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Wow! Congrats on the awesome bench day!

IronWorker

Nice job horse youll smoke 405 soon man great stuff.

Thanks guys. I keep forgetting to write down my 4 x 15 dumbbell pressing beforehand lol.. I always do it, just never write her down.

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wow,strong pressing right here...good work!

Just to follow up.. I rotated my schedule around so I can hit my maximal effort squats at OCSC on Thursday's. That's my only guaranteed day, and I definately need my squats raised w/ the knowledge and equipment. ME Bench day's are on Saturday now. I'd say about 80% of what I personally do I can do in a commercial gym. I'm in the process of buying more bands and I can probably just borrow some chains from OCSC for things like floor pressing. The other 20% (camber, football bar, or even really heavy DB's for records) I can just request working a night shift at my work. That way I can go down the my gym when they start at 0930.

So tonight instead of dynamic squatting, I'm doing some heavy sled dragging instead w/ a ton of abs work. The day after I have an empty day which'll enable me to do two workouts.. In the morning before work I can do an extra workout for my chest/triceps (probably 4 sets of barbell pushups to failure and triceps work), then in the pm do some high volume back work. Once Monday comes around, I'll be back on schedule with dynamic squatting.

DE SQUAT

DB Press: 60 x (4 x 15)

Banded Squats: 275 x (7 x 2)
- Very fast up until the seventh set, so ended there. Used purple bands.

Speed Deadlift: 275 x (10 x 1)
- 30 seconds. Tried a few sumo sets too.

Hammer Low Rows: 335 x 10, 10, 10
- 60 seconds.

Standing Abs: 180 x 10, 10, 10, 10

Hyper/Gluteham Combo: 25 x 10, 10, 10

- Got a wicked headache after the deadlifting since I took a few days off. So I cut my lat work short.

Extra Workout

Sled Dragging (200 ft per trip): 50 x 2 trips, 85 x 4 trips
- 30 seconds rest. Pulled on grass today.

Hammstring Drags: 50 x 2 trips of 50 yds.
- My new favorite. Grab rope and straddle hands, walk forward. Starting position like a pullthrough. Very tough.

Straight Leg Abs: 20, 20
- 15 seconds.

This is awesome, I feel like my hams and low back are on fire after this!! Great stuff.

Do you wrap anything when your pressing ( elbows or wrists ) ?

I'm just wondering as your pressing weight gets higher will you ?

I've just started wrapping my wrists and I feel it makes the weight more stable in my hands.. Kinda just one less thing to worry about lol. The main reason why I started wrapping my wrists isn't so much for a boost, but more for forcing me to start wrapping my thumb around the bar. Simmons says it doesn't matter either way (suicide or thumb wrapped around). He has some do it each way. But I feel that I can pull the bar apart better with the thumb around the bar.. Hence the wraps.

As for elbows, hell no.