Training is going awesome bro, good job.
Thanks Coke! So far so good with the overkill. I hope it will continue to work well for me as it did in the past. When i start to take things to the 1/2 board and chest will be the true test of things.
Warmup: Rolling, stretching, indian club swings, double overhead KB swings 3x10, double overhead KB press 3x10, pulldowns 3x15.
Standing Overhead Log Press w/95lb log, cleaned from the floor
Supersetted log pressing w/ring pullups 5x6
Incline BB Press
barx10, 135x5, 185x5, 215x5, 240x5 supersetted w/1 arm face pulls 3x15
1 arm KB clean and press 53x5, 70x5, 96x5
Overhead rope extensions 2x20 supersetted w/hammer curls 2x20
I have had some serious diarrhea the last few days which only was solved today with some prescription lamotil that i had hanging around. This has made me feel a bit drained and haggard as a result. Despite this i felt great in the gym and despite the fact i suck at overhead pressing and the log press is very hard for me, i managed to move some decent weight.
Warmup: Stretching, rolling, mobility work, GHR, 45 degree hypers, rev hypers, TKEs, band hip abduction, bowling pin swings
DE BB Box Squat
bar+blue bands x5 (keep this tension throughout)
add loose old metal pro briefs
Raw Sumo Deadlift Form Work
135x5, 185x5, 225x5, 315x5, 365 2x5
Sumo Speed Pulls 225+80lb chain 4x2, 225+120lb chain 2x2
2 hand KB swings 106lb 2x12
1 arm alternating KB swings 70lb 2x20
Rev hyper leg curls 3x10 supersetted w/twisting standing abs 3x12, 2x10
First day back wearing any sort of squat gear and going with a wide stance. It took me quite a few sets to get in my groove but towards the end things felt more natural. Overall the bar speed wasnt too bad. Otherwise i got alot of raw sumo work and assistance work in. The gym was hotter than hell today and i think i set a gym sweat PR today. Otherwise everyone was front squatting and looking strong. Good day.
Warmup: Bowling pin swings, rotator complex, flat db press 3x15, band rows 3x20
BB Floor Press
405x1 came up easy but shoulder killing me so stopped here
SSB JM Press 135x10, 185x10, 225x10
Rev hyper shrug 3x20 supersetted w/1 arm band extensions 3x30
Rotating face pulls w/band 3x10
I felt like shit today, no energy and my left shoulder was really acting up. I got off shift this morning and just felt haggard. I think im going to go back to deloading every 3rd ME upper body day to give myself a rest. I will save the deload day for when i have to get off shift and train since that is when im usually at my worst. This has worked in the past for me and i have to get back to it.
Warmup: Indian club swings, rotator complex, double kb outside the leg swings 3x10, double kb overhead press 3x10, pulldowns 3x15, stretching.
Standing Log Press (cleaned from floor)
Logx10 (approx 95lbs)
supersetted presses w/pullups 3x6
Incline BB Bench barx10, 135x5, 200x3, 230x3, 255x3 supersetted w/rope face pull 3x20
Flat Rolling DB Extensions 35lbx20, 55lb 2x10 supersetted w/pulldown scapular retractions 3x15
Overhead Rope Extensions 2x15 supersetted w/db hammer curl 2x15
1 arm KB snatch 53lb 2x10 supersetted w/lateral raise 2x12
I didnt push things too hard today because i have some heavy squatting and pulling to do tomorrow night. My shoulder is still a pain in the ass so i have to ice it again tonight. Hopefully it will be good to go for benching sunday.
Warmup: Stretching, mobility work, GHR, 45 degree hypers, planks.
DE BB Box Squat w/bands (working up)
bar+blue bands x10 (kept this tension throughout)
add old metal briefs
415x2 (little sloppy)
Raw Conventional Pin 3 Pulls
315x3, 405x3, 455x3, 495x3, 545x3, 585x1, 635x1, 705x1
45 degree hypers w/30lb med ball 2x12
1 leg split squat bwt 2x10
The above two were supersetted w/various ab extercises on GHR w/med ball for 5 sets
Ok day today, im still not satisfied with my squat form but then again it is my 2nd week of being in briefs and going wide stance. Everything feels a little loose and uneven which in turn slows my bar speed down a little. This should improve over time. The pin 3 pulls went pretty well. Im not a great pin puller but all the sets moved well enough and this was the first time i have felt any remotely heavy weights on a pull since nationals. Next week is deload for lower body.
Warmup: Rolling, stretching, mobility work, bowling pin swings, rotator cuff complex, band rows 3x20, flat db press 3x15
Flat BB Bench
barx10 (i used a doubled miniband wrapped around my wrists to practice pulling bar apart and engage tris/back
315x5 stopped using minis around wrists
Chest supported rows
2 plates x15, 3 plates x10, 4 plates x5, 4 plates and a quarter x5
1 arm KB clean and press 35lbx5, 53lbx5, 72lbx5, 106lbx5 (only cleaned once per side for this set)
Rotating band face pulls 2x12 supersetted w/1 arm band extensions 2x30
Standing abs 2x12, w/twist 2x10
Overall i did well today. Initially my pain in the ass shoulder was bothering me, but by using the doubled minis around the wrist during warmups i was able to focus on pulling the bar apart, utilizing my tris and back while pulling the shoulder into the socket. When to took the band away for my work sets the pain was not really there and i felt more solid in my technique. This is a tool i have always valued for benching. I am also liking the down sets to get in volume after singles as opposed to wearing myself out before working up.
Looking stellar man, moving on strong.
Thanks man, things are gradually building up.
Warmup: Rolling, stretching, mobility work, indian club swings, double outside the leg KB swings 3x10, double overhead KB press 3x10, pulldowns 3x15.
Standing Overhead Press w/strongman log (cleaned from floor, counting log as 95lbs)
Log presses were supersetted w/various types of pullups 6x6
Incline BB Bench
barx10, 135x5, 185x1, 205x5, 235x3, 260x10
Inclines were supersetted w/band pullaparts 3x20
Flat DB Flare Extensions 40s x15, 60s 2x8 supersetted w/1 arm cable face shrugs 3x20
Today was my 3rd wk of log pressing. Considering how bad i am at overhead pressing i am ok with the log, but cleaning the damn thing into place becomes the biggest challenge for me. I know it takes alot of technique work to get it right and it just isnt important enough for me to spend much time on.
Warmup: GHR 2x15, Rev hyper 2x15, band hip adduction 2x30, rolling, stretching.
Raw SSB Box Squat (wide stance, walked out, counting bar as 45lbs)
SSB Goodmornings 135x10, 185x10 supersetted w/box stepups holding 53lb KB 2x8
Standing abs 2x12 supersetted w/landmines 2x12
I kept the tempo fast and the weight light today, just a nice deload with a bit of a conditioning element in it. Tomorrow is a heavy bench workout.
Warmup: Bowling pin swings, cuff complex, rolling, stretching, flat db press 3x15, band rows 3x20
add Overkill shirt
445x3 4 board pinky on ring
535x3 4 board comp grip
585x2 3 board
625x2 2 board
675x2 1 board
675x1 1/2 board
705x1 1/2 board (30lb PR)
Standing cable rows 2x8
Squatting pulldowns 2x8
I was fried after all this shirt work. I have a long way to go to get my arch up to what it needs to be and that means getting my feet under me better. My technique is a bit inconsistent still in this shirt and some of that has to to with difficulty seating the shirt, i will stretch the sleeves more to solve that problem. Despite this i hit a smooth 705 1/2 board which is a 30lb PR for me and im weighing almost 25lbs less than i was when i hit 675 off the same board. That 675 was done a few weeks before i hit my PR bench of 688 in a meet. Also this time around im wearing the shirt high and did not adjust it at all. I am still a long way out and have alot of form work to do. I am hoping to smash my old bench PR this time around!
No doubt brother, i think when it comes to breaking barriers the only real barrier is in the mind.
Warmup: Indian club swings, cuff complex, double kb overhead press 3x10, double kb outside the leg swings 3x10, pulldowns 3x15.
Standing Overhead Military Press (cleaned from floor)
I supersetted the above with various pulldowns 4x10
1 arm KB snatch 53lb 2x5 supersetted w/1 arm pulldowns 2x10 and lateral raise 2x12
Overhead Rope cable extensions 2x20 supersetted w/hammer curls 2x20
Finished w/conditioning 2 rounds supersetting rowing 500m w/upper body dragging
I took it easy today to give my bicep tendon proximal to the shoulder some rest. I stayed away from any incline or supine pressing and didnt do pullups. I will also deload a bit on my ME upper day this sunday. I have been pushing hard so far and need a week to go a little easier on my upper body.
Warmup: GHR 2x12, 45 degree hypers 2x15, mobility, stretching, rolling, then put on ace briefs.
Speed Strength DE Box Squat wk 1
bar+blue bands x5
bar+2 blue bands x2
bar+2 blue bands and a green band x2 (kept this tension from here on out)
Raw 245x3, 335x3, 425x1
put on old pro briefs 515x1
put on single ply velocity suit 625x1 straps down, 705x1 straps up, 645x3 straps up
GHR bwtx12, w/green band x12, w/green band +30lb med ball x12 supersetted w/straight leg situps w/ball 3x12
Ab wheel 2x12
My squatting went well today. I wore some ace briefs that i had laying around the house and they worked out quite well for me. My bar speed was good under the heavy band tension. Today was also the first time i have sumo pulled anything remotely heavy in gear for a while. The weights i handled were decent but my form has much to be desired and i need to focus on staying more upright with the head and chest. My last triple managed to tweak my left knee a little so i am icing that now. For some reason sumo pulling does this to me sometimes.
Thanks. There is room for alot of improvement, but im trying my best.
Warmup: Bowling pin swings, rotator complex, band rows 3x20, flat db press 3x15, band extensions x30, stretching, rolling.
reverse strong band w/2 board from here on
Superset of standing rows 3x20, band pullaparts 3x20, band extentions 3x30
Minimal volume or intensity today, the bicep tendon in the shoulder is still being nasty and needs some relief. The massage is helping alot and i will attempt to pick it up again next weekend with the benching. I needed a deload though both mentally and physically for the bench.
Even your deload day is impressive! haha. I hope that tendon in your shoulder gets better man. I read the last couple of pages and you are a monster my guy.
Thanks for the compliments, im just trying my best. The tendon should eventually start to behave itself. Welcome to the board.
Warmup: Indian club swings, rotator complex, double outside the leg kb swings 3x10, double overhead kb press 3x10, pulldowns 3x15.
Standing BB Military Press (Cleaned from floor)
1 arm KB overhead press 70lb 2x8
I supersetted the above with pullups 6x5
Rope Face Pulls 2x15 supersetted w/lateral raise 2x15
Various band pullaparts 5x10
Rolling KB extensions 3x12
Pretty simple today, left plenty in the tank for squatting and pulling tomorrow.
Warmup: GHR 2x12, 45 degree hypers 2x12, band hip abduction x50, TKEs, stretching, rolling and put on Ace briefs.
Speed Strength DE BB Box Squat Wk 2
bar+blue bands x5
bar+ 2 blue bands x5
bar+ 2 blue bands +green bands (kept this tension from here out)
415x1 (a little sloppy here)
Stiff Leg BB Deadlifts standing on 2" block
135x5, 225x5, 315x5, 365x5, 405x5
BB rows from the floor standing on 2" block
Standing twisting abs 4x12
Ab wheel 2x10
I was feeling a little sluggish in the gym today and didnt feel as fast on the squats as i did last week. On my final set i came a little forward out of the hole, it felt like a grind but the video showed it still moved pretty well. Im going to up the calories and carbs in the evenings. Im a little over 275 right now and soon need to transition from losing fat to putting on some quality size.
Warmup: Rolling, stretching, arch mobility work, flat db press 3x15, band extensions x30, band rows 3x20, bowling pin swings.
Flat BB Bench
barx20 started with doubled mini bands between wrists here
275x5 last set w/minibands around wrists
Chest supported rows
2 plates x10, 3 plates x10, 4 plates 3x5, 3 plates x10
Close Grip Bench 225x5, 275x5, 315x5
Various 1 arm band extensions 5x20 supersetted w/various band pullaparts 5x15