I failed on 230 as a heavy single, would have been a PR for me on the bench.
Legs felt tired also, knocked out a heavy triple of 225 on the box squats, but didn’t have a lot of juice.
My work schedule has increased dratically this week, and its all heavy lifting. I think this has something to do with it.
Where’s a good place to get a good description of the box squat form? I looked on ElitFTS, and didn’t see a specific article…not too mention my time has been limited lately.
BENCH:
-135 x 5
-155 x 5
-185 x 3
-eight sets of 205 x 3
-295 x 1
BENT OVER BB ROWS
-115 x 8
-three sets of 135 x 8
SKULL CRUSHERS
-three sets 95 x 5
SHRUGS
-four sets of 225 x 5
Today felt really good and I’ve been really enjoying my time in the gym. I would however, like to get a sled and maybe a tire to get some work in outdours now that the weather is starting to get nice.
[quote]gags wrote:
saturday’s workout, i made 2 sandbags, one weighing 80 lbs and one weighing 160lbs. i transported them from home depot to g/f’s driveway where i constructed them, then i carried them up 3 flights of stairs so i could store them. that is all.[/quote]
Hey gags,
How did you make the sandbags? That sounds like something I’d like to try.
[quote]FightinIrish26 wrote:
This week was kind of a bust for me.
I failed on 230 as a heavy single, would have been a PR for me on the bench.
Legs felt tired also, knocked out a heavy triple of 225 on the box squats, but didn’t have a lot of juice.
My work schedule has increased dratically this week, and its all heavy lifting. I think this has something to do with it.
Where’s a good place to get a good description of the box squat form? I looked on ElitFTS, and didn’t see a specific article…not too mention my time has been limited lately. [/quote]
look on elitefts for the exercise thing on the left if you goto q and a, towards the bottom
If I put down my workout from yesterday I would get so many flames the whole T-Nation forum would crash. All I can say is my new nickname should be Benito Biceps.
[quote]gags wrote:
FightinIrish26 wrote:
This week was kind of a bust for me.
I failed on 230 as a heavy single, would have been a PR for me on the bench.
Legs felt tired also, knocked out a heavy triple of 225 on the box squats, but didn’t have a lot of juice.
My work schedule has increased dratically this week, and its all heavy lifting. I think this has something to do with it.
Where’s a good place to get a good description of the box squat form? I looked on ElitFTS, and didn’t see a specific article…not too mention my time has been limited lately.
look on elitefts for the exercise thing on the left if you goto q and a, towards the bottom[/quote]
[quote]krayon wrote:
How much emphasis would you put on tricep lockouts if you training raw? [/quote]
I personally never do them. I don’t get stuck at the top, though. If it is a sticking point for you, then incorporate them once or twice per 3 week cycle.
i would’nt worry about it, check wendler’s article about benching like a stripper. i believe he says most people that lift raw, if they can get it off thier chest they can lock it out. i find this to be true for myself although i do like board work usually never higher than 3 boards, although it prob wouldnt hurt to try some higher stuff just to get used to what it feels like.
ME Low Box Squat- Last week I had a 1-in rubber mat under the box, this week it was just the box.
45/10, 95/5, 135/5, 185/5, 205/5, 225/5, 235/3, 245/3, 255/3, 265/3.
Concentric Good Mornings- 3x8 @ 140, 145, 150.
Pull Thrus- 4x15
Bodyweight reverse hypers- 2x15. Theres no reverse hyper machine at the gym, so I improvised by lying on the half-wall that seperates the weight room and the cardio.
Worked out with Gags at his gym today. Having a training partner who is stronger than you and a smartass is always good. He pushed me hard even though he was “hungover” and being a pussy. Best workout I’ve had in a while. Thanks man.
[quote]Devil0351Dog wrote:
Worked out with Gags at his gym today. Having a training partner who is stronger than you and a smartass is always good. He pushed me hard even though he was “hungover” and being a pussy. Best workout I’ve had in a while. Thanks man.
after it rained on out t-cell /strongman day i had little motivation to go to the gym, but went anyway. 1.DE push press- 1553,3,3,3,3,3,3,3
2.pullups- bw12,8
3. shrugs-275*8,8
and thats about it. i was supposed to do more but lack of motivation and the gym closing didnt really help. better than nothing i guess.
if i was going for say 315 it would look like this
13510,10
1855,5
2253,3
2751,1
300*1
315
keep in mind i can bench more than this, this is just an example. 135 and 185 are just to get some blood flowing, 225 + 275 are just to acclimate myself to heavier weight and make sure form is good.