Strict Overhead Press
2 X 12 X 45
1 X 5 X 95
2 X 10 X 125
NOTES: Pretty easy. Last couple were grinders. Going to tie a PR next week with 135 for 8s.
Paused Wide-grip Bench Press
2 X 20 X 45
1 X 10 X 95
3 X 10 X 145
Flat Dumbbell Bench Press
3 X 12 X 60s
Side Dumbbell Raises
3 X 12 X 20s
Reverse Pec Flyes
3 X 12 X 100
Barbell Curls
1 X 15 X 45
1 X 12 X 55
1 X 8 X 65
1 X 6 X 75
Dumbbell Hammer Curls
3 X 12 X 20s
Hammer Strength Preacher Curls
3 X 12 X 50
ENDING NOTES: Pretty good lift today for not being very motivated. Got squats tomorrow. We’re moving into our 5s phase of our conditioning cycle. This should be fun.
Sorry I haven’t updated the log in a while; my laptop was broken for a while so I had to take it in to get it fixed. Anyways, it’s fixed, and everything will return back to normal.
Squats/Deadlifts Superset
2 X 5 X 135/2 X 5 X 135
1 X 3 X 185
1 X 3 X 225/1 X 3 X 225
1 X 1 X 260/1 X 1 X 275
2 X 5 X 295/2 X 5 X 320
NOTES: Both squats and pulls were easy. The last set of deadlifts is always the hardest. I feel like my speed off the floor has certainly improved. My squats were pretty much picture perfect on every rep - Eddie even said so, so it must mean something.
Barbell Rows/Leg Extensions/Leg Curls Tri-set
3 X 5 X 185/3 X 8 X 120/3 X 8 X 80
Wide-grip Lat Pulldowns
3 X 12 X 140
ENDING NOTES: Pretty solid workout. Squats felt very light and the deadlifts moved pretty fast. Can’t wait to see how strong I’ll be at the end of the conditioning cycles.
I voted for the first time ever in last Tuesday’s presidential election. Sadly, I voted for the guy who lost. I looked at it like this - either way, we were fucked. Not going to go on a huge rant, but I’m not too confident in what Obama has to offer. Again. I should’ve voted for Gary Johnson instead…
I’m in a strength and conditioning class at school. I’m a senior leader, which means I’m basically the gym teacher’s assistant, so I don’t have to do anything. We have a record board for different events like dips, pull-ups, most jump-rope skips in 2 minutes, cheat curls, bench press, and bench squats (basically the same thing as box squats). I plan on shattering almost every record besides the cheat curls, pull-ups and jump ropes.
Here’s the thing with the records though - they’re rep records, not weight records. So for the boys, we have a bench press challenge with 100 lbs. for reps. The record is 70 reps. I think I could get somewhere close to that. The dips record is 35, which I could demolish no problem. I cranked out 50 the other day without breaking a sweat. Pull-ups is 21, which I don’t have a shot at. Cheat curls is something ridiculous and the bench squats is like 51 reps with 135 lbs, which I could shatter no problem. I’ll probably end up doing some next week.
Paused Close-stance Squats
2 X 5 X 135
1 X 3 X 185
2 X 8 X 235
Speed Pulls (against chains)
2 X 5 X 135
1 X 2 X 225
8 X 1 X 240 + 75 lbs. of chain
NOTES: Very fast.
Leg Press
4 X 12 X 6pps
Leg Extensions
4 X 12 X 110
Glute Ham Raises
3 X 5 X BW
NOTES: The gym finally got one! Super happy about this. My hammies were fatigued from the leg press, but if I’m fresh, I’m sure I could get a couple sets of 10 without a hitch.
[i]ENDING NOTES: Well today was a pretty solid lift. Squats felt heavy for some reason, but the pulls were lightning fast. I really like the chains better than the bands. Definitely going to keep the chains in the equation.
On another note, I weighed myself this morning and I was 190 on the dot - that’s a loss of 5 lbs. - Yay! Cutting is going well from what I can tell. My waist is looking slimmer and my bodyweight is down, so that’s good. I’ve only got 10 more to go until I reach my goal of 180. I’ll most likely hover around there for a while until the next meet in march and then drop down again to 175 and stay there for as long as I can during college, hoping to fluctuate between 180-185 and still pass my PFTs with flying colors.
18 November 2012 - Light Bench, Shoulders & Biceps
Warm-up
PVC roll everything
Stretching
Shoulder stuff
Strict Overhead Press
2 X 10 X 45
1 X 5 X 85
1 X 3 X 105
1 X 1 X 125
2 X 8 X 145* +10 lb. & +3 rep PR.
NOTES: Hard, but got all the reps.
Paused Wide-grip Bench Press w/ Feet Up
2 X 15 X 45
2 X 5 X 95
2 X 8 X 145
NOTES: Trying to throw another variable into the mix, here. I like it.
Machine Flyes
3 X 12 X 115
NOTES: Let it back slowly and came back up with a hard squeeze at the top.
Dumbbell Side Raises
3 X 12 X 25s
Reverse Machine Flyes
3 X 12 X 100
Barbell Curls
1 X 15 X 45
1 X 12 X 55
1 X 8 X 65
1 X 6 X 75
Alternating Dumbbell Hammer Curls
3 X 12 X 20s (each arm)
EZ Bar Spider Curls
3 X 12 X 30
[i]ENDING NOTES: Pretty good workout today. I like the new bench variation and I intend on keeping it that way for a while. Got the last week of the first conditioning cycle tomorrow. Looking to squat 305 for 5s supersetted with deadlifts with 335 for 5s. Should be a tough one.
Squats
2 X 5 X 135
1 X 3 X 185
1 X 2 X 225
1 X 1 X 250
2 X 8 X 275
NOTES: Easy.
Deadlifts
1 X 5 X 135
1 X 3 X 225
1 X 1 X 260
2 X 8 X 295
NOTES: Empty bar.
Reverse-grip Chest-supported Rows
4 X 12 X 1.5 plates
Wide-grip Lat Pulldowns
4 X 10 X 140
[i]ENDING NOTES: Solid workout today. Deadlifts felt very light and easy. Felt like I could’ve gone for 15 if I wanted to. Speed pulls are definitely paying off. Got cardio early in the morning and then a field trip during school. Going to be a good day.
Bench Press
2 X 5 X 135
1 X 3 X 185
1 X 1 X 210
2 X 8 X 225
NOTES: Both sets were easy, but the last one was the best. Eddie had me try out a new set up, so that really helped me drive through my heels. He told me I wasn’t getting hardly any leg drive out of it. It worked well, but it might take a while to get used to and refine.
Paused Close-grip Bench Press
2 X 8 X 190
NOTES: Fast.
Wide-grip Bench Press
1 X 18 X 185* +1 rep PR.
NOTES: Eddie just told us to rep it out for as many as we could get. The last time I did this, it was with a narrower grip and I only got 17 reps, but this time around I got another, so I’m happy. I was shooting for 20, but oh well.
Incline Bench Press
3 X 12 X 135
Dips
3 X 8 X BW +25
Reverse-grip Straight Bar Pushdowns/One-arm Pushdowns Superset
3 X 12 X 60/3 X 8, 6, 6 X 30
ENDING NOTES: Pretty solid lift last night. I liked the new bench set up, so we’ll see where that takes me. My friends also came home from college this week, so we had a little shindig last night and it got a little crazy haha. Also not doing anything for Turkey Day today - the family is coming over on Saturday instead. Eddie invited me to go out for dinner with him and a bunch of the guys from Quads on Saturday, too, but I’m not sure if I’ll be able to make it. We’ll see. Happy Thanksgiving everybody!
[quote]Fletch1986 wrote:
Nice blog. Good tips for the bench and squat. I think it could pass for an article on elitefts. Are you going to have a deadlift one soon? [/quote]
Haha, I’m not too sure about it going for an article on EFS, but thank you. And yes, there will be a deadlift article soon - most likely today or tomorrow.
Close-stance Pause Squats
2 X 5 X 135
1 X 3 X 185
2 X 8 X 225
Deficit Speed Pulls (+90 lbs. chains)
2 X 5 X 135
1 X 1 X 225
8 X 1 X 245 (+90 lbs. chains)
NOTES: Decided to switch it up this week. The deficit definitely made a difference in the way the chains felt at the top - they felt heavier. I like it.
Leg Press
4 X 12 X 6pps
Leg Extensions
4 X 12 X 140
Lying Leg Curls
4 X 12 X 70
ENDING NOTES: Pretty solid lift today. Speed pulls didn’t feel as fast as usual, but that’s to be expected when you’re pulling from a 2" deficit. Have cardio and then light bench tomorrow.
how are the plans for college? also can how you like benching 2x a week? I’m thinking about adding a dynamic bench day without focusing on % just good form and speed
[quote]thetrebel wrote:
how are the plans for college? also can how you like benching 2x a week? I’m thinking about adding a dynamic bench day without focusing on % just good form and speed[/quote]
College plans are great. I already committed to North Georgia College & State University and benching twice a week is fine so far. I don’t really go for speed - I just try and focus on the form.
[quote]Drake37 wrote:
How do you like deadlifting with chains?[/quote]
I really like it. I think it’s definitely made a difference in my speed. We’ll really see how much of a difference it’s made come the meet in March, but for now, it’s helped from what I can tell.