[quote]budreiser wrote:
Watching you unrack was pretty funny. Mirin those stabilizers[/quote]
Prifomhumerousic tendon elasticity of peace.
October 11, 2013 - Rep DL (W10D3)
Sumo DL
135x5
225x5
315x3
405x2
455x1
475x8
(450x3)x5
Not bad. Probably had a couple more w/ 475. Maybe not the best back alignment overall, but I tried to work on that.
Conv DL
315x8
370x10
405x5 (wanted 10, wasn’t happening LOL)
(395x3)x5 (added deficit)
BW Reverse Hyper - lots x 2
Lying Leg Curl - 2x20
October 12, 2013 - “BBing” Day aka OHP Day (W10D4)
Press
45 x some
95x6
120x4
145x3
(160x3)x6
175x1
(185x1)x2 (PR)
Staggered 12 lat pulldowns with every set up until the singles. Felt pretty strong. 175 was a total smokeshow, but the 2nd single w/ 185 was a good bit slower than the first.
Lateral Raise
20’s x 20
25’s x 20
(30’s x 20)x2
BB Curl - 4 or 5 sets idk
Inb4 ohp more than you bench
[quote]budreiser wrote:
Inb4 ohp more than you bench[/quote]
That would be awesome lol.
October 14, 2013 - Rep Squat (W11D1)
Squat
45 x some
135x5
225x5
275x3
325x3
(340x5)x10
(275x8)x4 (high bar)
Three circuits of:
BWx20 GHR
10 pullups
20 standing cable abs
Squats were a bit of a gauntlet, but I was able to get it done fairly smoothly.
Dat squat marathon
[quote]budreiser wrote:
Dat squat marathon[/quote]
brb 10K w/ SSB
October 16, 2013 - Heavy Bench (W11D2)
Bench
45 x some
135x6
155x5
185x3
210x2
235x1
255x1
(270x1)x3
(250x2)x4 (paused)
Misgrooved the 270 singles sans the last one. Still not quite as fast as I’d ideally like, but whatever. The paused dubs felt pretty strong initially but slowed a bit on the latter sets. Nothing major though.
DB Bench
55’s x 15
85’s x 12, 12, 9
Staggered w/ seated cable rows.
bro you should try out the budreiser sphere method for your bench.
[quote]budreiser wrote:
bro you should try out the budreiser sphere method for your bench.[/quote]
Once I come full circle, I shall.
October 18, 2013 - Speed DL (W11D3)
Speed Puhl
135x5
225x3
315x2
365x1
(405x1)x20
Need to remember to pull out the slack for these.
RDL
225x17
265x12
315x10
245x18
Lying Leg Curl - 4x15
Roman Chair Leg Raise - (BWx20)x4
October 19, 2013 - OHP Day (W11D4)
Press
45 x some
95x6
120x4
145x2
(165x1)x2
180x1
200x1 (PR)
(150x5)x3 (staggered with 3x20 machine row)
Slow, but smooth. Probably going to take it down a notch now.
Lateral Raise 25’s x 20 —SS— BWx12 chins- three rounds
Where do you miss on your benches?
[quote]budreiser wrote:
Where do you miss on your benches?[/quote]
Hard to say. The one occasion in recent memory in which I missed a bench rep involved the thing dying at my chest with next to no fighting chance, but I feel that that had more to do with the fact that the bloody bar was simply too heavy to press rather than some specific deficit in the strength curve.
October 21, 2013 - Speed Squat (W12D1)
Speed Squat
135x5
225x3
275x2
(290 50c x 2)x8
(290x2)x4
Felt heavy on back, but dug in and got good velocity behind them.
High Bar Pause Squat
(265x5)x4
315x1
330x1
inb4 singles on speed day u w0t m8…they were meant to be fairly heavy, but still w/ acceleration. Which they were. Sue me.
Back Raise - (BW 45x15)x4 —SS— Ab Wheel Rollout - (BWx15)x4
October 23, 2013 - Rep Bench (W12D2)
Bench
45 x some
135x6
155x5
185x4
210x3
(225x5)x5
Neutral-Grip Lat Pulldown - (180x10)x5
Felt heavy. Whatever.
October 25, 2013 - Heavy DL (W12D3)
Sumo DL
135x5
225x5
315x3
405x3
445x2
485x1
(510x2)x2
Everything was slow as molasses today. 405 felt like 465. Grinded the shit out of the doubles. Tweaked the right side of my back, too. Obviously not ideal a week out from the mock meet, but considering I was under such an intense weak spell, I’m not too worried about it.
When are you doing your mock meet?
[quote]budreiser wrote:
When are you doing your mock meet?[/quote]
Next Saturday.
October 26, 2013 - BBing Day (W12D4)
OHP
45 x some
95x6
120x4
(135x6)x4
Staggered BWx10 neutral, close grip chins with every set.
Lateral Raise
25’s x 15
35’s x 15
(30’s x 15)x2
BB Curl
50x15
(70x15)x4