skwatt’n…sort of.
we continued with our squatting against chains. i made it through the warmups but the compression on my spine in my lower back wasn’t good. i stopped…
while everyone continued to squat i did some zercher squats.
zercher squats
0x10
135x10
225x6
275x4
315x4
by this time everyone was done squatting so we moved on to a pretty tough circuit.
suspended good mornings with SSB, dead stop zercher squats, walking lunges and leg press.
we did two cycles of these… pretty tough.
That sucks. I can’t really squat right now either because of my knee. Not the best way to start off the year… oh well, just gotta work around it I guess.
overhead press’n- tried the “z” press for the first time. very humbling. unfortunately i couldn’t really push it with my lower back acting up. it really put a lot of stress on it. i also played around with my grip on overhead press. i typically go very narrow but today i went wide so i could bring the bar all the way down to my chest. it was different.
“z” press
0x10
135x10
185x8
225x3- shut it down there. lower back was acting up.
standing strict military press- dead stop on every rep.
135x10
185x10
225x11-lost count
seated swiss bar overhead press- paused at chest
135x10
225x10
285x3
face pulls, dumbell cleans and incline situps
some x 30
Hey buddy, you still planning to go down to the Outlawzzzz Bench Meet next weekend? If you wanna meet up off 95 somewhere (i forget where that road you live off of meets up) I’ll drive the rest of the way down!
bench’n. we were supposed to deadlift tonight but we have a bench only meet saturday evening so we switched it around to give us some rest for saturday. instead of benching against chains we worked up to a moderately heavy weight so we know how to guage our attempts.
bench press-all sets were fast.
0x10
135x4
185x1
225x1
275x1
315x1
365x1
405x1
475x1
500x1
floor press
405x1
455x1
475x1 + 20lb PR
titan ram- close grip, feet up, long pause
405x1
455x1
495x1
felt strong.
[quote]VTBalla34 wrote:
Hey buddy, you still planning to go down to the Outlawzzzz Bench Meet next weekend? If you wanna meet up off 95 somewhere (i forget where that road you live off of meets up) I’ll drive the rest of the way down![/quote]
yep… i have about 10 guys from the gym coming so i’ll just meet you there. PM me your number again and i let you know when we plan to get there and we can all meet up for some grub beforehand.
deadlift’n- i pumped myself full of some antinflammators and went to work. i played it conservative but luckily got through the session without stopping. this was the last session before the bench meet this weekend.
deadlift against chains
135 + 150lbs of chain x 4
225 + 150 x 1
315 + 150 x 1
365 + 150 x 1
405 + 150 x 1
455 + 150 x 1- stopped there. they were all still fast but no need to push it yet.
suspended good mornings with SSB
135x3
185x3
225x3
275x3
225x6
185x10
i suck at good morning but that is exactly why i need to start doing these. i should be doing these with at least twice this weight. i’ll be focusing on good mornings from now on.
I had my dog in the gym with me when I jacked up my back doing suspended good mornings. He is a bull mastiff and I couldn’t get him back in my truck because I could barely walk. Took me two hours to go 20 feet and coax him in, lol
I haven’t done them since…
bench meet results-
opened with 485. went up smooth but the bench was more narrow than i’m used to and i was just a tad off center which made me come up a little uneven. good lift though.
second attempt- 500. smooth…felt light.
third attempt- went for 520 and missed it 3/4’s of the way up. plenty of strength but brought it down just a little high and didn’t have enough room to arch back over my shoulders on the way up.
so, i finished with 500 which was enough to get first place in my division and best raw bench.
time to get back to training for the next one.
[quote]maraudermeat wrote:
bench meet results-
opened with 485. went up smooth but the bench was more narrow than i’m used to and i was just a tad off center which made me come up a little uneven. good lift though.
second attempt- 500. smooth…felt light.
third attempt- went for 520 and missed it 3/4’s of the way up. plenty of strength but brought it down just a little high and didn’t have enough room to arch back over my shoulders on the way up.
so, i finished with 500 which was enough to get first place in my division and best raw bench.
time to get back to training for the next one. [/quote]
Congrats big dog.
Nice man! Sorry I couldn’t make it down and cheer ya on. I have slept pretty much 75% of the last 3 days…hoping this thing is over and done with by Tuesday…ugh
How did the rest of your guys do?
squats- back has been feeling a little better so i upped the weight a little bit but shut it down early. that’s really hard for me to do.
squats against chains
145x10
145 + 150lbs of chain x 4
195 + 150lbs of chain x 4
235 + 150lbs of chain x 4
285 + 150lbs of chain x 4
325 + 150lbs x 1
375 + 150 x 1
415 + 150 x 1
front squats
135x6
225x6
315x6
365x6
leg press- close stance, non stop, no lockout
some x 20,30,40
incline situps and ab rollouts
good work with the meet, meat
[quote]VTBalla34 wrote:
Nice man! Sorry I couldn’t make it down and cheer ya on. I have slept pretty much 75% of the last 3 days…hoping this thing is over and done with by Tuesday…ugh
How did the rest of your guys do?[/quote]
sorry to hear that man. hope you are feeling better.
overall they did really well. one of my guys weighs about 170lbs and benched 335lbs.
[quote]DixiesFinest wrote:
[quote]maraudermeat wrote:
bench meet results-
opened with 485. went up smooth but the bench was more narrow than i’m used to and i was just a tad off center which made me come up a little uneven. good lift though.
second attempt- 500. smooth…felt light.
third attempt- went for 520 and missed it 3/4’s of the way up. plenty of strength but brought it down just a little high and didn’t have enough room to arch back over my shoulders on the way up.
so, i finished with 500 which was enough to get first place in my division and best raw bench.
time to get back to training for the next one. [/quote]
Congrats big dog.
[/quote]
thanks hoss.
[quote]PeteS wrote:
good work with the meet, meat[/quote]
thanks for the props on the meet pete…love meat.
[quote]maraudermeat wrote:
bench meet results-
opened with 485. went up smooth but the bench was more narrow than i’m used to and i was just a tad off center which made me come up a little uneven. good lift though.
second attempt- 500. smooth…felt light.
third attempt- went for 520 and missed it 3/4’s of the way up. plenty of strength but brought it down just a little high and didn’t have enough room to arch back over my shoulders on the way up.
so, i finished with 500 which was enough to get first place in my division and best raw bench.
time to get back to training for the next one. [/quote]
Grats Meat…For you, 500 has gotten to be just a work set.
overhead press’n
standing military press- each rep dead stop.
0x10
95x6
135x6
185x6
250x1
reverse grip standing military press
135x10
185x10
225x7
circuit- plate raises, rope pulldowns, face pulls
some x 15,30
[quote]greystoke wrote:
[quote]maraudermeat wrote:
bench meet results-
opened with 485. went up smooth but the bench was more narrow than i’m used to and i was just a tad off center which made me come up a little uneven. good lift though.
second attempt- 500. smooth…felt light.
third attempt- went for 520 and missed it 3/4’s of the way up. plenty of strength but brought it down just a little high and didn’t have enough room to arch back over my shoulders on the way up.
so, i finished with 500 which was enough to get first place in my division and best raw bench.
time to get back to training for the next one. [/quote]
Grats Meat…For you, 500 has gotten to be just a work set.[/quote]
I’m quite the BOF.
thanks man. you competing in the feb. meet that brute strength is putting on?
using the mono for pressing? hmmm, not sure what the pl gods think about that. but strong work:)