Warm Up
L-Flyes: 3×10@mini bands
Rear Delt Fly: 2×15@mini bands
Lateral Raise: 2×10@mini bands
Bench: 30@bar, 10@95/43kg, 5@135/61kg
Core Work
Speed Bench: 9×3@185/84kg + doubled Monster Minis (250/114kg-ish bottom, 350/159kg-ish top)
Lockouts: 3@315/143kg, 3@405/184kg, 3@425/193kg, 3@435/198kg, 1@465/211kg
Accessory Work
DB Hammer Curls: 10@25/11kg, 10@33/15kg, 10@38/17kg, 10@43/20kg
Shoulder Press: 3×6@135/61kg
Good workout today, the shoulder wasn’t too bad at all, a little bit of pain but nothing show stopping. I tried doubling up the monster minis for the first time today and was really surprised when it pulled the 71/32kg dumbells off the floor when trying to wrap them on the bar. The 87/40kg DBs held them down just fine so I’d guess that they are around 80/36kg a piece at the top and 40/18kg-ish on the bottom(but I might be high on that). The speed wasn’t too bad, they really engage quite different than the green bands we usually use which are almost loose on the bottom.
Tossed some lockouts in there today as I think it’s probably my most important spot to work right now. After 435/198kg felt pretty easy I decided to just go right to 465/211kg which I quickly found to be an over estimate. The single at 465/211kg was hard and the second one just wouldn’t come, but I only need to lock the weight out once in the comp.
NOTE: I will try to do kg conversions from now on if I have time…I’m considering just writing a damn php script to do it.
Box Squats: 8×3@275lbs+green bands(450+ on top)
Good Mornings: 3×5@225lbs
Pull Throughs: 3×12@green bands
Weighted Abs: 1×15@110lbs, 1×15@130lbs, 1×12@130lbs
Looking over the workout it seems short but it sure didn’t feel that way. The box squats were just hard, it was the third rep that just about killed me 5 or 6 times out of 8. I think I’m going to need to read through some more WSB articles again because I think my weighting is off. I think it’s supposed to be 45-60% INCLUDING band weight because there was NO exploding this up. Anyone know this off the top of your head?
Good mornings brought back painful memories of saturdays escapade in maxing out on these from pins. I kept them extra light because my lower back was still a little tight from saturday. The pull throughs just finished off my glutes and hammies.
This will be the first real ab work I’ve done in a while and it is going to HUUUUUUURT tomorrow. I was sore from sundays high rep action and this heavy weight stuff isn’t going to be any better.
Warm Up
L-Flyes: 3×10@mini band
Tricep Pushdowns: 2×10@95lbs/43kg
Pull Aparts: 2×10@monster mini band
Bench: 15@bar, 10@95/43kg, 5@135/61kg, 5@185/84kg, 5@225/102kg, 3@255/116kg, 3@275/125kg, 3@295/134kg, 1@315/143kg
Core Work
Shirted Bench: 1@365/166kg/3board, 1@385/175kg/2board, 1@385/175kg/1board, 1@405/184kg/chest, 0@425/193kg/chest
Accessory Work
Ab Cruches on Swiss ball: 50@bw, 25@bw
My shoulder was bugging me again by the time I got up to 225 so I decided to leave the triples at 295 and then just single 315 for my last warm up. I’ve had the arms shortened in my bench shirt and they seem like they are pretty damn close to right on where I need them. They got over my elbows with very little trouble. I wanted to try getting 385 to my chest today but after the 1 board I knew it probably wasn’t going to happen so we bumped it to 405. 405 was still a fight to get to the chest but I pressed it easily after an extra long pause. Decided to see if 425 would get the weight to my chest faster allowing me to save more energy for the push, it was a little faster but still not quick enough. I paused at lock out, after touching too low and then my shoulder causing me to “torque” hard under the bar. I think with a healed shoulder and less sets working up 425 will be easy. My goal for the meet has now become 440/200kg.
It’s become evident that my left shoulder is pretty bad and I can’t figure out what is wrong with it. I’m going to try and get in for a massage as soon as possible with a guy that’s been recommended.
Warm Up
Front Hip Raises: 6×10-15@45-150lbs
Side Hip Raises: 3×10-15@45-60lbs
Weighted Abs: 2×15@70lbs
Pull Throughs: 2×10@green bands
Core Work
Good Mornings: 5@135, 5@185, 5@225
Good Mornings from Pins: 3@275, 3@295, 3@315, 3@335
Accessory Work
Assisted GHR: 3×10@bw-mini bands
Reverse Hypers: 3×15@bw
Front Hip Raises: 2×12@105lbs
Hammer Curls: 10@20lbs, 2×10@33lbs
Lots of work today, most of it focused on trying to strengthen my hips. The pain is not too bad now, I’m hoping I can get it good enough to handle heavy squats next saturday.
A good day for good mornings either way. I got 335 for three so I should have gone up but I was pretty sure I was right near my max there so I left it at that. Full range good mornings I really feel in my glutes but from pins it just seems to be lower back for me which is good because I really need to strengthen it.
Cable L-Flyes: 3×10-15@10-15lbs
Hammer Curls: 1×10@20lbs, 1×10@30lbs, 1×10@25lbs
Rear Delt Flyes: 1×15@95lbs
Bench: 1×5@185ls, 2×5@225lbs
Abductor Raises: 4×10-15@60-75lbs
Hip Raises: 3×10@60lbs
Nothing much to the workout, it was mostly all to test and see how I felt. The bench sets were pretty damn hard which surprised me but I never really felt any pain.
I’ve had alot of hip pain lately and decided to try and locate what exercise would activate it. The abductor raises brought on the familiar pain whereas the hip raises did not. I’m going to continue to do light abductor work for the next little while and see if it makes things better.