9/30/10 MAX BENCH

MAX BENCH

warm up 135 x 10

225 x 2
245 x 2
265 x 1
275 x 1
295 x 1
315 x 1
325 x 1

Battle ropes
5 sets till fail

triceps pulldowns
5 x 10 of 120

lat pulldowns
5 grips
5 x 10 reps of 165-190

Extremely happy about my bench today. Just last week I was having trouble with 315. Now Im breaking that for the first time since my injury. Feels excellent. Today was the first day with the battle ropes for shoulders and that was pretty brutal. Hopefully this bench increase continues. I can thank band work and boards mostly.


oh yeah I forgot to log yesterday. But we did max dl/ squat. Squat was the same as last week and we did deficient deadlifts. My max reached to 465 but possibly could of gotten 470 or 475. For complimentary we did 45 degree back raises, rack pulls, leg curls and abs.

9/27/10 DYNAMIC BENCH

DYNAMIC BENCH (w/ mini monster bands)

warm up 10 x band tension
3x6 sets 135+band tension
3x2 sets 140+band tension

Military Press

9x1 135pds
8x1 135pds
7x1 135pds
6x1 135pds
6x1 135pds

Board Presses (2 board width)

3x2 sets of 275
3x2 sets of 195
2x1 set of 315

Tbar Rows (2mini bands+90 pds)

10x5 sets


^jeff doing his last set. i know hes hard to see you have to squint^

9/24/10 DYNAMIC SQUAT/DL

Dynamic DL

10x2 135+minimonsters (estimated 135 pds of tension at top.)

Dynamic Box Squat

10x2 135+minimonsters

Good Mornings

5setsx10rep 135,145,155,165,165

Leg Curls

3x 10 135
2x 10 145

Abs

weighted and unweighted sit-ups

Since we only have mini bands we tried to think of a creative way to use them for the squat. I came up with an idea that proved to be very useful. We set up the bands and weight on the bar. Then i pulled the bands down and mike set the pins at 4 holes up. This provided well enough tension at the top possibly breaking 135 and kept tight into the bottom while de-loading the bands. Never heard of this done before, but it worked excellent. I kept the weight super light and concentrated real hard on explosive speed rather than how much weight I was pulling. Supplementary work went good, along with the hilarity of mike trying to one up me with weighted sit-ups and slamming his head into the ground. Promise ill have videos up real soon.

9/23/2010 MAX BENCH PRESS

Max Bench

Warmup 1 set/6 135

2x225
1x245
1x265
1x275
1x295
1x315

Tricep Pull downs

20 x 110
15x110
14x110
13x110
13x110

Shoulder Raises

3x20 of 35
2x20 of 40

Bench Row

10x165
10x185
10x185
10x185
10x185

Overall today was a great success. Im really dialing in on my bench form. Also since getting the Metal silver wrist wraps my pain in my left bad hand is almost absolved from the support. Since my accident I havent been able to touch 315. Today after really dialing in on my elbow tuck/arch and bar placement, it made it to the top. Drinking my shake then off to bed. State Police Intern tomorrow AM then dynamic Squat/DL.

Oh I got a new phone so ill take some videos for the blog soon. Until then..

YEAP

Pretty much a scene by scene of me having to deal with mikes whining and complaining.

9-22-10 LAZY

So worked over from yesterday. I was going to go in and do trap bis and calf work but I had way too much going on today. Internship took up most of my time and i needed a nap. Then I was stuck doing chores all day with the ball and chain. So im about to do my ab work which i moved from tues and fri to wed and saturday due to the volume of max/dynamic squat day. Ill also end up doing my pretty boy work on saturday when my gyms closed so i can blast some Aborted. I feel like I should start doing some runs each week, due to an academy of some sort creeping up. Hopefully it doesn't shred my lifts. Nothing crazy, just some jogs.

9-21-10 MAX EFFORT SQUAT/DL

Body weight: 216 pds

Max Effort Squat

8 sets x 1 scaling in weight from 225 to 405

Max Effort DL

9 sets x 1 scaling from 225 to 475

Rack pulls 2nd hole below knee

5 sets x 1 in weight scaling 225 to 495

45 degree back raises with band then 35 plate

5x10

hamstring curls

5x10


Its disappointing that my numbers are down. This could be the result of many factors tho. Ive dropped straps completely and am now using chalk only. I must continue heavy grip work to raise my grip strength. Also over the course of 531 I dropped 5 to 10 pds in bodyweight. Its not a huge loss, in return I got increased form and a much stronger shoulder press. I hope to raise my numbers enough to have openers close to what my maxes are now.