Did a max deadlift off 3" blocks felt pretty good have video of this which will be on my channel tomorrow. Followed it up with some paused squats to get ready for next week and then finished with leg press.
Deadlift off 3" blocks ( warm ups are always rough estimates cause I forget what I did occasionally)
135x10, 225x8, 315x3, 405x3, 495x3, 585x2, 655x1, 705x1, 565 for 3 sets of 5
paused squat
135x10, 225x8, 315x3, 365x3, 405x3, 425x3, 445x3.
Leg press ( plates per side, 8 and 10 were 100s rather then 2 45s
2,4,6,8,10 all times 8.
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Benched for speed, my lightest day today 10 doubles at 290 lbs. Moved fast and shoulder is maybe 90% so things are looking good for bench finally.
Bench
135x10, 225x10, 290 for 10 sets of 2 about 40 seconds between sets.
Shoulder press
All sets of 10- 40s, 50s, 60s, 70s, 60s, 50s, 40s
Reverse band bench
135x10, 225x10, 315x5, 355x3, 385x2
few sets of pull ups and some machine rows
Did a fairly easy back day mostly light some heavy. Getting my hook grip going again, doing 10 second holds your hand starts to hurt then feels like one solid piece. Good times.
A friend of mine that hits right at 405 on bench as a 181er told me the slingshot helped him and been seeing a lot of people using them figured I’d pick one up. Only tried one once before. Got it today and just did some lifting in my basement to get a feel for it.
Warmed up with 135x10, 225x10, then tossed it on, 295x5, 345x3, 385x2, 400 for 3 singles. Should be good for a little more when I’m set up on a bench I’m more used to and with a nice handy. I did shoot 365 at my face a few years back so was being more careful And getting a feel for than actually trying to push weight.
Squats today 410 for doubles as fast as I can about 40 seconds between sets. 9 sets beltless last one belted to see how much faster it moves. Then deads at 515
squats
135x10, 225x8, 315x3, 410 for 10 sets of 2
Deadlifts
135x6, 225x6, 315x3, 425x3, 515 for 6 singles about 40 seconds between sets. These moved a bit slow but understandably.
Back extensions
45x20, 95x20, 145x20
Did max rack press today followed it up with slingshot bench , db press and close grip bench
Rack press
135x10, 205x8, 275x4, 335x1, 370x1, 295 for 3 sets of 5.
Sling shot bench (yellow)
275x5, 315x5, 365x3, 385x2, 335x6
db press
80s x15, 100s x15, 115s x12
close grip bench
135x10, 185x10, 225x10
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Took off yesterday and slept most of it. Today was rough but think I just figured out how to stay tight at the bottom of the squat so I don’t bottom out like I normally would. Recorded todays session which will be up tomorrow. Hit paused squats to a max and paused deadlifts to get ready for next week. Deadlifts were very tough, squat max felt like I had another 10 lbs but will save it for next time.
paused squat
135x8, 225x6, 315x3, 405x1, 475x1, 515x1, 410 for 3 sets of 5- these were rough as well and people kept getting in front of the camera I was getting pretty mad.
Paused deadlift (stiffer bar)
135x8, 225x6, 315x3, 405x3, 495x3, 545x4
that kicked my ass pretty good and just finished with some heavy machine rows
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Gyms closed so going to mix in back work with my dynamic bench tomorrow. Really pissed cause the storm was not that bad
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Hit all chest. Was suppose to split it between chest and back cause the gym was closed yesterday but it didn’t happen. I forgot to hit the sauna before I started and I felt it.
Dynamic bench
135x10, 135x10, 225x10, 275x4, 310 for 8 sets of 2 about 40 seconds between sets.
Sling shot bench (yellow)
295x5, 345x5, 390x2, 365x3.
Standing Over head press
135x5, 155x4, 175x3, 185x2, 195x1, 175x2, 155x5, 135x5.
db press
100s x15, 110s x14, 125s x8.
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Long day today did my dynamic squat and dead. Hit some back and some ghr. I will see how my bench goes tomorrow my shoulder probably bothered me from not being fully warm and unracking the weight myself. But if it hurts I might ease off on bench and work in more back work and try to do most of my bench with dumbbells and slingshot or at least start most of my sessions with one of those.
Squats
135x10, 225x8, 315x3, 405x1, 435 for 8 sets of 2 about 40 seconds between sets.
Deadlifts
155x6, 245x6, 335x3, 425x3, 515 for 6 singles about 40 seconds between sets. These felt slow off the ground but solid at lock out.
Did some pullups sets of 15 normal wide close grip 2 sets per grip
Ghr and some light machine rows, then some of those lawn mower row what ever you call it things with 75s for 2 sets of 15 and some light shit for rear delts.
Bodyweight was light today siting at 190 really need to focus on eating more. I tend to do it a few days then slack off. Today was max slingshot bench and some back and chest. Warmed up a little better and shoulder felt a bit better.
Sling shot bench- added on second set of 275
135x10, 205x10, 275x4, 275x5, 335x2, 375x1, 410x1, felt 425 was there, went from one spotter to three to be safe and they all gave me a random lift off and screwed me way up. Took it again with only one guy giving me the lift off but put too much into the first attempt and missed the second one too. Backed off with 340 for 3 sets of 5.
Barbell row
135x10, 185x10, 235x8, 285x8, 335x4, 255x10
close grip bench
135x10, 205x5, 255x5, 305x3
Machine rows, and some pull ups to finish.
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I’ve been taking a day or two off each week along with eating more ( not gaining much weight) and running an actual program for about 3 months. All I can say is every time I go to max I think its going to be as tough as my last time hitting it but I keep feeling like I have more in me. Its just crazy, worked paused deadlifts with a stiffer bar today to a max. 8 weeks ago I hit 605 but felt 620 was there. Today shot for 625 hit it with some left bumped to 640 hit that with a little left and was going to go 650, laoded it but got talking between sets and cooled off and didn’t want to risk it. Hit some reverse band squats after up to 525x2. Working on the video now that will be on youtube later tonight you can check it out. The way things are going I may be looking to put together a huge total early sept. Going back and fourth between competing at 181 or 198 cause I’m still low- mid 190s about 192 waking up. Would also love to pull 725+ at 181 and possibly shoot for ed coans tested deadlift record by about this time next year I feel its possible.
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Warmed up with the slingshot today for my heaviest speed bench. Shoulder has been feeling better using the slingshot a good bit since I got it as well as increasing my back work.
Bench (slingshot to first set of 295 then raw)
135x10, 225x10, 295x8, 295x2, 330 for 6 sets of 2 about 40 seconds between sets. Going to increase my time between sets to 50 seconds.
Slingshot bench
330x5, 365x3, 375x2, 385x2, hit 345 long pause raw after
Barbell row
135x10, 185x10, 235x10, 285x10
close grip bench
135x10, 205x5, 255x5 310x2
machine rows and db press 105s x16, 115s x15
Finished with 2 sets of 10pullups each normal, close, wide grip.
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No update a day or two phone screen is cracked and thumb is getting torn up more than a hook grip session.
Long day at work and had my heaviest speed day and it didn’t move that great. Deadlifts moved decent but legs were tired as hell by the time I hit it.
Squat
135x10, 225x8, 315x3, 405x2, 465 for 6 sets of 2 about 50 seconds between sets.
Deadlift
135x6, 225x6, 315x3, 405x3, 515 for 6 singles about 50 seconds between sets.
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Tried to replace my screen myself and screwed my phone all up. Hit Max reverse band squats yesterday and banded Deads.
Reverse band squat -60lbs at bottom, full weight at top. Band added at 405
135X8, 225X8, 315X3, 405X2, 495X1, 545X1, 575-miss , band pulled me forward set up again and hit it. 460for 3sets of 5.
Banded deadlift adds 40lbs right off floor and 110 at lockout (ex 100bar weight - 140off floor and 210lock out)
135X6, 225X6, 315X3, 405X3,495X3, 515X3, 535X3, 555X3
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Had my lighter speed day today for bench I’m not pushing it as hard until my shoulder is solid. Was a long day and got to the gym later than I’d like. Main lifts were 290 for 10 sets of 2 about 40 seconds between sets these moved easy then bumped up the weight for the slingshot up to 395 for 1and got out of the groove a bit on the second rep. Video is up of this
Then I just hit do press 105s x18, and 125s x7 and some light close grip bench and called it a day. Did get a phone today so I can update here, was too lazy to break out the laptop
I was slacking on back for a while but over the last few weeks have been giving it almost it’s own day. Seems to be helping, rows exploded I was hitting like 275x5 Ish as a top set now I am pulling low 300s for more. Today worked up to 305x8 as strict as I could be. I don’t like to row how Pete rubish and Chris duffin do it. Did some machine rows with the whole stack and some db rows with 110x15 and x10. Overall feeling pretty good. Shoulder has some nagging pain but not as bad as 2-3 months ago
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Did some speed work today
Squats
135x10, 225x8, 315x3, 405 for 10 sets of two about 40 seconds between sets.
Deadlift
135x8, 225x6, 315x3, 405x3, 515 for 6 singles these moved like nothing today.
Did some leg press, back extensions and some stretching.
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Long day up at 430 for a fishing Comp. Goes till 6pm tomorrow so will be out early tomorrow and have to work tonight till 2 with an hour ride home. I will be sleeping all day after the comp and possibly taking off from work Monday so I can Max pull against bands. It’s a pickerel comp nothing big enough yet. 22" min but caught this.
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