BENCH
3 board press
135x10
200x8
225x8
250x6
270x3 (or 4, I forget)
290x2
300x0
THIS close to 300. The 3-board was parked too high up on my sternum and as a result the bar rolled off in the middle of the press. Had to dump it. Next time.
Seated military press
135x6
145x6
155x5
160x4
DB row
70x20
70x15 (heaviest ones I have, unfortunately)
Barbell row
200x6
225x6
245x4
I’ll buy some more 10 lb plates later this week for my dumbbell handles.
ME SQUAT
Box squat, box @ parallel
135x5
225x5
270x5
300x5
335x5
GMs
225x6
250x6
250x6
EZ bar curls
90x6
100x6
110x6
Chins for the hell of it
BWx7
BWx7
The squat was pretty ugly. I lost focus during the last set. I was pleased with my chinups, though. I felt like I had one or two more in me, even.
Pretty much EVERYTHING from my neck to my ankles is sore as hell today. I’m off to buy protein powder, eat, go to work and I’ll have a bench session later tonight.
Um, there was a bench day in here somewhere, but things have been so screwed up at work lately I forgot what I did. I do remember I took another run at 300 off a 3 board and had to dump it again.
ME SQUAT
Box squat, box @ parallel
135x5
225x5
270x5
300x5
335x5
GMs
225x6
250x6
250x6
Deads
225x4
270x4
300x4
320x4
Curls
90x6
100x6
110x6
BENCH
3-board
135x10
225x8
250x4
270x3
290x2
Decided to see how many times I could rep 205 after this, and I got 10 pretty easily. I had to go to work, so that’s all I did that day. I’m doing a little shoulders and back tonight.
ME SQUAT
Box squat, box @ parallel
135x5
225x5
270x5
310x5
340x5
Feeling strong, but form is somewhat lacking. Came up on my toes a bit during the last set and my knees are unhappy with me today as a result.
Went out bike riding immediately after, and while on a dirt trail I bit the dust BIG time. Slid for about ten feet and peeled some skin off my palms and forearms. Not fun.
ME BENCH (a day or two after the bike ride incident)
3-board press
135x10
200x10
225x8
250x4
270x3
275x2
Seated military press
135x7
155x6
160x5
160x5
Rows
205x6
210x6
215x6
RE SQUAT (today)
Close stance squat
135x6
225x6
270x6
315x6
GMs
225x6
255x6
255x6
Deads
225x4
290x4
325x4
Curls
90x6
100x6
110x6
Everything was fast and smooth. 400 here I come.
RE BENCH
Standing OH press
115x5
135x5
155x5 (leg drive on the last couple reps)
Not particularly strict standing OH press
165x5
185x0
Flat bench press
210x8
210x9
Barbell row
210x6
215x6
215x6
215x6
Was going for a 10RM on the flat bench just for the hell of it. OH press is coming along.
Forgot to post a couple of training days. Nothing big other than;
*I tried muscle snatches for the first time and I really like the movement, especially as a warmup
*Nailed 340 for 5 off a box. Ugly but I got it
I may start setting aside a specific day each week for grip and general arm work.
RE BENCH
Incline bench for the hell of it
135x10
135x10 (reset the pins)
185x8
205x4
205x4
3 board press
225x8
255x6
Wasn’t feeling it, so I stopped
Seated military press
135x6
160x4
160x4
Barbell rows
205x6
215x6
215x6
I felt like the inclines took a lot out of me, for some reason.
ME SQUAT
Box @ parallel
135x5
225x5
270x5
310x5
345x5
Chins
BWx6
BWx5
BWx5
BWx5
EZ bar curls
95x8
105x6
110x6
Cheat curls
130x6
130x6
Good mornings
125x6
225x6
260x6
260x6
Feels like the squats are getting hard again. The last set took forever.
RE BENCH
Felt like crap, so I just did a few sets of inclines and called it a day.
RE SQUAT (today)
Narrow stance squats
135x6
225x6
270x6
300x6
320x6
Quarter squats
425x7
425x8
I realize a 425 quarter squat is less than impressive, but it’s pretty much all the weight I have. I’m good for more. Gonna do some GMs tonight too.
ASS DAY
Chins
BWx5
BWx5
BWx4
BWx3
Curlz
95x8
105x6
110x6
Rows
200x6
220x6
220x6
220x6
Shrugs
135x8
225x8
290x8
315x7
BENCH
3-board press
135x5
200x6
225x4
250x4
270x3
270x3
270x3
Push press
115x5
135x5
155x3
155x3
155x3
135x4
[quote]will to power wrote:
be careful who you take advice from. Many people here won’t let their lack of experience stop them from ‘helping’ you.
[/quote]
and he did’t not even know me at the time.
hehehe
Hate to say this on this site and on this forum, but he seems to me like a candidate to P90X.
Who, me? I’m a candidate for healthy eating habits. Shit, I haven’t even altered my diet that much and my bodyfat’s down, strength is up, etc. Not to mention I haven’t been doing cardio (all that cycling was fucking up my recovery from squats).
I’m planning at taking a run at a 400 box or pin squat tomorrow. Belt, wraps, the whole deal. I’ve been using a pronated grip for deads, since I BADLY need to build up my grip strength, and I’ll see if I can’t get some chalk tomorrow too so I can go for a 400+ dead on Tuesday.
In the coming weeks, I plan to keep banging away at my squat & deadlift, incorporate some more rep work with both, and push my poundages on good mornings. As it stands I can get six deep, good reps very easily with 260, so 300ish shouldn’t be too much of a stretch. Do some triples and singles in the squat (on and off a box) so I can get up over 400 quickly.
Other than that, lots of fives and triples with my board and push presses and a shitload of back & bicep work on off days. SO:
*September 15th, 2008
400x5 box squat
400+ deadlift
200 push press
270 incline prss
300 bench
ME SQUAT (Monday)
Box @ parallel
135x5
225x5
270x5
315x5
365x3
385x2
400x2 (had a belt and knee wraps on at this point)
315x2
270x3
GMs
260x6
260x6
260x6
260x6
Touch and go off the box, but I got it, and I was good for more. I feel like my box squat is lagging at this point, so I dropped the height down to rock bottom (not ass to grass, but nearly) for my ME days. I’ll dial the weight back to around 315 and do 5x3. On Fridays it’ll be 5x6 with a belt on for the last set. By the end of August should be in the middle to high 300s for the sets of six and three.
My ass and hams are so sore from the good mornings it ain’t even funny, but I feel really good. 400 isn’t much, but it’s a start.
BENCH
3 board press
135x10
200x8
225x8
250x4
270x3
270x3
270x3
270x3
Push press
135x5
155x3
155x3
155x3
155x3
Incline press
135x8
185x6
200x4
200x3
I’ve deliberately started fairly low in terms of weight in my upper body training. I just can’t train either my bench or my shoulders & triceps with anywhere near the number of sets and intensity as I can squats and still make gains. I’ll have to build up to it.
Think I’ll give hook grip a try this next back day, since I still haven’t had a chance to get ahold of some chalk.
I was going to squat yesterday, but I felt like benching instead.
Close grips
135x10
185x8
200x9
200x7
200x8
200x6
Seated military press
135x8
155x6
155x4 (my arms were jelly at this point from the close grips)
155x4
I did a couple more sets, but since I wasn’t getting anything productive done I just did some half reps and got a pump.
ME SQUAT (monday)
Narrow stance squat
135x6
225x6
270x6
305x6
325x6
1/4 squat
425x11
GMs
260x7
260x8
ME BENCH
3 board press
135x10
200x10
225x8
255x6
275x3
275x3
275x3
Push press
135x5
160x3
160x3
160x3
160x3
Close grip bench
135xa bunch
185x8
200x6 (I was done)
I either strained something in my neck/trap quarter squatting or I slept wrong. Hurt like a motherfucker yesterday, but today it was fine. Weird.
I should hit my goals pretty soon, so that’s cool. Arms and shoulders are definitely bigger. I got some chalk, so I can start hitting deads and heavy back work hard.
If I can hit my September goals, I’ll continue on in a strength kick until the end of the year, then take 3 months off, do some bodybuilding and take some new pics. Should be quite a difference.
Elected to skip my back/assistance day in favor of spending all day at the mall waiting for the midnight showing of The Dark Knight, and I have to say, it was worth it.
RE SQUAT
Looooow box squats
135x5
225x5
270x3
315x3
315x3
315x3
315x3
GMs
260x8
260x8
260x8
That’s it. Started off very light, and I’ll crank it into high gear over the next few weeks. As long as I push my rep maxes hard I think I’ll do well.