Legs Up: 3×3@270lbs
Incline Bench: 3×8@190lbs
Lockouts: 3×3@360lbs
Alt. DB Curls: 1×10@33lbs, 1×10@43lbs, 1×10@53lbs
EzCurl Bar: 1×6@85lbs
Straight Bar Curls: 1×6@80lbs
Cable Lflyes: 3×15@15lbs
Lots of weight to move around today. The legs up reps were all paused and I still felt like I was able to keep the speed up. Inclines were a little difficult but not too bad in the end. Each set the 8th rep was getting to be struggle so the weight was pretty much on the money for these. Lockouts were pretty darn heavy, these are the heaviest lockouts we done now and I can tell I’ve been neglecting the higher weight lockouts. Back in december we were repping 405 on lockouts so I might need to get some heavier weight lockouts going after this routine.
Nothing much else today except a bunch of biceps and some rotator cuff. My biceps seem to be getting stronger which is a good sign.
Box Squat: 3×3@375lbs
Pull Throughs: 1×12@140lbs, 2×12@150lbs
GHR: 3×5@bw
Side Bends: 1×6@87lbs, 1×6@98lbs, 1×6@108lbs
Reverse Hypers: 3×10@bw
I’m really happy with todays workout. I was a little worried about the box squats weight but I was able to hammer out all the sets. Next week calls for 400 for 3×3 which maybe right around my limit.
Pull throughs jumped up to 12 reps so I found that 150lbs was pretty much dead on for weight on these. The GHRs dropped to 5 reps so I was expecting to add weight or bands or something. I actually tried to a couple times but just got leveled after the first rep on each one. I think the pull throughs and box squats took alot out of my hams.
Close Grip Bench(16inch grip): 3×5@250lbs
Bench Press: 1×3@275lbs
Close Grip Bench(14inch Grip): 1×5@275lbs
Close Grip Lockouts: 3×3@325lbs
Dips: 2×5@bw+25lbs, 1×3@bw+45lbs
Overhead DB Extensions: 1×8@82lbs, 2×8@87lbs
CGB went really well today. 250lbs felt relatively light and I was pausing all the reps(except the very first one cause I forgot). Jamie said the third set each rep was as fast as the first. The 275 triple was just to see how the speed looked at that weight, something Jeff mentioned to Jamie so I tried it. Then I decided to try close grip set of the same thing and after I did 2 Jamie yelled at me to do 4, after 3 he told me to do 5. I think I might have had 6 but the 5th was a really slow rep. 275×5 is a predicted 309 max so I was quite low when determining the structural balance stuff. I will have to calculate the new numbers with this information in mind.
Close grip lockouts were stupidly hard. The bar was set for Jamie to be moving it about 4-6inches which basically means that I’m moving it 8-10inches. These were darn near floor presses for me.
Dips are a little better than last week, I think I only got 2 reps off with a 45 hanging off me last week so I was able to squeeze out an extra rep(and I do mean squeeze). Extensions were good like last week, I bumped the weight a bit and might have been able to jump up one more to the 92lbs but I recalled how long it took my tricpes to recover last week and left it.
Speed Bench: 9×3@185lbs+chains
3 Board Press: 3×3@345lbs
Front Raises: 3×15@45lbs
External Rotations: 1×8@25lbs, 2×8@30lbs
Cable L-flyes: 3×15@15lbs
Alternating Db curls: 1×10@38lbs, 1×10@43lbs
Standing Barbell Curls: 1×6@70lbs, 1×6@80lbs, 1×2@90lbs
Speed bench went well. We dropped the weight 20lbs and found ourselves some speed again. I can’t say that every set was as fast as it should have been but the majority definately were.
Board press was supposed to be 360lbs this week. If you look back you’ll see that is a 20lb increase. We originally were going to do 355 but when Jamie has serious difficulty with that I decided I’d just do all my sets with 345. I think I could have done them at 350 but at least this way I got all my reps in.
External rotations are getting better and coupled with high rep l-flyes they really get the burn going.
High Pulls: 4×3@80kg/176lbs, 1×3@85kg/187lbs
Good Mornings: 1×5@185lbs, 2×5@205lbs, 1×5@135lbs+Green Bands
Rack Pulls: 3×3@405lbs
Reverse Hypers: 2×10@bw
Lower volume today but a good jump in weight/difficulty. I was really exploding the high pulls by the fourth set so I decided to see what another 5kg would feel like. Apparently it would feel quite a bit harder. I think I’m generating good power though as almost every rep I’m up on my tippy toes near the top of the lift. I’ve seen a couple pictures where the lifter is right off the ground, I think I’d probably freak out if I got off the ground.
Good mornings were a good challenge with 205lbs. They felt good and I think I kept pretty good form through all the reps. The last set was kind of playing around to see what doing them with bands would feel like. It was good but the weight was a little light. Could probably stand to do these with about 165+bands. I think I might try the chains next week.
I was going to change rack pulls to power shrugs but after one set of power shrugs my testicles hurt. So anyway the rack pulls were really quite hard at this weight. The pulls were from right at the knees and didn’t have a whole lot of speed to them. Part of the problem might be that I haven’t held anything near this weight for a while now and my grip was kind of in shock.