Bench/upper body assistance
Bench press(grip inside rings)
225x2(heaviest I have tried in two months)
Incline DB press
Flat DB press
Neutral grip pulldowns- 3 sets of 8
Pec deck/rear delt machine- 3 sets each
Close grip declines
Lying Db ext- 2 sets of 10
Tricep pushdowns- 2 sets of 10
Face pulls- 2 sets of 10
Felt pretty good today. I went to a local gym with my friend Joe. It's actually the gym that my girlfriend belongs too and I was very impressed. Tons of equipment, plenty of free weights. I may decide to start doing all of my assistance work there and train my big stuff at East End Barbell. This is the heaviest I have tried pressing raw in two months(since my shoulder started acting up) and it wasn't too bad.
Tomorrow I plan to box squat and pull sumo.
2pps with no pain is a great sign. I hope it keeps up.
Thanks chubby. :hello:
SSB box squats(Ace briefs/belt)
(All sets done with 2 sets of green band choked in power rack...less tension than in the monolift)
Sumo rack pulls(Ace briefs/belt/Pin 3)
535x1,1(Fat gym bar/grip was an issue)
GHR- 3 sets of 10
Straight legged situps on GHR- 3 sets
Felt pretty good tonight. I'll do my assistance work at the local gym with my buddy this week and then I'll hopefully be able to get some shirt work in and then squat heavy in gear on Friday.
nice squats and deads man.
I'm way behind in reading up on your journal, but from your best gym lifts I can see you jumped waaaaaaaaaaaaaaaay up in weight. Sounds like you are just coming off of an injury??
At 165 you are putting up crazy weights, weights I'd like to be doing at a 200 bodyweight.
Quick question on the Sumo Rack Deads, how do you like those as opposed to doing Conventional Rack Deads, that's pretty much all legs really.
How long have you been doing them and what type of results are you seeing or feeling??
I'm going to have to scroll back some pages and catch up. What pages do you have pics or video links oN??
what up slut, looking good in here as usual, be careful on that bench even if there wasnt much pain.
T&P- Long time buddy. All the videos I have put up should be in the video section. My account name on youtube is "sumodeads", so you can look for me there. We just started training in a new facility that was opened up by a few members of our team. We got a new rack in there that allows you to go wide sumo and do rack pulls. In the past I was never able to because the racks were all to narrow. That was the first week I tried them and the bar sucked so grip was an issue. Next time I will do them with a better bar and let you know. I think they will be a good addition. My lockout is my wekest point.
Yesterday I did a bunch of lat work and joined the local gym with my buddy. They have full court basketball there too, so I should be getting my b-ball game on as well. :evillaugh:
bball? that's the big orange ball right?
On Thursday I did some bench work at my new gym. I went up to two triples with 365 on rack lockouts and was actually able to do some standing overhead DB presses without pain. I hit some triceps and upper back/rear delts and that was it. Then I squatted on Friday.
Squat(DD briefs/Inzer T-rex straps up)
545x1(groove was terrible/felt like a million lbs on my back)
*Change to Ace briefs/Inzer Canvas straps up*
705x1(40 lb PR!!)
GHR- 2 sets of 12
Abs on GHR- 2 sets of 10
I am still in shock over tonight's squatting. I felt like crap coming in. I slept 3 hours last night. My training has been so messed up for the last 5-6 weeks between being sick and being away for a funeral. The first brief/suit combo I tried tonight felt terrible abd I didn't think I'd be able to squat 585 tonight the way I felt. Once I got the other combo on though, things just clicked. I managed to stay very tight tonight, whereas I typically loosen up and dip when the weights gets heavy. Often times I get in a funky position and miss the weight. Today I managed to fix that problem and ended up with a huge PR. So I am definitely doing the Asylum meet next month and I have a good chance of hitting my first official 700 squat @165.
700@165 eh...... ****ING RIGHT! Sleep or not you are a freak.
You'll be killer at that meet next month Chris...impressive new squats PR - :thumbup:
Flat DB press
Skull crushers- 3 sets of 10
Pec deck- 3 sets of 10
Tricep pushdowns- 3 sets of 10
DB side laterals- 2 sets of 10
Played some basketball for 30 minutes
Felt pretty good today. My shoulder was acting up a little, but not oo bad. I am going to be working on some pauses on the bench and trying to keep constant tension. My bench is obviously my worst lift so trying something new can't make things any worse. So on my assist day I will keep the weights lower for a bit and try and bring up my bottom end. Then I'll make sure to hit my top end hard on my heavy day.
wow at that squat dude, i feel so weak
Good work Chris.
I bet you forgot to take vids of this?!
It would be good to compete in any kind of gear. Over here the majority of the associations are covered by the I.P.F rules so we're kind of limited.
Thanks guys. Fran, I didn't forget, but my camera is dead and I can't for the life of me find the charger. Since it is like 6 years old anyway, my plan is to buy a new one with updated technology. I started looking online and I noticed you can get a DVD camcorder which I can just put the DVDs in my laptop to upload. So I will probably get one of those. I plan to get one before the meet so I can get some video of the new gym and some of the last heavy training sessions, as well as the meet footage. If anyone has any suggestions of certain types to get or what to look for I'd appreciate feedback.
Cable pulldowns(Overhand)- 3 sets of 10
Machine pulldowns(neutral grip)- 2 sets of 10
1-arm DB rows
Cable face pulls- 2 sets of 10
Curls- 3 sets of 8
Good session with my buddy Pete tonight. Some straps took care of the crappy bar/no chalk deal at the local gym. Got some good work in without killing myself. Tomorrow I will box squat and pull sumo w/chains.
Nice assistance work. I hope to see something sick with the chains tomorrow!
Get back on track and in a groove. I'd rather be broke than be sick, numbers take a ****, add having to go away for a funeral or a wedding and you can get pretty aggrivated.
Damn good rowing sets man.
705 on Squats, you sure as hell have stayed consistent and motivated it appears, from all of the progress you have made, so I know this past month has probably killed you.
In the meets you compete in, how do you fare?? A possible 1600 total at 165 should do real good at most meets around Columbus, OH.
Originally Posted by Time+Patience
When I put a decent meet together, I typically do well. Like I said in another thread, I have not been in many meets with a lot of competition in my weight classes(148 and 165). I would like to perhaps compete in a Nationals meet this year. There I would hope to be up against some good competition. If I could get my bench up, I could be semi-competitive with more of the top ranked guys, but mine justs sucks.
Huge squat man.. very very impressive :thumbup:
SSB box squats(Ace briefs)
(all sets done with one set of doubled purple bands in power rack)
Sumo deadlifts(Single ply Fusion briefs/Trex straps up)
555xmiss(~1" from lockout)
Sumo deadlifts with chains(same gear)
Partial Zerchers off pins(raw/no belt)
Good session. My plan was to just hit the 505 deadlift and then work with some chains, but of course the 505 felt fast so I had to try and match the Bus Driver's 555. I got it as close as you can get without fully straightening out at the top. By then it was in my fingertips and I had nothing left. The reps with the chains after that were nasty though. I really like them.
Finally getting back in the shirt on Thursday. Hopefully I can bench something halfway decent.
Are you putting the chains in the centre or at each end?
Really staying driven with it, good job.
I just finished reading through this and I have to say - now I feel both fat and weak - thanks a lot Chris:omg: