Bench speed with red band
Warmup
145x8
170x5
195x3 5 sets
Rows, Reverse Hyper, Glute Ham,abs.
Squats were good tonight until I got to 365 and I got a little light headed and didn't feel right so only went half way. But the rest of the squats were good. Everything else went good and now starting over again.
Hang cleans, pullups 4 different grips, Reverse hyper with red band, Glute ham .
Deadlifts went very well today and almost went with out belt at 435 but at then I decided to use belt. Maybe next time. 435 went pretty fast. Working on squat form keeping elbows under the bar and closer grip to keep tighter. Knees were a little tight from squating Wednesday but it loosened up,
Bench went well especially with slingshot very happy with it and felt very strong. Dumbell bench today with 50 pounders for a total of a 100 reps I had 4 total sets. Pretty good pump after this in the chest, shoulders and tris.
Very good squat night. Things felt very good and I can feel I am getting stronger doing these. My goal is to hit between 420 and 440 next meet. My left shoulder is a little sore icing it down tonight.
Hang cleans, Glute ham, Reverse hyper, band pullups.
Felt good today deadlifting that is why I did the last 2 sets without the belt. Squats off the box was good and I can feel I am getting stronger. Pretty good day.
Slingshot blue
285x2
305x1
325x2
335x1
345x1
355x1
Dumbell incline Bench
50x10
60x8
70x6
80x5
Lat pull down, chest supported dumbell row, tricep ext, reverse curls, and abs.
This was the most weight I have ever handled in the bench even though it was with the slingshot. The last 2 sets my training partner hand his hands on the bar so hard to gauge but he said he just guided. I'm pretty happy to go up in weight so that is good.
Great workout tonight the 405 might have been a little bit high but wouldn't have mattered. The bench press went very well too. We did something a little different on the speed deadlift so we will see if it helps the sticking point. I am gettting use to the glute ham and reverse hyper too and hopefully it will carry over to the squat and deadlift.
Static Hold Deadlift
145x1 6 seconds 3 sets
Superset with Deadlift
315x1
335x1
355x1
Bench
Warmup
145x8
175x8
205x5
235x3
250x2
265x1
Rows, Reverse Hyper, Glute ham.
I had about a week off which was good for recovery and squats went very well. I wanted to do AMRAP last set but my training partners didn't want to. 3 weeks ago I did 315 for 5 sets of 3 and AMRAP. Keep moving forward small increases. I can tell the difference doing Glute ham and Reverse Hyper and I am getting stronger on these hopefully it will carry over to my squat and deadlift.
Squats to box at parrellel
Warmup
225x2
235x2
245x2
255x2
265x2
275x2
285x2
295x2
Shrugs
315x5
315x5
315x5
315x5
315x5
super set with Orange band pullups
5
5
5
5
5
Reverse Hyper
90x10
140x8
180x6
230x5
Super set with
Glute Ham
10
8
8x10
6x25
5x35
Kind of an easy deadlift day even though I didn't use a belt. Focused on keeping upper back tight and working form. Still sore from lifting on Thursday since we normally we train on Wednesday. Good day and still looking at April for the next meet.
Dumbell bench with red band around back
50x12
60x12
70x12
Pulldowns
120x12
150x12
160x12
170x12
Chest supported rows
75x8
75x8
75x8
Lateral raise, Curls and rear delt machine.
Good day for bench. I have adjusted my feet placement under me so I have a bigger arch and to try to get tighter ( Dave Tate principle) and I am trying to push the bar straight up versus back towards my head. In doing so I think it will stop my elbows flaring early. With all of my lifts I am trying to perfect my form especially with my warm ups.
I started out at 335 for a double and my training partners were giving me crap about it so I kept adding 10 lbs for each set finishing up with 375 which was Max effort. That is good I need to push my squats because I feel my weakest lift. Still want to find a meet in April not sure what meet I will do yet.
Good day for pulling we started 2 hours earlier then normal but everything went well. Weight for doing deads was most I've done for reps in a few weeks.
Incline Dumbell press, Dumbell bench, and Dumbell floor press super set.
50x10 3 trips through
Pulldowns, Cable tricep pushdowns, Curls, rear delt machine, abs.
Bench went well today. I have been following my training partner and using his numbers. He is hurt and is starting now to get better and it has worked ok for me. He can bench usually way more than I do. We just finished up and will do another 6 week cycle and move up another 10 pounds. My right shoulder has been a little tight and sore, I need to do the ice therapy this week.
I had a choice tonight to do 8 sets of 3 or 5 sets of 5 for squats.. I started out with 3's but went to 5's and then added 10 lbs to 325 for the last 3 sets. I haven't done 5's it quite a while and it felt good.
Snatch grip dead off 4 inch block
315x2
315x2
315x2
315x2
315x2
Speed Squat with orange band to low box.
warmup
225x2 10 sets
Shrugs
135x10
225x10
315x6
405x4
Reverse Hyper, Glute ham, dumbell rows.
I struggle doing sumo but today went well. 28 years ago I only pulled sumo and liked it. Not fond of it now but know that doing it will build areas that I normally don't work so I guess that is good. Speed squats with band I think are really going to work for me. Glute ham I am getting stronger and using extra weight. I remember starting out with these and I could barely do it.
My left shoulder is still bothering me. I think I stated it was my right shoulder last week but its my left. I was able to bench today but I backed off the last set I was supposed to do. I also cut my weights in half for my accessory lifts and more as a rehab. It does feel better than last Sunday but still not great. Started today Cube predator which is a 6 week bench program. We rand this the last 6 weeks and it went well.
SS bar Rack goodmornings
145x3
185x5
185x5
185x5
185x5
185x5
Rows
135x10
185x8
225x6
275x1 5 sets
Great Squat workout tonight. This is the most weight I have done with reps of 4's in a long while. The goodmornings I think I am going to feel it tomorrow.
Shoulder saver pad
245x2
265x1
285x2
305x1
315x1
325x1 With help from my training partner
Dumbell Bench with red band
55x10
70x8
8506
100x5
Dumbell Tricep extension ladder, Close grip pull downs, Face pulls and Curls.
Bench went good today and my left shoulder didn't hurt like it did last week. It does feel weak though so that might be why I missed 325. I keep rolling out my back and neck to loosen it up. This is the reason for my weakness I have a lot of knots in my left shoulder and back and having my wife rub it and massage it. Next week hopefully will be much better!
Speed Deadlift with double green short bands
145x2
165x2
185x2
205x2
225x2
245x1
265x1
285x1
Bench
Warmup
155x8
185x8
Rows
145x10
195x8
235x6
285x5
Rack Goodmornings with Saftey Squat Bar
135x2
155x2
175x2
195x2
215x2
235x1
255x1
275x2
Good squat night and I think I could have done 3 maybe 4 at 380. This is the start of the cycle so I can move up as I go. Bench was not good today. My left shoulder is sore and I could have pushed through it but I thought it was best to stop. Deadlift went well too and I like the bands for speed deads.
I had to lift today instead of Saturday. I Only did deadlift and abs because I needed a little break from squats and I didn't work out withmy training partners.
Bench went well even though left shoulder is not right. I was really happy with the pin press and I could have went higher but thought it was best to stop at 285.
What a great Squat workout. The 390 for a double is the most weight I have done since about 1991 and the same with the 430 squat. I was very excited to get this today. Bench went well too even though my left shoulder was a little sore but made it through tonight. Very good day.
Snatch grip deadlift off 4 inch block
335x2
355x2
375x2
395x2
415x2
435x1
455x1
475x1
Speed squat with orange band to low box
Warmup
225x2 10 sets
This was a great day for deads, 455 tied a lifetime rep PR that I set almost 28 years ago! I didn't realize this until I got home and I could have pulled this I think for 4 reps. The snatch grip deads off blocks was a lot of work especially 475. Squats felt much better than the last time I did 225 with bands.
Left shoulder still a little sore still. For the pin press I brought my grip an inch inside the rings and it did feel better so I may o the same with regular bench. Feel a little sore still from yesterday and will need to really stretch out later today.
Today didn't go as well as the last 2 squat lifts. I have had a very tough week of traveling for work and not getting proper sleep so I didn't know how it was going to go.It was ok but not as good as it has been.
Bookmarks