Are you doing the SPF Ironman?
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Are you doing the SPF Ironman?
Dynamic effort squat/dl
Speed squats, 14 inch box:
bar x 5
135 x 2
225 x 2
275 x 2
*Briefs and belt*
315 x 2
315 x 2
315 x 2
345 x 2
345 x 2
345 x 2
375 x 2
375 x 2 - these all flew
Speed pulls, sumo:
135 x 5
225 x 5
*belt*
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
Goodmornings:
95 x 8 close
95 x 8 wide
135 x 8 close
135 x 8 wide
GHR:
BW x 4 x 8
Hangman abs:
blue x 4 x 15
Roman chair situps:
BW x 3 x 10
45 degree back raise:
BW x 20
+25 x 20
+45 x 20
Calves, 3 x 15
Sled drags in grass:
3 plates x 8 trips
Not a bad session, had a pretty mean lower back pump after squatting and pulling, so I used 95 pounds on the goodmornings, haha. Still, if you sit back with them they light you up!
That's what I thought, there are a few lifters from Florida doing it also. It should be a fun meet, I thought about but I don't think I can make it.
Dynamic effort bench
Speed bench:
bar x 30
135 x 8 - thumb length from smooth
165 x 3
165 x 3
165 x 3
185 x 3 - pinky on ring
185 x 3
185 x 3
205 x 3 - comp grip
205 x 3
205 x 3
Incline DB:
60's x 20
60's x 20
70's x 10
JM press:
95 x 15
115 x 10
115 x 10
Fat bar pressdown:
100 x 40
100 x 40
Pulldowns:
120 x 10 WG
120 x 10 MG
120 x 10 CG
140 x 10 WG
140 x 10 MG
140 x 10 CG
160 x 10 WG
160 x 10 MG
160 x 10 CG
Light band pull apart:
purple x 4 x 15
DB shrugs:
60's x 20
70's x 20
100's x 20
Neck, 4 x 20
Curls, 3 x 10
Not much to say. Might have to push the extra work off to tomorrow, gotta get my Christmas shopping done this afternoon/tonight. Nothing like waiting until the last minute.
This is probably the first year I actually got all my shopping done early. I still might go and get my kids some gifts, but for the most part I'm done!!! Yeah, Carroll is great guy, so is the rest of team Samson. I think Clint Smith, Adam Diggers, Jo Jordan and Brian Scwhab are doing it also.
Extra
Purple band pressdowns - 250 reps
Shoulder raises with ankle weights - 100 reps
MM band pull aparts - 100 reps
Max effort squat @ Cell Block
SSB squat, narrow stance, 12 inch box with foam:
bar x 5
165 x 3
215 x 2
255 x 2
*belt*
305 x 2
305 x 2
345 x 2
345 x 2
395 x 2 - 10 pounds over my old one rep max
395 x 2
435 x 1
455 x 1 - 70 lb PR
Reverse hypers, strap:
5 plates x 10
6 plates x 10
7 plates x 10
8 plates x 10
CSR:
1 plate x 12
2 plates x 12
2.5 plates x 12
Hangman abs:
green x 4 x 15
Pretty good session all things considered. I hit that SSB PR last August, 2 or 3 weeks out from the pro/am. I'm terrible at the SSB, but it makes me much stronger. Didn't lose my arch with any of those and sat down into the foam good. I think my PR with my competition stance is only around 500, and that may be in suit bottoms. So things are progressing nicely.
Bodyweight was at 300 at the gym today. Woke up at 293, but I ate and drank a lot today. I hope to wake up around 305 in the mornings in 5 weeks or so, that will put me right where I need to be for my gear to fit perfect.
All my upper back work is paying off, a 70 pound PR is what's up
Good job on that 70lb PR!!!!!
keep up? i dont think you are far from an 800lbs squat at all!
Hopefully not. 750-775 will most likely be my 3rd attempt at the meet.
Most of the guys that I train with have squatted 800 but are good for 850, or have squatted 850 and are good for at least 900.
There's one guy that trains with us, he reads this log sometimes (What's up Tim), and his best squat is 650. But he hangs tough every week with the stronger guys. We worked with his form quite a bit and things are starting to click for him, he should be good for like a 200 pound squat PR soon!
Max effort bench
Bench, comp grip, doubled mini's:
bar x 30
*add bands*
bar x 8
95 x 5
135 x 5
155 x 1
175 x 1
185 x 1
205 x 1
215 x 1
230 x 1 5 lb PR, smashed
*add 4 board*
275 x 3
295 x 3
315 x 1 PR
DB press:
70's x 20
100's x 10
50's x 25
KB extensions:
25's x 15
30's x 15
35's x 10
35's x 10
Seated rows:
120 x 10
140 x 10
160 x 10
180 x 10
200 x 10
Lateral raise:
20's x 3 x 15
Shrugs:
135 x 20
225 x 20
315 x 10
405 x 10
Curls, 3 x 10
10 minutes sauna
Both PR's were good, 230 was probably good for a triple off the chest. I got my speed and tightness perfect today, plus my body likes this weight gain.
Good job on the two PR's Lones and Merry Christmas!!!!!
Good stuff on the PR's. Do you always go for the 5 lb PR then or will you go for a bigger PR if you feel strong enough?
Thanks dude!
I rarely go for a bigger PR than 5 pounds. Especially with my bench. This ensures steady, consistent progress and saves a little bit for next time. If I get greedy I'll end up missing and being pissed off until the next week, haha.
On the other hand, if its something that I haven't done in months (like those close stance safety bar squats we did last Thursday), it would have been crazy for me to stop at a 5 pound PR. I've gotten a lot stronger in 4-5 months or so, and I was doubling my PR pretty easily.
When I start to throw on more gear in the squat, I should start hitting some big PR's based on how I feel about my current strength level.
PM
Purple band pressdowns - 250 reps
Shoulder raises with ankle weights - 100 reps
MM band pull aparts - 100 reps
Dynamic effort squat/dl
Speed squats, 14 inch box:
bar x 5
135 x 3
225 x 3
*belt*
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
Speed pulls against doubled MM bands:
135 x 5
*belt*
225 x 1
225 x 1
275 x 1
275 x 1
315 x 1
315 x 1
315 x 1
315 x 1
GHR:
BW x 8
+25 x 8
+25 x 8
+25 x 8
Hip abduction:
purple x 4 x 15
Seated ab bench:
20 x 15
40 x 15
50 x 15
50 x 15
Leg extensions:
120 x 20
160 x 20
200 x 20
Neck, 4 x 20
Farmer's walks:
90's x 3 trips around the gym
Threw in the farmer's walks because I knew I wouldn't be able to pull the sled. I had to go eat mexican =)
Also cut the volume down on my squats a few sets, we're squatting straight bar with blue bands on Thursday. If I mess around with the straight bar too much on my speed day, then squat with it on max effort day, my elbows always pay for it. So I did a little bit more pulling.
Dynamic effort bench
Speed bench, straight weight:
bar x 30
135 x 10
175 x 3 - thumb length from smooth
175 x 3
175 x 3
185 x 3 - pinky on ring
185 x 3
185 x 3
205 x 3 - comp grip
205 x 3
205 x 3
Power press:
2 plates x 20
3 plates x 20
4 plates x 20
5 plates x 10
Close grips on power press:
2 plates x 15
2.5 plates x 15
3 plates x 15
Wide grip pulldowns:
130 x 10
150 x 10
170 x 10
190 x 10
Chuck V pulldowns:
80 x 10
100 x 10
120 x 10
60 x 20
Face pulls:
80 x 20
100 x 20
120 x 20
DB shrugs:
50's x 20
60's x 20
70's x 20
80's x 20
Neck, 4 x 20
Pretty good session, will throw on bands next week. 2 weeks straight weight was a good little break though. Bring on the pain.
Good job on both speed days!!! Do you always change up your bodyparts on your upper speed days? Like one week do some shoulders and the next do back work?
PM
Purple band pressdowns - 250 reps
Shoulder raises with ankle weights - 100 reps
MM band pull aparts - 100 reps