Sumo Deadlift, Full Reset
225 x 10
315 x 5
405 x 2
495 x 1
575 x 5
500 x 8
Seated Leg Curl
120 x 10
180 x 10
240 x 10
210 x 10
180 x 10
Printable View
Sumo Deadlift, Full Reset
225 x 10
315 x 5
405 x 2
495 x 1
575 x 5
500 x 8
Seated Leg Curl
120 x 10
180 x 10
240 x 10
210 x 10
180 x 10
Front Squat
135 x 10
225 x 5
315 x 2
365 x 1
450 x 1
~Paused~
405 x 3
Incline Bench
135 x 10
135 x 10
225 x 5
275 x 2
325 x 9
Rear Delt Machine
120 x 10
200 x 10
200 x 10
200 x 10
Close Grip Cable Row
200 x 10
250 x 10
250 x 10
Cable Curl
120 x 10
180 x 12
180 x 12
Reverse Grip Pushdown
60 x 10
80 x 10
100 x 10
80 x 10
60 x 10
Been busy as hell lately, had to combine two workouts today. Could tell I was still a little worn out from squatting and pulling heavy the past two days so I backed off on the front squats.
I finally went and had my pec worked on. Ended up being my bicep tendon; it had slipped out of position, the guy had to put all his body weight into his thumb to push it back into place. Felt like I was kicked by a mule afterwards. I noticed a definite difference during incline bench today, area is still a little tender but it feels a million times better.
Bench
135 x 10
135 x 10
225 x 5
315 x 2
365 x 1
415 x 1
475 x miss
~Wide Grip~
415 x 3
~Wide Grip Paused
375 x 6
JM Press
55 x 10
105 x 10
125 x 5
145 x 5
165 x 5
Reverse Grip Pushdown, 2-arm
160 x 10
200 x 10
200 x 10
Reverse Grip Pushdown, 1-arm
80 x 10
60 x 10
I feel a lot better after having that guy work on my bicep tendon, but I could tell things aren't fully healed yet. Really should have waited another week or two before trying 475, it wasn't a complete bomb but I stalled pretty hard about half way up. Just not 100% yet.
Squat
135 x 10
225 x 5
315 x 2
405 x 2
495 x 1
550 x 2
~High Bar ATF~
455 x 4
415 x 6
Cable Curls
120 x 10
200 x 14
200 x 12
Reverse Grip Curls
70 x 10
90 x 10
90 x 10
Squats didn't feel the greatest today but I still managed a 2 rep PR without wraps.
Military Press
Bar x 15
135 x 10
185 x 5
250 x 3
215 x 7
Close Grip Bench
135 x 10
225 x 5
315 x 2
375 x 4
Rear Delt Machine
150 x 10
200 x 10
200 x 10
180 x 12
Reverse Grip Pushdown
50 x 10
80 x 5
80 x 10
60 x 10
40 x 10
Military and close grip felt like shit, lots of pain in both wrists/forearms still.
Very strong work regardless, mate.Quote:
Military and close grip felt like shit, lots of pain in both wrists/forearms still.
Reverse grip pushdowns are an exercise that have never really agreed with my wrists/elbows. You don't find that they aggravate anything there?
Bent Over Row Machine
90 x 10
180 x 5
215 x 10
180 x 12
180 x 12
Close Grip Pulldown
120 x 10
150 x 10
180 x 10
Reverse Grip Pulldown
100 x 10
100 x 10
150 x 10
DB Preacher Curl
25 x 10
35 x 10
35 x 10
30 x 10
Hanging Leg Raise
Bw x 15
Bw x 15
Bw x 15
Bw x 12
Took it easy today, more bodybuilder type training; lower back has been driving me nuts since I squatted on Tuesday.
Low back pain is the worse. It almost made me quit powerlifting, Its a lot better now from reverse hyper but still my weak link.
Here's a stretch I like to do for decompression. Hope this helps. Also simply hanging from a pullup bar helps me. Do you PVC roll?
http://www.youtube.com/watch?v=uPq56ZzjR3A
Sick ass numbers being thrown around in here. Great work dude!
Front Squat
135 x 10
225 x 5
315 x 3
405 x 1
435 x 3
~Paused~
375 x 5
Lying Leg Curl
90 x 10
120 x 5
165 x 7
150 x 8
Glute Ham Raise
Bw x 10
Bw x 10
Lower back is still tight as hell but I managed a 3 rep PR on front squats.
Bench
135 x 10
135 x 10
225 x 5
315 x 2
365 x 1
405 x 1
440 x 2
~Wide Grip~
415 x 4
~Paused~
375 x 6
JM Press
105 x 10
145 x 5
195 x 5
205 x 5
Reverse Grip Pushdown (2-hand)
120 x 10
150 x 10
200 x 12
200 x 10
Wanted 440 x 3 but just wasn't feeling it today. Really hoping I can start hitting heavy close grip again soon, strength off my chest continues to climb but my tricep strength is holding me back. I could probably bench 450 with a wide grip, flat back, and no leg drive right now.
Solid numbers here!!
High Bar Squat, ATF
135 x 10
225 x 5
315 x 2
405 x 1
455 x 1
515 x 1
425 x 7
Rope Curls
100 x 10
150 x 10
150 x 10
150 x 10
DB Preacher Curl
25 x 10
40 x 7
35 x 10
30 x 10
Glute Ham Raise
Bw x 12
Bw x 12
Back is still bothering me, but squats felt pretty good overall. My high bar has come a long ways.
Military Press
135 x 10
135 x 5
185 x 5
235 x 6
255 x 2
265 x 1
Incline Bench
135 x 10
185 x 5
225 x 5
350 x 6
Rear Delt Machine
150 x 10
220 x 10
200 x 10
200 x 10
Pushdowns
160 x 10
220 x 5
280 x 6
240 x 10
Reverse Grip Pushdown (1 hand)
80 x 10
60 x 10
Didn't feel the greatest warming up but for some reason 235 felt light as hell on military; pretty sure that was a PR. Was gonna work my way up on doubles after but I was pretty wiped out. Incline felt meh. Pain in my armpit is getting better but it still hurts pretty bad when I unrack heavier weight, which is a huge pain in the ass.
How wide do you grip the bar when you do wide grip bench presses?
I usually have my index or middle finger on the outside ring.
I started doing them and I'm going index finger on the ring. Where do you normally grip the bar for competition?
You incline and flat bench is insane
Sumo Deadlift, Full Reset
225 x 10
315 x 5
405 x 3
495 x 1
585 x 1
625 x 2
605 x 2
Bent Over Row Machine
90 x 10
225 x 8
225 x 6
180 x 10
Reverse Grip Pulldowns
100 x 10
150 x 5
200 x 10
DB Preacher Curls
30 x 10
30 x 10
30 x 10
Energy wasn't the greatest, but my back felt great after pulling. Probably had another 10 lbs or so in me for a double.