strongman1 Posted March 16, 2017 Author Share Posted March 16, 2017 3/13/17 - Monday recovery stuff DB bench 4 x 20 x 25s DB Rev Fly 4 x 15 x 25s Cable Tri 3 x 10 x 50 DB Curls 3 x 10 x 25s Shoulder Rok 80 reps total, +10 lb Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 16, 2017 Author Share Posted March 16, 2017 3/15/17 - Wed Deadlift - off 1 mat 1 x 545 - hook grip PR SLDL 2 x 8 x 225 Chest Supported Row 3 x 8 x 90 In training for the bench only meet, I only deadlifted light (up to 405) in the last couple months and only squatted with the belt squat machine. Back is feeling better. Decided to test out my hook grip deadlift since things were feeling good. 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted June 17, 2017 Author Share Posted June 17, 2017 6/7/17 Wed ME lower w/u belt squat 4 x 25 x empty (~100 lbs) glute bridge 3 x 25 x 65 decline situp 3 x 20 x 20 Front Squat - to parallel box. 3 sec eccentric 7 x 275 - didn't attempt 8th rep Deadlift - conventional. 3 sec eccentric 3 x 365 GHR. 3-3 tempo 3 sets. only get 3 reps. Decline situp 3 x 10 x 45 Glute Bridge (using the humper) 3 x 1 min 6/9/17 Fri ME upper w/u rear delt rows 3 x 25 tricep pushdowns 3 x 20 Bench - paused 5 x 310 -2 board, narrow grip 1 finger on smooth. 3 sec eccentric. 2 sec pause 6 x 255 5 x 255 those were until failure. hard. weak area for sure DB Row - no straps 10 x 100 10 x 122.5 10 x 140 DB Tri Ext 2s x 45sec x 25 6/11/17 Sun DE lower sled drag 4 x 150' x 180 rev hyper 3 x 20 x light abs 3 x 15 Belt Squat w/ orange band. 2 sec pause 8 x 3 x 190 Deadlift conventional - 3 sec eccentric 3 x 255 3 x 265 3 x 275 3 x 285 3 x 295 3 x 305 3 x 315 3 x 325 Good Mornings 3 x 45sec x 145 Lying Band Curls 3 x 60sec x strong band Abs Calf Raises 3 x 60sec 6/12/17 Mon DE upper w/u DB bench 4 x 25 x 30 Lat pulldowns 4 x 15 x 100 Bench. double red band 10 x 3 x 135 DB Tricep Fold In 3 x 60sec x 25 Band Rear Delt Pull Apart 4 x 25 Forearm stuff Lateral Raise 2 x 60s x 15 6/14/17 Wed ME lower belt squat 4 x 25 back ext 3 x 12 decline situp 3 x 25 x 30 SSB Squat - low box 1 x 6 x 155 3 x 6 x 205 2 x 6 x 245 had to cut last 2 sets Deficit SLDL, 2" block 3 x 225 3 x 275 3 x 315 3 x 365 GHR 3 x 3 x 10 Standing Ab Crunch - 1sec pause at bottom 4 x 25 x black band Rev Hyper 3 x 10 x 180 6/16/17 Fri ME upper rear delt row 3 x 25 x 25 tricep pushdown 3 x 20 x 50 bamboo bar bench 3 x 20 x 50 Bench. Rev band - orange. narrow grip, fingers at smooth. 3 sec pause 2 x 225 2 x 275 5 x 315 5 x 345 10 x 275 - no pause. 3 fingers on smooth Chest Supported DB Rows 3 x 45sec x 50 Tricep Exxt 3 x fail x 25 Hammer Curls 3 x 60sec x 25 DB Lateral Riase 3 x 60sec x 15 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 18, 2017 Share Posted June 18, 2017 Look at all this tasty assistance work, plus a ME/DE split! My stars! I'd like to give the "humper" a run for it's money btw, and I don't even quite know what it is... Quote Link to comment Share on other sites More sharing options...
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