The year of the Comeback!
- Thread starter JB_rD81
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Haven’t posted in a while, finished my first 3 week block today with one last floor press session, then an old training buddy of mine came in and talked to my wife and I for almost 2 hours about the meet he just competed in. Kinda ruined the rest of my workout. Yesterday I hit my last deficit pulls, had to use a rigid bar instead of a DL bar, still worked up to 450 lbs for my heavy single, and a triple at 405 to end. The next three weeks will be SS Yoke box squats for ME work, and deadlifts @ 55% with chains for DE work lower, and probably a 2 board press for ME upper and close grip bench @ 55% with chains for DE work.
A few months back I could pull with a rigid bar just like with a DL bar, however when my old teammate showed up at my gym with his DL bar and Mastodon Squat Bar, I started to train solely with the DL bar… if/when I compete, it will be either USPA, UPA or SPF, so I will have the luxury of using a DL bar in the meet rather than a rigid bar.
Speed pulls this morning, week 4 day 1. 225 on a rigid Ohio Bar with 100 lbs of chain. 10x2, everything was FAST. I took less than 30 seconds rest between sets too just to get the heart rate up.
Assessory work was -
Cable pull throughs 4x12
Leg Ext 4x12
Ham Curl 4x12
Rope pull downs 4x12
Then I got the genius idea to do 45 second sprints on an aredyne (sp?) … that was dumb
Assessory work was -
Cable pull throughs 4x12
Leg Ext 4x12
Ham Curl 4x12
Rope pull downs 4x12
Then I got the genius idea to do 45 second sprints on an aredyne (sp?) … that was dumb
Was planning on doing SS Yoke Bar box squats for the next three weeks, but my friend who owns the gym I go to just got this yesterday
So I do believe I will be doing belt squats for the next 3 weeks for my Max Effort lower workouts. Today will be dynamic effort bench, 55% with chains for 9x3 with 3 different grips
So I do believe I will be doing belt squats for the next 3 weeks for my Max Effort lower workouts. Today will be dynamic effort bench, 55% with chains for 9x3 with 3 different grips
Hit my DE bench the other day, and went in for ME lower on Christmas Eve… did SS YOKE box squats to parallel, worked up to 300 for a triple and had to stop, didn’t want to go any heavier… finished out with Belt Squats ( not a fan of the belt on that machine ), Hip Thrusts, extensions and curls.
Today is ME upper, will probably be 2 board presses…
Today is ME upper, will probably be 2 board presses…
ME Upper yesterday, changed from doing 2 boards to Incline Bench after we got to the gym and saw how ridiculously busy it was. Worked up to 230 for a single, had a little room to go heavier but I didn’t want to, so I went 3x3 at 90%, 205. After that
Wide pull downs 4x8
Dumbbell Flat Bench 4x 8
Superset 4 x failure
Pushdowns
Alt dumbbell curls
Meadows 6 way shoulder raise
Wide pull downs 4x8
Dumbbell Flat Bench 4x 8
Superset 4 x failure
Pushdowns
Alt dumbbell curls
Meadows 6 way shoulder raise
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