Wednesday, August 8th, 2012
Bench Press: 135x6, 185x6, 225x6, 275x6, 315x4, 345x4, 365x4x6sets, 250x20x2 **PLENTY OF STRETCHING AND REAR DELT WORK IN BETWEEN SETS
Biceps and Tricep work...curls n shit and triceps extensions...the bb type of shit that I am simply too ashamed to write down. But hopefully strengthening the biceps will help with the shoulder issue.
Thursday, August 9th, 2012
Conventional Deadlift: (off 2 mats) 155x4, 245x3, 335x2, 425x1, 515x1, 605x1, (add belt, off floor) 655x1, 700 x 1 x 3 sets, 515x8x2 sets ***My deads were fucking rough today. I was hoping for at least 5 singles today and instead the 3rd set was a nightmare. I can feel my technique slipping away. I am constantly trying to drive with my legs too much rather than trusting in my posterior chain. That is...my ass is getting too fucking low in the start position and I don't notice it until I do my rep work with 515 at the end. So I think I need to add more reps in my warm up and I need to really focus on getting my hips higher. I think if I weren't training alone this might have been caught early...but today...man...technique is king...and I got rework.
A LITTLE DEADLIFT MOTIVATION...My buddy Dan Green whom I will be competing against at Clash for Cash.
GHD sit ups: 3 sets of 15
Inverted Ring Shrugs x 150
Friday, August 10th, 2012
For the first time in a long time I have a training partner today. Willie is crossfitting and Kade has been working a lot lately and training on his own schedule. Kade's off work today...I get a spotter... So I thought I would try seeing how I do with some actual weight in the BP.
Bench Press: 135x7, 185x7, 225x7, 275x4, 315x3, 345x3, 365x3, 385x2, 405x1, 425x1, 385x2x5 sets, 315x10x2, 250x18x2
**The 425 single was rough. Usually I am very strong off the chest and have trouble with the lockouts but, with the shoulder injury, I am very slow bringing the bar down and not very explosive...weakness at bottom...weakness at top=weaker bench than my already weak bench. I will be lucky if I can get my usual opener of 440 @ clash for cash in a few weeks.
Saturday, August 11th, 2012
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 640x1, 670 x 1 x 8 sets **Only about 2 or 3 of these reps felt smooth. None of them felt like I wouldn't stand up...I was really sinking them low, but I didn't dominate this weight as much as I would have liked...the command on the weight wasn't there. We'll see how my triples at 655 go on Tuesday, 720 singles in the DL on Thursday, and 685 singles on Saturday go.
GHD sit ups: 3 sets of 20