Short squat night
Went in a day early since I'm going to handle a few lifters tomorrow at the APF meet in Rock Hill, SC.
straight bar, all sets to a just below parallel box
bar + 1 blue band per side 2x5
all sets from here out with 2 blue bands each side
added single ply titans
Had to stop there for the night. Unfortunately I didn't get to hit my accessory work like I wanted but its probably for the best if I want to be remotely useful to my training partners tomorrow.
The meet didn't go quite like everyone hoped for but still resulted in some small PRs for most of the crew.
Max effort bench
bar 4 or 5 x 8
495lbs 1x1 3-board
545lbs 1x1 1.5-board
600lbs 1x1 full range (projected opener)
illegally wide paused bench
chain tricep extension
4-5 x 10-15
I didn't really keep track here but I think we ended with 7 chains per side
hammer curls 30lbs 3x15
monster mini band pushdowns 4x20 each arm, only resting the one arm to do a set with the other. This wound up being great for a massive pump to finish off my triceps
monster mini band pull a parts 4x25
All in all it wound up being a decent night. I messed up the 600lbs rep pretty bad but it still went as well as could be expected despite this. I didn't set my back like I should have and it made the entire lift harder than it would have been had I done it like the previous set. I made it way more difficult to touch than I should have but its a good sign for me to mess it up and still mange to complete it relatively easy.
Looking pretty solid man.
Thanks Dave, I should have a pretty good meet at Donnie's place if I can put it all together on that day.
Last heavy deadlift night of this training cycle
monster mini hip adduction 2x50
monster mini hip abduction 2x50
365lbs 2x1 (only wanted to do this once but it was slower than it should of been the first time)
555lbs 1x1 (opener will be somewhere around here)
I finally got my head on straight for a deadlift night so I'm pretty excited about that. Spud talked me into the 565lb rep just to get some extra practice with pulling heavier weight and slamming my hips through at lockout.
face pulls with short ab strap 3x20
knees to elbows 3x12
hell of a deadlift work out keep it up mate
Monster Training Blog/youtube channel
Light pump up upper body day
just did a few sets of the following in a sort of circuit fashion.
mini band pull a parts, light band tricep pushdowns, db curls, kb overhead press and plate front raises
Just a light day to get some blood moving, feeling a little beat up so I just took it easy today. Overall feeling pretty good for being this close to a meet and ready for my last heavy squat day tomorrow.
Last heavy squat day
free squat with straight bar
bar + 4 chains per side 2x5
bar + 8 chains per side 2x3
145lbs + 8 chains per side 1x3
added single ply titan briefs
235lbs + 8 chains per side 1x1
325lbs + 8 chains per side 1x1
added ace suit bottoms
415lbs + 8 chains per side 1x1
505lbs + 8 chains per side 1x1
575lbs + 8 chains per side 1x1
All of these felt super easy but since I'm trying to save it for meet day I shut it down there.
monster mini band rows superset with wide neutral grip pull ups
3x20 / 3x10
wide stance good mornings with monster mini band 1x100
weighted situps 4x10
hell of a squat work out...you got a meet coming up soon??
Monster Training Blog/youtube channel
Rob, I've got a meet next Saturday on 9/29. Donnie Thompson is putting on an IPA meet just down the road and it just worked out that his meet fit the best with my schedule.
Got caught up with a group project on campus so I didn't get to bench with the normal crew so I had to adjust so I could get some work in.
Incline bench press (pinkies on ring)
moved hands about half a thumbs length away from the smooth
giant ez curl bar skull crushers
(no idea what this bar weighs so for the sake of easy math I'm going to say 45lbs)
machine lateral raise super set with machine overhead press
3x25 / 3x10
machine curls 3x12
walked about a mile and did some light stretching
I would say this qualified as a very laid back training session but I still got some good work in. Just got to stay on top of the little things at this point like mobility and other prehab work.
Last deadlift day and no deadlifting from last night
nothing really exciting to report here but I did get some blood moving
olymipc style squats with SSB
worked up to around 200lbs for about 3-4 sets of 8
light band good mornings 4x25
step ups 2x8 each leg
heavy reverse hyper 3x15
standing abs 4x20
I did lots of hip mobility and hamstring stretching to finish up. Need to do some more soft tissue work and mobility stuff on hips and quads over the next few days and I'll be ready for meet day.
Last couple training sessions
squats from saturday
Done with buffalo bar into chains set about 1.5-2" below parallel
(these sucked, so I'll be doing them a lot in the future)
lat pulldowns 5x20
reverse hyper 3x20
Went for about a mile walk later that night around the neighborhood. I know that doesn't really count as part of the workout but I'm counting it as work done.
Last bench session
This was more of a bodybuilder kind of workout than anything
rope pushdowns 6x15
incline nose breakers 5x8
db lateral raise 4x15
mini band face pulls 4x25
hammer curls 4x10
chest flies 3x12
lots of stretching and done for the day
Rest of the week is going to be light cardio and traction work. I may do some light reverse hyper and stretch a little tomorrow but everything from here out is pretty much just rest and doing some soft tissue work.
Weighed in at 275lbs earlier this morning. I plan on spending the rest of the day doing some light stretching and pounding back fluid and carbs. I love the week before a meet but I get impatient the day before so I'll have to find something to distract myself.
The meet didn't go like I wanted unfortunately with a bomb out on the bench press. Squats didn't feel heavy but nothing moved like it should have so that was the first sign I was probably going to have an off day. I got handcuffed on my first attempt and had to dump the bar, my second attempt I was called for my butt coming off the bench, and on my third I was called for a slight downward movement of the bar before getting it to lockout. Just stresses the importance of focusing on the little things in training. I think I'm most disappointed because of how light everything actually felt, It was just like hitting a wall with my squat and little technical things killed my bench. Oh well, live, learn, and come back stronger next time. The meet itself was very well run, probably one of the best I've ever been to, and very tightly judged it just wasn't my day.