Eric's Lifting Journal - Back At It

[Eric Adolph]

Trying to catch up on things; been insanely busy with work lately.....

6/30/2012 (Saturday): Speed SQ Workout

Safety Squat Bar Speed Box Squat- + Titan Briefs & Belt
[+ EliteFTS BlackBand]

~14.5" Box
5@205x2

~14.25" Box
5@205x2

~14.00" Box
5@205x2
225, 245, 265x1
285x1 -- PR
Video of last set:


Tried to pull sumo in gear at this point and it was beyond horrendous - then tried raw and it was even worse.

Chest-Supported T-Bar Rows with Chains and other assistance work; too long ago to remember!
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7/2/2012 (Monday): Speed Bench Press

Speed Bench Press-
[+ EliteFTS MiniBand]
5@125x3 (close grip)
5@135x3 (med grip)
5@145x3 (comp grip)
165, 185x1 (med grip)

{Add SlingShot}
205, 225, 240x1 (Med Grip)

Then just did high-rep extensions and push-downs.
__________________

7/4/2012 (Wednesday): Geared SQ

Got to train with the whole crew for 4th of July morning workout, which was awesome; almost got killed which was bad! Haha.

Went full gear, straps up, but no wraps for Squats. Warmups felt ok until 475 which felt a bit slugish. Went to 515 which felt slow, but jumped to 545 for a non-wraps PR anyway. Hit depth then something weird happened and my right leg basically folded inwards; first at the hip/groin area, and then my knee caved in. Luckily we have awesome spotters and thye grabbed me immediately. Hip and lower back were quite sore the next day, but nothing real bad. Between this and how deads went a few days prior, I figure it is time to back off a bit.
_____________________________

7/6/2012 (Friday): Max Effort Bench Press

2-Board Press- (Comp Grip)
135, 185, 225x3
245, 265x3
280x1
290x1 -- PR

Add SlingShot
315x1
330x1 -- PR

Chaos Bench Press-
95x8
145x8
195xM (got too chaotic, Lol)
145x15

Then did banded DB rows and abs.

____

7/7/2012: Skipped SQ Workout to hopefully recover sooner than later!

[S_Lusterino]

Lmao@ the got to chaotic!

[Eric Adolph]

7/9/2012: Speed Bench Press

Speed Bench Press-
[+ EliteFTS Doubled MiniBand]
5@125x3 (close grip)
5@135x3 (med grip)
4@145x3 (comp grip)
1@155x3 (comp grip)
175, 195x1 (comp grip)

Add SlingShot
225x1 (med grip)
245x1 (med grip) -- PR

Rolling DB Extensions- (on bench)
30s, 40s, 50s, 60s, 65s x 10

Tri Pushdowns- (Rope)
30, 50, 70x10
{M-Bar, Close Grip}
70, 90x10
110x13

Pretty easy session; want to be relatively fresh for Friday since we will be going full-range with the shirt. 245 was technically a PR but that is just because I've never tried over 240, which I've done pretty easy several times. Wore the SlingShot under my elbows this this time, though, so I'd have to do more work at the top.

[Coke]

Super update Eric, big new PRs!

[Eric Adolph]

Super update Eric, big new PRs!

At least on the bench, Lol. Thanks!
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7/11/2012 (Tuesday): Volume DL

Conventional Deadlift- + Belt Only
135x10
225, 315, 405x5
445x5

Bent-Over Barbell Rows- (Bench Grip)
135, 185, 225x8
265x10

V-Bar Pulldowns- (Narrow Grip)
100, 140x10
170x12

Ab Machine-
070x20
090x15
110x10

1-Arm Rear Delt Machine Flies-
180x10

Good session to beat the shit out of my back; decided to take another day off from squats to give my hips extra rest. Conventional deads felt as explosive as they have been in a pretty long time, especially when my upper-back takes over at knees level. Had another rep left on the 445 set, but wanted to keep it at a comfortable 5. If I can pull one more week of 5s with a loose belt and in my Chuck's, I should have a shot at PR when I add in my DL slippers and tighten up the belt.

[CHASE TRUSNOVEC]

seriously dude...great work on those pr's homeboy!!!

[sandman24]

If I can pull one more week of 5s with a loose belt and in my Chuck's, I should have a shot at PR when I add in my DL slippers and tighten up the belt.

and a deadlift bar!

[Eric Adolph]

and a deadlift bar!

My all-time Sumo and Conv PRs all done on a bench bar, Lol

[Eric Adolph]

7/13/2012 (Friday): Bench Press Workout

Bench Press- (Comp Grip)
135, 165, 195x1
215, 235, 255x1
270x1 -- PR

{Add SlingShot}
275, 300x1
310x1 -- PR

{Add Metal Pro Shirt}
225x3, 275x3, 300x3
320x2 (miss 3)
335x1 -- PR

Solid session; can't beat full range PRs. My raw stuff felt like crap at first, and I really didn't think I had a chance at the 270. Good thing I took it because I hit it relatively solid considering it was a PR. The Sling Shot even better; I missed 310 the only ever time I even tried it, and today I crushed it. Then went full range in the shirt, and that went pretty good too. On the triples, every reps came down real far very easily and most of them I just pushed at that point instead of forcing the last few inches. Touched the thrird rep with 300 and hit that solid, and touched the third rep with 315 and missed it when it shot back into the transition. Touched the 335 and hit the same sticking point in the transition, but I was able grind it out. Ugly, but a PR. Need to work on forcing the weight straight down at a certain point when the shirt binds up, instead of just tucking and diagonalng it the rest of the the way at that point.

[sandman24]

320x2 a pr? maybe you should start thinking about becoming a bench only guy!!! we'll figure out your squats and deadlifts. hips are still beat up.

[S_Lusterino]

Repping over 315...yeahhhhh buddddyyyy

[Eric Adolph]

320x2 a pr? maybe you should start thinking about becoming a bench only guy!!! we'll figure out your squats and deadlifts. hips are still beat up.

Based on PRs; bench only guy = good idea .... based on how my bench looks = not so much, Lol

[Eric Adolph]

Repping over 315...yeahhhhh buddddyyyy

Unfortunately, I don't think two counts as "repping" Lol

[Eric Adolph]

Video from above bench workout:

[Eric Adolph]

7/16/2012 (Monday): Volume Bench Press Workout

Bench Press- (Med Grip)
[+ Doubled EliteFTS MiniBand]
45, 95, 115x5
135, 155, 175x5
190x5 -- PR

{Add SlingShot}
190, 210x1
230x7

Incline DB Press-
35s, 50s, 65s xs8
80s x 11
80s x 10

Incline Tate Extensions-
30s, 35s, 40s, 45s x 10

Not a bad day considering all of the full range work we did on Max Effort day a few days prior. Warming up everything felt so good I thought I would hit a PR set of 5 easy with the bands, but I really had to grind it out. The SlingShot work was 1-rep short of a PR; decided to stop there instead of hitting another top set or two. Was actually more impressed with the inclines than anything else, Lol.

[Coke]

Very nice with the constant PRs, can't beat that.

[Eric Adolph]

Very nice with the constant PRs, can't beat that.

Thanks man; certainly can't complain!
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7/17/2012 (Tuesday): Speed/Gear Deadlift Workout

Sumo Deadlift- +Titan Suit, Titan Briefs, & Belt
135x5
225x1
5@315x3
405x1
455x1 (+ straps up)
2@505x1

Dumbbell Rows-
[+ Doubled Monster MiniBand]
35, 45, 55, 65x8
70x10

Ab Machine-
70x20
90x15
110x10

Last summer I pulled an easy 535 raw and 565 in gear; since then it had just tanked and I have no idea why. 505 wasn't a max, but it wasn't pretty and it should be like a speed rep. My upper back is much stronger, and I've been doing many more wide-stance squats. Extremely annoying.

[Eric Adolph]

7/20/2012: Max Effort Bench Press Workout

2-Board Press- (Comp Grip)
[+ Doubled EliteFTS MiniBand]
135, 165, 195x3
225x1 -- PR

Add SlingShot
245x1
265x1 -- PR
275x1 -- PR (missed this last time)
280x1 -- PR

Went to add my shirt here, and realized I friggin' forgot it at home; arrrgh!! Did some extra SlingShot work on a board lower instead....

1-Board Press- (Comp Grip) - Add SlingShot
[+ Doubled EliteFTS MiniBand]
185, 205x5
225x6
247.5 x 3 (forgot to put a 2.5 on one side)
250x3

Good session, besides the fact I forgot my damn shirt somehow, and that's what I need work in the most. All of my 2-Board PRs were pretty smooth, but we haven't done that movement with bands in a while, so that should be the case. My best shirted 1-Board with a MiniBand is a grinding 280, so was happy with 250x3 in the SlingShot. Had no PRs, so have to go by that.

[Eric Adolph]

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* Realized I forgot to post my SQ workout from last Saturday. I missed 420 + 50 lbs of chains with briefs/belt, and then came-back to hit it. Then did raw SSB squats for sets of 5 with minimal rest and adding a bit of weight each set.
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7/21/2012 (Saturday): Max Effort Squat Workout

Squats- +Inzer Canvas Suit (Straps Down), Ace Briefs, & Belt
150x10
240x3
330, 420, 470, 510x1
530x1 -- PR

Raw Squats- (Medium Stance)
150x5
200, 240, 265x1
290x1 (+ self-wrapped Inzer Grippers)
320x4; miss 5 (+ self-wrapped Inzer Grippers)

Glute-Ham Raise-
1x10
1x10 + 4.5" Block Under Back
1x10 + 10 lbs + 4.5" Block Under Back
1x08 + 10 lbs + 4.5" Block Under Back

Hammer Low-Row-
135, 185, 225, 255, 285x8

1-Arm Rear Delt Machine Flies-
100, 130x8
160x10

Decline Situps- (+ weight behind head)
1x10 + 10 lbs
1x08 + 25 lbs
1x08 + 35 lbs

Pretty decent day considering 545 almost killed me with straps up not that long ago. Scale said I was a bit light, but suit felt a bit tighter, not sure what's up with that. The 535 was one of the hardest squats I ever hit; will post video later.

[S_Lusterino]

530 or 535?

[Eric Adolph]

530 or 535?

530
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7/23/2012 (Monday): Volume Bench Workout

Bench Press- (Med Grip)
135, 165, 195, 225x5
250x3
225x7

{Add SlingShot}
255x7

Tri Pushdowns- (M-Bar, Wide Grip)
60, 80, 100, 120, 140x10

{M-Bar; Close Grip)
50, 70, 90x20

Rough day, was hoping to get 250 for at least one set of 4, but I barley got the triple. On each set of 7 probably could have ground out one more rep, but wasn't taking a chance with no one around. Felt pretty shot, so just hit a lot of pushdowns and that was that.

[S_Lusterino]

What's ur rep pr with 225?

[Coke]

Damn, amazing stuff!!

[Eric Adolph]

What's ur rep pr with 225?

11 or 12 med grip

[S_Lusterino]

I challange you Friday!