DE Bench
45x15
95x8
135x3
115x3x6 added mini bands
5 Board Bench
205x6
225x5,4
T-Bar Row
1 Plate x5
2 Plates x5
2 Plates 25 x5,5
Pull Aparts
20x3
DE Box Squats
45x10
135x5
135x3 added light bands
185x3x6 added belt
ME Block Pulls (maybe 2" lower than last week)
135x5
225x5
315x2
405x1
455x1
495x1
515x1
GHR
BWx10x3
My only lower body day til next week, Thursday is gonna be ME upper body something or other then I’m outta town for the weekend. Kept it light on squats and then decided to go heavy on the block pulls. That went really well, its amazing what being able to have some leg drive will do lol. For my reference this was just the blocks and no boards.
[quote]kblk3125 wrote:
awesome, looked pretty good
thanks purple guy!
Axle Floor Press
75x15
125x5
145x3
165x1
185x1
205x1
215x1
225x1
205x1,1
DB Bench
60’s x10
65’s x10
70’s x10
Kroc Rows (w/ straps)
100x8
145x11 (Just wondering how many I’d get)
Skull Crushers/JM Press (curl bar, 20/side)
15/15
12/15
10/15 (most glorious arm pump)
Not bad. Hadn’t maxed on axle floor press yet and I was hoping to get 225. Also wondered if I would be able to get at least 10 kroc rows with 145, so I’ll take it. Tricep superset was frickin awesome.
Another Iowa lifter! Are you at ISU too? You guys are multiplying like rabbits. Looking forward to watching your progress, especially if you’re being mentored by SCOOPS and jakerz.
[quote]grettiron wrote:
Another Iowa lifter! Are you at ISU too? You guys are multiplying like rabbits. Looking forward to watching your progress, especially if you’re being mentored by SCOOPS and jakerz.[/quote]
Yep I’m at ISU as well! Really glad I got hooked up with them
DE Bench
45x20
95x10
135x5
115x3x4 added light bands
95x3x4
4 Board Press
205x5x3
BB Row
135x5
225x5x3
135x15
Band Pull Aparts
20x3
Conor Press
Sledx15x3
Growler
45x2 trips long way, 1 trip short way
Friends 21st this weekend so I’m not at all surprised today went shitty. Good news is I’m down to 1 class so I’ll have that much more time to eat lol.
SSB Squat (no box)
80x10
170x5
260x3,3
310x3,2
310x2 added wraps
310x3
350x1,1,1 added reverse light bands, no wraps, with box
SSB Seated Good Mornings
80x10
170x10x3
GHR
BWx10x4
Frustrating. What we were working on finally clicked somewhat on the last reverse band single. I’m thinking a mental cue for myself is to pull the bottoms of my shoulder blades together when I set up. Good news is I don’t have to squat with the SSB at the meet lol.
OHP
45x15
95x5
115x5
135x3
155x3
165x2
175x1
185x0
135x8,8
Incline Bench
135x8x3
Crazy 20’s Bench
10,10,20,20
Lat Pulldown
140x8x3
Some rotator cuff work
I find it ridiculous how close your military is to your bench.
It’s retarded is what it is…
DE Straight Bar Squat, box hair below parallel
55x10
145x5
235x3
195x3 added belt
195x2x3 sets added light bands
235x2x5 sets
DE Deadlift
135x5
225x5
225x2 mini’s
225x2,2 lights
275x2 lights
275x2 mini’s
275x2,2 lights
Band Pull Aparts (arched back, to below sternum)
20x4
Hot as balls in the gym tonight, I feel like I work harder when it’s hot like that though. Could be because I’m already irritable and pissy when my shirt is soaked the minute I walk in to the gym lol.
Squat, Straight Bar
55x10
145x5
235x3
285x1
325x1 added belt
355x1 added apt wraps
375x1
Leg Press
4 Plates/side x10
5/side x6,6,6 (rest-pause)
3/side x20,15
GHR
BWx10x3
Well I really wanted to squat some my singles with the chain we just got but my elbow was hurting pretty bad so I’m gonna try to take it easy for a couple days. Caught a bunch of fish this weekend and I tweaked something setting the hook on a big one. 375 went freaking awesome, real easy. Helped a little that Big Kyle was trying to crack my knee cap with the wraps lol. Discussed my opener with him, it’ll probably be close to 340, then maybe 370-380 and 400!
I think I agree with Big Kyle, a 340 opener would be good for you and then 375ish followed by 400. This will give you an ‘easy’ opener outside of 90% of your perceived max and get rid of the jitters. Also, a perfect lift will help you set the tone for the whole rest of the meet leading up to the icing on the cake when you pull 500 at the end right?! Rest up eat big and keep traing hard through this week, then deload next week and rock it out at the meet!
So I put in an order to Inzer for a singlet and knee wraps on 6/21 and finally called them today to see what the problem was. Apparently their black singlets are on back order, which they neglected to make me aware of in any way, shape, or form. I could have just as easily ordered a different color had I known what the deal was. So I cancelled my order and I doubt I’ll be giving them my business any more. Normally wouldn’t be as big of a deal but I do need them next week. I really wanted to squat with the wraps this week too. Piss poor job, Inzer.
[quote]jakerz96 wrote:
I think I agree with Big Kyle, a 340 opener would be good for you and then 375ish followed by 400. This will give you an ‘easy’ opener outside of 90% of your perceived max and get rid of the jitters. Also, a perfect lift will help you set the tone for the whole rest of the meet leading up to the icing on the cake when you pull 500 at the end right?! Rest up eat big and keep traing hard through this week, then deload next week and rock it out at the meet![/quote]
What? Some encouraging comments?? I could get used to this! Hahaha
[quote]kblk3125 wrote:
So I put in an order to Inzer for a singlet and knee wraps on 6/21 and finally called them today to see what the problem was. Apparently their black singlets are on back order, which they neglected to make me aware of in any way, shape, or form. I could have just as easily ordered a different color had I known what the deal was. So I cancelled my order and I doubt I’ll be giving them my business any more. Normally wouldn’t be as big of a deal but I do need them next week. I really wanted to squat with the wraps this week too. Piss poor job, Inzer.[/quote]
That’s too bad. I have a singlet you can borrow if you like and some wraps heavier than yours that you can borrow as well.
Did about 60 reps with just the SSB and some growler work after I started warming up on bench and my elbow started hurting again. Really wanted to take out my frustrations too.