rev. hypers 3x12
leg curls 2x15
jm press w/ez curl bar
tate press 50x10x14
standing db press oh
db shrugs no straps
bent over rev. flye
face pulls 3x15
No big movements today just accessory work. Start squattin again tomorrow, probably a little early since the meet this past weekend but oh well I can't stay away. Lol.
Nice job for both days man, keeping on the move.
11/18/10 Raw squats
375x5x5 roughly 75% of raw max
camber bar stiff leg GM
bb rows 185x12
wide grip pulldowns 3x12-15
old school on the squats for awhile, working 5x5 adding 10 weekly.
face pulls 3x15
green band pressdowns 3x15
Some more lower back stretching. I am trying to loosen up my lower back to improve my bench arch before March, Right now my arch is laughable to say the least. I am going to start benching with a 20 lb. hex head dumbbell under my lower back and gradually move up to hopefully increase my arch. Using the dumbbell instead of the foam roller to allow for zero compression on my spine instead the pressure will be on the sides directly over the top of the hex heads.
Good deal on tweaking your arch for the bench, dig the old schools squats and all too.
rev. blue band+chains bench
added 20 lb. db under lower back for arch
added rev. blues
335x2.5 barely missed third rep
added 40 lb. total chains+rev. blues
90x7 I think this is some kinda PR
db flyes 30x10
v bar pressdowns 3x12-15
db shrugs no straps
face pulls 3x12-15
Lower back is definately feelin the effects of stretching and arching, I guess it will take some time to get conditioned. Stability seems to be an issue when arching this much on the bench, further evidence my upper back needs work. Added a couple of upper back excercises to my session today for extra work. Still managed to finish in an hour and a half, not to bad. Body weight is around 240 today, I will keep it there for a month or two then blow up like a blowfish closer to March.
15 weeks out!
2 hole rack pull/mid shin against double bands
Green bands+ Black bands=210 total band tension at top
greens only (75 total at top)
added black bands (135 total at top)
seated camber bar GM's
back ext.w/ camber bar 3x10-12
db rows 110x8x3sets
cg pulldowns 4x10-12
Grip smoked after that much band tension on the rack pulls. DB rows were very hard to finish without straps.
Fine back-to-back efforts guy.
treadmill 20 min. 1.18 miles-dreamin' about the up coming turkey day feast. Although I must admit I have lately formed a healthy food blister in the mid torso area. All that much more bounce in the bottom of the squat, I guess!
floor press against green bands
bands about 60-65 lbs. total at top
jm press ez curl bar
strght bar pressdowns 3x12
seated oh bb press
front delt raises 25x10x3
bent over flyes
band pull aparts/ small red band 3x15
I think the weight gain has settled in nicely. Hello pressing PR!
Finally got my first double ply squat suit today. It is a used Metal Ace Pro Squatter. Holy crap there is a world of difference in the single ply and double ply material. Start playing around with it tomorrow.
congrats on the PR, sounds like the extra helpings at dinner have translated into strength gains :)
Solid floor presses and all man.
playn with my new toy, Double ply Metal Ace suit. Picked up a used size 48 which is the same size I wear in single ply and I had a couple of those altered to be tighter. But this bad dude is tight as hell in the leg openings and the guy I bought it from said he wore it at 205 and I weigh 240 currently, ouch!
315x1 suit no straps no where near depth
405x1 closer on depth
495x2 got forward on the second rep
545x1 about an inch from hitting depth according to side spotter
camber bar gm stiff legged
bb rows 205x10x3
wide grip pulldowns 3x10
For some reason I was absolutely whipped after squatting with that suit on. I guess because hitting depth was so hard it really takes alot out of you going down and coming up. I will work with it again before I make any decisions whether to alter the leg openings or not. I could only imagine the suit with briefs and the straps up would be one mean animal.
Rev. Hypers 3x12
Face pulls 3x15
Treadmill 20 minutes 1.26 miles
Do some more lower back stretching tonight for the bench arch.
Good deal on picking up that suit, made good work with it too dude.