Warmup: Cuff complex, Bowling pin swings, flat DB bench 3x20, band rows 3x20, band extensions x30
Flat BB Bench
Incline DB Bench 50s 5x20 supersetted w/chest supported rows 5x20
Flat DB Flye 5x20 supersetted w/EZ curl bar pullovers 5x20
Finished w/various med ball throws and glid drills
Warmup: A medley of jumping rope, ab exercises, cuff complex, indian club swings, pulldowns, stretching and pushpressing the bar and light pulldowns.
Pushpresses were supersetted w/pulldowns 5x20
Double KB Overhead Press 5x12 supersetted w/1 arm DB Rows 5x20
Superset of BB Highpulls 3x12, 1 arm alternating front raises 3x30, bent DB lateral raise 3x20
Later i did some treadmill and sled dragging.
I have not done pushpresses in years, it was a movement i did alot back when i played football in college and i think i managed to do some reps w/275 back then. I kept the weight really light in order not to beat up my arm and get the form down again. I will gradually build these up over time.
Warmup: Cuff complex, stretching, abs
Close Grip Bench
BB Skull Crushers 5x12 supersetted w/EZ bar curls 5x20
1 arm DB hammer curls 5x20 supersetted w/DB flare extensions 5x20
Finished w/some upper body sled dragging
Warmup: Rolling, agile 8, dynamic stretching, abs, 45 degree hypers, TKEs, band abductions, shoulder mobility and got into my old metal briefs
DE BB Box Squats
415 2x2 added belt here
Raw Sumo Pulls w/Hook Grip 135 3x3, 225x5, 315x5, 335x5, 365x5
Superset of landmines 3x20, 45 degree hypers 3x15, GHR 3x12
BB Row standing on 2" box 3x8
Things didnt look too good starting off, all sorts of shit was hurting as soon as i got under the bar and it took a while to get things moving in the right direction. I was probably sitting back too far and not upright enough early on but things seemed to correct themselves as i went on. The bar speed was good and all the sets moved well enough. Im slowly getting my form back. It was hot in the gym and i got alot of work in. Next week will be a total deload for my lower body which is something i definately need, i will be out of town then to help our lifters at nationals.
Warmup: Cuff complex, bowling pin swings, band rows x50, band extensions x50, flat db press 3x20, stretching
Flat BB Bench (all sets w/doubled miniband around wrists)
Incline DB Bench 5x20 supersetted w/chest supported rows 5x20
Flat DB Flye 3x20 supersetted w/EZ curl bar pullovers
Finished w/various med ball throws and glide drills
My bench is gradually climbing back up and i am being conservative with my jumps. For now i need to continue rebuilding stability with my Lt arm, regaining explosiveness is going to be another thing that will have to be rebuilt.
Warmup: Jumping rope, abs, cuff complexes, indian club swings, stretching, pulldowns
BB Push Presses
bar x10, x5
Supersetted Push Presses w/pulldowns using various grips 5x20
Double Overhead KB Presses 5x20 supersetted w/1 arm dumbell rows 5x20
Superset of BB high pulls 3x12, alternating front raises 3x30, bent raises 3x20
Warmup: Jump rope, abs, cuff complex, band extensions, indian club swings, stretching
Close Grip Bench
Skull Crushers 5x12 supersetted w/ez bar curls 5x20
DB Hammer Curls 5x20 supersetted w/flare extensions 5x20
Finished w/some sledgehammer wrist work and prowler pushes
Warmup: Jumping rope, cuff complex, abs, indian club swings, pulldowns
BB Push Presses (cleaned from floor)
Push presses were supersetted w/pulldowns 5x20
Double overhead KB press 5x12 supersetted w/1 arm DB rows 4x20
Superset of the following: rope rotating face pulls 3x10, rope high pulls 3x10, bent db raise 3x10
Later i rowed 1000m and did some stretching
Today was the first time since surgery i have done any type of BB clean and it felt pretty good. I was a little bit achy from handling our lifters @APF nationals over the weekend. Emily had a great day with PRs on the squat, bench, dead and total and won her weightclass although she was the only one in it. Carson won his weight class with his 2nd deadlift and had a PR squat but not the day he hoped for. Danny didnt have a good day and just didnt have any pop and only made his openers, luckily for him the other SHWs bombed so he won his class as well. The meet was well run, Gary Frank treats lifters well and the McDaniels did a wonderful job judging as always. Unfortunately the turnout was very small, by far the smallest i have ever seen at nationals. Hopefully this trend will not continue.
Warmup: Jump rope, abs, cuff complex, indian club swings, arm bars, stretching and mobility stuff
DE BB Bench w/hanging KBs
bar+35lb KBs hanging from quaded minibands (70lb total of KB weight)
95 (165 total) x5
135 (205lb total weight) 6x3 C/M/W
Rolling KB extensions 5x12 supersetted w/EZ curl bar curls 5x20
DB concentration curls 4x20 supersetted w/Tricep cable extensions x20, 3x12
I am trying to quickly improve my shoulder/bench stability and benching w/the hanging KBs and KB extensions tend to help me alot in this department. I found out that Southern States will be in early October instead of later on that month, as a result i have to speed things up a bit.
Warmup: Stretching, mobility work, rolling, 45 degree hypers, band x-walks etc, put on my old metal pro briefs
DE BB Box Squat w/chains
bar+40lb chain x10
155+80lb chain x3
245+80lb chain x2
245+120lb chain x2 (kept 120lb chain on the bar from here on out)
425 (545 at the top) 6x2
Raw Sumo Pulls w/hook grip (form work)
135x5, 225x3, 315x3, 365x3, 385x3, 405x3
Stiff Leg DL standing on 2" box 315 3x5
Standing abs 5x12 supersetted w/1 arm alternating KB swings 5x20
It was a productive workout today and i got alot of feedback on my form with Bob and Stacey watching. I am doing alot of volume on the squat without pushing the poundage with the hope of getting my form consistent in the gear. I had alot of little problems with my form ranging from searching with the hips to loosening up with the low back on the box. This stuff should work itself out in a few more weeks of detailed work. The weights did not feel too hard and moved quickly but the form must be fixed now because minor breakdowns in form can kill you w/1000lb on your back.
Tweaking your form that way will get you where you want to be man. You'll be right on time anyways although the meet is sooner than planned.
I totally agree, in my opinion form trumps brute strength so the sooner i get my form right, the sooner i can train heavy.
Warmup: Cuff complex, bowling pin swings, flat db press 2x20, band rows 2x20, band extensions x30, stretching
add xxl slingshot and 3 board
I supersetted fat v-handle standing cable rows w/the board work 3x20
Incline DB Bench (palms facing eachother) 3x20 supersetted w/chest supported rows 3x20
Im gradually making progress on my bench and im still trying to improve my stability and make sure im not benching too much w/my pecs. To assist this i am using a doubled miniband around my wrists during my sets, this further engages the tris and back. I am starting some slingshot overload work in hopes of preparing for the shirt work i will be phasing in soon.
Warmup: Jumping rope, abs, cuff complex, indian club swings, stretching, pulldowns
Standing BB Overhead Press (cleaned from floor)
Supersetted pressing w/pulldowns 5x20
1 arm KB bottoms up presses 5x10 supersetted w/1 arm face pulls 5x20
Superset of rope high pulls 3x10, bent DB raise 3x12, standing cable shrugs 3x12
Warmup: Cuff complex, indian club swings, jumping rope, KB arm bars, stretching, mobility work
DE BB Bench w/hanging KBs
bar+2 35lb KBs hanging from minis x5 (kept the 70lbs of KBs on for further sets)
135 6x3 CMW (205lbs total)
EZ curl bar curls 3x20 supersetted w/cable extensions x20, 2x12
Standing DB curls 3x20 supersetted w/KB extensions 2x20, x15
Concentration curls 3x20 supersetted w/reverse grip 1 arm cable extensions 3x20
Finished w/some sledgehammer forearm work
The benching w/the hanging KBs felt much better this time and stability seems to be improving, overall a good session.
Warmup: Stretching, rolling, mobility work, 45 degree hypers, band hip abduction, band x-walks, put on metal pro briefs.
DE BB Box Squats w/chains
155+40lb chain x5
155+80lb chain x3
245+80lb chain x2
245+120lb chain x2 (kept this poundage of chains on for all further sets)
565 (685 at the top) x1
Raw Sumo Pulls w/hook grip 135x5, 225x3, 315x3, 365x3, 405x3, 425x3
Standing BB Rows 5x5
Superset of twisting standing abs 5x12 and alternating KB swings 5x20
The squats felt good today, were fast and the the technique was much more consistent. I worked up to a little heavier weight at the end and it seemed to move well also. I definately will have to start getting used to handling heavier weights again.
Damn bro, I'd say you are quite on point with the squats, lol - seriously though.