Floor Press: 3×8@250/114
Legs up bench: 5×5@215/98
Rotator Cuff: 6sets
Rear Delts: 1×15, 1×20, 1×10 all with monster minis
Pretty light weight but lots of volume on the agenda today. This is pretty much how the first three sundays look, just with a little more weight each week. Even with the lighter weights the 8th rep was a tough one on all three sets. The legs up were all paused and they were easy all the way through with good explosion the whole time.
As Jamie mentioned we are thinking of doing a meet at the end of January. Which will pretty much coincide with the end of this routine. Once we decide for sure if we are going to do it I will have to modify the last few weeks to allow for some gear work to get done. I’ve updated the side with my new goals that I’d like to see at the end of this routine. They put me within 2.5kg of qualifying for nationals.
Box Squats: 3×5@315/143
Pull Throughs: 3×10@130/59
GHR: 3×8@bw
Abs: 3×10@122.5/56
I did my work sets of box squats with three different stances. Starting with narrow(shoulder width), then my competition stance, and last was extra wide which was about 5 inches wider than my comp stance. I found that the wider I got the easier they got. Narrow stance was really tough on my quads and really wide left my hips feeling abused. I’m going to try working all stances.
My hammies were still sore from tuesday’s SLDLs so I knew pull throughs and GHRs would be an adventure and I wasn’t wrong. The pull throughs were easy enough as I kept the weight low but the GHRs were really tough.
CGB: 5×5@215/98
Lockouts: 3×5@365/165
Shoulder Press: 10@95/43, 2×10@135/61
Abs: 3×15@110/50
Alot of volume on the pushing today. It woke up some soreness I didn’t know I had from the meet. This workout was mostly ment as a light, high volume, “get back into it” kind of thing. The CGB was light but by the last rep of the last set I was definately tired. The lockouts were harder than need be because I was working with Jeff so the range of motion was about 8inches instead of the 4inches I would prefer.
Sets of ten for shoulder presses are the work of the devil. I was struggling pretty hard by the last few reps on each of the sets at 135.
I got a video compiled of my bench from westerns. It’s 7mb and in wmv format.
Video
SLDL: 3×10@242/110
GM: 3×10@155lbs/70
DB Shrugs: 8@76/34.5, 8@87/40, 8@92/42(weight is per db)
Bent Over Rows: 3×8@185/84
I’ve been itching to get back to the gym since Sunday. I’ve designed a new routine which started today with my SLDL’s. The SLDL part is based on a routine by Sgt. Rock that was in the last issue of Monster Muscle. I’m hoping this will help bring my deadlifts up as they are definately where I could use some improvement.
I’m hoping to get some video up tonight of my lifts from the meet. We’ll see how it goes.