The reason I didnt push another rep out on the bench was because my shoulders started to get untucked and my right pec has been bothering me a little. Its gotten a lot better (I was concerned at the meet but luckily I was ok). Hopefully next week/next cycle it will be fully healed.
Thanks for the advice on the rolling thunders, Ill keep that in mind.
I tried out the sled I got for Christmas today.
15lb sled + 80 lbs --> Pulled it for 5 minutes straight, more forward then backwards. Ill do 2 sessions a week and up the time 2.5 minutes every 2 weeks. It will give me time to adjust that way.
Yea I really enjoyed dragging it. I cant wait to work up to pulling for longer durations.
Here's today training:
245x4 then another 4, I had to re-rack b/c the bar was slipping too much. Im tired of this bull im getting a good bar. Here's the vid: http://s9.photobucket.com/albums/a60...1228091411.flv
ATG High Bar Squat
170x8 --> wanted to record this to see form: http://s9.photobucket.com/albums/a60...1228091430.flv
Pull-Through (wider squat stance)
Ab Wheel (all done kneeling)
Hopefully Ill get a bar pretty soon. The one I have sucks balls.
Keep on with it, doing very well dude.
More sled work today, 80lbs on sled (96lbs total) for 5 min
Today's training was alright, kind of ****ty.
110x7 --> got it up half way and it wouldnt budge...wanted to get 8
Fat Bar Floor Press
150x6 --> I had to lift this off to myself today. Maybe that was the reason it went so crappy, I should have just used my self-spotter. I was supposed to do 3 sets of 8, but I just stopped.
10 sets of 3 throughout
2 sets 12/14
Didn't bother doing face pulls or hammer curls today...figured Id let myself rest up more.
265x10 -> Here's the vid http://s9.photobucket.com/albums/a60...1.flv&newest=1
3 in Deficit Deads (w/ belt)
Hanging Leg Raises
1 set of 10
Had to rush out to the movies with the family so I had to rush. Hit a good PR today on the deads, so its all good.
Yes, I think they help with starting power. If you look at my last cycle I went from 240x11 to 265x10 with deads once I added more quad movements (high bar squats and deficit deads). I know the I have to be careful not to overdo it with them though because I have over trained in the past when I did westside by doing ME deads and then 3 heavy sets of 3 on DE day. It burned me out in a few weeks and I got sick.
Yea they have made my deads go up. But then again, so has everything else since Im at the level I am and Im 17. You might want to ask a more experienced lifter, but I do believe that generally deficit deads help people off the floor. Again, Id seek out another opinion or two.
Today's Training: 5/3/1 week
185x7 -->> 228 estimated max....if training continues without any injuries/interruptions I should definitely hit 230 at my meet at the end of March. Pecs are feeling pretty much 100% now too.
CG Bench (index on edge of inner knurling)
150x6 ---> I just ran out of energy. I went from being up to ~2am every night to going to bed at 11 and waking up at 6:30 for school today.
Rolling Thunders (I reached back more and these and they were a lot harder)
10lb plate on chestx12
Seated V-Grip Row
ER/IR - 2 sets of 12/14
I'm really tired...thank god I have one more workout then a deload. Also, I think I am going to stop pulling the sled while it is still really cold out. Im feeling a cold coming on (my throat is hurting a bit). From the past I know that doing things in the cold make me sick with bronchitis (I've had it like 4 times in the past 2 years). I dont want to take a week off for it, so unless I feel better and the weather gets warmer Im probably not going to do any sled work. I really want to so I can do longer sessions when it is nice weather, but Ill just have to wait.
255x7 --> Ill have the vid up soon. From what I could tell though I was sitting back too much which was causing me to learn over a lot. I think sitting back a little less and staying more upright will allow me to get more drive out of the hole. If anyone has any suggestions let me know.
High Bar Squat
175x8 (My form wasn't too great on these...I have been tired all week and focus hasnt been very good. Ive been getting the weight moved by this deload should be nice.)
Mini Band 2x12/14 --> I think I should just use cables...this movement feels really awkward.
2 sets of 10
1 set of 12
Good job for both days bro.
Good sessions. I'm not much of a "form" guy, but I loose a lot of drive if I get bent over too far and my hips are too high. It gets the bar out of the groove.
Last session's squats: http://s9.photobucket.com/albums/a60...9.flv&newest=1 I think I really just need to focus on driving my knees out as much as possible. Maybe point my toes out a bit more.
Last edited by ehopkins932; 01-07-2010 at 03:25 PM.
7 sets of 3 throughout
2 sets 12/14
Went quick and everything felt fast, especially the 3 boards. I think they should help a lot.
Also, for speed work for squats (squatting against bands for 6 sets of 2), should it all be done to a box like DE days in westside?
6 singles w/ 45-60sec rest
135+Short minis choked on bar and looped under feet (about 60lbs of tension at the top)
The deads felt really fast. Ill up the bar weight 15 lbs next week.
25 on headx8
Yea, sometimes lol. I know I cant go forever though.
80+Short Minis (~65 lbs at the top) for 6 sets of 3
Here is the first 2 sets showing my set-up. Please let me know what you guys think of form. Im arching more than it looks with the shirt hanging.
DB rows facing incline bench
2 sets w/ 35s...didnt like this movement and I dont think Ill be using it
Did a set of lat pulldown and I hate them.
Ill probably do another form of seated rows and bb rows for my next cycle.
1 set of 10/12
Im currently feeling ****ty with a cold. Im just congested so it isnt anything bad and hopefully it clears up. I think Im not going to squat tomorrow and just do it on monday. I dont want to go into a new cycle feeling sick. I hate the winter I always get sick. Atleast my issue of PLUSA came today.
Feeling better today, almost 100%
Speed Squat (Box slightly below parallel)
6 sets of 2 w/ 115+Light Bands (~70lbs at top)
Ab Wheel (Kneeling)
2 sets of 8
Last edited by ehopkins932; 01-15-2010 at 04:13 PM.
Start of new cycle
10 sets of 4
Barbell Curls (I dont know why I bother with these...my arms are spent by this time)