DE Bench (40-70%)
132 x 3 x 3 (Close, Wide, Regular)
154 x 3 x 3 (Close, Wide, Regular)
176 x 3 x 3 (Close, Wide, Regular)
DB Snatch
66 x 3
88 x 3
99 x 2
110 x 2
Sumo Deadlift / Conventional Deadlift
Sumo Style
154 x 3, 264 x 3, 330 x 3
396 x 2
Changed to Conventional Style
440 x 1, 484 x 1, 506 x 1
Nothing really special. Most notable was my speed on the benching definitely a lot faster. Think that is a new rep PR on DB snatching as well. Those went up nice and fast without too much stability issues.
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Close Grip Bench
132 x 3 x 2, 176 x 3 x 2, 220 x 3
242 x 3, 264 x 3, 286 x 3
309 x 3, 341 x 1 (PR), 352 x 1 (PR)
DB Rows
66 x 5, 88 x 5, 110 x 5
132 x 5, 154 x 5 Add Straps
176 x 5
DB Bench Press
44 x 5, 66 x 5, 88 x 5
99 x 12 (PR)
V Grip Lat Pulldown
100 x 8, 120 x 8, 140 x 8
160 x 8, 180 x 8, 200 x 8
Dips (41), Chins (12), Face Pulls, Hammer Curls, Tate Press
Week 3 of the close gripping and finished it off strong. 341 went up ridiculously easy and I Q'd the spotter whether or not he touched the bar. Said he didn't so I upped another 5kg and went for 160kg (352). Was definitely harder, so he may have helped a little accidentally on the 341 set but definitely didn't on the 352. Got it up alright, nice hard grind though the bar never stopped moving.
Dropping the chins and the pull-up machine goal. I'm really not built to chin a lot as it always has caused me issues with my biceps tendons. Going to just replace those with face pulls from now on.
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DE Bench (40-70%)
132 x 3 x 3 (Close, Wide, Regular)
154 x 3 x 3 (Close, Wide, Regular)
187 x 2 x 3 (Close, Wide, Regular)
209 x 2 x 3 (Close, Wide, Regular)
DB Snatch
66 x 3
88 x 3
99 x 1
110 x 1
121 x 1
Sumo Deadlift / Conventional Deadlift
Sumo Style
132 x 3, 220 x 3, 286 x 3
352 x 3, 396 x 1, 440 x 1
Changed to Conventional Style
462 x 1, 484 x 1
Dips (18, 11, 10, 8), Face Pulls
Felt slow tonight. Session was a bit harder to get through than normal but glad that my dips have increased over prior weeks.
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how close u close grippin mate? gettin joocy as fuk up in hurrr
Thanks man.
It's a deadlift bar, and I place my thumb insertion so it just touches the edge of the grip surface. It's pretty much bang on shoulder width.
So great on my shoulders and tri's and real easy to keep the elbows tucked. Most of my elbow issues have almost completely disappeared and I've been able to bench heavier without a sleeve to keep it warm.
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DE Bench (40-70%)
132 x 3 x 3 (Close, Wide, Regular)
154 x 3 x 3 (Close, Wide, Regular)
187 x 2 x 3 (Close, Wide, Regular)
209 x 2 x 3 (Close, Wide, Regular)
DB Snatch
66 x 3
88 x 3
99 x 1
110 x 1
121 x 1
Sumo Deadlift / Conventional Deadlift
Sumo Style
132 x 3, 220 x 3, 286 x 3
352 x 3, 396 x 1, 440 x 1
Changed to Conventional Style
462 x 1, 484 x 1
Dips (18, 11, 10, 8), Face Pulls
Felt slow tonight. Session was a bit harder to get through than normal but glad that my dips have increased over prior weeks.
Miring strength bro, i've always wondered why you're training numbers are kind of unusual as opposed to 135, 185, 225, etc. assuming you train in lbs?
Miring strength bro, i've always wondered why you're training numbers are kind of unusual as opposed to 135, 185, 225, etc. assuming you train in lbs?
Kilograms. I convert into lbs by multiplying by 2.2.
Saturday, 2nd February 2013
Floor Press
132 x 5, 176 x 5, 220 x 3
242 x 3, 264 x 3, 286 x 3
297 x 3, 309 x 1, 320 x 1
DB Rows
66 x 5, 88 x 5, 110 x 5
132 x 5, 154 x 12 (PR)
Standing OHP
88 x 5, 132 x 5, 154 x 5
165 x 5
V Grip Lat Pulldown
100 x 12, 120 x 8, 140 x 8
160 x 8, 180 x 8, 200 x 6
Dips (48: 18, 12, 10, 8), Face Pulls, Hammer Curls, Band Pressdowns
Could of PR'd the floor presses but matched my final lift the last time I used these. Weight went up real easy, going for 330 next week. Felt good on the OHP's these should definitely see an improvement in the coming weeks. Getting better at dips. Once I can hit 50 in four sets I'll throw in a fifth set and aim to clear 60 in 5 sets.
Trained in the morning. Not a fan of the morning crew but not as bad as the afternoon crew. Saw a couple old friends who I haven't seen in a couple years which was cool.
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Band Squats (EFS 41" Light Band)
132 x 3, 176 x 3, 220 x 3
264 x 3, 286 x 2, 309 x 2
330 x 1, 352 x 1
Good Mornings
88 x 12, 132 x 5, 154 x 5
176 x 5, 198 x 3, 220 x 3
242 x 3 (PR)
DB Split Squats
MISSED
Back Extensions
MISSED
Ab Rollouts, Standing Crunches
Haven't been feeling great, a little tired from basketball on Thursday and a lot of early starts this week to study before work. Reduced the volume by skipping some of the accessory work and just hit all bases that I needed to. Pleased with the GM personal best, was a real hard grind. Was aiming for 374 with the bands on the squats but had some issues on the concentric on that last set. Core felt like it lost tightness, no big deal but I don't think I could of nailed much more tonight.
Plus my knee and ankle has been a little funky after landing on it weird at basketball. Ankle is a little inflammed and my knee a little sprained. Had to double knee sleeve the left knee because of this.
Since my core lost tightness, I think ME front squats is the way to go for a few weeks starting next Sunday.
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haha! sorry man been real busy with work and study (CPA kicked off this week and I started it earlier) while I had my internet constantly dropping out when at home.
Just going to give a quick rundown of what's been missed.
Wednesday, 6th February 2013
Speed work + deadlifts. Felt slow and weak on this day, however the number don't show that.
DE Benching
Box Squatting w/ Bands
One Arm DB Snatch
Deadlifts (conventional)
worked up to a 110lb DB snatch for a double. Deadlifts I took to 507 for a single.
Saturday, 9th February 2013
ME benching + pulling. A little soreness in the elbows after speed benching on Wednesday as well as basketball on Thursday.
Floor Press (PR)
Unilateral T Bar Row
Military Press
Hammer Grip Pulldowns
Dips
Felt like crap after the dips and went home. Had a little too much pizza before hand and felt unwell for the majority of the session. Did nail a new PR on the floor press hitting 330 for a single, although my ass came off the floor a little. Military pressed 165 x 6 following up with 176 for a solid 4 reps. Great showing considering this is the second week MPing after a while hiatus. First time doing the pulldowns with a hammer grip.
Sunday, 10th February 2013
Was supposed to be my ME squat session. I skipped it as I've had issues with my Achilles tendon most of the week since basketball. Think it got a little inflammed on Thursday night after basketball as I was playing harder than normal. Then must of ripped a little while getting my shoe off afterwards (I wasn't too gentle). Needed the rest anyway.
Wednesday, 13th February 2013
Quick speed work session. I left the deadlifts at the door and just hit it up basic.
DE Bench
DE Box Squats
8 sets of doubles on bench. 154 for 4 sets, 176 for 4 sets. 6 sets of triples on box squats. 2 using 132, 2 using 176, 2 using 220. Speed was excellent, easily the fastest I've been ever. I'm expecting a big carry over.
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Haven't posted lately as I've been busy + having internet troubles. Mostly rectified now except still busy. Changing up my training a bit, today focused on squats with press/pull/hinge accessory work. All went up real well, especially as I've had the past two weeks off to recover.
Training will look as follows for a little while:
Tuesday: full body squat/press/pull/hinge
Friday: bench/squat/pressing
Saturday: deadlifts/pulling/hamstrings/abdominal work
I may tweak it a little as the friday/saturday sessions aren't set in stone right now.
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