E1)EZ bar Pullovers
EZ+50x8
EZ+70x8
EZ+90x8
EZ+90x8
E2)Wide Grip EZ Curls
EZ+50x8
EZ+70x8
EZ+90x8
EZ+90x8
F)Rope Pushdowns
3 sets x pump
ESW - 4 mile jog 38:43
Today was the last day before my deload. Speed felt very good on bench. Easy week coming up. Have a 5 mile road race next Sunday for a charity, [sarcasm] can’t wait for that. [/sarcasm] Off to softball practice now…my friends call it the graveyard of athletes!
Box Squats w/ Buffalo Bar (2 Foams)
145x5
255x3 ← Huge Preds
255x2 + 120 pounds of chain
255x2 + 150 pounds of chain
255x2x4 + 180 pounds of chain
Medium Stance Box Squats w/SSB (5 Foams)
155x10
205x10x2
GHR
BWx5
Reverse Hyper
90x10
Felt like ass today but somehow ended up being very speedy. Sepultura had something to do with that though. I had to push Sam today he was feeling poopy too.
Thanks for the reply on my last question guys. I just have one more for you. How often do you test new PR’s for Bench, Squat, and Deadlift. Just the straight lift without box, boards, chains, bands… etc.
Notes: Practiced deadlifts facing away from mirror to get into the habit. Pleasant suprise of how far the bar comes up on my legs as opposed to defecit pulls.
GHRs were easier today than last time, I used less of my hands to push up.
[quote]T1gNaL1 wrote:
Thanks for the reply on my last question guys. I just have one more for you. How often do you test new PR’s for Bench, Squat, and Deadlift. Just the straight lift without box, boards, chains, bands… etc.[/quote]
Boy depends after i feel ive made marked progress i guess for a true 1 RM maybe 8 weeks minimum
Crazy how much a night of a few drinks can effect training, and damn ya sweat a lot. Anyway an ok day found out i can front squat in the new cast BB grip style arm is bent just about perfect,
Tri set
Front Squat, SLDL, Decline Abs
not sure how many sets 35 mins withy little rest topped with 5 sets of three on front squat at 315lbs wasnt comfortsblr going heavier then that the arm got pretty tight holding that load dont want to muck it up but even the 315 felt good to do, SLDL was one handed grip was a factor just did 185 x 5 for those last 5 sets no grip aids
The rest of the w/o was just hitting the rest of the body mainly upper body machine based
Felt good to hit those front squats paused em well in the bottom, my right knees aching a bit for some reason??
[quote]Dre Cappa wrote:
Hey, softball is fun for all ages lol. I play and I don’t consider myself old.
[/quote]
Man, apparently training for powerlifting, and for a 5 mile road race, have nothing to do with swinging a softball bat. I’m sore in places that I forgot could get sore. Good times though, always fun when they play you a little too shallow…
[quote]Phill wrote:
Felt good to hit those front squats paused em well in the bottom, my right knees aching a bit for some reason??
more good food good times, sun etc etc.
Phill[/quote]
Phill, do you think your form might be off a bit due to the cast, and that’s why you are feeling it in the knee? Could be twisting a bit, or letting the knee drive out a little further than normal. Just a thought.
Have fun, grab a few more beers, and a few more girls, and report back with all the details.
Could be not sure but it was bugging me a bit prior to the frnt squats
will do ill let know on anything interesting
Phill
[quote]Modi wrote:
Phill wrote:
Felt good to hit those front squats paused em well in the bottom, my right knees aching a bit for some reason??
more good food good times, sun etc etc.
Phill
Phill, do you think your form might be off a bit due to the cast, and that’s why you are feeling it in the knee? Could be twisting a bit, or letting the knee drive out a little further than normal. Just a thought.
Have fun, grab a few more beers, and a few more girls, and report back with all the details.[/quote]
[quote]Phill wrote:
Crazy how much a night of a few drinks can effect training, and damn ya sweat a lot. Anyway an ok day found out i can front squat in the new cast BB grip style arm is bent just about perfect,
Tri set
Front Squat, SLDL, Decline Abs
not sure how many sets 35 mins withy little rest topped with 5 sets of three on front squat at 315lbs wasnt comfortsblr going heavier then that the arm got pretty tight holding that load dont want to muck it up but even the 315 felt good to do, SLDL was one handed grip was a factor just did 185 x 5 for those last 5 sets no grip aids
The rest of the w/o was just hitting the rest of the body mainly upper body machine based
Felt good to hit those front squats paused em well in the bottom, my right knees aching a bit for some reason??
more good food good times, sun etc etc.
Phill[/quote]
315 front squats with a damn cast on, that must be a site to see! Got to admire your commitment.
[quote]KO421 wrote:
315 front squats with a damn cast on, that must be a site to see! Got to admire your commitment.[/quote]
Thanks bro was tough not slapping more load one or going balls out rep wise but felt damnm good to get some weight on there just a bit apprehensive with the injury. Got some looks at the gym its not qujite the hardcore place and here i am in cast super setting, front squats one arb BB SLDL, and weighted sit ups in a cast lol.
Oh made the decision to cut a bit of fat since im friggin injured no need in all the excess when im not using it to get stronger. nothing huge im aiming to stay as strong as i can and cut off 10lbs or vso over the next 6-8 weeks shouldnt be to hard. then once arms back i can get rollin again in hopes of making that mid july meet
I hear you on that. I am still dreading my first practice and time at the cages. My obliques and forearms will hurt for a week straight. I got a tournament June 3rd and it sucks because we haven’t even practiced yet. The weather here has been crap. It frickin snowed last night and cancelled a local minor league game.
[quote]Modi wrote:
Dre Cappa wrote:
Hey, softball is fun for all ages lol. I play and I don’t consider myself old.
Man, apparently training for powerlifting, and for a 5 mile road race, have nothing to do with swinging a softball bat. I’m sore in places that I forgot could get sore. Good times though, always fun when they play you a little too shallow…[/quote]
I hear you on that. I am still dreading my first practice and time at the cages. My obliques and forearms will hurt for a week straight. I got a tournament June 3rd and it sucks because we haven’t even practiced yet. The weather here has been crap. It frickin snowed last night and cancelled a local minor league game.
[/quote]
Dre,
Yeah, we just got that nor’easter here last night and today. I was hitting the ball well, but have at least one big issue with my swing to work out. Our season starts next week, so hopefully I can take a few more swings before then. There are NO coin fed cages within 30 minutes of where I live…And I live in Boston!
light ext rotations, 1 set band pressdown, scap wall slides
A)Bench Press (1st rep of each set paused)
Barx10
135x5
185x3
225x2
245x1
260x3 x3 x3 x3 *see notes (didn’t pause 4th set)
B1)Incline DB Bench (45 Degrees)
(90x4) 100x5 x5 x5 (set and rep PRs!!!)
B2)Neutral Grip Chins
(BWx5) +50x4 x4 +60x4 +75x3
C1)Seated DB Lateral Raise
45x10 x10
C2)Supine Grip Cable Row
160x8 180x7 170x8
Notes: *On my working sets for BB bench, I videotaped my ass (sounds funny, huh?) to see how much and if it was coming off the bench. Well, it was. I videotaped the 2nd set and it was pretty bad, the third was better, and it didn’t come up at all on the 4th, although I didn’t pause a rep on that set.
I played with getting my feet VERY wide and my ass was still coming up. For the last set I focused on extending the spine as in an RDL. This actually drove my ass into the bench more and gave me a more solid push from my legs I feel. I’ll put up the vids of the 2nd and 4th bench for form critique.
I killed it on incline DBs today. NICE benchmark for me to get over (excuse the pun). Last week I got the 100s for 2x4 working very hard. This week the 100s were basically a breeze for 3x5. Got a video of this which I’ll put up as well.
