Squat: 325 PR (+40) *missed 335
Bench press: 265 PR (+20) *missed 270
Deadlift: 400 PR (+45)
Total: 990 PR (+95)
Very good increase in all my lifts…especially squat and bench. I almost tried for 405 (4 plates/side), but I wasn’t convinced enough to try it. Next step: bust 1000 total and 4 plates on the DL. I’ll probably bust that easily before Christmas!
I’m OUT…and rundown….
DL
Did an overall bloodflow training to recover and get ready for Friday’s max effort testings (switched to Fri instead of Sat since I’ll be working Saturday). I may have gone a liitttlllle too heavy. Gonna do 1 more of these 2morrow, but with super light weights and 20 reps….
A1- Back squat 115 2 x 12
A2- SB DBs press 50s 2 x 12
B1- SB leg curl 2 x 10
B2- Seated rowing 105 2 x 12
C1- BW step ups 2 x 8/leg
C2- Hammer curls 2 x 10 30s
D1- Green band tri. ext. 2 x 20
D2- Planks 2 x 60sec.
Thats it…I highly anticipate Friday coming!
DL
A- Incline bench 3 x 3 195 (pretty easy)
B- DBs bench 85s 3 x 5
C- Seated rowing 140 4 x 10-12
d1- DBs power shrugs 90s 3 x 15
d2- Green band pushdown 3 x 20
d3- Low pulley external rot. 3 x 12/arm
…Trained with Hugues for a rare time today; it was a good training. I tried not to push myself too much to be 100% for next Saturday when testing my maxes. That’s pretty much it.
DL
Last max squat training before next week’s Testings….that’s also my first try for ME with the briefs on.
A- Squat 235 x 2, 255 x 2, 275 x 2 and 295 x 1….Finally one good squat training since back from Pitt. Form was good, didn’t feel too heavy (even 295, which was my PR up to now) and I got to do my last 2 sets with the belt to get the feeling of it for my true maxes next week.
B- Speed dead 6 x 1 @ 70%= 275…..Did the pulls with briefs on to seehow it felt; I’m not sure it really helps or even support anything with a conventional stance. Anyways, weights didn’t move that fast, but form was OK.
C1- Green band pull through 3 x 10
C2- SB leg curl 3 x 8
C3- TKEs 3 x 12/leg w/green
D1- Pallof presses 3 x 12/side…increased the weight and really felt it this week
D2- Straight legs serratus crunches DB 3 x whatever
D-O-N-E! Proud of my training today, really felt good on the squat and that’s what I’ve been waiting for for 3 weeks.
DL
A- Speed bench w/ mini-bands 8 x 3 @ 40% = 115
B- Fat bar close grip floor press 4 x 5 205
C1- Pull ups 3 x 6-8
C2- DBs push ups + rows 3 x 5/arm 20s
C3- Lateral raises 3 x 10-12 12s
I’m out!
DL
A- Speed box squat 8 x 2 @ 50% 185; briefs are still painful on my quads…but getting used to them.
B- RDLs 155 3 x 8; fuck the mini-bands, I wanna squat painfree thursday!!
C1- Dyna disc step ups 3 x 8/leg
C2- Ab rollout 3 x 9
D1- Mini-band adductions 3 x 15+15
D2- Forearm roller 3x
Will I ever have a real, steady and dedicated training partner on who I can rely….EVER?????
A- Incline bench 195 3 x 3
B- DBs bench 85s 4 x 5
C1- DBs power shrugs 85s 3 x 15
C2- Green band tri. extension 3 x 20
C3- Low pulley ext. rotation 2 x 10/arm
That’s IT…and for the record; Mat is gay.
A- Free squat 245 4 x 3; not using the briefs yet for ME, since I wanna get the groove going a little more with DE…
I am still a little disapointed with my free squat weight; I’m gonna work a lot more on my squat in the weeks and months to come, ’cause my DL is still going up like crazy, but my squat almost doesn’t move…
B- Speed DL 6 x 1 @ 65% = 255.. pretty easy, but still working on my technique w/ light weights
C1- Green band pull through 3 x 10
C2- SB leg curl 3 x 8
C3- Green band TKEs 3 x 12/leg
D1- Pallof presses 3 x 12/side
D2- Straight legs serratus crunches 3x…
A- DB bench 20s x 2 min.
B- Seated rowing D handles 20 x 2 min.
C1- Dyna disc step up BW 2 x 6/leg
C2- Light band good morning 2 x 20
D1- Prone int. rotation 2 x 15/arm
D2- Band ext. rotation 2 x 20/arm
E1- Light band TKE’s 2 x 12-15/leg
E2- Mini band adduction 2 x 12+12/leg
F- Light band triceps extension 100 reps
Finished up with some green band tractions for upper body and shoulder mobility stuff…Shoulders feel pretty good
A- Speed bench w/ mini bands 8 x 3 @40% 115
B- Fat bar close grip floor press 205 4 x 5
C1- Pull ups BW 3 x 6-8
C2- Push ups + rows on DBs 3 x 5/arm 20s
C3- Lat raises 3 x 10-12 12s
That’s all….short and sweet; that tri-set is really harder than it looks.
