Posts: 378
Threads: 41
Joined: Apr 2012
Current meet standings:
385lbs Squat
415lbs Bench
445lbs Deadlift
Current Gym approximations
420lbs Squat
430lbs Bench
460lbs Deadlift
Weaknesses:
Quads
Glutes
Abs
Triceps
Ready to grind?
Next meet will be in July, I am going to focus the next 10 weeks on ironing out the weaknesses.
As usual I post videos, pictures, and maybe a few here and there of the girlfriend's training. She will more than likely be competing in July as well.
Lets keep this constructive...
Posts: 35
Threads: 1
Joined: Sep 2013
Legs Legs Legs!!!!
Your upper is strong enough that i would focus harder on legs and just maintain your upper body. Getting those legs stronger will allow for greater explosiveness in your squat and even the deadlift.
Posts: 378
Threads: 41
Joined: Apr 2012
Squat day
My backs been hurting a little since the meet and really got to me today
Today we worked on bar placement, I need to get that bar lower on my back so worked on that quite a bit definitely felt a nice difference in the hole
Did 315 for two sets of eight well got 7 on the second lift
After that accessory work. It my back pump pretty much stopped the workout
Posts: 378
Threads: 41
Joined: Apr 2012
Today was a "work the weakness" day, all in all a pretty unfilfilling workout.
Honestly feel like I can go right back in the gym and workout again. blah.
Incline press 225lbs 3x10 sets
Db incline Press 100lbs 3x12
Flat wide grip (i don't bench wide) worked up to 355lbs x 3 Tried the sling shot. hated it, hate the idea, don't like it, got the 3 reps without it, got none with it. Would wrather a damn spotter or a band. end of story. Plenty of ways to work past your max without having your body contorted into that damn thing.
Did a few shoulder exercises and 4x25 dips.
Posts: 6
Threads: 2
Joined: Dec 2013
Gluten glutes glutes, power squat is a great tool for that. Also make sure you foam roll and stretch afterwards.
Posts: 378
Threads: 41
Joined: Apr 2012
Started with light squat,
155 x 5
205x 5
295 x 3
335 x 1
Had a misunderstanding when I walked in but whatever thought we were starting squats but I was wrong
Then started deadlifts up to 1rm with the green micro mini
Got up to 335 and at the top the added resistance almost broke my grip
Dropped it to 225 with bands and did 3x8
Glute ham raise 5x10
Hyper ext with ball 5x10
Correction the bands were monster minis not micro
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Tapatalk
Posts: 378
Threads: 41
Joined: Apr 2012
bench with monster mini resistance doubles up it's about 100lbs of resistance
Worked up to 355 plus band resistance I was very happy with that
Then we did 80% for 2 x 5
Next we moved to pin presses six sets of one
Then we did some triceps using the safety bar, I find it annoying but definitely lights me up
Then we moved to chest supported rows work them lats and back a little bit
Finished with dips 1 set all out
Done
Posts: 378
Threads: 41
Joined: Apr 2012
No gym today so I cranked out 400 push-ups and 400 squats
Posts: 378
Threads: 41
Joined: Apr 2012
Db 60
Shoulder1x60
1x30
Speed bench
Warmup 135 5x3
175 fastest speed .87
175 fastest .92
225 fastest .83
225 fastest .79
225 fastest .71
225 wide 2 sets fail
Db 100lbs 2x10 slow
Skull crusher 125lbs
5x5
Dips
5x10
Posts: 378
Threads: 41
Joined: Apr 2012
445lbs bench with two board
445 two board - YouTube
335 slow clean reps with pause
335 pauses - YouTube
