look very strong...sucks trying to re- rack the dl with the bands.
look very strong...sucks trying to re- rack the dl with the bands.
Dupe
Last edited by skid; 01-24-2023 at 08:27 PM. Reason: Duplicate
Thanks Lou, Yeah fighting the bands but at least it's easier to unload the weights
Exactly 3 weeks out from when I compete at Nationals...
Warm up - 500M row
Pre-fatigue circuit:
DB bench - 75's-12,12,12,12,
Lat pull down to chin - 225-12,12,12,12,
DB fold-ins - 40's-12,12,12,12
Tempo Bench, pause last rep
Bar-10
155-5
265-1
298-3,3,3,3,3,3,3, video - camera isn't quite level...
Accessory circuit
DB incline chest supported rear fly's - 20-12,12,12
Tricep press down - 140-12,12,12,
DB incline chest supported Y raises - 10-12,12,12 - lightest weight but hardest exercise today.
Warm up - 500M row
Quick/Easy workout today
More warm up (circuit):
Poliquin step ups with 90lbs - 10,10,10,10,
Heavy band standing crunches - 10,10,10,10,
Speed squat
Bar-6
155-5
275-1
275 + 40 chains + black bands - 3,3,3, video last set
Accessory circuit:
Hanging knee raise alternating to each side - 12,12,12
Suitcase abs - 6,6,6,
frog stretch 20 seconds - 1,1,1,
Warm up - 500M row
Felt a bit sick today with a headache. Hopefully over this soon.
Bench specific warm up circuit:
DB bench - 40's-25,25,25,25
DB stiff arm pullover - 45-20,20,20,20,
DB Incline bench supported tricep kickbacks - 20's-25,25,25,25
Light weight speed bench paused reps
165 + 30 chain - 3,3,3,3,3,3,3,3,
Accessory circuit
BB row with bench grip - 155-8, 199-8,8,
Incline DB fold-ins 3x3 tempo - 30's-10, 40's-10,10,
DB rear fly's - 30's-20,20,
Warm up - 500M row
Bar-5
155-5
265-2
330-1
375-1
407-2
462-1 - video,
330-5
Deadlift
155-5
265-3
375-1
419-2 with yellow band
463-2 - not happy with how difficult this was but it is what it is - video
Hanging knees to chest - 25,25,
I'm sure you know this. some crazy torque from the left arm underhand grip pulling you on the dl. You probably don't feel it if you have been pulling this way.
years ago I saw a lifter in a meet tear his bicep tendon. Since then I used the 'Hook'. My thumbs are speaking to me since.
Yeah, been pulling that way forever. I do lots of curls for the girls so hopefully that will prevent any issues
Warm up - 500M row
Went directly in bench today
Bar-10
155-5
265-2
309-2
331-2 - a little too heavy to do 5 sets of so dropped weight
326-2 - still too heavy
321-2 - still too heavy?
315-2,2, narrowed my grip a bit and the last set moved well so added a few pounds back on
321-2 Went well
Video 326
Video last set of 321 with narrower grip
Did some tricep accessories and comp grip rows too.