nice work man
nice work man
Thanks guys. Yea, SSB= Safety Squat Bar. Metal briefs are very good, but the pair I used is too big for me. I figured they'd be good for speed, but I don't know...my hips are friggin sore as all hell today.
Bench Press(ring finger on rings)...as warmup
4-board press(same grip/low and throw)
Shirt bench(same grip)
1@245x5(missed 6th/gripped wider)
1@245x6(missed 7th/felt better)
Rack Lockouts(Less than thumb from smooth)
All done as one continuous set with my training partners switching the weights:
1@225x13(shot/I like these I'll probably do them every other week)
Lying rear delt machine- 4 sets
This bench cycle I am going to be trying a bunch of new things. I figure it can't get any worse. It is pathetic that I only benched 300 last meet. I want to be prepared to bench 365+ at the next meet(@165). Some weeks I'll be doing reps in the shirt, some weeks crazy band tension and low reps. I'll do those crazy pyramid lockouts and boards like that. If it doesn't kill me, I should get stronger....hopefully. :ninja:
I envy you right now hahah. This week of rest is killing me! I need to get in the gym AHsdlkfjasdlnkweonhoh. hahah. nice pressing man. heavy stuff.
Great lifting man... I just joined and lift @132. Seems like you gots the squats going down in here... I sure could use 400+ at my next meet. What assistance exercises do you recommend?
Red- what fed do you compete in? What gear do you wear to squat? What is your current squat routine? What stance do you use?
Your numbers are real good. That RAW bench is sick for your weight. Better than mine.
i thought you were going to concentrate a bit to get your raw bench up, and i only see you doing warmups in full range, did you change your mind then?
I compete USAPL... I'm currently trying to learn my squat suit (Inzer Hardcore). I use those and some inzer wraps usually. My current routine is to add ten pounds a week to the bar (treat each week like a meet) then follow up with some heavy box squats and ghr. I do above navel rack squats and back stuff during my DL workouts. The 10 lbs a week is progressing well... the suit takes enough practice as it is.
Thanks... I've been trying to keep my bench up. All I need now is to learn this shirt! My lockout power is seriously lacking.
Do you keep a journal on here? If not you should start one up and I'll check out your workouts.
i like that way you did the rack lockout too
DL GM day
I absolutely didn't stick to the plan today. I think I am going to change my dl plan, I just have to write some things out and see what I like, then stick to it.
Suspended SSB goodmornings(just below the belly button/narrow stance/RAW/no belt)
1@205x2(beyond normal rounded-backness)
All sumo sets done standing on 100 lb plates(2")/All conventional sets done standing on a 2-board(3")
2@135x3(one set sumo/one conv)
1@275x10(sumo/grind city..these are tough)
CT Hammer Leg press upper back rows
3@140x8(these are cool/I'll do them for a few weeks)
That was it. My erectors were so friggin pumped up after this I could barely walk. The SSB GM's are disgustingly hard for me. Very humbling. When I did the 205, my back usually rounds...but then another degree of rounding took place, so I knew only bad things could happen. I lowered the weight and was able to complete the sets. I wasn't supposed to deadlift, but like I said I went off the "plan". Both SLDL work sets were done to the point where the last rep was an absolute grinder barely locking out. I'll come up with some sort of progressive overload plan for the SLDL and maybe go heavy on some form of DL(like rack pulls, bands, chains, off mats, etc) every other or third week. We'll see if I can stick to that. I think I'll use the GM's as assistance every other week. I don't think going heavy on those is a good idea for me. I'll do them for 5-8 reps as a second or third movement.
We'll see what happens next week.
Solid session bro. I prefer the stiffies over GMs as well, next training cycle Im going to be sure to include them alot again.
u know what chris as much as i love suspended good mornings, i really think SLDL is more effective, especially off blocks!!! they are SO brutally hard lol.
not to mention i almost crapped myself bad doing suspended with 365 lol.
keep this up, your a strong dude.
Decline Press(Ring finger on rings)
Incline DB press
SSB JM-type press on floor(all sets done with ~1 minute or less rest)
Lying rear delt machine- 4 sets
Felt pretty good today. Last week I ended the declines with one set of 215x5 and today I did 3 sets with it. I'll bump them slowly and should be able to keep doing 5's for a few more weeks without hitting failure. After the dumbells I pulled out an old exercise that CT taught me for triceps. This is the first time I ever tried it on the floor and I liked it. I messed with the form for the first few sets and found that if on the negative I kept my elbows out, then brought the bar to the chin and started up by extending into the press it really fried my triceps. The short rests(for me) were killer too so the last few sets ranged in reps from when my arms were giving out, lol.
If I can take my skirt off, I'll squat tomorrow. My erectors and hammies are still sore as all hell from that crazy ass back workout. I'll make sure not to do that again anytime soon. SO if I go, it'll be 245+ green bands for 8x2.
solid workout chris
Nice workout. I like your new split, I have pretty much copied it lol.
Get that skirt off Chris!! haha...
Nice workout man..
What is with this though?
Why 2 reps, and then 15 with the same weight?.
I like to do that if I'm going to rep something for more than 10-12 reps. Get the feel for the weight...take a few minutes and then rep it out. Something my buddy John does on high rep dumbells, so I tried it and liked it.
very solid workout man... especially on those floor presses. I'm sure you feel them today...
sweet... JM presses on the floor. Haven't thought of that one. Sounds like a definite tricep smoker.
and take that skirt off bro.
Thanks everyone. I lost the skirt, threw the briefs on and made it through.
Box squat(~14"/SSB/tighter Metal briefs/belt)
All sets done with an average(green) band around the monolift
8@245x2(first 5 doubles done on 14" box, then the last 3 I added a 3/8" mat..hips were killing me)
RAW DOG SQUATS(little bit wider than shoulder width...very narrow for me)
3@135x3(belt on last one)
Just gonna go real light and low reps and learn the form. I will make myself stay narrow and just learn how to sit down and actually push with the.....dare I say...quads. :windup: All the sets were easy, but the form is still odd to me. I'll bump them little by little and hopefully one day squat a decent weight like this, lol.
Pull thrus- 2x15(moderate weights)
Lat pulldowns- 3x12(moerate weights)
Abs- 3 sets
My hamstrings and back were still freaking sore to the touch from Saturday. Also, I think I gave myself pink eye yesterday because I poked myself in the eye after the gym and now my eye is pink and nasty junk is oozing out. Btter get that checked out tomorrow, lol. The warmups felt like crap on the box so I thought it was gonna suck. It ended up being ok. I took a video of my last double and it looked pretty good. If I can figure it out, I'll post it up.
On a side note, I tried on Rob's canvas(my 198 teammate) and it seemed to be a pretty good fit(slightly loose, but I still plan to gain like 10 more lbs or more). Just the fact that it's brand new makes a huge difference since my old one has holes in it and is real dead. So, I should be testing it out in the next few weeks.
Next week I will use a blue band with this same setup and work up to a max single after the speed sets.
nice workout man