First week in a while where I haven’t put up a PR on bench, which is alright as I’ve now found where I’m at and can work on my sticky point. This was always going to be the last week I put on my shirt until the 8th week of this program any how. Once again I got a cramp in my hamstring doing bench even though I stretched out before hand, I guess I will have to do more stretching. For the next 4 weeks I plan to work on rack lockouts and 3 board press insteadof shirt work allowing me to hit the top end where I need the power.
I’m also going to have to get the arms of my bench shirt shortened before being able to use it in a contest, I’m a little worried about this because I’m not sure if anyone local will be able to make them strong enough so I think I will contact Titan directly to see what alterations will cost me.
Flat Bench Warm Up
135×5
185×5
225×3
275×3
315×1
2 Board Press
335×2(failed third)
335×1(failed second and third)
I over estimated my strength here as 325 went up pretty easy last week, I will have to drop down to 325 or 330 next week.
Shirted Bench
345×1
365×1
370×1 This felt like a good lift
375×0 Failed right at lockout
Tate Presses
43lbx10
53lbx10
53lbx10
Upright Rows
110lbx10
130lbx10
Overall I felt it was a good workout, I would have liked to put up 375 but it just wasn’t in the cards this week.
I’ve never been 100% sure I was going below parallel while squatting so today was the day to be 110% sure. I widened my stance another 4inches and pointed my toes out about 45* to make sure I was hitting low as possible. Man I gotta tell ya it was super hard and super painful, I need to work on the old hip flexability.
Deep Squats
135×5
185×5
225×5
275×5
315×5
345×5
345×5
I need some work on form at this depth but at least I know I’m getting low enough now.
Box Squats, Low Box
225×4
225×4
275×4
This is by far the lowest box I’ve squated on and it puts me well below parallel. My hip flexors were already burned from the squats and this wasn’t helping at all.
GHR on Lat Pulldown(weight is assistance)
6×60lb
6×47.5lb
6×43lb
Standing Calf Raises
250×10
300×10
It’s apparent I need to work on my really deep strength on squats for a while so I don’t forsee any PR’s for a while but at least I know what I’m doing will be legal.
I decided to change things up a bit and do sumo deadlifts instead today to see how they felt and hit some different muscles. I still worked up to 2 sets of 5 reps and to my surprise I was no weaker doing sumos, or at least at this weight I wasn’t.
Sumo Deadlifts
70kgx5
100kgx5
120kgx5
150kgx5
160kgx5
160kgx5
Compared to last week where at 170kg I could only pull 4 the first set and 2 the second set this seemed much better. I have found I need to strenghten up my lower back some more for these to allow myself to stay more upright off the floor.
T-Bar Rows
90lbx5
135lbx5
185lbx5
185lbx5
Reverse Grip, Narrow Grip Lat Pulldowns
122.5lbx6
135lbx6
135lbx6
Standing Wide Grip Barbell Curls
60lbx10
70lbx10
I thought this workout went well however I was hungry going in which didn’t help energy levels. The 5 rep sets of deads are a lot harder than just doing doubles and singles that I used to do.
I may stay with the sumo stance we will see what next week brings, now I get to look forward to three days off the weights but at least one day of cardio in there as I gotta slim down some more to hit the 275lb class for my first comp.
Well today was another good day, this extra rest time is really helping I think. I’ve also gotten quite used to my shirt now which helps alot too.
Flat Bench
135×5
185×5
225×5
275×5
2 Board Press
315×3
325×3
325×3
Shirted Bench
335×1
365×1 PR
375×1 PR
385×0 Missed just before lock out, I was worn out and I just couldn’t get comfortable.
Tate Press
38lb Db x 8
43lb Db x10
48lb Db x10
53lb Db x9 missed the last one
Upright Rows on low cable machine
80lb x10
120lb x10
140lb x10
Another week and another 15lb on my bench, I’m not sure I can keep that up for another week but I’ll have to wait and see.
Since I’ve now passed my short term goal of 365 by the end of March I’m going to officially make my new goal 410lb by the end of June. By the sounds of it there will be a local contest in June and 410lbs would be a new provincial record if I could pull it off at the contest. That’s my goal and we will see how it goes.
On an off note I actually got a cramp in my right hamstring during the 375lb push which threw me off, I’ve never had that happen before so that might have also been a part of the 385 miss.
Well it was a good squat workout today, I decided part way into it that I was going to go for a new PR. I worked up to 405 by 5 and then went off to some singles.
Squat
135×5
185×5
225×5
275×5
315×5
365×5
375×5
405×5
455×1
475×1 PR
Reverse Hypers
BWx5
BWx5
BWx5
Calf Raises
240×10
305×10
I went easy on the calves this week so that I could walk for the next few days. I think I might have had a little more in me for squats, perhaps 485 or 495 but I felt one PR was enough for today.