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reverse grip bench press
bar x 10
95 x 5
135 x 5
185 x 5
205 x 3
220 x 5
220 x 5
220 x 5
220 x 5
220 x 6
- Touch & go reps.
chin up
+5 x 10
+5 x 10
+5 x 10
neck harness
flexion x average band x 30
flexion x average band x 30
flexion x average band x 30
Notes:
- BW 184.8 this morning.
- Today was my first back training specifically for a meet. First day of a 15 week cycle. Feels good to be back at it and to have a goal in mind and a plan in place when going to the gym. That process is very motivating. I can't seem to get the juices flowing with no goal in mind and my training always sucks.
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which meet are you training for, and are you out of the hudson valley area?
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squat
bar x 5
135 x 5
135 x 5
225 x 3
225 x 3
315 x 1
335 x 5
335 x 5
335 x 5
- No belt.
paused bench press
bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5
RDL
135 x 5
205 x 5
205 x 5
205 x 5
tricep extension
25 x 10
45 x 10
65 x 10
85 x 10
pec deck
45 x 10
60 x 10
75 x 10
90 x 10
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Volume 5/26
squat
bar x 10
135 x 5
225 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
- No belt, first time using my brand spanking new Nike Romaleos. They're great. I feel absolutely glued to the floor, heels are like sucked into the heel cup and super stable. The texture of the soles is awesome, very grippy/sticky. The Velcro bands are in the perfect places. I probably could have ordered a half a size down, but these fit very well. I'm an 8.5 in almost every brand shoe I buy, and I used my friends last week which were a 9 and felt big, so I just went with 8.5. I have wide feet and my pinky toe was still pushing against the edge pretty good but when walking they have a little play. I guess that doesn't matter much if I'm just standing sill and squatting but I would have liked em just a tad snugger. Some thicker socks will do the trick.
- Lateral pressure is much better with new shoes and I find it easier to sit back into my squat which absolutely beat the crap out of my hamstrings and glutes. Very surprised how much difference a pair of shoes can make.
- No belt, Reps felt hard
paused bench press
bar x 10
95 x 3
135 x 3
185 x 3
225 x 1
240 x 5
240 x 5
240 x 5
240 x 5
240 x 4 + F
240 x 1
- Meh. Fluke. Had a tiring day, didn't eat well. I shouldn't have missed that last rep.
row
135 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
GHD sit-up
10 x 10
10 x 10
10 x 10
- I was literally sore from last week's 10 x 5 until today. I'm getting a much longer ROM than I usually do and it's killing me.
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Recovery 5/28
squat
bar x 0
135 x 5
225 x 3
235 x 5
235 x 5
235 x 5
- In awe of how much better I can sit into the hole with these new shoes. Complete game changer. Abductor/groin/glute/hastring have never gotten so much work before.
paused bench press
bar x 10
95 x 5
135 x 5
195 x 5
195 x 5
195 x 5
- 5 second pause
stretching/Turkish get-ups
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Intensity 5/30
squat
bar x 10
135 x 5
225 x 4
belt
315 x 3
365 x 2
415 x 5 (5RM)
paused bench press
bar x 10
95 x 3
135 x 3
185 x 3
225 x 3
255 x 1
280 x 1
280 x 1
280 x 1
blue slingshot
305 x 3
305 x 3
deadlift
135 x 5
225 x 4
belt
315 x 3
405 x 2
485 x 3
435 x 5
Turkish get-up
45 x 1
Notes
- BW 188
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Volume 6/2
squat
bar x 10
135 x 5
225 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
- No belt. Freakin Romaleos are just amazing. Very easy considering I loaded and spotted at a meet on Saturday which absolutely wrecked my lower back, glutes and hamstrings. I was only going to 3 x 5 today but everything felt good.
bench press
bar x 5
135 x 5
185 x 3
225 x 1
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
- Touch and go. Surprisingly easy considering it's 5-lbs off of my 5 x 5 PR.
parallel grip pull-up
bw x 15
- For the past month or so chin/pull ups have been an issue. I don't do pull up(pronated) because it hurts my bad shoulder. I sprained my wrist doing chin-ups somehow recently and it has gotten better, but still irritated and I don't want to risk not being able to bench if I hurt it bad again. My only option was parallel grip pull-ups, but they too hurt my bad shoulder but in a different way. SHARP pain in my arm pit area, right where my lat and rear delt meet. So no pull ups for a while I guess
row
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
- Doesn't hurt anything.
decline sit-up
25 x 10
10 x 10
10 x 10
Notes
- BW 189
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Recovery 6/4
squat
bar x 10
135 x 5
225 x 5
245 x 5
245 x 5
245 x 5
clean & press
bar x 10
95 x 5
135 x 5
155 x 3
- Right shoulder pain.
paused bench press
200 x 5
200 x 5
200 x 5
- 3 second pause
neck curl
10 x 50
10 x 50
Notes
- BW 190
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Intensity 6/6
squat
bar x 10
135 x 5
225 x 4
belt
315 x 3
365 x 2
405 x 1
425 x 5 (5RM)
paused bench press
bar x 5
135 x 3
185 x 3
225 x 3
245 x 1
265 x 1
285 x 1
285 x 1
285 x 1
blue SlingShot
310 x 2
310 x 2
- Bench was slow today. Kept my butt down for the first two reps of 285. SlingShot work was terrible. I had nobody to unrack for me, maybe that was the reason for the suckfest.
deadlift
135 x 5
225 x 4
belt
315 x 3
405 x 2
455 x 1
495 x 5 (5RM)
- Left hand gave at the very top of the last rep, calling it a completed rep may be a little generous but the grip was the sole issue so I' counting it.
Notes
- BW 189
Notes
- BW 190
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Volume 6/9
squat
bar x 10
135 x 5
225 x 5
315 x 3
335 x 5
335 x 5
335 x 5
- No belt getting easier. Cutting down on lower volume now that the meet is only 4 weeks away,
bench press
bar x 5
135 x 3
185 x 3
225 x 3
255 x 5 (5RM)
255 x 5
255 x 5
255 x 5
255 x 5
- 5RM and 5 x 5 PR. Felt easy too.
row
135 x 5
185 x 5
215 x 5
215 x 5
215 x 5
decline sit-up
10 x 10
10 x 10
10 x 10
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