Training Log

[joey54]

Brian I am looking at that RPS meet at the end of July as long as I can at least bench 250. I was in a good groove for a bit with bench, but it just hasn't been working since I had to move my grip back in.

Today
Bench
Bar x 20, 10, 5
115 x 5
140 x 5
170 x 3
185 x 5
210 x 5
240 x 5
Add Sling Shot
275 x 1
315 x 1

Close Grip, half thumb from smooth. No sling shot for this
225 x 5, 5, 4

DB Bench
70's x 15, 12, 12

Pushdown
30 lb stack x 20 x 3

Stretch

[FearFactory]

How does the slingshot help a raw bencher?

[Coke]

Nice with the slingshot, been seeing more of that around here lately.

[joey54]

How does the slingshot help a raw bencher?

Right now, I am not really sure. I have mainly been using it to overload on close grip to help increase tricep strength. Yesterday was just to use it for shits and giggles. It does help with benching without shoulder pain. My right shoulder and pec right now just suck.

Today.

Deadlift
135 x 5 x 3
225 x 5
285 x 5
320 x 3
345 x 5
395 x 5
450 x 5
This was a breeze

Bent Over Row
135 x 5
165 x 3
190 x 3
210 x 13

Modified Prone Row
60's x 15 x 3

Hanging Leg Raise
15, 15, 12

Stretch

[Brian Hopper]

Deadlift
135 x 5 x 3
225 x 5
285 x 5
320 x 3
345 x 5
395 x 5
450 x 5
This was a breeze

Good deal, I wish deadlift session are always this way, lol. Nice work bro!!!

[Brian C]

Just the simple overload of the lockout will help a raw bencher. Gets the cns used to the weight too.
Very nice pull session Joe

[byronsru24]

Brian I am looking at that RPS meet at the end of July as long as I can at least bench 250. I was in a good groove for a bit with bench, but it just hasn't been working since I had to move my grip back in.

If I didn't just start a new job I'd definetly try making that. I brought my grip in as well a little over a year ago. I'm at thumbs from the smooth part of the bar. And I do a lot of my ME work with my index on the smooth. It took some getting used to, and my strength took a dip, but it is a much more stable position for me to press from and takes a ton of stress off my pecs/ shoulders. A bench only guy could probably get away with a wider grip, but after squatting, I think the closer grip would help full meet guys like us a lot more.

[joey54]

We will see how things play out for sure. Guys I tried messing around with the slingshot for incline today. Really disliked it and made the lifting tougher actually. Quickly aborted that idea.

Incline
Bar x 15, 5
105 x 5
135 x 5
155 x 3
170 x 5
190 x 5
225 x 5
225 x 2. Slingshot debacle
185 x 5. Half thumb from smooth

Chins
+25 x 5 x 6
BW x 8 x 3
As always alternating grips each set

HS pulldowns
Pps+30 ps x 10, 10, 8

Side DB laterals
40's x 10 x 3

Lying tri ext
60 x 15, 15, 12

Bb curl
60 x 20 x 2

Hammer Curl
50's x 8
40's x 10 x 2

Stretch

[Brian Hopper]

I can see how it would feel awkward, smart move by stopping early before something bad could of happened. I really need to buy one of these. Overall, nice session!!

[Coke]

Fine inclines and all guy.

[joey54]

It really wasn't such a bad day. Today was good.

Squat
Bar x 8 x 2
135 x 8
190 x 5
235 x 5
280 x 3
350 x 5
Belt from here on
395 x 5
445 x 1 x 3
405 x 3
Next cycle will introduce progressively heavier singles and knee wraps on the 2nd and 3rd singles. Will do that for 2 cycles through and that will leave a month before the meet if things go well.

Good Morning
165 x 5
185 x 5
205 x 5

Lying Hamstring Curls
80 lb stack x 15 x 3

Hanging Knee Raise
5 sec hold and negative x 5, 10 straight reps
10 sec hold and negative x 2, 6 straight reps
20 sec hold and negative x 1, 8 straight reps

Stretch.

[FearFactory]

Sick squatting.


Pleassssssseee teach me how to squat in July so I am no longer embarrassed posting my numbers here. k thx.

[Brian Hopper]

Good job on the squats!!!

[Coke]

Dig the super squats!

[joey54]

See a lot of journal updates. I'll have to catch up with everyone at some point. Bench today. Best one in a awhile.

Bench
Bar x 20, 10, 5
115 x 5
140 x 5
170 x 3
210 x 5
240 x 3
270 x 1 x 3
315 x 2. Sling shot

Glose Grip. Half thumb from smooth
275 x 5, 6. Sling Shot
225 x 6

DB Bench
75's x 12 x 3

Pushdown
35 lb stack x 18, 15, 15

Stretch

[Coke]

No joke man, stellar day on the bench.

[FearFactory]

How much poundage are you getting out of that slingshot?

[joey54]

45 lbs with regular grip. 50 lbs on close grip.

[joey54]

Deads
135 x 5 x 3
225 x 5
265 x 5
320 x 3
395 x 5
450 x 3
505 x 1
Belt
555 x 1
605 x 1

Bent Over Rows
135 x 5
175 x 5
200 x 3
225 x 9

Modified Prone Rows
65's x 15 x 3

Hanging Leg Raise
3 x 18, 15, 12

Stretch

[FearFactory]

Howd that heavy 605 feel?

[joey54]

Mike it was much more difficult than what it should have been. This will be the heaviest I go until the meet. Going to hammer down form. It is encouraging to do the weight during training. This is the most I have ever deadlifts in the gym. At the same time I am embarrassed it is not an easier weight to hit at this point.

[Brian C]

Great pulling bud. Im embarrased to say I cant hit 600 yet lol. Soon though

[FearFactory]

Mike it was much more difficult than what it should have been. This will be the heaviest I go until the meet. Going to hammer down form. It is encouraging to do the weight during training. This is the most I have ever deadlifts in the gym. At the same time I am embarrassed it is not an easier weight to hit at this point.

Really, you won't go heavy again for 2.5 months?

Never be embarrassed about a 600 dead lol. You don't have the same adrenaline in the gym as a meet anyway.

[Coke]

605 deads are outstanding to say the least!

[byronsru24]

600's what I'm gunning for at my next meet....I like the bigger jumps near the end you took there. Is that how your planning on warming up for the dead at the meet?