Kite's training journal

[kite]

TweetAs shitty as they are right now, I figured I'd start posting up my workouts. I haven't decided on any meets yet, although I do kinda have my eye on an APC meet in Bogart, Ga. in April. Right now I'm just focusing on my bench and I'm not hittin it too hard til I'm about 10-12 wks. out.
Mon. Nov 6
Speed squat: 14" box w/safety squat bar with green bands (approx: an extra 190 lbs at the top)
Warm up to 300 lbs bar weight for 8 sets of 2 w/30-45 sec rest between sets
Back extensions with a 35 lb plate 4x8 w/extended pause at the top (approx 5 seconds)
Reverse hypers 210 @ 3x15
Standing pull down abs 100 lbs 3x10
Then I played around with the heavy bag for a little bit.

[TestRip7]

TweetNice, Strong damn abs with those 100lb standing pulldowns.

Keep this one going, I'm interested to see what progress you make.

Good Luck bro

[badasz32]

Tweetwhat do ur #'s look like right now?

[kite]

Tweet

what do ur #'s look like right now?

I haven't taken a true max (full gear) in the squat and dl in a long time, but about 5 months ago I did do some raw max's and that's what my %'s are based on. Squat w/knee wraps and belt only: 555 off 14" box, Deadlift w/belt only: 545 off 2" block
My bench from roughly the same time period was 515 in a Metal Viking Pro. I was right at 200 then, and I'm around 185 now but still feel good using those %'s. I don't do much of anything for raw benching besides speed work cause of my shitty uncooperative shoulders.

[kite]

TweetTues, Nov. 7
This is kinda my deload week for bench.
Blast Strap work using bodyweight only
BS pushups 4x25
BS triceps ext. 4x8
BS rows 4x12
BS rear flies 4x15
BS curls 4x10
Did some grappling, just playin around. Did some rotator cuff work, shot the shit for a few minutes and went home.

[kite]

TweetThurs. Nov 9. Felt like shit today and I'm running on 2 hours of sleep, but went anyway.
Rack pulls mid shin:warmed up to 315x5, 365x5, 405x3, 455x1, 495x1 This position felt really strange, I've never pulled from this spot before.
Romainian DL's off 2" block: 365 for 2 sets of 5
1 arm db rows: 90x4x8
v-bar pulldowns: 150x4x8
hammer curls 55'sx3x8

[kite]

TweetNov 10
Did some OHP's 185x4x5 These were done dead stop with no leg drive or "bounce"
Lying rear delts with 30 # db 3x20
pec deck 100x3x10
v-bar pushdowns 150x2x10

[kite]

TweetNov. 13
Box squat 14" - 325x5x5
close stance gm's - 255x5x2
leg ext. - 135x12x3
standing abs - 100x12x3
The squats all went easy, but this damn hiatal hernia is giving me a world of shit!!! Anytime I wear my belt or do anything even remotely heavy, it fires that bad boy up. This sucks ass!!

[a-bomb83]

Tweetlookin good kite.

[kite]

TweetNov. 14
Floor press + 40# of chainw/shirt, warm up raw with barx20, 135x10, 225x5, 275x1 then put on the shirt
315x1, 365x1, 385x1, 365x1, 315x5 still trying to find the right groove of my new shirt.
3 board floor press close grip raw with 40# chain:
225x5, 275x5, 275x5, 225x15
Blast strap triceps ext. 3x8

[kite]

TweetNov 16
DL - 410x1x6 holding each single for a count of 5 for some grip work
RDL's - 385x2x5 double over hand grip
Chest support rows with a hold at the top 135x6x3
1 arm db rows 95x8x3
DB hammer curls 50x10x3
Ab work on the GHR with purple band 10x3

[kite]

TweetNov 17 speed bench w/chain
Floor press 165x3x9
JM press on the floor witch chain 135x8x4
OHP's
RCwork

[kite]

TweetNov. 21 Shirted benching off 2 boards with double monster minis (approx 90lbs at the top)
warmed up to 225x3, 275x3, 315x1, 365x1, 385x1, 365x1
Shirt off, then went 185x5, 225x5, 185x5
JM presses 135x10x3

[ottorotvic]

TweetNice going, Chris. Glad to see you started a log. I can't believe you only weigh 185. You look much bigger in the one pic I've seen of you.

[kite]

Tweet

Nice going, Chris. Glad to see you started a log. I can't believe you only weigh 185. You look much bigger in the one pic I've seen of you.

That's cause I'm a short bastard, lol!