MattM Posted September 18, 2014 Share Posted September 18, 2014 What was your best military press? Quote Link to comment Share on other sites More sharing options...
dpc Posted September 18, 2014 Author Share Posted September 18, 2014 Ever? Maybe 140 or 145. I remember though that a few years ago I got stuck at these weights and I started doing more volume after bemching and that helped Quote Link to comment Share on other sites More sharing options...
dpc Posted September 20, 2014 Author Share Posted September 20, 2014 9/19/14 Squat 531 week Box Squat barx5x2 85x5 100x5 120x3 155x5 175x3 195x3 (prescribed 1) good morning barx5 65x5 85x5 105x3 125x3 standing calf raise 3 sets of 15 abs 9/20/14 Bench Press 531 week Bench Press 65x5 85x5 100x3 120x5 140x3 155x4 (prescribed 1. this set is my best set of the year according to the 1RM calculator) db incline press 25x8 35x8 45x8 lateral row with gymnastic rings 2 sets of 8 felt like this was working more my biceps than my back so i stopped abs Quote Link to comment Share on other sites More sharing options...
dpc Posted September 27, 2014 Author Share Posted September 27, 2014 I haven't been feeling the MIlitary press this cycle so I decided to skip the 531 day and go straight to deload week. I've been having an issue with my arm after I hyperextended it so I wanted the extra rest. 9/26/14 Deload squat GHR 6 reps 2 reps After the second rep I felt a pop and pain in my right hamstring. I sort of panicked and jumped off the GHR and walked around. It ended up being fine but still made me nervous. Apparently I need to warm up a bit before doing that exercise. Stiff legged deadlift barx8 65x8 95x8 115x12x3 I wanted to do this movement to work on my hamstrings. To my disappointment I felt it nowhere near my hamstrings but only my lower back and my abs. I then realized that these two body parts must be horribly weak so it ended up being a good exercise for those two things. Leg press (weight is per side, not total) sledx10 25x10 50x10 75x10 50x15 25x20 My squats are now mostly done with my glutes, hamstrings and hips and dont really hit my quads as hard as they used to. Calf raises 3x15 Abs Quote Link to comment Share on other sites More sharing options...
dpc Posted October 1, 2014 Author Share Posted October 1, 2014 So I planned on taking a longer deload week then this but my work schedule is weird this week. I have to squat on days off and I prefer to bench on days off as well. Because of my weird work schedule I started this cycle a few days early. 9/30/14 Squat 5 week Box Squat barx5 90x5 115x5 130x3 140x5 165x5 185x5 Squat felt bad until my last two sets. Just couldn't get into a groove and my leg was botheirng me. But it ended up being okay. 3 1/2 inch block pull 135x3 160x2 185x1 215x1 235x1 10 lb increase since last month and still had 20-30 lbs left in me. Abs Calves Quote Link to comment Share on other sites More sharing options...
dpc Posted October 3, 2014 Author Share Posted October 3, 2014 10/2/14 Bench 5 week Bench Press barx5 65x5 85x5 95x3 110x5 125x5 145x5 (prescribed 5 reps) Don't want to push this when I don't have a proper spotter. Illegally wide benching (fore finger on power ring) barx5 65x5 85x5x3 Wenning Shrug 35x10x3 I have no idea what to call this but its a variation of a shrug that I saw Matt Wenning talking about. He obviously didn't invent it but idk what else to call it for my brain. It's a dumbbell shrug but you are sitting and leaning forward. The goal is to "shrug" the weight up with your upper back and rhomboids. I could have gone heaver but learning hte movement. Rope pushdown 60x15x3 Abs 40 total pull ups with two different hand positions Quote Link to comment Share on other sites More sharing options...
MattM Posted October 4, 2014 Share Posted October 4, 2014 Good work here man!! Quote Link to comment Share on other sites More sharing options...
dpc Posted October 8, 2014 Author Share Posted October 8, 2014 10/7/14 Military Press 5 week Military Press barx5x2 65x5 75x3 85x5 95x5 110x5 (prescribed 5) 85x8x3 So slow. Absolutely no explosiveness Snatch grip high pulls barx5 65x5 85x5x3 Once again no explosiveness tate presses 10x10 20x20x2 30 total pull ups Quote Link to comment Share on other sites More sharing options...
dpc Posted October 11, 2014 Author Share Posted October 11, 2014 10/10/14 Squat 3 week Box squat barx5 95x5 115x5 135x3 155x3 175x3 195x3 sumo deadlift 95x5x2 135x3x3 Never done this before (maybe one other time). Put a lot of stress on my hamstrings and hips. Also, whne I was one with the last two sets I had a really odd pain in my neck and upper middle back. Not sore, but pain. Could have done more weight but don't want to mess about when learning this. Pull through with stiff legs 40x10 60x10 80x10 abs calves Quote Link to comment Share on other sites More sharing options...
dpc Posted October 12, 2014 Author Share Posted October 12, 2014 10/11/14 Bench 3 week Bench Press barx5 65x5 85x5 105x3 120x3 135x3 150x4 (prescribed 3) wide grip bench (forefinger on power ring) 65x5 85x5x3 Close grip pulldowns 70x10x3 DB flyes 15x8 20x8 25x8 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 12, 2014 Share Posted October 12, 2014 Still hitting those numbers strong! Nice work man. I tried calling earlier, I will call again tomorrow if that works? Quote Link to comment Share on other sites More sharing options...
dpc Posted October 15, 2014 Author Share Posted October 15, 2014 10/14/14 Military Press 3 week Military Press barx5x2 65x5 75x3 90x3 100x3 115x3 85x8x3 Still feel horrible with the Military Press DB wenning shrugs 30x10 40x10 45x10 lying ez curl bar extensino 35x10 45x10x2 30 total pull ups Quote Link to comment Share on other sites More sharing options...
dpc Posted October 18, 2014 Author Share Posted October 18, 2014 10/17/14 Squat 531 week Box Squat barx5x2 95x5 115x5 135x3 165x5 185x5 205x3 (prescribed 1) Sumo deadlift (second time doing this) 115x3 135x3 155x3 175x1 200x1x3 I have such weak hips. Abs calves Quote Link to comment Share on other sites More sharing options...
MattM Posted October 18, 2014 Share Posted October 18, 2014 Lot's of 200+lb lifts, do you think you'll be sore at all? Quote Link to comment Share on other sites More sharing options...
dpc Posted October 19, 2014 Author Share Posted October 19, 2014 Lot's of 200+lb lifts, do you think you'll be sore at all? I'm a bit sore but nothing out of the norm. I don't get that sore from box squats to begin with and I still am not maxing out on Sumo deads. Quote Link to comment Share on other sites More sharing options...
dpc Posted October 19, 2014 Author Share Posted October 19, 2014 10/18/14 Bench 531 week bench barx5x2 65x5 85x5 105x3 125x5 145x3 160x1 (prescribed 1) I know I could have done more reps.. and even thoguht about going up to 175 and tying my all time PR, but I had no spot. The 160 was good but I didn't want to risk it with no one around. Wide benching (forefingers on power ring) 65x5 85x5x3 DB row (sets of 10) 35 45 55 65 Tate presses 20x20x2 Slight incline db flyes 15x8 20x8 Usually do one more set but my right shoulder was pretty sore. Good session so no point in getting hurt at the end. Quote Link to comment Share on other sites More sharing options...
dpc Posted October 22, 2014 Author Share Posted October 22, 2014 10/21/14 Mlitary Press 531 Military Press barx5x2 65x5 75x3 95x5 110x3 120x3 (prescribed 1) 85x10x2 So I realized that the first rep of every set is the toughest. I really thought about why and realized that hte first rep always starts on my chest but the following ones start just below my chin. I set the bar higher so my first rep was similiar to the rest and it worked great. I had issues doing 115 for 3 last week but did great today. Wide grip pull downs with 45 sec rest 50x15x4 This is less than half of the weight I can do but the hardest sets I've done. I did these strictly with back muscles and tried not to use any arms at all. Really squeezed the back hard. My entire back was on fire, never felt that before. Lying EZ curl bar tri extension with 45 sec rests 35x10 45x15x3 Abs Great training session. On to deload week Quote Link to comment Share on other sites More sharing options...
dpc Posted October 25, 2014 Author Share Posted October 25, 2014 10/24/14 Deload Squat Free squat barx5x2 95x5 115x3 135x3x3 First time in a long time I did a free squat. Felt really weak even though I do the box squats but at the same time I feel my form was better. Felt it in my butt and hamstrings more than my quads. DB step up to a 18" box 20x6 per leg 35x6 per leg 20x6 per leg First time doing this. I have no balance. leg press sledx8 50x8 100x8 150x8 100x8 50x8 abs calves Quote Link to comment Share on other sites More sharing options...
dpc Posted October 26, 2014 Author Share Posted October 26, 2014 10/25/14 Bench deload Slight incline db bench 20x15x2 30x15x3 wide grip pulldown (using back muscles to move the weight. 45 sec rest) 40x10 50x10x3 DB side raise (45 sec rest 10x12x2 15x12x2 DB front raise (45 sec rest) 10x10x2 15x10x2 Done I'm really beat up from my squat "deload" yesterday. I didn't think that free squatting would make me so hard when I box squat every week. Boy was I wrong. Quote Link to comment Share on other sites More sharing options...
dpc Posted October 30, 2014 Author Share Posted October 30, 2014 Usually I Military Press on Tuesday or Wednesday But yesterday we had a lot of shipments come in to the zoo. In total we had over 6,000 pounds of food come to the zoo. I obviously had help, but I did a lot of the main lifting. Since it's deload week and my spine issue has been absolutely kiling m this week I decided to coutn this as my training. Excited to squat on Friday. I bought some short bands and don't plan on using them for squatting but I may try and use them for rack pulling. We will see how things go. Quote Link to comment Share on other sites More sharing options...
dpc Posted October 31, 2014 Author Share Posted October 31, 2014 10/31/14 Squat 5 week Box squat barx5x2 95x5 115x5 135x3 150x5 170x5 195x5 (prescribed 5 week) I hate 5 weeks. They always discourage me but then when I get to my 531 week I'll blow my 5 week out of the water. 18" rack pull with green mini bands - about 80 lbs of tension at the top weight is just the straight weight barx5 75x5 95x5 115x3 135x1 165x1 185x1x2 First time ever using bands. Wrapped them around a dumbbell. I think everything went well. I might try and use them for speed bench on Tuesday but I'm not sure. My bench is pretty weak and even the lightest of the bands is a pretty big jump for me from straight bar weight to bands. If I do it, it might be just the bar plus the bands with no weight. But we will see. abs calves I posted a question on EliteFTS awhile back and it caught the eye of Harry Selkow who is a strength and conditioning coach. He is intrigued by my spine and I've spoken with him a few times and he wants me to keep in touch with him. He said that I should really work on my hip mobility and strength for my future. I just bought a longer band for this reason and will start doing more hip mobility stuff once I get it. Quote Link to comment Share on other sites More sharing options...
dpc Posted November 1, 2014 Author Share Posted November 1, 2014 11/1/14 Bench 5 week (i hate 5 weeks) bench press barx5 75x5x2 90x5 105x3 115x5 130x5 145x5 close grip floor press barx5 75x5 95x5 115x5 wanted to work up to 135 but my right shoulder kept popping and felt really weak. but no pain. one arm db row 40x10 50x10 60x10 70x10 wenning shrugs 25x8 40x8x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted November 2, 2014 Share Posted November 2, 2014 Going strong here man. What kind of hip mobility exercises are you doing? Quote Link to comment Share on other sites More sharing options...
dpc Posted November 5, 2014 Author Share Posted November 5, 2014 Going strong here man. What kind of hip mobility exercises are you doing? I'm getting a band on Friday and plan on trying this out... http://articles.elitefts.com/training-articles/rehabilitation/no-bullsht-the-banded-hip-series/ While reading that one I read this one... http://articles.elitefts.com/training-articles/band-pull-apart-super-series-for-healthy-shoulders/ I tried the shoulder one (even though I have no shoulder issues really) but after doing it my right shoulder felt really tight and crappy so I misewell do that one as well. Quote Link to comment Share on other sites More sharing options...
dpc Posted November 5, 2014 Author Share Posted November 5, 2014 11/4/14 Military Press 5 week Military Press barx5 55x5 65x5 80x3 85x5 100x5 115x5 (prescribed 5) Felt great. Best 5 day this cycle. Speed bench barx5x2 65x3 85x3 95x3 At this point I put on some bands on the bench press. I'd like to use the bands for my warm up sets but unforunately I'm so damn weak that I can only use the bar with the bands at that equals my weight for speed bench. barx3x9 with 61 lbs of band tension at the top (3 different hand positions) wide grip pulldown (pause at bottom) 60x10x4 Tate press 20x15x3 DB incline flye 15x8 20x8 25x8 Quote Link to comment Share on other sites More sharing options...
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