Upper Back / Bench Accessory - 01/12/12
*med ball rolling
*hip mobility drill
*shoulder mobility w/ mini band
doubled monster minis
132+bands x3 (x8)
3'' from chest
220+bands x3 (x2)
HS Shoulder Press
head supported on bench
Single Arm Lat Pulldowns
10 L 10 R 10 both hands (x3 rotations)
Trap Bar Shrugs
Rope Up Rows / Tri Pressdowns
Notes: I wont be keeping rack lockouts in my programming. They are an injury waiting to happen. Even with that weight they were a nightmare to get going and I felt myself starting to squirm under the bar. I remember why I stopped them now.
Deadlift Training - 04/11/12
*foam rolling lower & upper back
*foam rolling hips /glutes
*hip matrix on high box
3'' Block Pulls
against doubled monster minis
Trap Bar DLs
Kneeling Pulldown Abs
Notes: I had the bands anchored about 3'' below the platform and they were looped under the discs of the DBs and not the handles. There was a shit load of tension anyway and lockout was killer which is what I wanted. I was up most of last night with my youngest son who has caught the vomiting bug that seems to be everywhere. I was COVERED in puke at one point. Overall, I was happy enough with this session. I still feel like I left a good bit in the tank so I will hopefully ramp it up with this arrangement next week.
Great session buddy. I love those nights covered in kids puke. Its so much fun! :)
So here you are! Solid training!
Workouts are ace, some things never change bro.
Floor Press w/ 130lb of chain
(grip - thumb from smooth)
198+chains x5 (x5)
High Inc BB Press
154x23 (thumb from smooth)
154x18 (index on rings)
w/ 55lb plate
DB Med Laterals
Mini Band Pull aparts
Light Band Tri Pressdowns
Notes: Hitting higher volume on heavy bench day (in terms of accessory) as above and I will be subjecting Tris and Shoulders to higher stress/intensity on dynamic/accessory days with low reps on high board presses, BB military press, heavy DB pressing etc.
I like the plan for ME/DE days. Should work out pretty well
Cheers B. Hope so. :)
Squat Training - 7/11/12
*foam rolling hips/hams
*foam rolling lower & upper back
Rev Band Parallel Box Squat
300 was easy peasy bro. Great session.
Looks exceptional Justin, moving on strong.
Just so I can find this later....
Bench Training - 6/2/13
shirt - all sets to 3 board
add rev bands / pinky on ring
220x15 thumb from smooth
220x15 comp grip
TBars (neutral grip)
EZ Preacher Curls / Tri Pressdowns
Notes: Complete ballbreaker with the added misery of trying to break in a new shirt. Couldnt get my hands out to anywhere near a comp grip lol. Im in bits today and not in a good 'feel like I trained hard' way, but a 'I'm proper fucked' kind of way.
Here is some of last night...
First off, let me say that I FUCKING LOVE CLUTCH.
Secondly, let me say that The Regulator is my favorite Clutch song.
So watch the video twice. First time I was more listening to the song. Second time I saw some nice benching. Now I've got Spotify open and I'm listening to Clutch while commenting on your video. You promise me more vids with Clutch and I'll be in here every fucking day.
Strong benching and definitely a good song choice!
Way too smooth with the boards dude.
Squat Training - 8/2/13
SSB Squat +110lbs chains
Bar+chains x10 (x2)
Dimel (style) Deadlifts
against choked 10" monster minis
Weighted Decline Abs
50 metres x 6 trips
CLUUUUUUUUUUUTCH. Fucking love them. Me and Tone take turns punching each other in the face listening to Regualator haha.
Benching looks good bud. A little hard to tell yet since its not broken in but how do you like it so far?
Killer lifts justin! Fuck this raw shit let me put my gear back on and listen to some clutch! "CMON MUTHA FUCKA LETS THROW DOWN" haha.
Session is ace, make no mistake!
*straight arm lat pulldowns w/ band
*tri pushdowns w/ band
*stopped. Left elbow pain was becoming ridiculous
VBar Lat Pulldowns
Seated DB Shrugs
Front BB Raise / Facepulls / side DB Laterals
EZ Bar Curls / Standing OH Tri Press w/ EZ bar
Notes: Elbow was howling and was actually making me feel sick. Most of this was half assed. Left hand was shaking and grip was shot. Iced elbow at home and pain subsided. I had thought the straight bar was setting it off but we used the SSB the night before and it was just as bad.