Because I only have three days to work out right now, and I wanted to try doing this as oppossed to a more traditional three day rotation where a session carries over into the next week.
I see. I don’t think I’d get enough out of either workout if I combined the two. I am usually pretty tired after either of my speed workouts, but that’s just me.
Good luck to ya!
Yeah it can get tiring. I actually was doing to much for my current capacity, so now I am going to experiment with only doing 3 assist movements after my speed work. I think this will help.
4-21 ME Bench
3 board
worked to
225x1
235x1
245x1
250x1 easy…
Felt I could have gotten another 10-15lbs but mentally wasn’t into it and I had trouble snatching a good spotter.
a1 t-bar row 3x5@100,105,105
r30
a2 manual glute-ham/quad raise 3x5
r60
b1 incline reverse fly 2x15@10,10
r30
b2 eagle sit-up 4x5@25,45,55,65
DE sq/dl
Box squat 8x2@125(50%)
Then worked up to semi-heavy double
145x2
165x2
185x2
205x2
Got some wrist wraps. They help some…
Ball press 60lbsx1min
forgot to do these the other day…
One leg squats 4x5@30lbs(2)
I decided in the middle of week to give a traditional 4 day split a try and see if it interferes with my schedule…
Got some light bands the other day but am going to wait till after this first 9 weeks is over (5 more) before I start using them on de sq…
DE bench
speed bench 9x3@135
r45
Work-up 4x2 (semi-heavy)
160x2
170x2
180x2
190x2
CG bench 3x3@175,195,195
Hanging Pike 3x5@BW 5,5,4
ME sq/dl
Front squat
work to
175x1
195x1
197x1
band front raises/band push-downs 2x25
in between sets
a1 RDL 3x6@185,205,215
r60
a2 quad raise 3x5@10,10,10
r60
b hang leg raise 3x12@12,10,10
r60
ME be
DB floor press 5x5@75, 2x15@55
r120
Work in 5 sets of scapular pulls w/ 3 second hold…
Was originally going to do 12x5 on db press but after 5 sets could no longer get someone to hand me the bells so switched to higher rep…
b1 Incline WS ext 3x5****@35,25,25
r60
b2 shoulder box 3x8@15,15, then 6@15
r60
c1 hammer grip pull-ups 3x5 with 3s hold at top
r60
c2 eagle sit-up 3x5@75
r60
d1 reverse slide curl 1xextreme drop#2
****Used Medium clusters on these: 5reps 10s rest, 3reps 10s rest, 2reps…
Really like those db floor presses…
DE sq/dl
speed box 10x2@137
r45
speed pull-sumo 8x1@137
r20
Used 50% here but these felt slow…
a1 manual glute-ham 3x5,5,5
r30
a2 hang pike 3x5,5,5
r60
b Hack squat w/heel raised 3x5**@135,155,155
r120
**Medium clusters.
DE Be
speed bench 9x3@135
r45
a1 cg bench 3x3@185,195,200
r60
a2 cg t-bar row 3x5 MC@110,120,125
r60
a3 reverse incline raise 3x6 MC@15,“,”
r60
b reverse slide curl 1xextreme drop#2@50->30->20.
3 weeks till test!
ME Sq/dl
gdmrn work to 175x1,180x1,185x1-10lb pr
a1 rdl 3x6@210, 215, 220
r60
a2 front squat 3x5@135
r60
a3 hanging leg raise 3x12,12,12
ME BE
2 board to 225x1, 235x1, 250x1 pr, 257x1 pr, 260xmiss.
In between:band gm 2x30, band face pulls 2x35
a1 db floor press 3x5MC@75,70,70
r60
a2 cg t-bar row 3x5MC@125,130,132
r60
a3 shoulder box 3x8@15
r60
b eagle sit-up 3x5@70,75,80
DE sq/dl
speed box 5x2@150 (12" plate stack)
r45
work-up 3x1@225,250-sloppy, 250x1
a1 glute-ham raise 3x5@5(3),5(3),5(3)
(3 sec hold)
r60
a2 hang pike 3x5@5,4,4
r60 tempo 231
a3 hack squat 3x5MC@165,165,165*
r60
*only hit 8 cluster reps here
A while ago I was told at 24hr that I couldn’t use the aerobic steppers for box squats after I had been for 2 or 3 weeks so I wrote an email to 24hr corporate. Today the head guy said he got my email( after he saw me squating off the plate stack and realized I was the one who sent the note) and said he would like to discuss some other options they might have…unless he is going to buy a box or let me use the stepper there can’t be any other options! Well I guess we will see what happens…
You could build your own box and take it with you/leave it there.
No, they wont let me bring anything in. When I use boards or bands I sneak’m in my bag.
looking good snipp…hope things go great when you max next week bro…ross
DE BE
speed bench 6x3@135
r45
work up 3x1 185x1,210x1,230x1
a1 ws ext. 3x5@40
r45
a2 hg pull-up 3x5MC@BW
r45
a3 reverse incline raise 3x6MC@15
r45
b seated hammer curl 2x9ATC@20
Good job,looks like you keep hitting PR’s, was that 230x1 a max? Do you plan on competing anytime soon, if so in what fed and what gear are you getting?
It is the most I’ve pushed after speed work so far. I am hoping that when I test in a couple weeks I can nail the 240-250 range. I am hitting almost 260 on my 2 board so I am wondering how this correlates to regular bench, guess I’ll find out. I originally never planned to compete but now I want to. I want to compete raw but maybe not for another 6 mos. to a year, I would like to be benching close to 300 before I try to compete and my squat is terrible at this point.
I wondered if you wouldn’t change your sentiments on competing. Good for you!