Long day yesterday at the meet and I wasn’t even lifting. I was just hanging around helping out and trying to learn everything I could. Watch Jamie’s blog hopefully he will post something up there about it all.
Today after we got back I went in to do a chest workout, not alot of energy but I wanted to do it anyway.
Bench
135×3
185×3
225×3
255×3
275×3
295×1
315×1(shirt on)
335×1
355×0 failed at lockout
3 Board Press
315×3
335×3
345×2 failed third, I lost it just off the boards
JM Press
95×10
115×10
135×10
145×10
That’s about all I had in me today, but I still felt it was a pretty good workout. Gotta keep hitting the boards hard for the next little while to bring up my shirted bench.
Good time today, I kind of sped through the workout because I had no one to work out with which makes time between sets very short. I’ve written up a new bench training plan for the next 8 weeks, I might post that up here in the next couple days. Anyway here’s now today looked:
Speed Bench
135×10
185×3
205×3x8sets
Hammer Grip DB Press
92lbsx3
98lbsx3
102lbsx3
Floor Press
225×3
245×3
255×3
275×3
JM Press (finally doing them right I think)
95×10
115×10
135×10
145×7 wow was the 7th hard!
Anyway, it was another good workout I really hope all this DB and floor press work will help my off the chest power. We shall see.
More than anything today I wanted to focus on helping Jamie try and get used to the new Titan shirt before the contest. But I still did my own workout when I could. Nothing much to report it was a pretty standard DE day.
Box Squats
135×5
185×2
225×2
275×2
300×2x8sets
Romanian Deadlifts
70kgx8
100kgx8
120kgx6
Rack Pulls from the knee
225×3
315×3
405×2
455×1
That was all I had in me for the day.
That’s the response I got from my roommate as I put on my bench shirt for the first time. I think it fits just fine, if anything it might be loose. Anyway I had a lot of fun in the shirt today and was able to put up 345 before failing at 355. I think with more time and more practice I will get more comfortable and will be able to hit some bigger numbers. I think I’ll go without the shirt next MM bench day(two weeks from now as I will be away at a competition next weekend) and just work on boards and rack lockouts to get my highend power up. My new plan is to work off the chest power on DE day and top end power on MM day. We’ll see how that goes for the next 8 weeks or so when I’m supposed to put 365 up raw….I may regret making that goal so soon!
Bench
135×6
185×3
225×3
275×3
(took a break and put Jamie’s shirt on and let him do 3 sets with it)
275×3
(took another break to let Jamie do more shirt work and then put mine on)
Shirt on
295×2(couldn’t touch my chest)
315×1(about an inch from my chest)
335×1(touched)
345×1(touched)
355×0(failed at lock out)
Working with the shirt I am really focused on the pause on the chest, making sure I pause for a full second.
3,2 Board Press
275×3(3 then 2 boards)
285×3(3 then 2 boards)
That was it for boards, everyone was ahead of me cause I started my shirt work so late.
Hammer Grip Lat Pulldowns
135×10
147.5×10
160×10
A short workout but really tough, I have the battle scars to prove it too. This shirt really bites your arm hard!
Since I’ve now reached, and surpased more than I ever expected, my old squat goal I guess it’s time to set a new one. I think 500 by the end of March sounds good but I don’t know what to expect so I figure that gives me a couple months to do it and if I do it sooner than I’ll be happy.
Squat
Current: 455lbs
Goal: 500lbs
Date: March 31, 2005
Summary: 45lbs in 9 weeks