Monday, July16th, 2012
Bench Press: 135x5, 185x5, 225x5, 275 x 5 x 5
** Before each set of bench press I did 20+ rear delt raises and then stretched my pecs out for at least 30 seconds hard. This seemed to help a little bit.
Single Arm Tricep Extensions: 12-15 reps each arm x 3 sets ( using a weight I can only get 12-15 reps with, if I say 90lbs, its irrelevant bc its a machine and immeasurable).
Tuesday, July 17th, 2012
Front Squat: 135x5, 235x3, 315x2
Back Squat: 405x2, 455x1, 495x1, (add belt) 570(80%1RM) x 2 x 3 sets, drop to 430(60%1RM)x 5 x 3 sets
KB Snatch: 3 sets of 15 each arm with the 2-pood(32kg)
Wednesday, July 18th, 2012
Bench Press: 135x5, 185x5, 225x5, 275 x 5, 300 x 5 x 5
** Again...Before each set of bench press I did 20+ rear delt raises and then stretched my pecs out for at least 30 seconds hard.
Single Arm Tricep Extensions: 12-15 reps each arm x 3 sets
Thursday, July 19th, 2012
Deadlifts: (off 2 mats) 155x3, 245x2, 335x2, 425x1, 515x1, (off floor, add belt) 605(80%1RM) x 2 x 3 sets, drop to 450(60%1rm) x 5 x 3 sets
KB Snatch: 3 x 15 reps each arm with 2-pood, 1 sets of 5 each arm 3-pood
GHD Situps: 3 sets of 20
Inverted Ring shrugs x 150
***Doing the light deadlifts at 450...trying to move them fast.... I didn't like it. I find around 70%(515-535ish) to be better for moving weights a little faster because, although I can't move 70% as fast as at 60%, the weight isn't so light that I can get away with brutal technique. I found that at 450 the weight moves very fast yes, but I can feel things locking out at different times and I get even more lazy than I do with my usual 515x8 sets....which is already quite lazy. This is one of the main reasons why I like to lift heavy often...do plenty of singles...practice practice practice...but don't make practice so easy that you don't need to focus...
Friday, July 20th, 2012
Bench Press: 135x5, 185x5, 225x5, 275 x 5, 315 x 5 x 5
Again...Before each set of bench press I did 20+ rear delt raises and then stretched my pecs out for at least 30 seconds hard. This has been seeming to help. My shoulder has not been getting any worse.
Single Arm Tricep Extensions: 12-15 reps each arm x 3 sets
Saturday, July 21st, 2012
Front Squat: 135x5, 235x3, 315x2
Back Squat: 405x2, 455x1, 495x1, (add belt) 570(80%1RM) x 3 x 3 sets, drop to 430(60%1RM)x 5 x 3 sets.
60% feels so light on the back a week after having 710 on it. Well, It always feels light...but especially light!! I love it. (Someone called in the middle of my set...so only 4 reps shown)......Sam Byrd says I'm being lazy with these squats...But I'm moving as fast as I can dammit!!
KB Snatch: 3 sets of 15 each arm with the 2-pood(32kg), 1 set of 3 each arm 3-pood(48kg)
** Not a bad week in training. On Monday, I reset my training cycle and start ramping up towards Clash for Cash. My squat feels like it going to go where it needs to. I feel as though the deadlift will be there when I need it and a competition setting will only make it better. And the bench....well the bench is just going to have to shut the pusseidos off and man the fuck up....
