Hey MightyMouse, when you say close grip bench how far apart are your hand spacings ?
[quote]tredaway wrote:
Hey MightyMouse, when you say close grip bench how far apart are your hand spacings ?[/quote]
Index fingers just outside the smooth, so pretty close.
You must have great triceps benching from that position, I myself when at the gym use a grip where my pinkies are about 1 inch in from the rings which I guess to be a medium grip.
3/3 - Monday - Deadlift 5’s
Forgot my 531 numbers and my logbook! I guessed the numbers pretty much right on though. Only required reps focusing on speed. Overall a lighter day.
Deadlift
235 x 5
275 x 5
315 x 5
High Box Front Squat
165 x 10 x 3
Good Mornings
100 x 10 x 5
1A DB Rows
60 x 12 x 3
[quote]tredaway wrote:
You must have great triceps benching from that position, I myself when at the gym use a grip where my pinkies are about 1 inch in from the rings which I guess to be a medium grip.[/quote]
Yea, I’d like to think my triceps are fairly strong. I also swear my lats really help me off the chest.
3/4 - Tuesday - Conditioning
Got some weight to lose if I’m gonna me the 148 weight class! I blew up to a morning weight of 153-155!
Rower- 15 minutes @ 2:53 500m pace
Farmer Walks
Ab Wheel / Jump Rope / Plate Swings
20 x 3 / 100 x 3 / 25s x 15 x 3
Treadmill Hill Sprints
9 mph x 10 seconds x 5 @ 14% incline
3/5 - Wednesday - Bench 3’s
Yet another excellent session. Tripled my training maxes with ease. I think a lot of the success lately is due to weight gain, but I’ve found a nice template I can use for a while. Being more disciplined when it comes to leaving some reps in the tank I feel is helping too. A part of me really wanted to try for a new PR, but I made myself take weight off for the high rep set instead. I know where my bench stands so no need to kill myself and dig a deeper recovery ditch.
CG Bench
145 x 3
165 x 3
185 x 8 RPE @ 8
205 x 3 RPE @ 8
145 x 17
CG Floor Press
130 x 3
147.5 x 3
167.5 x 6 RPE @ 7.5
185 x 3 RPE @ 8
130 x 15
Pinwheel Curl / Side Raises
30s x 20,15,15 / 15 x 15 x 3
Rope Pushdown / Rope Hammer Curl
60 x 20 x 3
Pecker Decker
80 x 18 x 3
3/6 - Thursday - Conditioning
Rower- 15 minutes @ 2:51 500m pace
Treadmill Hill Sprints
9.2 mph x 10 seconds x 5 @ 14% incline
9.4 mph x 10 seconds x 5 @ 14% incline
8.8 mph x 10 seconds x 1 @ 14% incline
Thought I’d try 5 with 8.8 but that shit wasn’t happening! Upping the speed again made it tough enough.
3/7 - Friday - Squat 5’s
Did more than the required reps but still left a lot in the tank on top set. Will be pushing the deadlift Monday.
HB Squat
175 x 5
205 x 5
230 x 7 RPE @ 7
175 x 10 - Paused
Front Squats
135 x 10 x 3
Pull Ups
Rest Pause- 6,5,4,3,2,1
Wide Partials- 12,12,12
Single Leg Seated Leg Curl
40 x 15 x 3
Pallof Press
32.5 x 8 x 3
Smashing it bro. Smashing it.
tweet
Yeah man, great squatting! Are you still progressing at the moment? When do you think you’ll shoot for PRs again?
Also, semi-serious question: did the Stars show that Modano Men’s Health cover during his number retirement ceremony? Studmuffin.
3/10 - Monday - Deadlift 531 Week
Feeling pretty good. I don’t think pulling 450 should be a problem. Took video this week and I’m pretty sure I had 2 more in me on PR set.
Deadlift
275 x 5
315 x 3
350 x 7 RPE @ 8.5
375 x 1 x 3
Good Mornings
95 x 5
115 x 5
135 x 5
155 x 5
135 x 10
1A Seated Cable Row
50 x 10
60 x 10
75 x 10
[quote]theBird wrote:
Smashing it bro. Smashing it.
tweet[/quote]
Thanks for stopping by Bird!
[quote]kgildner wrote:
Yeah man, great squatting! Are you still progressing at the moment? When do you think you’ll shoot for PRs again?
Also, semi-serious question: did the Stars show that Modano Men’s Health cover during his number retirement ceremony? Studmuffin.[/quote]
Thanks! Yea, I’m definitely progressing. Feel like training is going much better not going all out on the top set. I’ve been pretty good about leaving at least 1-2 reps in the tank and think thats been beneficial for me.
Lol no they didn’t show that pic, but they did have a really awesome ceremony!
Also, my bad, it was a Men’s Fitness cover. How dare I.
Great deads! When you nail 450, you’ll have to post a vid.
[quote]kgildner wrote:
Also, my bad, it was a Men’s Fitness cover. How dare I.
Great deads! When you nail 450, you’ll have to post a vid.[/quote]
Hopefully that will happen April 12th at my meet! If not I should at least get 440 (200kg).
Deadlifts looking strong well done mate keep up the good work you made it look easy 
A few notes, Mike Modano seems to be floating in mid air. He must be on some type of glass stage?
I like the music choice for your deadlift video, I was waiting for pop up writing to appear and you running around like charlie chaplin doing random shenanigans. Good work broski! Much might much explosive.
[quote]tredaway wrote:
Deadlifts looking strong well done mate keep up the good work you made it look easy :)[/quote]
Thanks Tred! I was surprised they were that fast when looking at the video!
[quote]Jlabs wrote:
A few notes, Mike Modano seems to be floating in mid air. He must be on some type of glass stage?
I like the music choice for your deadlift video, I was waiting for pop up writing to appear and you running around like charlie chaplin doing random shenanigans. Good work broski! Much might much explosive.[/quote]
Lol he kind of does doesn’t he. He is Mike Modano though so he has super powers!
I use the youtube editor and am going to put a random Mozart piece on all my videos! Had one on the last video I did a while back too.
3/12 - Bench - 531 Week
So uh…I went a little nuts on the bench today and pushed pretty hard. Hit an all time rep PR on top set and a PR on joker set. I’ve got 245-250 in me! Since I went hard on bench I took it easy on the floor press and didn’t do joker sets there. This is probably my last tough bench workout before the meet as far as leaving reps in the tank goes.
CG Bench
155 x 5
175 x 3
195 x 9 RPE @ 10 - All time rep PR. Estimated Max= 253
Joker Sets
215 x 1
235 x 1 - All time single PR
First Set Last
155 x 12
CG Floor Press
140 x 5
157.5 x 3
175 x 5 RPE @ 7.5
140 x 13
Pinwheel Curl / Side Raises
30 x 20,15,12 / 15 x 15 x 3
Rope Pushdown / Rope Hammer Curl
60 x 20 x 3
Pecker Decker
90 x 15 x 3
Haven’t posted my conditioning this week, but its not as much/intense as it was. Guess you could say I’m tapering it down as I get closer to the meet. Only intense cardio now are my hockey games.
Other than my farmer walks Tuesday, its just the rower for 15 minutes and then 15% incline walking on the treadmill for about 10 minutes. Its actually quite tiresome after a while though…
3/14 - Friday - Squat 531 Week
Weights felt a little heavier than they have the previous weeks. Didn’t have as much strength but not completely surprised since I did push hard on deadlift and bench. Switching back to low bar next week in preparation for the meet.
HB Squat
205 x 5
230 x 3
255 x 6 RPE @ 10
270 x 1 x 3
205 x 8 - Paused
Front Squat
135 x 10
140 x 10
145 x 10
Pull Ups
Rest Pause- 6,5,4,3,2,1
Wide Partials- 12 x 3
Single Leg Seated Leg Curl
40 x 15 x 3