Little update here, I never did post the results of my meet but here’s how it went down. I went into the meet with a fucked up hip flexor and had barely squatted beforehand. Put up a 501 high bar squat on my 3rd attempt. Then for bench, hit my opener of 370, got disqualified on my 2nd with 391 because i apparently didn’t start with my arms straight (dumb ass ipf),went with 391 again for 3rd and skipped the rack command l0l got disqualified again. Deadlift hit 606 on 2nd missed 622 on 3rd. Really fun day, won the 105kg class for junior but came 2nd overall. My friend beat me with a 406 wilks and I got 403. Was very proud of him.
ANYHOW, training since then has been a bit lack luster, hip has still been bothering me so squat was in the shitter for a while, didn’t deadlift until last week just did rack pulls, haven’t benched at all just did incline. There’s another meet coming up mid february so If i can get my shit back in gear I might see about doing it. Anyhow I’ll post my training from yesterday.
12/12/16: Lower
High Bar Squat:
-45 x 5
-135 x 5
-225 x 5
-315 x 5
-365 x 3
-405 x 1
-425 x 3
Conventional Deadlift
-225 x 3
-315 x 3
-405 x 3
-495 x 1
-525 x 3
Glute Ham Raises:
-did 4 sets, reps until my hams felt like they were going to snap.
Weighted Pullups
-BW x 10
-25 x 10
-25 x 10
-25 x 9
-25 x 8
Underhand Yates Rows
-135 x 10
-225 x 10
-295 x 10
-345 x 12
-345 x 12
-275 x ? at least 15 for sure
Wide Grip Cable Rows
-100 x 10
-130 x 10
-160 x 10
-220 x 10
-190 x 10
-160 x 10
-pulley is way too low and seat is high, made this exercise feel weird as fuck.
Rear Delt Flyes (cables)
-30 for 6 sets 15 reps or so
Barbell Shrugs
-135 x 10
-225 x 10
-345 x 10
-415 x 12 strict
-415 x 12 strict
Barbell Curls in the squat rack i dont care
-45 x 10
-65 x 10
-95 x 10
-135 x 6
-135 x 6 drop to 95 x 8 drop to 65 x 10
Incline Dumbbell Curls
-20 x 10
-40 x 10
-40 x 7 drop to 25 x 4 LOL no work capacity or endurance on biceps, guess I should train them more.
Hammer Curls
-bunch of sets ranging from 40-60lbs
Next session will be lower body in 2 days time I think. I hope I can do chest, shoulder and triceps soon but my upper chest is just so tight.
Incline Barbell:
-45 x 20 x 2
-95 x 20 x 2
-135 x 20 x 2
-185 x 10
-225 x 5
-245 x 9
-245 x 7
-225 x 5 lol
Reverse Grip Bench Press:
-135 x 10
-185 x 10
-225 x 10
-245 x 8-10 x 2
-225 x 10
Dumbbell Flyes Super set/Dips
20lb dumbbells, bodyweight, 6 sets
Overhead DB Extensions Single:
-20 x 30
-30 x 20 x 4
-20 x 30
Overhead Rope Extensions
-few setzz
Piss poor pressing numbers, upper chest still tight but I stretched on the dip bar after every set and I think that helped loosen things up. Also the setup I’m using is fuckin junk. I move the worst freeweight bench imaginable into a squat rack and press with a shit bar for incline. Guarantee I could bang 275 for at least 6 reps with a normal incline barbell setup.
Not even going to bother posting my last few sessions they were so pathetic. Upper chest is so fucking tight I can’t even press. I’ve tried all sorts of stretches and shit for it but nothing seems to help very much. If anyone has any suggestions on how I can solve this problem please let me know, but nobody reads my log anyways. Except for BOTSLAYER <3. Anyways i guess I will light my upper back up and hope it gets strong enough to pull my shoulders way back and down haha.
Have you tried a sports massage or something? I got one the other day and it seemed to help a lot with my chest tightness, shoulder dislocations seem good too.
Nice log by the way.
I think a lot of people browse around they just dont interact as much as I do.
I was going to ask why/how long you have been Under Grip benching? Up until about 6 months ago all I did was UG. Any overgrip just tore my shoulders up.
Also I have read this recruits the upper chest more than even incline pressing. This could be causing the tightness…but my first investigation would be into posture and upper back weakness/laziness.
I started doing reverse bench in early 2014. I used it as a mainstay in my routine for a few months. I would start with incline and move on to reverse bench after that usually. It took me a while to learn the movement but I got good at executing it and got pretty strong. I’ve done 315 for reps on it in the past. Anyway since then I’ve sort of just been throwing it in here & there, not really sticking with it for any extended period of time. I threw it in that day because I can feel the tightness in my upper chest on regular flat bench much more for some reason. Even incline doesn’t bother it as much as flat, so fucking weird.
Anyway I plan on laying off pressing for a bit and really lighting up my back and rear delts. I’m gonna do as much snatch grip work as possible because that seems to open my chest up more than anything. Snatch grip rackpulls, snatch grip rows, etc.
TBAR Rows (bar in corner, vbar etc)
-5.5 plates x 12
-6 plates x 10
-5 plates x 12 or 13?
^only listed significant working sets up there. Rest of the workout was seated cable rows, pullovers, shrugs, rear delt flyes and such. Didn’t do any biceps cause that shoulder flexion ain’t gonna help my fuckin chest.
Front Squats:
-45 x 5
-95 x 5
-135 x 5
-185 x 5
-225 x 5 spaced the fuck out when I unracked the bar through the duration of the set, was weird.
-275 x 5
-275 x 6
-275 x 5
-not anything good but my form was smooth and my hip didn’t bother me at all. It’s a good place to build from nonetheless.
Stiff Leg Dead (deficit):
-135 x 5
-225 x 5
-325 x 5 meh
-275 x 5
-225 x 10 or 12 romanians, no resetting on ground or anything.
Ab Rollz
-4 sets of 12
not a bad little session today, got some work done
Legs again. Squats were fuckin junk but I did weighted planks 135lbs for 3 sets of 30 seconds lol.
12/28/16: Back/Biceps:
VBar Pullups:
-4 sets of like 10-12. Weak but these are way better for lats than that wide grip ass bullshit. Will stick to these and get strong as a mother fucker on them.
Underhand Barbell Rows:
-135 x 10
-225 x 10
-315 x 10, 10, and at least 15 on the last set, went a little ape shit.
Wide Grip Cable Rows:
-115 x 10
-160 x 10-15 for like 6 sets
Dumbbell Shrugs (yates style, rhomboid activation)
-60lbs, shrug it, hold it for 10 seconds, stretch back down, do that 10 times, for 10 sets, lol.
Seated Behind The Neck Press
-185 x 8
-185 x 3 could barely get it off the rack lol, was using a junk setup moving a bench into a squat rack and it fuckin sucked
-155 x 10
-135 x 12
Seated Lateral Raises
-50 x 20
-50 x 12
-50 x 10 was holding at the top lol
-50 x 11 or 12
Rear Delt Cable, Face Pull, Tricep DB Overhead Extnsion Single Arm, Rope Pressdown leaning over to hit =long head, bench dips 5 or 6 sets each.
12/30/16: Front Squats/Deadzzz
Front Squat
-45 x 5
-95 x 5
-135 x 5
-185 x 5
-225 x 5
-275 x 1
-315 x 4 pretty good for using a garbage bar, but I’ve done 325x5 in the past with the same bar.
-was gonna do a set or 2 more but I scrapped it
Dead
-135 x 5 these were actually olympic high pulls
-225 x 5
-315 x 5
-405 x 5
-505 x 5
now this gym only has 2 45lb plates that are proper diameter, the rest are about 3/4 of an inch smaller in diameter. So naturally I had the 2 proper plates on first. When you’ve got 500lbs on there but only an inch of the weight is making contact with the ground it makes the distribution pretty fuckin jacked up. Felt weird but this is a PR for doing it this way I guess lol
Bent Barbell Rows (more bent over with a wide grip, not yates style):
-135 x 10
-225 x 10
-315 x 6
-315 x 6
-225 x 15
Pullups (wide as possible grip to open up chest)
-3 x 10
Rear Delt Flyes DB
-20 x 30
-20 x 20
-20 x 16
Did a set of 10 ab roll but i think the shit just tightens my chest more. Good for one posture issue bad for another ffs.
High Bar Narrow Squat:
-45 x 5
-135 x 5
-225 x 5
-315 x 3
-365 x 1
-405 x 3
-315 x 4 pause
Junk bar as usual so weights are down on account of that. My hip flexors were bothering me, and my quads felt tight and unable to fire the way they should. Need to work on that.
Stiff Leg Deads (3.5 inch deficit)
-135 x 10
-225 x 3 sets of 8-10
Ab Rolls:
-4 sets of 8-10
Calf Presses on Leg Press
-? x ?
Didn’t feel like doing any isolations. Kirk Karwoski once said “you’re gonna sit there and do one legged leg extensions? Go home and eat a steak.” Definitely advice I’d go by.
Did a few sets of seated cable rows and rear delt flyes. Gonna be doing some of these every day ( at least every time I’m in the gym) to try to build a better base with my back and rear delts, and not have my chest so tight
Standing Military (dead stop every rep):
-45 x 5
-95 x 5
-135 x 5
-165 x 5
-185 x 5
-155 x 10
-155 x 8
-155 x 6
Close Grip Bench Press (Paused):
-45 x 10
-95 x 10
-135 x 10
-185 x 10
-225 x 5
-275 x 5
-275 x 5
Floor Tricep Extensions (EZ):
-65 x 10
-115 x 8
-115 x 7
-65 x 15
great pump
Rear Delt Flyes (lying on 30 degree incline bench)
-15 x 15
-25 x 4 sets of 10-15
Foam roll chest and serratus anterior.
military and close grip both felt nice. Not tremendous weight at all but good to know that things with some degree of chest involvement arent bothering my chest. With bad bars too so those weights really arent bad. I’ll be doin some front squats and deads tomorrow morning with a good bar for a change so hopefully I can rip shit up.
I noticed I’ve put 2016 on every entry so far this year.
Front Squats
-45 x 5
-95 x 5
-135 x 5
-185 x 5
-225 x 5
-275 x 5
-315 x 5
-was going to do a couple more work sets but the platform was freed up so I had to go take it. Doesn’t stay free very long in my busy ass university gym.
Dead
-225 x 1
-315 x 1
-405 x 1
-495 x 1
-545 x 3
Deficit Dead
-405 x 3
-455 x 3
-495 x 3
The gym was so packed I got pissed and left. This session was in the morning. I just got home, and I plan on taking a nap, slamming a ton of water, slamming a ton of carbohydrates, slamming a ton of coffee, and heading to the rec center for the rest of the shit I was gonna do
I think a lot of people browse around they just dont interact as much as I do.