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11-08-2022, 08:55 PM
#971
Warm up - 500M row
Bench specific warm up circuit with 35 lb DB's. 1 minute rest between circuits:
Reverse grip DB bench - 5,5,5
Neutral grip DB bench - 5,5,5
Normal grip DB bench - 5,5,5
Reverse to Normal DB bench - 5,5,5,
Pull Circuit - 6 minutes steady no rest between exercises:
Lat pulldown - 135-6
DB row - 65-6 each arm
Speed bench press - fast eccentric and concentric - should have lowered the chains a bit since they didn't drop much weight at the bottom. Lots of tension on the bands.
Bar-5
155-5
188-1
188 + yellow bands + 36 chains - 2,2,2,2,2,2,2,2 - 1 minute rest between sets
Last set
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11-10-2022, 11:25 PM
#972
Warm up - 500 M row
Squat specific warm up circuit
Step ups to 12" box with two 50lb DB's - 20,20,20,
Leg curls - Heavy Purple band - 8,8,8,
Speed Squats - lots of tension on the blue bands, hoping they didn't snap
Bar + blue bands (BB's)-5
70 + BB's - 5
265 + BB's 2,2,2,2,2,2,
Last set
SSB good mornings
1st rep - 6 second pause, subsequent reps 3 second eccentric, short rest between sets
Bar-4
117-4
139-4,4,4,
Hanging knee raise to chest - traction after the good mornings!
4,4,4,4,4,4,
Cool down circuit:
Single leg hyper (no weight) - 20,20,20,
Kneeling ab crunch (two purple bands) - 20,20,20,
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11-11-2022, 11:00 PM
#973
Warm up - 500M row
Bench warm up circuit:
Bench press bar only - 15,15,15,15,
Horizontal cable row - 135-15,15,15,15,
Speed bench - My comp is just over a week away. Speed bench is supposed to prime me for heavy lifting - we'll see!
165-2,2,2,2,2,2,
12 minute accessory circuit:
Supine floor flies - 20-8
Single arm DB rotator - 10-8
DB chaotic shrugs - 65-8 (need shorter bands)
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11-14-2022, 09:51 PM
#974
Warm up - 250M row
Now 6 days out from my comp where I hope to qualify for Nationals. As luck has it I caught a nasty cold late Friday and by Saturday was quite sick. I've been putting in lots of OT at work, plus working out 4x/week took its toll I guess. Feeling slightly better today so hopefully be somewhere near back to normal by Sunday.
More warm up:
single leg extensions - 10,10,10,
blue band pull throughs - 10,10,10,
Speed Squats: Hip joints feel creaky and painful but by the 6th set were feeling a bit better.
Bar-5
155-5
275-2,2,2,2,2,2,
Speed deadlifts
155-5
265-1
315-2,2,2,2 same as squats 4th set felt the best.
Accessory circuit:
Twisting knee raise - 10,10,10,
Suitcase abs - 10,10,10,
Frog stretch - 10 second hold x 3 each side
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11-15-2022, 10:28 PM
#975
Warm up - 500M row
DB bench press warm up circuit with 40's - do all 20, rest 45 seconds, then repeat:
reverse grip - 5
neutral grip - 5
normal grip - 5
reverse to normal at top - 5
Pull circuit - 6 minute timer non stop:
Cable close grip pull down - 135-8
DB row - 65 - 8
Speed bench - with yellow bands and 1 set of chains (36lbs). 45 second timer between sets, fast descent, faster ascent
bar-5
121-2
121 + bands/chains - 2,2,2,2,2,2,2,2,
Last edited by skid; 11-15-2022 at 10:31 PM.
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11-24-2022, 05:22 PM
#976
Meet Results:
I competed last Sunday and despite being quite sick and fatigued met my goal of a qualifying total for Nationals in the M3 age and 105kg weight class.
In KG:
Squat - 180, 210 (fail due to depth), 215
Bench - 140, 150, 155 (failed)
DL - 200, 225, 235 (failed)
Total - 590kg
I know I can do more, but with only 1 month prep, recovering from a groin pull, working a 60 hour week just prior to the meet, and being quite sick with a nasty cold I figured I did OK. The important thing is I qualified, and now have 3 months to prepare for Nationals.
Today:
500M row warm up
For some reason I have a painful lower back on the left side. I was a bit sore from the meet, but its gotten worse all week. Figured just sitting around wasn't getting it any better so did a light workout.
Workout specific warmup - 12 minutes non stop:
Poliquin step ups - 25 lb DB's each hand - 10
Band pull thru's - black band - 10
Speed Squat
Bar-5
110-5
155-5
187-2
187 + 36 chains - 3,3,3,3,3,3,3,3, - 45 seconds rest between sets
Snatch grip Deadlift
155-5
220-2,2,2,2, 45 seconds rest between sets
Accessory circuit - 3 rounds non-stop:
Hanging knee raise with twist - 10 (these felt great on my back in the dead hang position)
suitcase sit up - 10
tactical frog - 20 second hold
Last edited by skid; 11-24-2022 at 05:28 PM.
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11-27-2022, 11:14 PM
#977
Well I paid for the last workout with an extremely sore back/piriformis muscle. Could hardly bend over and put my socks on in the morning. Was in pretty good pain the past couple days but today felt a bit better. My son showed me a couple stretches today which really helped. Helped enough that I could do a lite upper body workout today.
Warm up circuit (no rest between exercises):
DB bench press 35-20,20,20,
DB row - 35-20,20,20,
More warm up (10 minute timer non-stop)
reverse grip pulldown - 180-6
Rolling tricep extensions - 20-6
Speed bench with chains and bands
133 + yellow bands + 36lb chains - 2,2,2,2,2,2,2,2
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11-28-2022, 10:40 PM
#978
Worked outside today on my beehives on my day off. Armored up the stand where I keep them to keep the bears out. My back felt stiff and sore in the cold. Didn't know how the workout would go today.
Warm up - 250M row - felt a bit uncomfortable on my back so stopped early.
Leg warm up circuit (12 minutes non stop):
Poliquin step up - 25lb DB's-10
Band pull through's - heavy purple band - 10
Speed Squat
Bar-5
155-5
199-3
199 + 36 chains - 3,3,3,3,3,3,
Accessory circuit:
Hanging knee raise - 10,10,10, (these bothered me a bit but not enough to stop)
Suitcase sit ups - 10,10,10,
Tactical frog - 20 second holds - 1,1,1,
We'll see how I feel tomorrow. Hopefully no issues. I did some stretching after the workout to unscrew my back
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11-29-2022, 09:33 PM
#979
Day 1 - training for Nationals - 12 weeks out
Warm up - 500M row
Workout specific warm up circuit:
DB bench - vary hand position from set to set - 35's-25,25,25,25
Cable lat pull-down - 135-25,25,25,25
DB tricep kick backs - 20-18, 15-20, 10-25,25, had to drop weight on these to get 25.
Speed bench
Bar-10
145-3
145 + yellow band + 1 chain - 3,3,3,3,3,3,3,3,3,3, vary grip width though-out. Bands were taut
Accessory circuit:
Snatch grip row - 155-10,12,12,
Narrow grip bench - 220-10,10,8 - gassed out on these
Side DB raises - 10-12,15,15,
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12-01-2022, 10:01 PM
#980
Warm up - 500M row
Workout specific warm up circuit (12 minutes non stop):
Poliquin step ups 30 lb DB's -10,
Band pull thru's - heavy purple band - 10
Beltless Speed squat:
bar-5
155-5
210-3
210 + 36 chains - 3,3,3,3,3,3,3,3, 45 seconds rest between sets
Beltless Snatch grip deadlift (45 seconds rest)
155-5
245-2,2,2,2,
Accessory circuit no rest between exercises:
hanging knee raise with twist - 16,16,16,
Suitcase abs - 16,12,10, abs gave out on second sets
Tactical frog stretch - 20 second hold x 3
My back is 95%+ and groin seems to be healed, so everything is looking good going forward.
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