been sick for what seems like forever so i haven’t been in the gym in a week. felt really good tonight though. decided to go in try out some of our new toys at the new gym. i did foam presses for a warmup and then used chains for the first time ever. then we finished with the neutral grip bar for accessory work. i prefer the chains over bands now. the chains allow for a much freer ROM. i feel as if the bands lock me into a set ROM much like a machine.
warmup- foam bench press
135x10
225x10
275x6
315x2
365x1
405x1
455x1
495x1
bench press with chains- approximately 40lbs of chain. unfortunately my t-rex arms didn’t have the chains unloading much at the bottom though…
225 + chains x 3 -paused
275 + chains x 2-paused
315 + chains x 1-paused
365 + chains x 1-paused
405 + chains x 1-paused - shut it down there. this is a good starting point for me with the chains.
neutral grip bar- have no idea how much this thing weighs but i’ll just say 45lbs to make it easy.
T-bar Neutral Grip Flat Bench *this bar is huge… looks more than 45 lbs, dunno.
10x135
8x185
8x185
8x185
*Superset Side DB Raise / 1-Arm Band Reverse Fly
2x12x20 / 2x10xband
BB Row
20x135
DB Row
12x100
Great night. Had a lot of fun trying the different things. We haven’t done the foam press in about a year, and I surprised myself with my strength there. I’ve upped my calories by drinking a lot more milk lately, and it feels good.
The chains were fun. With my ROM it’s 40 lbs with the chains barely off the floor, then I’m deloading over half of them, maybe -25 to 30 lbs at the bottom. Feels really good for gettin that paused work in…
Those neutral grip benches were harder than I expected. The bar was wobbling pretty bad for me on my last set, lol. I was tucking my elbows pretty hard with that grip, and the triceps really felt it.
Was a lot of benching and I was taking my sweet ass time packin up and scott got out of there and I decided to do a little bit of rowing before I left. Man, 12 reps with the 100 was not easy for me. I think my upper back should be strong enough to be rowing the 100’s much easier. Just gotta keep workin on that.
I think I might be done with 5/3/1 for now. I thought this session felt great, and it resembles a lot of what we used to do before moving to 5/3/1. That was 5 cycles ago, and doing 3 days a week a cycle is 5 weeks… so we’ve been doing it for over 6 months I guess?
[quote]maraudermeat wrote:
i prefer the chains over bands now. the chains allow for a much freer ROM. i feel as if the bands lock me into a set ROM much like a machine.
[/quote]
Interesting observation. I know what you mean, although I’ve never thought of it that way.
[quote]maraudermeat wrote:
i prefer the chains over bands now. the chains allow for a much freer ROM. i feel as if the bands lock me into a set ROM much like a machine.
[/quote]
Interesting observation. I know what you mean, although I’ve never thought of it that way.[/quote]
i like to think i’m an “out of the box” sort of thinker:)
skwatt day- still gett’n over this damn cold. was really hoping to work up to 690 on squats. warmups felt okay but i had set up issues on my 600 and 650 sets, so i decided to save it for another day. i need to back off the heavy shit for a couple weeks anyway. i’ve been push’n the squats every week for a month now. i’ll hit that 700lb squat soon though.
squats
warmup
0x10x2
150x10
240x6
330x2
420x1
510x1
600x1-stance was a bit too narrow.
650x1-pitched forward some on the way up.
lunges - front foot elevated to allow for a good stretch
some x some
seated calf raise
some x some
not a bad day but i wanted that 690lb squat today.
BB Lunges *Front foot elevated a few inches.
8xBar
8x95
8x95
That’s it. Was late for church but after that squatting I didn’t feel like doing that much more anyway. Finally broke that 500 mark on squats! I got a video and I’ll link it later after scott uploads it. Going to back off the intensity on the squats for a lil while probably. Gotta get the deadlift movin up now.
BB Lunges *Front foot elevated a few inches.
8xBar
8x95
8x95
That’s it. Was late for church but after that squatting I didn’t feel like doing that much more anyway. Finally broke that 500 mark on squats! I got a video and I’ll link it later after scott uploads it. Going to back off the intensity on the squats for a lil while probably. Gotta get the deadlift movin up now.[/quote]
Excellent Jowweeeeee!! That 500 mark is as much mental as anything (at least it was for me).
BB Lunges *Front foot elevated a few inches.
8xBar
8x95
8x95
That’s it. Was late for church but after that squatting I didn’t feel like doing that much more anyway. Finally broke that 500 mark on squats! I got a video and I’ll link it later after scott uploads it. Going to back off the intensity on the squats for a lil while probably. Gotta get the deadlift movin up now.[/quote]
Atta way Joweeee, hit 500, go to Church and thank the Maker that you didnt get crushed haha. Well done.
overhead press’n day without the press’n. i’ve been having some nagging shoulder pain. it’s more of an annoyance than anything so i’ve decided to run a shoulder cycle without any actual pressing. this is what i did last night.
dumbell cleans (seated)
20’s x 20
30’s x 20
40’s x 20
drop set starting at 40’s down to 20’s x 20 each set
I got a video and I’ll link it later after scott uploads it. Going to back off the intensity on the squats for a lil while probably. Gotta get the deadlift movin up now.