11/28 ME McBench
1 board bench 545x1
3 board with shirt 700x1
2 board with shirt 805x1
1 board with shirt 850x1
3 board with shirt 925x1
Bench raw--deload 315x5, 325x5, 350x5
Plate raise w/45x20
Iced shoulders 20 minutes
Here's the video
Vin, do you feel like the GPP/extra workouts you do help you a lot with recovery? Thanks.
Good mornings 65x10, 85x10, 85x10, 85x10
Incline bench cruches with band 3x10
Gaspari bar curls 50x10, 70x10, 100x10
Gripstick 2 sets of 2 minutes
Inversion table 4 minutes
20 minute walk outside
Yes, this was a squat workout without squatting. My back has been bothering me a great deal. I believe it was from trying to sit back while squatting. That has never been my form. I always used to squat straight up and down. Anyway, I have used this as an excuse to train once a week for the past two weeks. I have just ben performing my ME bench and the results have been good. However, I know this would eventually lead to diminishing returns. So I am taking December to actively heal and or strengthen my low back. On squat day I will be performing good morning's and on deadlift day I will perform Dimmel deadlifts. As always I will continue with a lot of active recovery methods as well.
I was hoping for a video of the contrast shower.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220
Thanks for the answer, Vin.
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers
Dimmel deads 75x10, 105x10, 105x10, 105x10
T bar rows 135 3x10 superset with underhand pulldowns 50 3x20
4 Minutes on inversion table
Low back is still tight, but I'm giving it some work.
12/5 ME Bench
3 board 585x1
3 board with Super Duper Phenom 675x1
1 board with Super Duper Phenom 775x1
Standing overhead press
12/7 Core Day
SSBar GM's 85x10, 105x10, 125 3x5
Gaspari curl bar w/mini bands 5x15
Dimmel deadlifts 155 3x10
Bent row 155 3x10
Incline dumbell curls 25 3x10
Just getting a light workout in. I am doing an APA contest this weekend. Just an overhead. I won't be benching in a meet until Feb.
Sorry, fell behind on my log. Here's what I can remember.
12/13 APA CT meet
competed in strict overhead press, weighed 302
325, 365, and 405 all three were APA World records
I jusst did this for fun. I just like to lift heavy things. Maybe I'll do the strict curl next time--not!
12/19 Squat day (switched with ME bench due to snow storm)
SSB squat 155 10x10
band crunches 3x15
12/21 ME Bench
3 board up to 595 raw x1 add Super Duper Phenom 700x1, 800x1, 900x1, 1000-miss, 950x1, but double pumped left arm
I handled the grand pretty well. I ground it up quite a bit which is a weak point for me. It was not locked, but I held it for a while. My lockout strength is improving. I just want to keep handling heavy weight.
Trap bar dl 225 5x5
One arm dumbell rows 60lbs superset with dumbell curls 25lbs 3x10
Back is starting to feel better. I'll get back to some decent numbers soon on dl soon.
12/26 ME bench
Raw bench 545x1, 565x0, 545x1, 565x1
3 board with green bands 315x5, 405x5, and 495x5
Seated ohp from forehead 405x5
Raw bench proved to me that my shirted and raw techniques are completely different. With my shirt now I am very tight to the chest. When I used that for raw today I missed 565 which was f'ing embarrassing. So I took 545 with my old raw form (drop it in to my chest and explode from the bottom) went easily. Took 565 again and that went easily as well.
Box squat 42x5, 515x1, 605x1
Curls 100lbs 5x10
Squat felt good. I wanted to take more, but considering I have only squatted heavy once in about the last decade I figured I should shut it down. It was fun squatting with the guys at Southside today. I would love to do full meets again, but with my biceps my best pull on a regular bar would probably be 135. I'm better off anyway, I am sure after squatting for a couple of weeks/months I would reinjure my ruptured discs. I just needed to show the guys the old bench only fag has some good wheels under him.
Your strength is motivating..
Very impressive man, very impressive.
12/30 Pull Day
Rack dl 155x10
Bent rows 155x10
*I supersetted these for 5 sets
My back was fried from Sunday's squats so I decided to take it easy and just get the blood flowing.
1/2 Push Day
2 board press 585x1 added Inzer Super Duper Phenom 745x1, 825x1, 900x1 switched to 3 board 965x1
raw bench 295x5, 315x5, 345x5
Lifts felt good and clean tonight. the 965 was more like a 2 white to 1 red lift in my book. I keep learning how to grind weight which is what I am looking for when needed. I have put on about 8lbs in holiday weight. It feels good for strength, but my conditioning has suffered. I have not been doing gpp/conditioning work and it shows. I'll need it for my meet in Feb. I'm getting back to it today. Here are vids of my lifts.
sick workouts bro that grand will come soon enough
Best Raw Squatter and Sponsored by the Best AtLarge Nutrition, Titan, and APT.
contrast showers have helped me a TON
man I've slacked on the sled stuff the last week or two, I need to pick that back up. Thats the trouble with traveling a lot I guess.
My man Vincent! This is your long but never lost friend Chuck in RI. Gimmie a call when you can 401-290-8411. I would like to get together soon I hope all is well with you and your family. Talk to you soon