The year of the Comeback!
- Thread starter JB_rD81
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Gotta update a few days of the log.
Last week, Thursday, Day 4 week 1 overhead press and weak points
Did standing one arm DB OHP’s, shoulders weren’t feeling all that strong
Accessory for shoulders was side raise and face pulls
Weak point work was
8x3 @ 285 from a 2” deficit
Accessory
2x8 @ 190 with orange bands
Accessory
Bench block close grip bench
JM Press (absolutely hate to love these)
Incline dumbbell press single arm
Rope lat pull downs
Hammer Curls
Cable triceps kick backs
Last week, Thursday, Day 4 week 1 overhead press and weak points
Did standing one arm DB OHP’s, shoulders weren’t feeling all that strong
Accessory for shoulders was side raise and face pulls
Weak point work was
- glute bridge
- rope press downs
- planks
8x3 @ 285 from a 2” deficit
Accessory
- glute Bridge
- T Bar Row
- hamstring curl (single leg)
- lying leg raise
2x8 @ 190 with orange bands
Accessory
Bench block close grip bench
JM Press (absolutely hate to love these)
Incline dumbbell press single arm
Rope lat pull downs
Hammer Curls
Cable triceps kick backs
Haven’t missed any days in the gym, just missed logging everything. Been absent the last few days, life is upside down, the psychiatrist is really getting into my head and now on top of that my wife wants me to go to a couples counselor with her! A lot of shit going on, a lot of thoughts going through my head… still been training, just keeping a low profile.
TRAINING UPDATE @Poppy @Dirtnasty and anyone else who follows this shit.
I deadlifted last Friday, week 4 day 1, pulled 405 for 3x3 off the floor. Finished with Pendlay rows, curls and thought my elbow was going to explode… worked 30 hours between Saturday and Sunday at a shifty fucking Cargill…
Today was Week 4 days 2 and 3 together as I didn’t bench on Sunday.
Bench was 170 6x2 for speed work, widened my grip to pinky on the rings, seemed to help my elbow, but I noticed torquing myself under the bar really hurt. In the words of Mark Bell though, FUCK YOUR ELBOW!
Squat was 195 2x6 for rep work with a Buffalo bar. Knees felt AMAZING.
Assist work was …
Leg Extensions, 4x15
Hamstring curls, 4x15
Side Delt Raise, 4x12-15 (really made the elbow cry)
Neutral grip pull down, 4x12
I deadlifted last Friday, week 4 day 1, pulled 405 for 3x3 off the floor. Finished with Pendlay rows, curls and thought my elbow was going to explode… worked 30 hours between Saturday and Sunday at a shifty fucking Cargill…
Today was Week 4 days 2 and 3 together as I didn’t bench on Sunday.
Bench was 170 6x2 for speed work, widened my grip to pinky on the rings, seemed to help my elbow, but I noticed torquing myself under the bar really hurt. In the words of Mark Bell though, FUCK YOUR ELBOW!
Squat was 195 2x6 for rep work with a Buffalo bar. Knees felt AMAZING.
Assist work was …
Leg Extensions, 4x15
Hamstring curls, 4x15
Side Delt Raise, 4x12-15 (really made the elbow cry)
Neutral grip pull down, 4x12
Mark the bar with tape at competition width, then see what’s comfortable. I know a lot of bigger guys, tall and weight wise, who grip with maximum width grip of index fingers on the ring… I usually go anywhere between a thumbs length in from the start of the knurling or pinkies on the rings, my right shoulder is a disaster area internally, so it’s really a buffet of grips any given bench workout… I’ve even had to grip with each hand in a different spot during training. When you do speed work, do 9 sets of 2-3 reps, and use 3 different grips…
Probably not going to change it this close to Comp but play around when I’m doing hypertrophy phase so I can get used to it on lower weights. It’s funny before I payed attention to it I would grip all bars the same with the middle finger on ring not knowing the heavy bars are different
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