CGB: 3×8@220/99.8
Lockouts: 5@300/136.1, 5@315/142.9
Floor Skull Crushers: 10@75/34, 2×10@95/43.1
Dips: 2×8@bw
BB Bicep Curls: 20@45/20.4
The numbers are all pretty low but this is what the routine calls for so I’ll follow it as close as possible. The close grip bench was easy, no trouble with any of the sets. The same story goes for the lockouts, the weight was light and easy and I even went up on the second set as the routine called for 2×5@300/136.1 but I just couldn’t do another set that light. However once I started getting into the skull crushers and dips the triceps really started to wear out. The dips were supposed to be 3×10 but all I could get was 8 each set, now I haven’t done dips in months and months so I need to get the balance back too as I was quite unstable during both sets.
Thank God tomorrow is a day off, my legs are just killing me from yesterdays workout so I may try and get in to do a quick and easy cardio workout just to get some blood in them.
Squats: 3×8@275/124.7
Lunges: 12(6/leg)@135/61.2
Walking DB Lunges: 16(8/leg)@43/19.5
SLDL: 10@275/124.7, 10@295/133.8
Abs
Holy crap, the volume all week has been tough but this workout near killed me. The squats weren’t all that bad on their own, each set was tiring and really got the heart pumping but they weren’t particularly difficult. You will note that this is the first set of squats I’ve done in about a month since I dropped them to try and let my shoulder heal. The shoulder was a little sore during the first set or two but seems okay now, I’ll try to massage it to make sure it doesn’t get bad again.
The first set of lunges I did with a barbell but I tweaked something in my right shoulder(left is my bad one) so I decided to move on and do some walking db lunges for my second set which worked out pretty well. The “near killed me” part was the SLDLs, the first set wasn’t too bad, I had to lay on the ground for about a minute or so after the set but other wise I was alright. The second set I was pretty well done after 5 reps but gutted it out to 10, I layed on the ground for a couple minutes then stood up and felt faint so I ended up sitting down for about 10 minutes before my heart stopped racing and I stopped feeling like I was going to puke. There was one point where I was trying to decide if I should try and get to the bathroom incase I puked or if standing up would be enough to get me to puke…I decided to wait it out. I have to say this program will definately get me in better cardiovascular shape which can’t hurt a thing. I’m also down about 8 pounds or so since before nationals…if I keep this up I may see below 300 again soon.
I also tried a guys pair of squat shoes today instead of my chucks and all I have to say is I’m getting a pair.
I’ve put together a little video of my attempts from nationals, along with one of my favorite William Shatner songs “Has Been”.
Speed Bench: 9×3@185/83.9+green bands
3 Board Press: 3×5@345/156.5
Front Raises: 3×12@45/20.4
Internal Cable Rotations: 3×15@30/13.6
External Cable Rotations: 3×15@20/9.1
Standing Cable Cruches: 3×15@110/49.9
It was a fun workout, I just can’t seem to get enough of going to the gym these days. I haven’t done speed work in months now as it used to be a problem with my shoulder. The board presses proved to be a little challenging on the first set especially but I seemed to find the groove on the second and third sets much better.
I also haven’t done front raises in months and months, probably since I finished this program the last time so the prescribed sets of 15 got cut back to 12s as my front delts fatigued quickly. Finished with lots of rotator cuff and ab work.
Conventional Deadlifts: 3×10@275/124.7
Good Mornings: 10@185/83.9, 10@205/93, 10@225/102.1
Lat Pulldown to Chest: 2×15@135/61.2
Reverse Hypers: 2×10@bw
Wood Choppers: 2×10@85/38.6
Damn, sets of 10 are freaking hard with main exercises. I was panting for a couple minutes after each set of deadlift and even with the light weight by the 10th rep my grip was being challenged(although I was using a crappy bar). The same thing goes for the good mornings, I think the most I’ve done on these ever was 8 reps and that was only for one week I think. Although the weight was still pretty light on the third set so I’ll have to start higher next time.