Speed Bench: 9×3@225lbs
Close Grip: 3×5@275lbs
Dips: 3×8@bw
Pull Aparts: 1×15, 1×20, 1×15 all with monster minis
Cable L-Flyes: 15@15lbs, 2×15@20lbs
My bench is still feeling stronger and stronger. These last three weeks of no shirt work have made a HUGE difference in my feeling on the bench. Speed sets went well with good speed all the way through. We decided to go straight weight this week just for a change.
Close grip bench was good and I was able to squeeze off all my reps even though I went 5lbs heavier than I had planned(I was working on the same bench as Jeff and it was just easier to put 275 on for my sets). The third set was definately hard but I probably had another 5lbs in me.
I felt really strong on the dips, pumping off 8 reps like nothing on every set, I really need to start weighting these. Pull aparts were good, the 20 rep set caused some massive burning. The last set I choked up on the bands more and still pulled off 15. Some light rotator work finished off the day.
Speed Squats: 9×2@250lbs/114kg + chains(80lbs/36kg at top)
SLDL: 3×3@365lbs/166kg
Bent Over Rows: 3×6@209lbs/95kg
Decline Crunches w/ball: 3 sets to failure w/3kg/6.6lbs ball
Speed squats went very well, I’ve got a bit of pain in my right knee but I think that’s just from the extra wide stance I’ve been using on box squats so I’ll narrow up again next week. I realized how easy it was to get to the box at this width about half way through, my flexability has gone through the roof since I started to widen my squat stance up.
Still moving the weight up on the SLDLs, I might just have a triple at 405 in me but I decided I wasn’t going to test that only 3 weeks out from a contest. These and good mornings are going to be my bread and butter after the meet.
Finished off with bent over rows and some ab work. The rows finished off both my lower and upper back and the crunches got some cramps going in my abs…that was enough core work.
Floor Press: 3×5@280lbs/127kg
Lock Outs: 5@365lbs/166kg, 5@405lbs/184kg, 5@425lbs/193kg, 5@465lbs/211kg
Shoulder Press: 5@135lbs/61kg, 5@155lbs/70kg, 5@165lbs/75kg, 5@185lbs/84kg
Upright Rows: 10@110lbs/50kg, 10@120lbs/55kg, 10@130lbs/59kg
Another good floor pressing session. Still didn’t have difficulty with this weight, I think 290 might be a different story but I won’t know until after the comp now. 5 at 465 is a definate PR for me in lockouts and it seemed a little too easy, possibly I was using a smaller ROM which made all the difference.
I was happy to get a set of 5 at 185 in on shoulder press, I’m SURE I couldn’t have done close to this a couple months ago and I’m sure it’ll help my bench.
Deads: 5×155lbs/70kg, 5×245lbs/111kg, 5×335lbs/152kg, 2×425lbs/193kg, 1×475lbs/216kg, 0×515lbs/234kg, 1×515lbs/234kg, 0×535…
I dont know what was going on but I had no top end. I put my suit on(same suit as squats) to see what I could do with it for deadlifting. It ended up that I just couldn’t finish my lifts today. Not sure if it’s from the extra wide box squats leaving my hips a little weak or what. I’ve also come down with a cold…blah blah blah no excuses. The weight just didn’t want to move well today.
Had to goto work so I didn’t have time to do accessory stuff.
Speed Bench: 8×3@195lbs/89kg + chains
Close Grip: 3×5@260lbs/118kg
Dips: 3×8@bw(301lbs/137kg)
Pull Aparts: 3×15@monster minis
Laying Lateral Raises: 15@15lbs/7kg, 2×10@20lbs/9kg
External Rotations: 3×8@25lbs/11kg
Nothing much to say about the day it was pretty standard. The first set of close grip was hard, I haven’t done them for a while and I couldn’t seem to find the grove. Same feeling goes for dips, I just couldn’t seem to find the groove or rhythm the first set.
Finished with more rear delts and rotator work. I’m not sure if you can over do rotator work but I sure hope I’m not.