9/24
GPP
5000M row - Last time/first time did 5000 meters in 22:18. Today, wait for it... 22:17.6. Still the most boring training ever but enough to get a sweat on...
Chins/pullups at Body weight - 6 minute block - After rowing for 5000 meters didn't have a whole lot left in me for chins. Still did 2-3 every 20 seconds for a total of around 50 or so. Alternated OH, UH, and neutral grips. Next time I'll count them.
Abs - 6 minute block - Did leg lifts, upper body lifts, and ab wheel rollouts from my knees. Went very easy on these as I haven't trained abs specifically since, well, for many years...
9/25
Warm up - 500M row in 1:55
Squat:
405-1@9
325-5@8
325-5@8
325-5@8
325-5@8.5
Comp Bench:
320-1@8.5
265-4@8
265-4@8
265-4@8
265-4@8.5
Incline DB Press at 60 degrees incline:
65-10@easy
85-10@8.5
85-10@9
85-10@9
9/26
Warm up - 500M row in 2:04
Low energy today. Hot weather, spent part of the day shoveling dirt, perhaps a little tired from yesterday's workout.
Deadlift:
465-1@8.5
385-5@8
385-5@8
385-5@8
385-5@8
Press
190-4@7
200-4@8
205-4@9
205-4@10
Split Squat
BW-8
20-8
40-8
40-10
The weights weren't heavy but my knees were a little sore. Things seemed to get better as I progressed.
9/28
Thought I would work out in the morning while I'm fresh as compared to later in the day when I am sometimes tired after doing physical work.
Warm up - 500M row in 2:05
SSB Squat:
325-4@7
335-4@8
355-4@9
355-3@8 - Had to stop at 3 as the bar slipped through the crack in the cushion and through me off. Tweaked my back a little too. Note to self to always ensure the crack in the cushion is facing up...
355-4@9 Did an extra set to make up for the miss on the previous set.
Close Grip Bench:
275-4@7
285-4@8
290-4@9
290-4@9.5
DB Press:
55-10@7
65-7@8 (didn't rest enough plus my grip was a little off)
65-10@9
65-11@9
9/29
500M row in 1:51 - Did some errands in town this morning and treated myself to a Grande Cappucino. Seemed to give me a little extra pep for today's workout!
Rack pull:
415-4@7
435-4@8
465-4@8.5
465-4@9
My lower back was sore yesterday from the SSB Squats when the bar slipped out of the cushion. Today was still a little sore but didn't affect the pulls at all.
Bench with Blue Bands:
210-4@7
230-4@4
240-4@9
240-4@9
Took my scale and checked the band tension at lockout height and it was around 85 pounds (43 or so per side). I really like this exercise!
Pendlay Rows:
155-10@7
165-10@7
185-10@8
195-10@8.5
Last two sets were to be RPE 9 but still finding the correct weight to use. Will adjust upwards next week.
Good looking rack pulls!
Dear God. Aren't you a little young to have your man-card threatened?
Black, scalding hot, and strong enough to need scissors to cut the flow off.
I've never got around to using bands. Feared it was too...gimmicky, and made to help bench shirts. Probably not, because they haven't lost favor. That being said, I regularly use chains, although they, too, are made for helping a bench shirt lockout. Yet the last time I employed them, pre-surgery, they helped me to finally make it over the 400 pounds close grip bench hump using my thickbar.Bench with Blue Bands:
210-4@7
230-4@4
240-4@9
240-4@9
Took my scale and checked the band tension at lockout height and it was around 85 pounds (43 or so per side). I really like this exercise!
Ha Ha - At least I just order a plain cappuccino. Not like I'm getting a extra hot, low fat, soy, triple fruity mochiatta with extra foam and sprinkles!
I agree that bands are mostly used for bench shirt work, but they do help lockouts and get in some extra volume with not too much additional fatigue since I am pressing 4 days per week. I really try to accelerate the bar off my chest to fight the band resistance.
Still....
Yes, we all have our weak areas. The progressively added resistance teaches us how to accelerate to lockout, no doubt. My lifting partner (when he shows up) fights with his lockouts. Chains made all the difference for him. Lockouts are my strength, getting if off my chest is most difficult. I've done well over 600 pound 12" lockouts pretty easily in the past and why I keep my lockout work to a minimum. Volume makes the bottom portion of the lift easier for me.I agree that bands are mostly used for bench shirt work, but they do help lockouts and get in some extra volume with not too much additional fatigue since I am pressing 4 days per week. I really try to accelerate the bar off my chest to fight the band resistance.