Squat 3 week
3 sets of 5
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Posted 07 November 2014 - 07:37 PM
Squat 3 week
3 sets of 5
Posted 08 November 2014 - 09:04 PM
Bench 3 week
Slight incline DB press
Pretty sure that is a PR. I'm really bad at one armed pressing so I was happy I got over that 50 lbs hump, although I do remember a long time ago one arm shoulder pressing like 55 pounds.
4 sets of 15 reps
Posted 11 November 2014 - 09:11 PM
Military Press 3 week
Take off weight and add bands
61 lbs of tension at top
barx3x9 three different hand positions
Pulldown with grip inside of breaking point on wide grip bar
Chest flye on flat bench
tri pushdown with cablestack
3 sets of 15 60 or 70 lbs
3 sets of 12 hammer curls 20 lbs
Lately all my assistance work has been done with 45 sec to 1 min rest.
Posted 11 November 2014 - 10:43 PM
I'm loving the workouts, there's variety and lots of effective assistance work in the mix. Keep it up.
Posted 14 November 2014 - 11:39 PM
Squat 531 week
215x2 (prescribed 1)
A few days ago I saw a video of a guy named Amit Sapir setting a world record squat in training. In the video the guy helping him yelled "split the floor"
The last rep of the last set was the first time I ever stalled on a squat. After a fwe inches off the box I quit moving up. I panicked and heard the words "split the floor" in my head and just pushed my feet out as hard as I could. I fired through the sticking point.
It's been a tough few weeks on my leg. I usually do a heavy pulling movement after I squat but called th heavy stuff there.
5 sets of 5 reps
PR on volume and also the first time I really felt this in my hamstrings. Happy about this
Saving energy for hopefully a big bench tomorrow. PR is in my sights...
Posted 15 November 2014 - 03:20 PM
Bench 531 week
At this point I was 10 lbs from my PR. I could either try and tie it or break it. I chose the latter.
The bar made 4 inches above my chest and stalled. My spotter let me fight for it but I couldn't get it. Pretty disappointed.
flat bench db press
Barely got this. Not because of the weight, but when I went to move back onto the bench with the weight I was barely able to control it and the DB's almost fell on me.
Band tri extenstions
4 sets of 20
Posted 16 November 2014 - 08:15 AM
Posted 16 November 2014 - 08:46 AM
Dylan I am extremely proud you fought for that PR. The miss doesn't matter, you will hit 180 soon, but the fact you tried kicks ass. Sorry we've been playing phone tag, I've been hired as a trainer and balancing that and my other job has taken a lot of my time.
Posted 19 November 2014 - 07:13 PM
Military Press 531 week
125x3 (prescribed 1)
Best lift of the whole cycle for any exercise. The 115x3 felt like crap but it improved.
took off weight and added bands. 61 lbs of resistance at top
Throughout the entire speed bench session I continued to rotate 3 different grips
Lat pulldown with rope (the one you always see at a cable stack machine)
I really liked these. Bringing it down slow towards the top of my chest would effect my upper back while just dropping down a few inches where I pulled it down put the stress on my middle back.
Posted 22 November 2014 - 02:40 PM
Better form but still feel so weak in the free squat. I thought box squatting would help it. Maybe it's just the fact that I haven't done a free squat in a long long time.
3 sets of 8
Last week I did 5 sets of 5, but I think today was more impressive. Or better. However you want to say it.