Shoulders are feeling great, I need to make sure I don’t overdo it but did some Comp style bench again today. Followed it up with the slingshot and some incline db press. Recorded this season which I’ll post probably tomorrow or Monday. I believe I figured out what works for me for my lifts. Following my buddies program for deads with a lot of variations and speed work, high freq squats, and bench going up in weight gradually while pushing it as fast as possible and getting some slingshot and high db reps after.
Paused Comp bench
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 285x2, 315x1, 350x1, 370x1
Slingshot
385x2, 395x2, 395+ 2 sets of clipsx2
Incline db press
85s x15, 100s x14
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More bench with the football bar, some paused close grip and two sets of db press
Football bar
145x5, 165x3, 185x3, 205x3, 235x3, 255x3, 275x3, 295x3
Close grip paused
135x3, 185x3, 225x3, 275x3, 295x3
Flat db press
115s x14,11
2 Likes
Video of some bench work up to 370 paused raw and some heavier slingshot work
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Worked up to a max paused Deadlift on a stiff bar. Definitely took a lot out of me today. Dropped to 80% for 3 sets of 5. And did some high Ish rep safety bar squats and some hip flexor work. Body weight was lighter than I’d like today only 189.
Paused stiff bar Deadlifts
135x8, 225x6, 315x3, 405x3, 495x2, 585x1, 660x1, 675-miss, 530 for 3sets of 5-this literally killed me.
Safety bar squats
135x10, 185x10, 225x10, 275x10, 315x10.
2 Likes
Hit a 3 rep pr I believe for close grip paused bench, some slingshot, incline db press, machine rows, and some football bar bench.
Paused close grip
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 295x3, 325x3
Slingshot
365x3, 375x3, 385x3
Incline db press
90s x19, 100s x13
Machine rows
220 3 sets of 15
Football bar
145x3, 165x3, 185x3, 205x3, 235x3, 255x3, 275x3, 295x3
2 Likes
Hit squats up to a heavy triple and a smooth heavy single, a few sets of ghr and a few sets of pull ups.
Squats
135x5, 185x5, 225x5, 275x5, 315x3, 365x3, 405x3, 455x3, 495x3, 525x1
2 Likes
Some football bar bench today, followed it with slingshot work, some light dual pulley rows, 3sets of 10 pull ups and some db press.
Football bar bench
145x3, 165x3, 185x3, 205x3, 235x3, 255x3, 275x3, 295x4
Slingshot
345x3, 365x3, 395x3
Flat db press
115s x15,15, 100s x17
Did some training up north with a group of guys. Going to see if it helps with my total. Also tried knee wraps for the second time ever they were cranked tight this time…very painful.
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Knee wraps are horrible, first and only time I used them and I pulled my calf!! Haven’t bothered since!
It got a bit better each time, but when I got home I did realize I have a bruise on the back of my thigh just under my ass cheek. I guess a small tear. It’s about the 2.5"x 1.5" so I assume that’s not bad Abbas should be good in a few days just won’t go too heavy till then. Today’s a bench day anyway
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Did not expect anything great today benching, was up late and felt tired this morning Sunday’s are always this way for me. Really surprised myself. Wanted to go 345x3 cause I’ve paused 340x3 two separate times. Figured I’d make it an even 350, it moved so well I think I had a fourth but saved it to go heavier. Can’t believe how well the weights are moving. Really think I’ll go 405 tng soon.
Tng flat bench
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 275x2, 315x2, 350x3, 370x2, 390x1- should’ve loaded 395 it was there that would have been a pr.
Slingshot
410x2
Incline db press
100s x15,14
Edit forgot to add here’s a link to my paused stiff bar Deadlifts from the other day.
3 Likes
Pulled against bands to prep for a max next week. Weight just flew up. Hit 565x6 band tension was 40 Lb off the ground and 110 at the top. So about 605 floor weight up to 675. Then hit 585x5 just as easy. About 625 off the floor 695 at lock out. About 6 weeks or so out from a 730 pull attempt.
Light squats
135x10, 225x8, 315x5,5,5
Banded Deadlift (band tension +40lb at start to 110 at lock out)
135x8, 225x6, 315x3, 405x3, 495x3, 565x6, 585x5
Machine rows
180x10, 200x10, 220x10, 240x10
1 set of 15 pull ups normal grip.
3 Likes
Well I know my lifts can’t keep going up and feeling good for ever…but still going that way ha ha benched up to 325x2 on the football bar then hit 425 with a slingshot on a barbell.
Football bar
145x3, 165x3, 185x3, 205x3, 235x3, 255x3, 275x3, 295x3, 325x2
Slingshot
355x2, 385x2, 405x2, 425x1
Db press
115s x16,14
Barbell row
135x10, 185x10, 235x10, 285x10
Light dual cable rows and 3sets of 10 pull ups normal grip.
4 Likes
Paused squats today, safety bar squats and some hip flexor work. Thinking this bruise might not be a small tear. I feel fine.
Paused squats belt added last two sets
135x10, 225x8, 315x3, 335x3, 355x3, 375x3, 395x3, 415x3, 435x3, 455x3
Ssb
135x5, 185x5, 235x5, 285x5, 335x5
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Got a little greedy today. Weighed in heavy about 194 and went to hit a double pause close grip 5lbs more than my best tng double. Was so ridiculously close but could not finish it and my back cramped up.
Then hit a bit of rep work with the slingshot. And called it an early day since this week was a big week for bench.
Paused close grip bench
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 285x3, 315x2, 340x1-missed second rep
Slingshot
340x4, 350x4, 360x4, 370x4, 380x3
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Are you doing any other movements besides the main lifts?
Not really for squat, but I’m hitting them every other day just about, some ssb. I mostly get a lot out of high freq squatting with not too many any reps. Deadlifts are all variations and speed work and Max every 9th week. And bench is variations as well with high freq . Football bar, close grip, slingshot, db press, incline db. And aside from this last week I’ve been hitting a bit of back everyday. That was beating me up so I slacked off maybe 4-5 days before the banded Deadlifts and they felt awesome. Pretty much harder forms of the main lifts. Since there full body exercises I don’t feel like I need to do much more and focusing on them brings them up which is my main goal.
2 Likes
If I can keep this up I’m going to kill at this comp. Did some squats today. Legs were sore from paused squats and figured I’d go up to a single at 495. Well that plan changed quick. My 495 set was my best in like 8 months (since I hurt my back when I switched to sumo) and I felt I had a good shot at another rep but didn’t want to get crazy. Followed it up with speed work on Deadlifts and some back work and hamstring stretching.
Squats
135x10, 225x8, 315x3, 405x2, 455x1, 495x4, 520x2
Deadlift
135x8, 225x5, 315x3, 405x3, 495x1, 545 for 6 singles about 40 second between each.
Light dual cable rows and 2 sets of 12 pull-ups normal, close and wide grip.
1 Like
