Hit some banded squats, speed work on Deadlifts followed it up with a 545 rep out. Some ghr and stretching
Banded squats +60 at top
135x10, 225x8, 315x5, 365x5, 405x6, 455x1, 475x1
Deadlift
245x6, 335x5, 445x3, 535x3, 605 for 7 singles 40 seconds between singles 545x10
Benched against bands today, some paused close grip, barbell rows and a set of db press
Banded bench
135x3, 165x3, 195x3, 225x3, 255x3, 285x2, 315x2, 335x1, 355x1
Close grip paused
135x3, 185x3, 225x3, 275x3, 315x3
Barbell row
135x8, 205x10, 245x10, 295x6
Db press
90s x27
New Deadlift form is feeling pretty solid and I’m feeling strong with it. I did just barely miss 695 but hit two good heavy sets before it. Used straps and pulling the slack out better now I know it’s going to kill when I hook grip but o well. Think I’ll be going for either 655x5 or 680x3 next week. I possibly had 3 at 675 tonight. Really the only reason for missing the 695 was setting up right as I went to pull I realized my thumbs were over the bar and switched it last second throwing everything out of whack.
Deadlift
245x8, 335x6, 445x3, 535x3, 605x1, 640x5, 675x2
Squat low belt - did not feel as great as the other time. Could be from the pills though
135x8, 225x6, 315x3, 405x3
Some kettle bell swings.
Had a long day at work yesterday, front door broke so was waiting all day for a locksmith. Bench didn’t go how I wanted.
Bench
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x2, 345x3
Slingshot
365x3, 385x3, 410x2, 360x5
Barbell row
135x8, 205x8, 255x8, 305x5
Did some reverse band squats to get under some heavy weight again. Going to start using the reverse bands like the slingshot after my main squat.
Squat
135x8, 225x8, 315x3, 405x1, 455x1, 495x3
Reverse band squat
545x2, 515x4
Front squat
135x8, 225x8, 275x5, 315x6
Barbell row
135x8, 225x8,8
Machine row 18" grip
200x20, 240x10
Body weight took a dip. Sitting only 187lbs hit bench today nothing great
Bench paused
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 335x3, 355x1
Slingshot
365x3, 385x2
Pull-ups 2 sets of 10 each normal, wide, close grip
Close grip paused bench
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 285x3, 315x2
Incline db press reps
70s x20,20,18
Been pretty busy but hit front squats two days ago up to 365x2, and speed Deadlift 605 for 6 singles. Next day I squatted heavy in wraps up to 525 bar weight plus 100 lbs of band tension at the top. Weight was about 565-575 in the hole. That single was fairly rough. Taking today off to work on my truck and will be switching my days around a bit. Probably benching tomorrow.
Back was a bit tight today, couldn’t get into a great position for bench still did alright. Hit paused close grip, slingshot, machine rows, incline db press, dual cable rows, and football bar bench paused
Paused close grip
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 285x3, 315x3, 335x2
Slingshot
355x3, 375x3, 395x2- miss grooved the third missed an inch from lockout, 405x1, 415x1, 425x1, 375- tng raw single
Close grip machine row
180x15, 200x15, 220x15, 240x15
Incline db press
80s x20,18,15
Football bar paused
145x2, 165x2, 185x2, 205x2, 225x2, 245x2, 265x2, 285x2
Deadlift is feeling strong hit a clean 675x3 with one left which I recorded. I really gotta take these time to figure out the comp so I can make some videos longer than a few seconds. Also hit squats up till it started to slow down then moved on to some machine rows a few sets of pull-ups and some split squats
Deadlift
135x8, 245x5, 335x5, 445x3, 535x1, 625x1, 675x3
Squat
135x8, 225x8, 315x3, 405x1, 455x1, 475x1, 495x1, 515x1, 535x1
Machine rows
200x15, 220x15, 240x15
Pause close grip benched today up to a pr double. I think front squat is causing me shoulder pain but will have to see what happens if I stop again. Also did some slingshot, barbell row, db press, and light dual cable rows
Paused close grip bench
135x2, 155x2, 175x2, 195x2, 225x2, 245x2, 265x2, 285x2, 315x2, 340x2
Slingshot
365x3, 405x2, 425x1
Barbell row
135x10, 205x8, 255x8
Db press
100s x22,19
Hit heavy reverse band squats up to what I believe is tied for my best in sleeves. Followed it with Deadlift for speed, some light split squats and stretching my hamstrings.
Reverse band squat -60lbs in hole bands added at 405
135x8, 225x8, 315x3, 405x2, 425x2, 445x2, 465x1, 495x1, 515x1, 535x1, 555x1, 585x1
Deadlift
245x5, 335x5, 445x3, 535x2, 605 for 6 singles about 40 seconds between each
Don’t know if I have had something in my eye all day or possible blew something in my eye lid yesterday. I’ve given myself a small black eye from squats before but this feels like something’s in there but can’t find anything. Made today a quick day. I signed up for a Uspa meet with a few buddies, will be going light 198 with wraps hopefully I can get them figured out quickly. It’s Oct 14 only thing I don’t like is I was told since its a small meet there is no tested division.
Football bar paused bench
145x2, 165x2, 185x2, 205x2, 235x2, 255x2, 275x2, 295x2, 325x1 probably had two but no spotter
Slingshot
335x4, 355x4, 375x3, 405x2
Db press
100s x20,19,14
Finished with some light dual cable rows
Did some fishing this morning so was pretty tired being up since 3am. Called it a day after some squats
135x8, 225x8, 315x3, 405x1, 425x1, 445x1, 465x1, 495x1, 515x1
Eventful trip or no?
Not too much went for bass and got 13 but biggest was only 2lb 2 oz. Seasons winding down and I’m getting ready for hunting in two weeks. Got a nice buck on camera.
Had class start so had to call it a quick day hit a close grip pr, some football bar, db press and some light back extensions
Close grip bench
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 285x3, 315x2, 340x1, 365x1
Football bar paused
145x2, 165x2, 185x2, 205x2, 235x2, 255x2, 275x2, 295x2, 325x1
Db press
105s x20,19
Since cleaning up the Deadlift is going crazy again. Hit another huge PR Triple today over last weeks 675. Pulled 705x3 today and recorded it. Was a bit mad I told my buddy to record so you could see the weight and he took a side angle. Body weight is sitting at only 191. Feeling great. Squatted after but wrapped my own knees for the first time ever and got a bit greedy considering the fact and I just Deadlifted before.
Deadlifts
135x8, 245x6, 335x3, 445x3, 535x2, 625x1, 705x3
Squats wraps added second single 455
135x8, 225x8, 315x3, 405x1, 455x1, 455x1, 495x1, 535x1, 565 - miss
Machine close grip row
220x20, 260x12
Finished with light split squats
Shoulders giving me some problem again. Going to start using the slingshot for anything at 315+ and getting lift offs when weight starts to get heavy.
Close grip paused bench
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 285x3, 315x3
Slingshot
315x10
Light dual cable rows and barbell rows.
Im hoping I can get the hang of using wraps in time to get some lbs out of them. It seems like my squat is about the same with or without them. Self wrapped today and will be using them almost every session leading into this meet.
Squats self wrapped at 455
135x10, 225x6, 315x3, 405x1, 455x1, 495x1, 545x1
Deadlift
245x6, 335x3, 445x3, 535x2, 605 for 6 singles about 40 seconds between singles
18" grip machine rows
180x20, 200x20
Pull-ups 2 sets of 10 each normal, wide, close grip
Shoulders slowly coming back I stopped unracking anything over 255 by myself. Kept bench light so hot the football bar heavy which is still only 325 then hit Max reps with 325 slingshot
Football paused bench
145x2, 165x2, 185x2, 205x2, 235x2, 255x2, 275x2, 295x2, 325x2
Slingshot
325x10
Some light back work to finish the day