March 28th
Worked up to a 1RM flat bench press 345 ( this is a PR by 15lbs for flat bench) DB Shoulder Press 3x8 with 80's Incline Press 3x8 @185 Dips with 36lb chains 3x8 |
Shit, you're going to dominate that meet when you get there!
Dubs |
March 30th
Deadlift worked up to a 1RM - 500lbs ! ( PR ) the only issue is when I got about 1/4 of the way up my grip let go so I stopped. Grapped my straps and re-started it and locked out - This was done with briefs and straps. Now I know my grip is the weak part so this is what I will be focusing on within the weeks to come. Also did Knee high pulls. 550 x 3 ( no straps ) 585 x 3 ( no straps ) 635 x 1 ( no straps ) Pull-Thru's 1x12 @ 140. This was my last day of this program. I feel great with the numbers I hit and will use these numbers for my next program ( a 9 week West Side ). I will take the rest of the week off and start this on Monday April 6th Cardio and some accessory work this week , but nothing heavy. |
Once again Nice friggin pulls!!! :)
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Thanks , brotha.
Still have lot's of work to do before July . |
Doing lockouts and farmers walk helped my grip tremendously. How do you like deadlifting equipped? :) Will you wear a suit when you compete?
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I think I will just use breifs when I compete. I don't have a proper deadlifting suit or the money for one right now.
Lockouts and High Rep DB rows (20-30)is what I will focus on for my grip . I will through in some farmer walks or Lunges too. |
April 2nd
Was going to start my new program today , but then I thought about how the rest of the week would play out , so I thought against it. Worked on some weak points today. DB one arm rows 2x25 with 55 lbs Close Grip Pull ups 2x10 Wide Grip Pull Ups 2x6 Farmer Walks 2 laps around the gym with 100's Static Holds with 405 and 495 |
Looks like a fun little workout. I bet your grip got a good working over.
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Sure did !
April 6th High Box Squat ( not sure on the hight , but after watching the video it's higher than I thought. I will be bringing in my box from now on and I wont use the bench anymore. Worked up to a 1RM for 605 ( knee wraps and briefts only ) GHR = 3x15 Good Mornings = 3x15 with 135 Abs ( decline situps ) = 3x15 Few things I noticed. 1) My shoes suck ! 2) I didn't sit back enough ( will drop the weight and start that ) 3) I was pushing off with my toes instead of my heals. My partner kept telling me heals , heals so I would make the switch mid lift. However this was a big PR for me and it's good to get the feel for the weight. I will be shooting for this weight at my first meet so I want to make sure I get deep enough. I will drop the weight for my ME work and take the next 3 months to work back up. |
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