan for the week, gonna try to get in my tricep/shoulder day tomorrow depends on how much hw i have, worst comes to worst ill get 2 exercises in, tuesday i have a meet so leg days will be wednesday/friday, which means saturday will be my last week of decline as ME movement then i go back to pin presses with bands
this workout took just under a half hour as i am crunched for time
2brd band press (close grip)
barx30
bandsx10
95x3
135x3
165x3,3,3
neutral grip high incline dumbell presses
40’sx10
60’sx10
40’sx10,10,10,10
fat bar military press (seated)
70x10
90x10
70x12,12,10
solid to get alot of reps in, firday will be a good ME session
so i had my coach watch my squat form cuz i knew i wasnt doing soemthing right, he said im not hodling my arch and im falling over and he suggested that starting next week i start back at 135 or 185 and work on slow solid good reps, today i got up to 225x5, but shit form so its gonna be slow from here on out heres the rest of the work out
power snatch
five singles at 135
leg press
2ppsx10
3ppsx10
4ppsx10, went deeper than usual on all these
calf raises
3pps+25 per sidex10,10,10
leg curl
90x10
135x10
180x10,10
lat pull down wide grip super setted with underhand
130x10,10 for three sets (ten reps with each grip)
then hammer curls to finish this was a gut busting workout for me
If your falling forward then your abs are the weak point. Try in adding extra ab work and beltless front and back squats.
[quote]BlackLabel wrote:
If your falling forward then your abs are the weak point. Try in adding extra ab work and beltless front and back squats.[/quote]
what should i add for this? i do lots of decline situps or cable pulldowns but it seems to build the muscle but not really help… and i will probably start squatting 3x a week, back squats, box squats and front squats
I dont think you need to train squat 3x a week. I think 2x a week like youve been doing is fine. Try JUST doing beltless front squats for a while. What helped me a few months ago from falling forward was, after every squat workout (front squat mostly) id do something like 3 sets of 10 leg raises, and 30 crunches, and do the same thing at home later that night. So do front squats for 3 or 4 weeks, come back and try back squatting.
Also, where are you putting the bar on your back? High or low position? Are you sucking air into your gut on your decent? Try pushing your elbows forward to really keep that arch.
i keep it pretty low on my back and i do suck in air, i think ill start doing 3 sets of super sets of planks to back planks every night and see if that helps, and at the gym ill do leg raises. ive got time to experiment so ill give front squats another try although never been good at them but ill keep the box squats in.
box squats
135x10
225x5
185x10
155x10 really trying to sit up straight and drive with my legs not back
single leg extension
45x12,12,12 eahc leg
leg press heels on top of board, 30 sec btw sets
180x10,10,10,10,10
calf raises
3ppsx10
4ppsx12
power clean, feeling alot more accelaration now
135x5
175x3,3,3
155x3
seated curls
20’sx10
30’sx8
40’sx10
coach made me leave so he could go home haha
today was definitely more of a rep day because of my leg workout 2 days ago and we lifted after running today because of lacross, tomorrow is ME bench, last week of decline and sunday is back, also i think monday will become a DE/RE day with banded DE press, neutral grip inclines and military and skull crushers or something like that i could really use the speed explosiong for shot and benching
decline fat bar
20xalot
110x10
160x10
200x5
250x3
285x1
300x1
315x2
200x10
neutral grip incline db’s
40’sx10
50’sx10,10,10
40’sx15
military pin press #14
95x5,5,5,5,5
kennelley’s
20’sx15,15,15
super duper workout
banded pulls from pin#2, this is two pins lower from last week, also this is definitely my sticking point so i will be pulling from here from now on
barx20
+bandsx10
135x10
185x10
225x5
275x3
315x3, lockouts are easy its just the start up
275x3
225x10
off to the gym for back work
Things are looking good, Bignate.
I second the core training thing. It won’t take much, just two exercises on two separate days a week for 3 sets of 6-15. That did the trick for me. Now I don’t fall over like nuts in Front Squats.
315X2 decline fat bar? Niiiiiice