Always a pleasure to see the super sessions in here!
Those deads after those squats...... can't comprehend.
Best lifts: 615/475/660, Raw w/ Wraps
Worked up to 220 for 10 singles w/30 seconds rest between sets.
Wide grip bench press
Close grip pulldowns
Blaststrap bicep curls
Done...I woke up at 5am and headed to Golds Gym to knock this session out. But, I forgot it was 4th of July, and they weren't open. At least not at 5 like their normal hours. So I headed home and just trained at the house. I had to train fast so I knocked this session out in 40 minutes.
Nice cardio sesh
JERSEY IRON POWERLIFTING
Best meet lifts @220 840/650/575
Best meet lifts @198 775/575/630
Best Raw Lifts 650/415/575
Eater of: 61 Buffalo wings in 8 minutes
20 hotdogs+buns in 30 minutes
Haha! Good thinking, Bri! Might be worth keeping the supersets nice n light and feeling the pump.
'Da pump is da best feeling in da wurrrld. It feels like ahm caarrrming!'
Strong work Brian!!
That qualifies as a MetCon!
Worked up to 325 for 4 singles
Speed box squats vs average bands
Bench step-ups w/SSB
Leg extensions (single leg)
Done...Deload this week and next week I'll start my JI meet prep. I'm sure some of you guys are saying "Damn, you changed your split again" lol, yes I did!!! One of my old training partners will be training with me from time to time and he competes in strongman. He does his events on Saturdays and he doesn't like to squat on Thursdays. So I figured what the hell, he's going to help me out so why not change things up. No big deal.
Hopper's deload is as heavy as my training days!
Thanks guys! I wish he could train with me more often, but we'll have to work around his schedule. Which is fine with me.
Close grip incline press
Flat DB presses w/neutral grip
Nosebreakers w/EZ curl bar
Band Pushdowns w/mini band
100 reps total
I think you should be pulling 750 by October. I will see you at that meet probably if not before then. Still considering whether I want to bench with a shirt there or not, but I will decide after my August meet.
Also, what did you do for knee rehab after your surgery? The problem I have is I can't extend my leg fully on the right side just sitting much less with weight (like leg extension is what I mean). There is a big difference about half as much rom on the right side than left. And it bothers me mostly at the bottom of the squat. I don't know if you can think of anything you did that might be helpful for something like this.
Best competition lifts:
650lbs. raw squat
435lbs. raw bench
580lbs. raw deadlift
1650lbs. raw total
I rode the bike alot, mainly as a warmup. He had me doing alot of step-ups, over-unders, tri-plane lunges and squats, one legged box jumps, sled push/pulls, and a bunch more stuff, but I'm not sure what they are called. Does it lock up when you try to extend it, or is it just painful?
Reverse grip pulldowns
Done...For this meet I'm sticking to what I believe works for my deadlift. I think next week I'll start with some light squats, like 1 or 2 pps, just to get my lower back and hips warmed up. I'm thinking maybe 20 or so reps will do the trick.
Shoulders & Biceps
3 sets of 12-15 reps
DB hammer curls:
- Single arm cable curls: 3 sets of 10-12 reps
- Rope Pushdowns: 3 sets of 25-30 reps
Done...It was a decent day today. We ended up training at Gold's Gym. The inner BB came out of me today, but I felt like I didn't do anything, lol. So next week I'll go back to more of a powerlifting routine. This single body part stuff sucks, lol. Next week I start doing my JI meet prep for the APF Southern States. I've decided to just use it for my squat and bench.
Strong deficit deads - and lots of volume on the overhead work, too.
I'm always amazed by the sheer volume of work you get done. Good Stuff Hopper!