Box Squat {10 inch box}
45-10
135-8
185-5
225-3
275-2
305-2
320-2PR
Front Squats
135-8
185-7
205-6
225-3{Had some knee pain, stopped midway of set}
Pendlay Rows
135-8
225-5
235-5
225-6
Solid work out
Bench Press
45-10
135-6
185-5
225-4
245-1
260-1
275-1PR
225-4
Incline Dumbbell Press
80s-7
85s-6
90s-5
Pull Ups
Wide Grip-Bw-6-2sets
Narrow Grip-+30lb-5-4sets
Calves 5 sets
Finally getting some where with my bench.
[quote]Pistol Pete wrote:
Bench Press
45-10
135-6
185-5
225-4
245-1
260-1
275-1PR
225-4
Incline Dumbbell Press
80s-7
85s-6
90s-5
Pull Ups
Wide Grip-Bw-6-2sets
Narrow Grip-+30lb-5-4sets
Calves 5 sets
Finally getting some where with my bench.
[/quote]
there you go! 315 is not too far away now. bench is a bitch for me too.
Seated Military Press
45-10
95-8
135-3
165-3
185-1
205-1PR
Seated Dumbbell Press
80s-7
85s-5
70s-8
Plate Raises
45-10
Had a injection in my left shoulder yesterday{Not what your thinking}…the area of the shot flared up bad so I stopped early.
Box Squat{10inch box}
135-5
185-5
225-5
275-2
315-2
330-1PR
Felt crappy so left early
Dead Lift
135-8
225-5
315-3
365-1
405-1
435-1
465-1PR
Safety Bar Squats{First time doing these}Ive heard the bar is 60lbs. Feels like it.
60-8
150-5
220-5
270-5
290-4
I liked them. Something new to add to the routine.
Chest Supported Rows
90-8
135-8
145-8
150-7
Hyper Extensions
4 sets with high reps. Switched between holding 35 and 45 pound plates.
Good work out. The personal record dead had to be willed up. Wasnt easy. 35 more pounds to go.
Spud Ab Pull Downs
90-8
100-8
110-8-3
Leg Lifts
4 sets of high reps
Barbell Twists 50lbs added to bar
4 sets of high reps
Started the work out benching and just wasnt feeling it…so I made it a ab workout.
Bench
45-10
115-8
135-5
185-4
225-3
245-2
I recently jacked my wrist up. Not sure if its a sprain or what. But it hurts bad enough to make me want to stop benching.{It hurts to type}
Squat
135-8
225-5
275-5
315-5PR
335-1
365-1PR
I think the box squats have paid off here big time. 365 went up easy.
Seated Military Press
45-8
95-8
135-5
165-5
195-3PR
185-2
My wrist is really starting to interfere with my training
Pendlay Rows
135-8
225-5
245-3
265-2
285-1
285-1
Pull Ups
30 body weight for time
Box Squat{14 inch box}
135-8
225-5
275-5
315-2
345-2
365-2
My Squat is has improved dramatically in the past month. I hope it continues. Box squats have helped in a big way.
Bench Press
45-10
95-8
135-5
155-5
185-5
225-5
My wrist has been screwing me up a bit on my bench. So I backed off on the weight and worked on my form and speed. It so happened to be the right thing to do any way. I got my form dialed pretty decent. Hopefully this will be what I need to start getting some where with my bench.
Calf raises {Standing and seated}
6 sets
Hyper extensions 20 body weight reps to work the kinks out
Best work out in a while.
Your military is crazy compared to the rest of your lifts.
Have you always had strong shoulders or did you work them a lot at one point?
[quote]BrockStone wrote:
Your military is crazy compared to the rest of your lifts.
Have you always had strong shoulders or did you work them a lot at one point?
[/quote]
Back in my body building type training days I got really strong shoulders. My best seated military was 225 for 4 reps. I stopped training for a while but maintained some of my shoulder strength. I really liked training delts back in the day. Now its not much of a priority…compared to my squat or dead.
Box Squat{10 inch box}
135-8
225-5
275-5
315-3PR
335-2PR
Snatch Grip Deads
135-8
225-6
275-5
335-5
315-3
Bench
45-10
95-8
135-6
165-5
205-3
235-1
255-1
275-0
I thought I would go for a PR today. Wasnt feeling it. My bench needs some major work. Im goin backwards.
Croc Rows
85-12-2
95-10-2
95-10-2
3 sets tricep push downs
I am sore as hell from the Croc Rows. Should have started doing them long ago. I am thinking I should start doing more accessory work for my bench. Maybe some more tricep work.
Box Squat {10 inch}
135-8
185-6
225-5
275-3
315-2
345-2PR
365-1PR
Snatch Grip Deads
135-8
225-8
315-3
365-3
Conventional Deads
405-3
425-2
Kroc Rows {Each side}
80-10
95-8
100-8
Super Duper work out!!! In the words of Diago Sanchez…YESSS!! These are the kind of work outs I love. I took a much needed break and stuffed my face. I gained three pounds and feel freakin great.
I dont want to say I forgot the importance of eating a lot…but I kind of did. I thought that as long as I ate enough protein each day I would be fine.yeah…not so much. Eat eat eat…and then eat some more. Thank you Mary Jane.
Seated Military Press
45-10
95-6
135-5
155-3
185-3-3
Hang Power Cleans
135-8
185-5-4
My wrist has finally healed some what
Seated Dumbbell Press
75-6-3
meh…
Dead lift-465
Squat-365
Bench press-275
Push press-245
You really made me realize how weak my shoulders are.
My current lifts are
435 Deadlift
Squat is 380( Personally I think I’m a little lower like 370 I was about 1/4 an inch high on most recent attempt.)
Bench is 280
Push press is…170. I once tried 185 and completely utterly failed. I’m working on it now my shoulders, my left mainly, have made me miss more then one PR because they can’t support the weight. Any tips?
[quote]thesupreme1 wrote:
Dead lift-465
Squat-365
Bench press-275
Push press-245
You really made me realize how weak my shoulders are.
My current lifts are
435 Deadlift
Squat is 380( Personally I think I’m a little lower like 370 I was about 1/4 an inch high on most recent attempt.)
Bench is 280
Push press is…170. I once tried 185 and completely utterly failed. I’m working on it now my shoulders, my left mainly, have made me miss more then one PR because they can’t support the weight. Any tips? [/quote]
Stick to doing a lot of standing overhead pressing..both conventional and push press. Before I jacked my wrist up I did a lot of heavy singles on the Push Press which I believe helped the most. Start light…work on form and bar speed first, this is critical. The trick to a big push press is transferring the power in your legs through your core and up to your shoulders and triceps. When I push press I visualize doing a standing vertical jump. Generating a lot of power from my glutes hams and quads to bounce the bar off my delts and up over head. Mark Rippitoe{Cross Fit} has some excellent videos on you tube on push pressing that you may find help full.
There is technique involved in a good push press. Start light. Work on form and bar speed. As you start getting more confident in your ability to transfer power from your legs and core to your delts and arms then start bumping the weight up. Eventually focusing on heavy singles. Practice makes perfect.
If a big push press is important to you. Start training it twice a week. One DE and one ME. You obviously know what it takes to get strong…so no luck is needed..Keep on keeping on.
[quote]Pistol Pete wrote:
thesupreme1 wrote:
Dead lift-465
Squat-365
Bench press-275
Push press-245
You really made me realize how weak my shoulders are.
My current lifts are
435 Deadlift
Squat is 380( Personally I think I’m a little lower like 370 I was about 1/4 an inch high on most recent attempt.)
Bench is 280
Push press is…170. I once tried 185 and completely utterly failed. I’m working on it now my shoulders, my left mainly, have made me miss more then one PR because they can’t support the weight. Any tips?
Stick to doing a lot of standing overhead pressing..both conventional and push press. Before I jacked my wrist up I did a lot of heavy singles on the Push Press which I believe helped the most. Start light…work on form and bar speed first, this is critical. The trick to a big push press is transferring the power in your legs through your core and up to your shoulders and triceps. When I push press I visualize doing a standing vertical jump. Generating a lot of power from my glutes hams and quads to bounce the bar off my delts and up over head. Mark Rippitoe{Cross Fit} has some excellent videos on you tube on push pressing that you may find help full.
There is technique involved in a good push press. Start light. Work on form and bar speed. As you start getting more confident in your ability to transfer power from your legs and core to your delts and arms then start bumping the weight up. Eventually focusing on heavy singles. Practice makes perfect.
If a big push press is important to you. Start training it twice a week. One DE and one ME. You obviously know what it takes to get strong…so no luck is needed..Keep on keeping on.[/quote]
Thanks. I’ll start doing them after I do military to squeeze out a few extra reps. I’ve been trying to get my shoulders stronger for awhile now but its a slow process. I’ve been able to get my bench up to 280 from 245 in about 6weeks because of just smashing my shoulders. I now bench what I used to when I was 204. Hopefully push pressing will finally get me at 300. It might help me break our Highschool all time record of 330.
Box Squat{10 inch box}
135-8
225-5
275-5
325-4PR
Dead Lifts
135-8
225-6
315-3
365-3
405-3
425-3
Chest Supported Rows
135-8
170-5-4
I think Im starting to hit a wall on my dead. I wont be able to half ass my diet and training to get it further.