Speed bench
9x3@125 3 grips
Tate presses
4x10@25
OH tri extensions
3x8
Standing OH press
3x10
Curls
3x10
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Speed bench
9x3@125 3 grips
Tate presses
4x10@25
OH tri extensions
3x8
Standing OH press
3x10
Curls
3x10
Rack pulls-pin 4
rack width sumo
2x2@135
2x2@225
2x1@275
2x1@315
2x1@345
2x1@385
conventional
405
415
425
Back attack
2x15@one plate
2x8@2 plate
Leg curls
3x10
Sit ups on GHR
3x10
Bench
3@135
185
210
shirt on, was going to go for 235 today, but things were feeling heavy. been sick this week and run down.
245 2bd
275
290 2bd
275 1/2bd
Tri push downs
3x12
OH tri extensions
3x10
Heavy shrugs calf machine
3x10
Face pulls
3x10@double minis
Today was just about hitting the opener of 275. I freaking smoked it. No sticking point, perfect form. Felt great about it. 290 which is my planned second felt easy as well, granted off of a 2bd. I really think I can get 310 at the meet. Get a good bloat, rest up, and it should be great. Now I need to figure out wth I'm doing with my squats.
Squats, singles
150
240
briefs
330
360
380
420
suit
470 easy
510 fail, left knee shot in and killed me in the hole
510 reverse greens
Leg extensions
3x15
Leg Press
2x20@400
1x30@400
Band crunches
4x10
Ham curls
2x15
Bench, paused
2x3@135
2x3@165
2x3@185
2@205
could have done more but decided not to. Need to be careful right now, I feel like I'm close to crashing.
OH Press
3x10@40lb db
Tri push downs
3x10
Seated shoulder flies
3x10@25lb db
Hammer curls
3x10@30lb db
Deadlift, figure out my opener day
135
225
275
295
briefs
315
335
suit
365
405 easy
Opening with 380, I should get 430 at least.
Back attack SS rev hypers
3x15
Hanging leg raises
3x10
in4 comp vids.
[QUOTE=austin.j.taylor;982245383]in4 comp vids.[/QUOTE]
hopefully come december 8 I will have something to show and be proud of.
[QUOTE=getout87;982263033]hopefully come december 8 I will have something to show and be proud of.[/QUOTE]
looking forward to seeing how it goes
Belt squats- band around knee
2x10@2 plates
3x8@3 plates
2x5@4 plates
Speed pulls
5x2@135 conv
5x2@135 sumo
GHR
3x10
Rev Hyp
3x10@200ish
Band ab pull downs
3x10@green band
Shrugs on calf raise
3x10
Bench
135
165
185
200
shirt
225 2bd
250 1bd
275
295 2bd
275
Tate presses
3x10@25lb
OH tri extensions
3x10
Face pulls
3x12@monster mini
Shirt felt weird today. Phuck it, I'll nail it at the meet.
Competed in my first comp yesterday. RPS Forget the name of it meet in Columbus OH. Weighed in at 225 on Friday with jeans and boots on. I didn't feel like cutting as it wouldn't have made a difference either way.
Anyway, went 2/3 in squat with 420, 470, then miss at 510. My left knee came in in the hole like it always does and I nearly recovered from it but fell back about half way up. Bench was 1/3. Hit my opener of 275 then missed 290 twice. I just couldn't get in the groove of the shirt, I really don't know what happened. Went 3/3 in deadlift with 385, 405, 435 (30 lb pr). I still had a lot of gas, and I think I could have hit over 460, but I just stayed conservative. I'm happy with getting the first meet out of the way, and I really want to get back to training. I'm taking at least a 3 month break from the gear to build my raw strength a little more.
Congrats on the meet bro. Completely hooked now?
I like the idea of 3 months out of the gear. It can only make you better.
[QUOTE=bmontgomery87;991715803]Congrats on the meet bro. Completely hooked now?
I like the idea of 3 months out of the gear. It can only make you better.[/QUOTE]
Yes, totally hooked. And a raw break is going to be great. I'm going to do mostly straight weight, straightforward barbell movements.
[QUOTE=getout87;991718713]Yes, totally hooked. And a raw break is going to be great. I'm going to do mostly straight weight, straightforward barbell movements.[/QUOTE]
Exactly what you need man. I can definitely understand wanting to train with the crew and what not, but doing some basic heavy barbell work will do wonders for your total.
Any sights on the next meet yet, or just seeing how the raw work goes and then finding one?
[QUOTE=austin.j.taylor;982245383]in4 comp vids.[/QUOTE]
ahem...
[QUOTE=bmontgomery87;991719143]Exactly what you need man. I can definitely understand wanting to train with the crew and what not, but doing some basic heavy barbell work will do wonders for your total.
Any sights on the next meet yet, or just seeing how the raw work goes and then finding one?[/QUOTE]
yeah, im really excited about this raw bit. that and just getting back to the basic movements. the best part is, i'm starting training with a few people that are doing a raw break as well, so I won't be a loner. that, and two of them just hit lifetime PRs in the last two weeks, so what they are doing is working.
[QUOTE=austin.j.taylor;991782433]ahem...[/QUOTE]
i'm still waiting on it too. as soon as my trianing partner posts it, I will post it in here. promise.
Deadlifts, 3 sumo, 3 conventional every set
3x135
3x225
2x275
Back attack
3x20
Hamstring Curl
3x15
Lat pull down
3x15
Seated row
3x15
warmup band pull aparts and shoulder rotations w/5lb plates
bench, 2 bd
2x3@185
2x3@205
2x3@225
3@245
1 inch pause bench
3x5@135
Tate press
3x12@30
Scap rows
3x12
OH tri cable press
3x10
Band ab pull downs
3x10
Overextended band pull aparts
3x10
super close stance squats
5@140
5@200
5x5@240
Leg press
20@400
20@450
20@490
Leg extension
3x20@105
Abs
3x20
Calf raises
3x20
Speed bench
9x3@115+regular minis, three grips
Dumbell tri extensions
3x20@25
Push downs w/rope
3x20
Standing OH press
3x12@30lb db
DB front raise
3x20@15lb
Reverse pec deck
3x20
Up right rows
3x20@60
DB Shrugs
3x20
Curl drop sets
3x30
Tri band push downs, Monster mini
4x25
Green band ab pull downs
4x25
holy geeze that there DE session had a ton of volume.
[QUOTE=bmontgomery87;994939733]holy geeze that there DE session had a ton of volume.[/QUOTE]
yes sir. I'm doing a ~10 week high volume raw phase before my next meet prep starts.
Deads, 3 reps sumo, 3 conv
135
185
3@225
3@275
Hamstring curls
3x15
Leg press, high and wide
3x15@400
Back attack
3x20@70
Rope w/pulley, 2 plates
3x15
Lat pulls, SS narrow and wide
2x10 of each
Bent over row, football bar
3x20@95
Been sick the last two days so this was a rough workout. Now for nyquil and not moving much
nice work despite being sick.
get some rest man
Reverse green band
2x3@225
2x3@255
2x3@275
2x3@295
3@315
Incline DB bench
4x15@40
Pec deck
3x20
Shrugs
3x15
OH tricep extensions w/rope
3x15
Preacher curls
3x10@20lb db
No comp vids have been seen yet. i am beginning to think that you are the chupacabro
[QUOTE=austin.j.taylor;997286393]No comp vids have been seen yet. i am beginning to think that you are the chupacabro[/QUOTE]
Well the guy that filmed my lifts went out of town for a month, so I'm trying to get them from him. That reminds me, I'll ask for them again.
Squat
2x5@150
2x5@200
2x5@260
3@305
1@330
god my raw squat blows goats right now
Leg press
20@490
15@580
10@670
drop sets
10@580
10@490
10@400
Leg extensions
3x15
Green band ab pull downs
4x25
High and wide leg press
3x10@200
Purple band good mornings
3x10
atleast you leg press more than me