[quote]pbclax1 wrote:
Good work ben! I need some of your DL poundages, need to get over 500 already LOL!![/quote]
You have to pull 455 first. TROLLOLOLOLOLOLOLOLOLOLOL
<3
BTW I lol’d when I saw 710 written on one of the plates. XD
[quote]pbclax1 wrote:
Good work ben! I need some of your DL poundages, need to get over 500 already LOL!![/quote]
stay consistent my brother, in the past my experience has been that deadlift gains are usually spaced out but worth it when you hit em
[quote]xjusticex2013x wrote:
BTW I lol’d when I saw 710 written on one of the plates. XD[/quote]
Little something I picked up from Stan Efferding at his gym this weekend. Keeps ya honest on top sets
Spent the whole day up in Olympia with Ben Seath308 and his Big brother Jeff. got in for some bench and squat work, was feeling pretty stiff.
CGBP w/mini band
185x5
225x4
255x3x2
295x3x5
Squats
135x3
225x3
315x3
425x3x2
495x3 (hip was not having it tonight so I called an audible and decided to not try to do all 5 sets)
495x7 (depth wasn’t where I wanted it but it was still pretty close, skipped rolling out last night and really paid for it today, lesson learned)
CGBP
225x5
255x4
280x4x3
280x8
Cable flyes
10x4
Face pulls
10x5
Called it good there. I need to regroup and hit tomorrow morning hard to finish out this training cycle. planning on catching up on my rolling and eating tonight. vid will be a little delayed, too much to do tonight
Yes, the bench is increasing. Let the bloat flow through you.
[quote]spar4tee wrote:
Yes, the bench is increasing. Let the bloat flow through you.[/quote]
haha it is increasing, ironic thing is the bloat hasn’t even begun yet 
can’t wait to see what happens when it does!
Christmas Eve workout shoulders and speed pulls
Christmas eve this year meant a wide open gym and some great pressing and pulling!
Strict military press
45x5
95x5
115x5
135x5
150x5
170x3
190x4 (last cycle I barely hit this weight for 2)
130x10x4
Speed pulls w/chain
135x2
225x2
315x2
405x2x4
495x1x5
605x1x2
modified coan circuit
SLDs/bent rows/piked chins/standing lateral raises
405x8/225x8/BWx8/30x10
2 rounds
after that I spent a lot of time rolling out and stretching, My hip has been acting up the last 2 days and it affected my squats last night and top sets of pulls today so I really want to make an effort to get it worked out. I’m starting up a new training cycle on monday that will be similar, but have some slight split differences. I’ll post up the plan soon. Merry Christmas!
Video from today and last nights squats turned out pretty epic!
Merry Christmas dude, thanks for the updates. You training this cycle looks really on point, definite increases all round.
Merry Christmas to you too, and thanks! this cycle definitely went well everything is coming along well
Just did my first ever video Q&A Let me know what you guys think and if you’d like to contribute questions go ahead and post them and include that you’d like the answer in video response form
Good job on the Q&A video. Here’s a question for you: Do you suggest programming in olympic style squatting for a powerlifter, and if so, how should one go about it?
I think it would be cool if you touch on being patient with reaching goals.
^^^^ I’ll hit those up in this weeks episode!
good session today, still having some hip mobility issues. Will be trying to add some more mobility work to warm up in my next few sessions.
Close grip Bench
185x5
225x4x2
255x3x2
295x3x2
315x3 (paused every rep)
315x2x2
295x3x2
Squat
135x3
225x3
315x5
365x4
add belt
425x3x2
495x3x4
500x6 (before an epic fail on 7 haha)
Close grip Bench R2
205x5
245x4
275x4x4
275x5 (paused every rep)
Leg press
3PPSx6x2
4PPSx6x2
5PPSx6x1
DB Fly
40x10x4
arch back GM
135x5x4
DB Curls
40x10x3
ab wheel rollouts
10x4
Bench continues to improve and squat is coming along even with the hip tightness. Resting up tomorrow for some solid pulls on Wednesday.
Video
Nice squattin Ben! Just a thought too, you are saying that your hips are tight. My thought is that if you loosen up the hips itll be a double win with helping you get deeper and I think that the tight hips might be pulling you over a bit too. Win win situation there haha. Great work man, keep it up!
[quote]pbclax1 wrote:
Nice squattin Ben! Just a thought too, you are saying that your hips are tight. My thought is that if you loosen up the hips itll be a double win with helping you get deeper and I think that the tight hips might be pulling you over a bit too. Win win situation there haha. Great work man, keep it up![/quote]
Agreed my friend, on top of the tighness I am having the same recurring pain I have been struggling with off and on for the last few months. Literally feels like I have a bruise right at the insertion of my IT band and it radiates pain down the side of my leg. My chiro and I have been working on it but now that I’m home I haven’t seen him for a few weeks. sucks…
Squat deload 405 for some rep work 12/30/11
After wednesdays failed workout I have been nursing my hip back to health, spent a lot of time in the last 48 hours working on my hip mobility as well as taking steps to cut down the inflamaton that has been screwing up every workout I have had since September when I first injured my self. The result was definitely noticable in todays deload work. I went in and told myself that I would not go over 405 no matter what so I made the most of it and focused on keeping my form and getting deep. The hips were much more open and this was probably the least hip pain I’ve had in a workout since returning from Europe in august.
Squats
135x3x2
225x3x2
315x3x2
405x10
405x2x5 (did every first rep as a speed rep and paused every second)
Every squat today was deep and fast felt very good
Close grip Bench
(w/mini band)
185x3
225x3
275x2
295x1
325x2 (but came up a bit but I wasn’t too concerned about it because today was supposed to be more relaxed anyway)
Ab rollouts (back into a crouch)
BWx12x6
Posing practice
15 min (for funsies)
Felt incredible with squats tonight. it was much easier to hit depth and the impingement I have been having in my left hip didn’t flair up like it had been the last few workouts. Guess that means I need to keep up the mobility and anti inflamatory focus. heading back to school tomorrow. it’s been a fun holiday with family and friends I am truly blessed.
had some fun with the video hope you guys like it
Today was another “deload” day basically meaning that I cut down my volume of sets and weight used. still got some solid work in and hit a big PR on military press.
Strict press
45x5
95x5
115x5
135x5
155x5
175x8 (PR)
135x10x5 (5 lbs up from last week)
Deads
135x3
225x3
315x2
405x2
495x1
550x1
add belt
550x10
Ab work
prowler pushes and sled drag medley
Felt good, the gym was really cold but it just kept me moving around between sets. The 550 for reps actually started feeling easier after the first couple of reps once I found a good rhythm. Going to try starting back up on my programmed workouts on Monday and see if everything is working a little better.
video of the fun
Nice PR on the strict press. How are the hips feeling?