Comps & Racketteer's Dual Log/Race

[comps]

Race:

Comps:
Bench 275x1
Strict Overhead Press 185x1

Racketteer:
Bench 275x5
Strict Overhead Press 185x3

We are racing to different reps due to a strength difference between us.


Current Stats:
Weight: 175~
Bench: 225x1
Strict Overhead Press: 115x5
Squat: 240x5 (Deep)
Deadlift: 315x4
Pendlay Rows: 160x5

[racketteer]

my starting stats are as follows:
BW= ~180
bench= 250x2
strict press ?
squat ?
deadlift ?
front squat= 315

I am also rehabbing a back injury and that is why my lower body lifts are somewhat unknown at the moment.

also if anybody has any questions just post 'em up

[racketteer]

last sundays training, chest and tris

pre exhaustion flies
30's 2 sets of 15

dumbell bench press
100's x 4 reps
90's x 6 reps
80's x10 for 2 sets

Barbell incline
135x8 3 sets

hammer strength chest press
70 pounds on each side x12 reps for 2 sets

JM presses and other tri isolation

[racketteer]

yesterday's training

back and bis

pre exhaustion reverse flies
30's 2 sets of 10reps

pullups
wide grip bodyweight x 10
medium grip+60 pounds x4
medium grip+25 pounds x10
chins 2 sets of 12

chest supported rows ( slow reps focusing on contraction)

3 sets of 12 with 100 pounds on lever

wide grip pull downs
135x8
120x10
105x13

pully rows various weights

BB curls
2 sets of 12

[racketteer]

alrighty now, leg day

front squats

275x1
295x1
315x1
225x6
185x8 for 2 sets
135x15

glute ham raises(slow and controlled negative, exploding to top)
3x15 Bodyweight

leg extensions
2x8
1 set of 13

tons of stretching and fascia release ( holy sh*t this was painful today)

so the front squats have started feeling a lot better and I think my back is very close to being completely healed. maybe another month or so until I'm back squatting again and another 2 months until i feel the need to throw deads in

[comps]

24/01/2012

Deadlift
305 1x5 (couldn't have held on for another rep)

Leg Press (ew, squat racks were full the whole time, however today is more of a deload squat day anyway)
4 plates each side.
3x8

Strict OHP
70 1x5
80 1x5
90 1x5
100 1x5
110 1x5

Cable Rows (Form wasn't too great on the last reps of each set)
180 3x8

Weighted Dips (Going to move up to a 45 plate)
35 2x8
35 1x4

Skipped chem today, hate that class. Learn nothing.

[Juustin]

~insert "in." gif here~

[comps]

~insert "in." gif here~

[racketteer]

lol.

good pressing today man

[comps]

lol.

good pressing today man

Lol thanks.
We're racing to a lift where you do not even know where you're at.
Get some numbers in, so I know what I got to work for. haha

[racketteer]

Lol thanks.
We're racing to a lift where you do not even know where you're at.
Get some numbers in, so I know what I got to work for. haha

thursday man. then i'll deliver some numbers

[nkboston]

alrighty now, leg day

front squats

275x1
295x1
315x1
225x6
185x8 for 2 sets
135x15

Damn dude, when I see the front squat number I'm curious to see your back squat and deadlift. strong bro. Good luck to both you guys in your race. In for the progression.

[racketteer]

now for shoulders and traps

barbell Overhead press (seated)
135x6

DB overhead press
65's x 7
55's x 9

BB overhead press (seated)
115x10
95x12

behind the neck presses
95x6
95x6

lateral raises
25's x 8
15's x 12 (3 sets)

shrugs with a rickshaw
4 plates total x 10 (3 sets)
2 plates x 20

I seemed to lose endurance very quickly during this workout. however, my pressing strength is coming back pretty nicely. all in all, no complaints for today.

[comps]

Presses are impressive.

[comps]

@ rackatteer, I've tried hookgrip. Felt no pain, however, my grip was even worse with it. I currently use mixed grip.

And, extremely excited to go to the gym tomorrow. I wanted to go TODAY, but then I wouldn't be able to go tomorrow. See my logic?
Skipping 185x5 and heading straight for 190x3 in madcows 5x5. All the reps have been coming to me too easily. Possibly because my bulk is becoming a bit dirty.

[racketteer]

Presses are impressive.

thanks dude

@ rackatteer, I've tried hookgrip. Felt no pain, however, my grip was even worse with it. I currently use mixed grip.

And, extremely excited to go to the gym tomorrow. I wanted to go TODAY, but then I wouldn't be able to go tomorrow. See my logic?
Skipping 185x5 and heading straight for 190x3 in madcows 5x5. All the reps have been coming to me too easily. Possibly because my bulk is becoming a bit dirty.

and you're still having trouble holding on? whats the max you can hold for a few seconds?

[matthew10113]

my starting stats are as follows:
BW= ~180
bench= 250x2
strict press ?
squat ?
deadlift ?
front squat= 315

I am also rehabbing a back injury and that is why my lower body lifts are somewhat unknown at the moment.

also if anybody has any questions just post 'em up

dam you lift alot for your weight/height ratio. keep up the work dawg

[comps]

thanks dude
and you're still having trouble holding on? whats the max you can hold for a few seconds?

I have always been using mixed grip. I held on to 315 for 4 reps, not sure how long that is, between 5~10 seconds maybe, that and then it slipped out of my hand.
Unless my chalk comes tomorrow, I'll be deadlifting 315 again Sunday and see if I get hold on for the 5 reps T_T.
Feels like a waste of time knowing I can do more, but not being able to hold on lol.

[Juustin]

now for shoulders and traps

barbell Overhead press (seated)
135x6

DB overhead press
65's x 7
55's x 9

BB overhead press (seated)
115x10
95x12

behind the neck presses
95x6
95x6

lateral raises
25's x 8
15's x 12 (3 sets)

shrugs with a rickshaw
4 plates total x 10 (3 sets)
2 plates x 20

I seemed to lose endurance very quickly during this workout. however, my pressing strength is coming back pretty nicely. all in all, no complaints for today.

Powerful pressing, great work!

I have always been using mixed grip. I held on to 315 for 4 reps, not sure how long that is, between 5~10 seconds maybe, that and then it slipped out of my hand.
Unless my chalk comes tomorrow, I'll be deadlifting 315 again Sunday and see if I get hold on for the 5 reps T_T.
Feels like a waste of time knowing I can do more, but not being able to hold on lol.

I forgot if it's been mentioned before in your old log, but do you deadlift touch and go or reset after every rep? If touch and go, it's a killer trying to hold on.

[comps]

Powerful pressing, great work!



I forgot if it's been mentioned before in your old log, but do you deadlift touch and go or reset after every rep? If touch and go, it's a killer trying to hold on.

I try to do all my exercises properly so:
Always from deadweight.
And imo, touch 'n go is makes it a lot easier.

[Juustin]

I try to do all my exercises properly so:
Always from deadweight.
And imo, touch 'n go is makes it a lot easier.

Ditto and agreed, however I think the bounce and the constant holding does it make harder on your grip but obvs. a ton easier for every other muscle.

Btw, I think I responded to your bicep tear thread a few days ago incase you forgot about it.

[comps]

Ditto and agreed, however I think the bounce and the constant holding does it make harder on your grip but obvs. a ton easier for every other muscle.

Btw, I think I responded to your bicep tear thread a few days ago incase you forgot about it.

Nope, noticed it right away. Thanks lol

[comps]

27/01/2012

Bench (decided to up the weight, felt good)
110x5
130x5
150x5
170x5
190x5 (not too bad, I'll still progress on 5x5 for awhile most likely)

Squat
245x5
245x5
245x5

Rows
165x5
165x5
165x5

Didn't do any assistance work, took me awhile to get all the equipment I wanted.
Talked to some friends.
Met some teen powerlifters that gave me some decent advice.
And I was on a time restraint to pick up a family member.
Had a cold, but definitely felt pumped still for the gym.

[racketteer]

27/01/2012

Bench (decided to up the weight, felt good)
110x5
130x5
150x5
170x5
190x5 (not too bad, I'll still progress on 5x5 for awhile most likely)

Squat
245x5
245x5
245x5

Rows
165x5
165x5
165x5

Didn't do any assistance work, took me awhile to get all the equipment I wanted.
Talked to some friends.
Met some teen powerlifters that gave me some decent advice.
And I was on a time restraint to pick up a family member.
Had a cold, but definitely felt pumped still for the gym.

good pressing and skuwatz. are you doing any GPP on bill starr's?

[comps]

good pressing and skuwatz. are you doing any GPP on bill starr's?

Thanks.
Nope never.
Would these be very helpful?

[Juustin]

27/01/2012

Bench (decided to up the weight, felt good)
110x5
130x5
150x5
170x5
190x5 (not too bad, I'll still progress on 5x5 for awhile most likely)

Squat
245x5
245x5
245x5

Rows
165x5
165x5
165x5

Didn't do any assistance work, took me awhile to get all the equipment I wanted.
Talked to some friends.
Met some teen powerlifters that gave me some decent advice.
And I was on a time restraint to pick up a family member.
Had a cold, but definitely felt pumped still for the gym.

Nice work, good to see your row and squat went up!

[racketteer]

Thanks.
Nope never.
Would these be very helpful?

I like adding sprints and strongman work in when I'm strength training. I feel it helps me recover quicker.

[comps]

I like adding sprints and strongman work in when I'm strength training. I feel it helps me recover quicker.

Examples please?

[racketteer]

Examples please?

barbell complexes are probably my favorite

disregard his hideous form and you'll get the gist of it.

other than that, I like prowler pushes, farmers walks, high rep push press as a burnout, and tire flips. atlas stones too If I have access to them

[comps]

High rep push and farmer walks would probably be the main ones I would use.
My recovery is pretty great right now, once I get into some heavier weights I might start adding ^^.