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3.20.07 unloading bp purple band
warmed up to 275x5, 315x5, 365x5, 385x5, 365x5
three board 315x5, 365x5, 405x1, 405x1
four board 315x5, 365x5, 405x3, 425x1
Full range bp 315x5, 315x5, 315x4
3.22.07 supposed to be back
I don't know what the hell is wrong with me here lately, I just can't seem to get going. I stay fukkin sleepy and my damn allergies are kickin my ass. The doc wants me to do a sleep study. Anyway, here's what I did today.....
chins bodyweight x12x3
chest support 115x10x3
db curls 50x10x2
hip adduction with bands 10x4
band curls 2x10
3.27.07 decided to ease back into some heavy benchin.
Warm up barx20, 135x10, 185x5, 225x5, 275x5 put on loose shirt 315x5, 365x5, 385x5, 365x5
3 board pesses 275x5x2, 315x5x2, 275x5x1
weighted dips 50lbs x 12x3
band pull aparts 12x3
rc work
Felt like I could have gone heavier, but didn't want to jinx it. I don't have any meets coming up right now, so I'm just gonna ease back into it and see what happens.
a few bros reccommended me to try band pull aparts while in your competition setup for bench -- it was hard as hell but a goodie.
Solid workout, definately diesel on the bench
Yeah, those things deffinately hit the upper back and rear delts good. Another good one you may wanna try to do is loop doubled mini bands around your wrists when your benchin. It helps to teach you to stay tight, and to pull the bar apart when you bench.
3.29.07 deads/back
Warm ups no belt, barx10, 135x10, 225x5, 315x3, 405x1, 455x1
Work sets 495x1x6
pulldowns 200x10x3
seated rows 190x10x3
did some curls and the grapler
3.30.07 bench asst
warmed up on incline to 225x5x5
flat db bench 90's with monstermini band 10x3
seated db cleans 45's x15x3
banded pushdowns x 50x2
rc work
Thanks pit
4.02.07 some squattin and stuff
I wasn't really feelin up to doing much today so I just kinda played around. I set the pins in the power rack so that I was slightly below parallel withe safety bar and a close stance. I worked up to 600 for a single doing concentric only.
Pulled the sled for a little bit and did some hip and ab work.
04.03.07 Bench w/chain. I set up the chain so that it was all off the floor at the top, I feel the unstability of the chain will help train stability. At the top the chain weighs around 45-50 pounds.
warms ups were bar + chain x20, 135x10, 185x5, 225x3, 275x3
Shirt on 315x3, 365x3, 385x3, 335x3, 315x3 Wrist is holding up so far, the weight didn't really bother it much at all.
3 board press 225x5, 275x5, 275x3, 225x5
04.05.07 dead/back work
Rack pulls at knee level, warmed up no belt bar x10, 135x10, 185x5, 225x5, 315x3, 365x3 Belt on 405x1, 455x1, 495x1, 545x1, 585x1, 635x1, 655x1 all pulls held at the top for a full 3 count.
Pulldowns wide double d fat grip 150x10, 210x8x3
chest support rows bottom grip 115x8x3
shrugs 495x8x3
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