Thanks GV, the last couple days have been a lot better.
6/2/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 295 x 3, 315 x 2, 365 x 1, 335 x 3, 315 x 3
Incline Flies:
50 x 10
55 x 10
60 x 10
65 x 10
Super Set:
Svend Press:
4 sets x 50 reps x 3 plates
Band Flies:
4 sets x 50 reps
The new training time is working well. There was plenty of energy today. I’ve gone back to a traditional pyramid for bench of 3/2/1. 365 was pretty easy, as I had at least two in me. I’ll continue this for five weeks or so, before I set up for the meet in August and get into a shirt.
Finding a time to workout when you have energy and are motivated is half the battle.
You’re right, but it’s worth it.
6/3/15
Reverse OHP:
45 x 10, 65 x 10, 95 x 10, 125 x 10, 145 x 10, 165 x 10
BB Shrugs:
3 sets x 10 reps x 495
1 set x 10 reps x 405 (done slowly)
Front Raises:
4 sets x 10 reps x 60
Underhand Lat Pulls:
4 sets x 10 reps x 100
6/6/15
Light Deadlift (Sumo):
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 385 x 1, 425 x 1, 475 x 1
Conventional:
405 x 1, 385 x 1, 315 x 1
Rack Pulls (Conventional):
495 x 1
540 x 1
575 x 0
495 x 3
I marked today as my last deadlift workout before my meet set up. I was kind of pissed I did not get 575 off the rack, but now that I look at it, I already had done some pulling at that point. I really did not have a game plan today. I just wanted to pull some stuff.
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 300 x 3, 320 x 2, 370 x 2, 340 x 2, 320 x 3
Cable Crossover:
4 sets x 12 reps x 35
Fly Machine:
4 sets x 12 reps x 195
I’ve been doing a 3/2/1 pyramid, but today felt so good I did 370 x 2. I have some tendonitis in my right shoulder, so I backed off assistance work. I went way lighter than normal.
6/8/15
One Arm Extensions:
4 sets x 12 reps x 35
Tate Press:
35 x 12, 40 x 12, 45 x 12, 50 x 12
Kickbacks:
4 sets x 12 reps x 45
Straight Bar PD:
4 sets x 20 reps x 100
Poundstone Curls:
60
60
Reverse DB Curls:
4 sets x 12 reps x 30
I just found out school and football practice starts early this year. In fact it starts the same weekend as my meet in August. The coach provided a schedule for the summer and that Saturday is “TBD.” I’m going to hit him up, and find out what’s going on.
Had to go find a video of the reverse OHP. I can’t begin to convey how awkward that looks. My shoulder, literally, twinged at the sight of it.
Nice benching!
Thanks
6/11/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 420 x 3, 445 x 3, 480 x 3
Seated Leg Press:
4 sets x 20 reps x 400
Leg Extensions:
4 sets x 12 reps x 220
Nice cranking on those squats, benches are awesome like always, and I’ll bet the extra arm work will pay off.
6/16/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 305 x 2, 325 x 1, 375 x 2, 325 x 3
Bench With Heavy Band:
275 x 4
Crossover:
4 sets x 12 reps x 35
Svend Press:
3 sets x 50 reps x 3 plates
1 set x 50 reps x 4 plates
I did not feel as strong as last bench day, but I’m still pleased with the results. I just found out I should be able to make it the meet in August, so I’ll be making hotel reservations today.
375 for a double is strong work.
Thanks Dave. I’m feeling pretty good about my bench right now.
6/17/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 2, 455 x 1, 515 x 1, 475 x 2, 455 x 3
Seated Leg Curls:
4 sets x 12 reps x 130
Today was my first meet prep deadlift. I’m pretty pleased since everything felt fairly light and easy. The only hard set was the third rep of 455 on the final set. I was already gassed by then, and that rep was a struggle.
[quote]Crippler56 wrote:
Thanks Dave. I’m feeling pretty good about my bench right now.
6/17/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 2, 455 x 1, 515 x 1, 475 x 2, 455 x 3
Seated Leg Curls:
4 sets x 12 reps x 130
Today was my first meet prep deadlift. I’m pretty pleased since everything felt fairly light and easy. The only hard set was the third rep of 455 on the final set. I was already gassed by then, and that rep was a struggle. [/quote]
That is strong for a first deadlift meet prep session. Looks very similar to what I would be doing about 5 weeks in. What are you looking to pull at the meet?
I’m not sure at this point. I’ve screwed so many times recently. My best in a meet was last year at 545. North of 550 would be nice.
6/19/15
OHP:
45 x 10, 65 x 10, 95 x 10, 135 x 3, 165 x 3, 185 x 3
BB Shrugs:
2 sets x 10 reps x 405
2 sets x 5 reps x 505
Underhand Lat Pulls:
4 sets x 10 reps x 100
One Arm Press:
4 sets x 10 reps x 40
That was all. I was holding something back for heavy bench tomorrow.
Are you geared or raw? That’s A LOT of volume, have you always done that much? The older I get the more I cut back. I find if I do too much volume it takes me weeks to recover. Especially when I’m pulling in the high 500s.
Great benching and dead work. Hope you kill at the meet. I hope we still have that first to 600 again dead contest going. I’ve been eating at least one big steak a week.
Late- I’ve been training raw up until now. I compete with gear. As for volume I’ve been trying to add to my recovery time. I think earlier this year I was over training with deads. I’m now going 12 days or so.
GV - If I can ever get 600 I’ll probably add a break dance. I’ve been eating steaks too, but it’s because I’m a fat guy.
6/20/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Super Katana Shirt:
315 x 3
375 x 1
405 x 1
455 x 1
I’m trying something new for this meet. I am training geared every other workout. I get more out of raw training. This was the first day in my shirt. I was not able to touch on any set with the shirt. I washed after I last used it, so I think it shrunk up. I also was off on my bar placement. Despite that everything felt strong. 455 was about one board from touching. The other sets were about one inch off the chest.
On shirt days I am not doing any other work. I think that will add in recovery, since I’m going a lot heavier.
6/21/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 415 x 3, 445 x 3, 485 x 3
Seated Leg Press:
4 sets x 20 reps x 400
Leg Extensions:
4 sets x 12 reps x 220