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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
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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.
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
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.
Linear Mode
