135x5, 225x5, (335x5, 355x5, 380x10)
Pull Through (Green Band)
4 Max Sets
Kneeling Ab Pulldowns?
Not really sure what to call these, but need to incorporate more core work, so just did 5x15 at like 132 lbs of these.
Quick day, in and out. Feels good to get back on an actual deadlift program. Day off tomorrow, just some cardio. Thursday is DE bench and Friday will be 5/3/1 squat providing the dbags dont close the gym.
Looking good man! Hopefully the gym will be open.
DE Bench (or just normal bench)
Wide Grip Bench
No touches without board, but just wanted to work the shirt a bit! Got around the two board, maybe a little lower on the first two sets. Katana single.
315x3, 325x1, 335x2 (2 board - touch)
4x5 (4, 6, 6+2 25's, 6 plates)
Tricep Circuits W/band
Alternating between Red, Black and Purple bands. No idea on how many sets, but it was quite a few!
All things considered not too bad of a workout. Today is supposed to be a rehab more than anything. And at a bodyweight of 194 after a low carb day yesterday, I was still able to push out my work sets pretty easily! Squat tomorrow then home for the weekend for Easter, thanks for reading!
Didn't feel that we hit the auxs hard enough to day, so went back to the gym for about a 25 minute workout just to get the blood flowing, plus we were bored.
Did a sort of tricep circuit with some core work and pullups thrown in
80x12, 80x10, 70x10, 70x10, 65x10
Kneeling Ab pulldowns?
Also threw in a couple sets of light dbell bench for recovery. Felt great. Cant wait to squat tomorrow!
Quite ambitious heading back to the gym that way for more, lol.
Wide Grip Bench W/50 lbs Chains (Ring Finger on Ring)
135x10, 185x5, 225x5, 245x3, 255x1 (PR), 275 (attempted twice..no lockout)
195x3, 205x3, 215x10 - These were easy as hell, suppose they should be though
Close Grip Bench
195x10, 205x8, 210x8, 215x6, 215x2
4 Platesx10, 6 Plates x3x12
Narrow Grip Pullups (Rock Wall Grip)
4 Max Sets
Also did 2 wide grip with 50 lbs chain just to see, prolly could have had 5.
Tricep Pushdowns (V bar)
5 Sets x 15
Pretty great workout today. Had a ridiculous full body pump going on. Still feeling strong even after going on this carb cycling diet. 40 minutes of moderate cardio tomorrow then 5/3/1 Dead, cant wait! Thanks for reading!
Oh, on a side note, doing an bench press meet in Independence, WI this weekend, so hopefully that goes well!
Thanks Borracho, chains are one of my favorites!
5/3/1 Deadlift - Sumo
Warm up - 135x5, 225x3, 315x1
5/3/1 - 350x3, 380x3, 405x5
135x20, 225x10, 275x8, 315x8x4
5 Sets x 12 - One set w/mini bands, last 3 with purples.
4 Sets x 25
Also threw in planks and kneeling ab-pulldowns or whatever the hell you call those. Great workout today. Dead lift felt easy, no real hip pain and back felt good. Did 40 minutes of cardio this morning (5.5 miles on elliptical at level 12). Day off tomorrow, not sure whats going on thursday as we have a bench meet on Saturday..most likely just auxs to keep the blood flowing. Thanks for reading!
As for the meet, you dont need to be semi strong to compete. Doesn't even matter if you dont place. Once you do one, you'll be hooked, believe me. From there on out you'll have such high aspirations you'll have nowhere to get but stronger! If you ever have a question on something, dont hesitate to ask! Thanks for reading.
Super efforts all around, nice job.
Took the day off from benching as I have an upcoming bench meet on Saturday in Independence, WI. Will probably do some band stretching and maybe a few auxs just to keep the blood flowing. Results will be posted after the meet, thanks all for reading and have a great weekend!
5/3/1 Squat - Wide Stance
Warm Up - 135x10, 225x5
5/3/1 - 235x5, 250x5, 275x8
Face Pulls - Green & Purple Band
3 Sets x 15
Pullthroughs - Green Band
3 Sets x 15
Standing Ab thingys
5 Sets of a bunch of reps
Squat felt really light today, suppose it should. It was nice to finally be able to get in on a friday. Bench meet tomorrow!
Solid session man, good luck at that meet.
1st Attempt - 300 - success
2nd Attempt - 315 - success
3rd Attempt - 325 PR - success
4th Attempt - 340 - Got about half-way up and lost it. Dont really care though, hit a 10 lb PR in a shirt that doesn't give me too much. Great day!
Did impressively up in there man, congrats.
ME Bench - 2 Board (Middle Finger on Ring)
Warm Up w/out Board - 135x10, 185x5, 225x5
Added 2 Board - 245x5, 275x5, 295x3, 315x1, 320x1 PR
The 2 board felt absolutely incredible! I'm guessing my raw max is somewhere around 300-305 now, so strength gains are continuing!
5/3/1 Bench - Wide Grip (Ring Finger on Ring)
225x5, 235x3, 245x8 PR
Close Grip Bench - (Edge of hand on smooth)
205x8, 215x8, 225x6
Chest Supported Rows
Tricep Pushdowns - Vbar
5 Sets x 12
Wide Grip Pullups
1 Set x 8 w/45 lb plate
1 Set x 12
1 Set x 8
1 Set x 5
Just a ridiculous workout today. Went in there and just felt like smashing weight. All things considered, after just doing a bench meet two days ago and nailing two PRs, I feel pretty good about that! Maybe it was because I was wearing one of my new "Strong(er)" Ts Thanks Dave!
Done with AM cardio - 23 minutes high intensity intervals and 20 minutes moderate whoo!
5/3/1 Dead today..definitely psyched for that! Now off to eat some tuna w/oninos and peppers and rice!