rack pulls just below knees
Started off thinking I wasn't to sore from the meet and I might be able to get in some decent work, boy what a stupid thought! My back and lats were smoked when I started. Should have it sorted by the end of the week and be back on track.
Last edited by blong; 02-01-2012 at 06:37 AM.
ghr bwt. only 3x12
still trying to get the soreness out....damn I'm old!
Gonna start an experiment with a new approach on my second bench day for the week. I usually ME bench on saturdays and my second day of late has been on wednesdays where I focus on ME lockout work (floor presses,boards and rev. bands with chains, alot of the time with a cg grip). I am going to begin a weekly rotation of DE, rep lockout work and ME lockout work and see what happens. I have seen fairly good gains in the shirt with my current ME lockout day but I feel like I am missing some speed in the bench and plus I wanna mix it up for awhile. The days I do reps and ME stuff the excercise will be the same group of builder movements I have found over time that work for my lockout. I think it may be a little easier on the elbows for awhile if nothing else. I will keep the accessory work the same as the past. Hell, let's see what happens besides I got till June for the next meet I'm considering.
Last edited by blong; 02-01-2012 at 12:58 PM.
cg floor press
v bar pressdowns
face pulls 5x15
Still battling soreness in my lats. Fightin' to get back.
Last edited by blong; 02-01-2012 at 05:20 PM.
To step outside the box and experiment from time to time is key, helps you get to the next level more speedily. Look forward to seeing you raise up even more once you are back to 100% again.
Last edited by Coke; 02-02-2012 at 01:15 PM.
raw box squat/ssb/ 13.75 in. box (way below parallel for me)
wide grip pulldowns
Pretty close to my normal volume, finally. Those low box squats w/ssb were a trip to hell and back. I cannot find a PR for that excercise so I will call 345 good till next time. I could feel my arch being tested in that movement and that is something I definately cannot get enough work on. My feet were on the top of the rack bases using notched boards to fit over them so I could really work my hip mobility and strength. Good session.
I squat to a 14 inch box all the time you high squatting SOB
23 years old
6'3, 308 lbs
Last edited by blong; 02-04-2012 at 12:04 PM.
switched to Lones's SDP (54w/52 arms)
405 1b miss at lockout
db incline 55x15x3
jm press 4x15
face pulls wg 3x15
rev. flyes on machine 3x15
Lones's SDP felt like the shirt I've been looking for. Gonna search the net for a used one. Back is still having spasms from the meet so I wasn't the freshest when trying that 405. Nice session.
Last edited by blong; 02-04-2012 at 09:56 AM.
db press for time 20x45sec.x3
You be holding an ever steady bodyweight, with little fluctuations if any at all.
Always on the move in here, good deal.
block pulls from mid shin
545x1 hitched at the top.
Honestly feel like I could pull 585 from this position but I opted to stop cause I felt like my habit of hitchin at the top would show up again and I am trying to curb it in training. Speed off the bottm to the top is there! Lockout! Lockout!
rack pulls jus below the knees w/ fat bar
rev. hypers 4plates
t-bar row machine/inside grips
wide grip pulldowns
sled pulls 6 trips 20/25yds last 2trips with 4 plates
Last edited by blong; 02-06-2012 at 05:50 PM.
Like how you handled those pulls, the session is very nice indeed bro.
ghr elevated bwt 3x15-20
leg curls 3x15
Starting to feel normal again and the muscle spasms in my back/lats have started to slack off a bit.
add 40lb chains
seated bb oh press
bent over rev. flyes
Nice session. Feels nice mixin it up.
rackable camber bar/box squat+greens (roughly 100 total at top)
385x1 20lb PR
camber bar gm's +greens
cg pulldowns 4x10-12
Had to cut the volume a little tonight due to my sons basketball practice.
Last edited by blong; 02-10-2012 at 04:09 AM.
Impressive box squat PR, moving weight guy.
315xmiss about 1 brd range
db flat bench
rev. fly machine 3x15
Good session but I think my raw bench has taken a step back because of all the shirt work of late. Fix this because I will be starting a 10 week shirt program in a month or so.
Rev. Band pulls
PR=555 (similar setup at home)
Gear fitting tight as hell, I think I have put on a little size of late. I was having a hard time getting into a good starting position and ended up stiiff legging the last one from the knees up. Was gonna do drop sets but called it good because of the setup issue.
wide grip pulldowns
farmers walk/2plates/ 6trips@20-25yds
Hesitant to call that rev. dead a PR cause I don't know if the setup is deloading totally at the knees like my home setup. Happy with 585 cause there was no hitching which I have been working to correct in training. Got a couple of good pointers from guys at the gym that seemed to help, like locking the arms completely before starting the pull and simply mentally reminding myself not to do it. Really good session and was spent afterwards, Nice!
Nice job with the pulling no matter what.