11-5-2019
Chain Suspended Goodmornings with Saftey squat bar
Warmup
205x3
245x3
295x3
335x3 Suit bottoms
385x3
425-
335x3
335x3
Dead lift off 3 1/2 inch mat
with suit bottoms
315x2
36x2
405x2
455x2
Reverse Hyper
50x10
50x10
50x10
50x10
50x10
Grey Average Band ab pulldown
10
10
10
10
10
Shoulder rehab
Tried to move 425 off the chains, got a little movement but couldn't stand up with it. Should have went up 20 lbs after the 385. This is the 1st time doing these as a ME so have to start somewhere.
SS bar JM press, Band Pulldowns, Ab pull down, side raise.
Last time I did shoulder saver with shirt on for triples was end of May. I did 40lbs more today. Good day but I also got a rep Pr with close grip bench. Bench has been going well.
11-12-2019
ME
SS Bar to 15 inch box Suit Bottoms on
Warmup
155x2
155x2
205x2
245x2
295x2
335x2 Bottoms
385x1
425x1
455x1
480x1 PR
405x2
405x2
Deadlift off 3 1/2 inch mat
315x2
365x2
405x2
435x2
465x2
Reverse Hyper
90x10
90x10
90x10
90x10
90x10
90x10
2 Hand bent over dumbell Row
50x12
50x12
50x12
Average Band Ab pulldown
10
10
15
15
15
15
15
15
Squat was a grinder tonight but still got it 5 lbPR from September. Deadlift was easy and I should probably bump the weight more. I did bump 10 lbs from last week.
[QUOTE=Atom1980;1591864551]11-14-2019
Speed bench with 59 lbs of chain
Warmup
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
Dumbell low incline bench
50x20
60x20
70x20
80x13
Safety squat bar JM press
115x8
155x5
165x5
175x5
185x5
195x5
Band lay pull down, bent over rear delta.
11-17-2019
ME
3 Board Bench with F6
Warmup
185x3
225x3
275x1
315x3 shirt and boards
345x2
375x1
405x1 PR
415x-
ACG bar reversed
220x5
220x5
230x5
240x5
250x5
Williams press, Scap band pull, kettle bell rows. Shoulder rehab.
I should have had the 415 just had a little help at lockout so not counting it. The 405 was fast and felt really good. I was out of town on Saturday so I didn’t do lower body.
11-23-2019
Speed Squat to 15 inch box with choked blue bands
Warmup
185x2
185x1 Bands
225x1
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
Speed Deadlift off 1 inch mat
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
Reverse Hyper leg curls, reverse hyper leg ext, Dumbell leg curls, abs.
Was sick this weak and missed max effort squat. Today wasn't feeling very good and things moved kinda slow.
11-24-2019
ME Bench
Bench with F6 shirt with shoulder saver and doubled red min bands
Warmup
185x3
225x3
225x2 Shoulder Saver and Bands
255x2
285x1
315x1
325x1
265x3
265x3
265x3
JM Press Straight bar
95x8
95x8
95x8
95x8
95x8
Williams Press, Grey AB Band pulldown, Band lat pulldown, Shoulder Rehab.
Pretty good bench day325 went better than the 315 cause my technique was much better.Could ave went up another 5 or 10 lbs but dropped down instead to do some work.
11-26-2019
ME Safety Squat bar to 15 inch box Raw
Warmup
205x2
205x2
245x2
295x1
335x1
390x1 PR
Reverse Band added
425x1
445x1
Removed bands
335x2
335x2
Dead lift off 3 1/2 Mat Raw
315x2
365x2
405x2
455x2
475x2
495x2
Safety Squat Bar Goodmorning
155x5
205x5
245x5
295x5
295x5
Reverse Hyper
50x15
50x15
50x15
Bent over Dumbell Rows
55x15
55x20
55x25
Band Ab pulldown
12
12
15
15
15
Forgot my suit tonight so went raw. I got a 5 lb PR and the last time I did this lift was in February. I have been squating with the suit on Max effort day for a while now. I think it is probably good to go raw on ME day once in a while even though my speed day is all raw. Deadlift went real well tonight I will switch this up next week since I have done this for 3 weeks in a row.
Band Ab pull down, band tricep push down, side laterals, band pull down.
Pretty good day. Found a meet in March I want to do. It’s an AAPF meet. I have been wanting to do one for a while but nothing close to me till this one.
11-30-2019
Speed Squat to 15 inch Box with Choked Blue band
Warmup
185x2
185x2 Band
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
Sumo Deadlift off 1 inch mat
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
Reverse Hyper
50x15
50x15
50x15
Calf Raises, Sissy Squats, Band Leg Curls, Hanging leg raise, Ab Pulldowns.
I wentt back to doing 2 reps on speed squat because I am faster instead of doing 5 or 3 reps and that carries over better for me. Back side is sore after this work out.
Went to a different Gym. Was able to use an Inverse Curl machine and it really hits the hams also used a 55 lb bench bar. This gym might be an option I have once week for while.
ABS, One Arm Triccep ext, Mini Band pushdowns, Reverse Dumbell Curls, Shoulder rehab, Rear Delt laterals.
Was not focused enough todaywhen I was trying to do Max Effort. I wasn't tight enough and that came through on my 365 it went very slow at the top. I did get much better doing work sets all with 1 second or more pause. The rest of the work out was good.
Good work out tonight. My partner wanted me to go up another 20 lbs on squat but I just want to keep building and save some for the next time.One thing I need to work on is keep upper back tight.
Band Tricep pushdowns,Ab Pulldowns, Pushups in the rack against barbell, Chest supported band rows, TRX lat pull.
Grouped all these workouts on one post. Thought I would have done better on bench but I just wasn't tight enough and pushing the bar back over my face doesn't help. Its hard to break bad habits. When I push straight up I do more weight.
12-18-2019
Speed Bench with Red mini Bands
Warmup
135x5
135x5
135x3 Band
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
Raw Bench
255x5
275x3
Dumbell Bench
50x40
50x30
50x15
50x15
Lying tricep ext against bands, Ab pull downs, Reverse Hyper.
I am sick right now with a cold felt good for about the 1st 45 minutes and then I became very tired so cut the work out short to go home to eat and sleep.
Ab Pulldown, Reverse Hyper, Band Close grip pull downs
Have been sick most of the week but Saturday was bad and I couldn't lift came in Sunday and all I could think of was how I just wanted to get this done and over with and it showed. I did learn something with pushing harder into the bench with leg drive.
12-24-2019
ME Squat
Warmup
225x2
275x2
315x2 suit bottoms
365x1
405x1
455x1
485x1
505x1 straps up
405x2 straps down
405x3 “ “
2 inch Deficit Deadlift no belt
225x2
275x2
315x2
365x2
405x2
455x2
14 inch Cambered bar good morning
175x5
195x5
215x5
235x5
255x5
Bent over rows
135x15
135x15
135x15
Reverse hyper, band ab pull down, leg raises.
Have been sick for about a week, now it’s just a stuffy head and not able to breathe very well. Things went well today and felt really good. Just getting used to the weight on my back the 505 was good on depth and it moved good. Good day! Deadlift felt real good too.
12-26-2019
Bench with F6
Warmup
185x3
225x3
275x1
315x2 Shirt Paused both reps
315x2
315x2
315x2
315x2
Close Grip Bench
225x5
225x5
225x5
JM press SS bar
115x10
115x15
115x15
115x12
Incline press
155x3
155x3
155x3
155x3
One arm Lying tri ext, Tate press, TRX Band pullup, bent over rear delt.
Bench was good tonight and I didn't push it just worked in the shirt dialing in getting up on the traps and trying to get as tight as I can. Form was really good the only problem I have is my shirt is loose. I need to put about 10 lbs on before the meet in March.
Squat went well today I wanted to do 495 for a double but wasn’t going to be there today. Put knee wraps on for one set and was going to do more but tweaked my back on the right side so I stopped. Wraps should have been tighter.
Floor Press with 59lbs of chain
185x3
185x3 Chain
225x3
235x3
235x3
235x3
235x3
Lying Tricep ext with 59lbs of chain
25
15
15
15
15
Dumbell rows
50x10
50x10
50x10
50x10
50x10
Bent over rear delts, Ab band pulldown, reverse hyper, Shoulder Rehab.
Pretty good bench day I was really working on my technique keeping shoulder blades together and getting up on my traps keeping tension pushing back into the bench and keeping my arch. My form I feel its the best it has ever been and hopefully that means moving more weight.
Ab Pulldowns, Lying tricep ext, Bent over rear delts.
Bench went well really trying to work on technique getting up on traps and keeping glutes tight to keep the arch. All sets were a rep PR for me. I need about 10 more pounds of body weight to be were I need to be for my meet in March.
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