Shoulders
Push Press 10x1 w 155
Front raises 3x12 w 25
Side raises 3x12 x 10, yes 10s
Last set to failure.
Legs
Leg Ext
RDL
Super sets 4x15
Dynamic Effort BP
8x3 - 215
2 wide
3 normal
3 close
Pin press sub for board press
2x5 - 225
No free time for me tonight.
To answer your rack pull question, I pull sumo and do rack pulls both conventional and sumo. From my point of view they have work out well. I alternate which style I’m using from week to week. But that’s just me…
Thanks Crippler. I did some yesterday but I did them conventional. I am going to mix it up and swap each time.
I saw a video on here of Klokov doing paused high pulls so I tried those out.
SGHP paused
3x5 w 95
Rack Pulls
3x20 w 225
Shrugs
3x20 w 135
5/11/15
Max Effort BP Day
Floor Press to 3RM of 275
1x5x225
DB Extension 3x8
Rows 4x8
Rear Delt Raises 3x12
5/13/15
Squat 5 x 5 - Weight would only be impressive if it were in KG, so we won’t discuss it.
Calf Raises 3 x 15
DB lunges 3x10
I did all of these with no more than 20 seconds between sets. I was done in a flash.
5/14/15
Dynamic Effort BP
8x3 - 220
2 sets wide, 3 sets regular, 3 sets CG
Pin Press sub for 3 board press
2x3 - 275
Push Press 5 x 5
Side DB lateral raises 3 x 10
Are you moving that weight fast on DE day for your bench? You’re using a high percentage is why I ask.
[quote]gorillavanilla wrote:
Are you moving that weight fast on DE day for your bench? You’re using a high percentage is why I ask. [/quote]
I have been pondering this. Glad you made this comment. It is a higher % than what I am supposed to use. It’s not a grind like ME day. All of the reps are smooth. I lower it slowly and move it at least twice as fast on the way up. I am not sure that it is fast as intended. I believe DE is supposed to be 60%, if I use a max of 305 that would be 185. The 220 I used last time would be around 75%. I moved 220 fast but I can obviously move 185 faster. Do you think I should drop it down?
Yes, I would say to make the weight a little lighter on DE day. Maybe go 205 lbs for more explosive reps. I think around 70% is almost optimal for a raw lifter on DE day.
Thanks. Will do. This is why I love this site.
ME Day
Floor Press 1RM 315
1x3 w 255
DB Ext 4x5
Rows 4x8
Rear DB Laterals 3x12
05/19/15
Unplanned off day. It was supposed to be pull day and I tweaked something in my left trap/shoulder hitting infield to my boys when I got home from work. I recognize that I am too old to work through minor injuries, but has it really come to this? Am I really so old that I can’t swing a baseball bat without messing myself up? I am going to try to do shoulders tonight and pull tomorrow and get caught back up.
Traps & Shoulders
SGHP Pyramid 135 to 295 to 135
Rest long enough to change weight
Then rest long enough to take off the straps and
PC & OHP 135 x 10 cluster set
Rush job. In and out in 30 minutes.
Repeating last week due to stomach virus. Not really something you want to lift with.
Max effort day on floor press
135 x 3
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
315 x 1
325 missed.
Accessory stuff. Whatever. I’m bummed about it. Every time I get in a good rythm with my training life happens and I get sidetracked. I guess that’s why it sucks to ne a grown up.
Dynamic Effort BP
A day early because I’m going out of town
2x3x205 wide
3x3x205 medium
3x3x205 narrow
5Rm of 225 CGBP
Did some lightish singles on snatch. No idea how many but at least 20. Then 3 snatch holds with 10 second hold at top.
One of my boys lifted with me tonight:
Snatch singles x 10 x 65
Deads 3 x 10 x 95
DB Lunges 3x10x25s
My guys are probably the only ones on their football/baseball team working on snatch this summer. I think it will make them more explosive and athletic. They are doing some form of snatch or clean every lifting day, but not too heavy. We shall see.
It will pay off well for your sons.
How did you like the DE bench work with 205 lbs? Was is faster and more explosive? Hope it worked for you.
ME Day
Improvised 2 board press to 5rm of 265. Got 4 reps with 275.
225 one set of 8
Incline CG 3x8
Rows 4x8
Face Pulls 3x12
I used 2 pieces of pool noodles in place of boards. Not the same but close as I can come.