Warm Up
2 sets of reverse hypers, 2 sets of incline situps
Shoulder complex
Shoulder band stretching
Bench Press
2X15 @ 45
2×3 @ 45+mini bands
2×3 @ 95+minis
8×3 @ 135+minis Less than a minute between sets, three grips. Very fast. Felt light (probably was a little light)
185+minis x 1
225+minis x 1
235+minis x 1
4 board press
185+minis x 5
195+minis x 5
205+minis x 5
DB Row
60×8
100×10
2×6 @ 115
Lateral raise
3×15 @ 20
Incline Tate Presses
3×8 @ 40
22 minutes elliptical trainer.
So, on a whim, I decided to see if I can hit my planned openers for the meet in May. On Friday, I pulled 405 sumo with no gear, coming back after taking a couple of weeks off due to a lower back issue. Today, I did this:
Warm Up
Reverse hypers, 2×10, incline situps, 2×10, shoulder complex, band stretching.
Bench Press
2×20 @ 45
2×3 @ 95
135×3
185×3
225×3
245×1
265×1
275×1
285×2
295×1
300×1
All of the singles were competition grip, competition pause, no liftoff, no spotters. The 300 was not 100% effort, but I made a deal with myself that if I hit 300 I could go home and have a sandwich.
Pulldowns (because I lied to myself)
100×30, 20
Face Pull Superset with Pressdown
100×20
Shooting for a 1200 total might be aiming low. Assuming my squat hasn’t gone backwards, my openers will be 1110.
Warmup
Reverse Hyper, 2×10 @ 50.
Back was cramping, so couldn’t do incline situps.
Revers Band Bench Press
45×15
Add Bands
135×10
185×5
185×3
225×3
275×3
295×3
315×3 (PR)
335×1
355×1 (PR)
365×1 (PR)
375×1 (PR)
385×1 (PR)
That’s a 40 pound increase in my PR. I had no idea I would do that, given I had to start each set by laying on the bench and trying to relax my lower back, which was so tight I couldn’t get my heels on the ground at first. Not sure what happened – I was pretty dehydrated, but nothing else cramped.
DB Incline
80×10, 7
Pulldowns
110×15
2×8 @ 150
Face pull
2×15 @ 150
superset with pressdowns
2×10 @ 150
Took an extra day off. Not sure I got much out of the extra rest physically, but I did mentally.
Warm Up
Shoulder complex, band stretching
Bench Press
2×12 @ 45
2×3 @ 95
135×3
135+1chain x 3
8×3 @ 175+1chain. Less than a minute between sets, three grips
185+1chain x 3
225+1chain x 1
245+1chain x 1
265+1chain x 1
4 Board Press
225+1chain x 5
275+1chain x 5
280+1chain x 5
DB Row
60+8
3×8 @ 100
1 Arm press
2×7 @ 50
Incline Tate Press superset w Hammer Curls
2×8 @ 35
Pullover Machine
2×15 @ 70
Wave Wrap Up
Since my training is broken down into three ‘week’ (8 days) cycles, or waves, I evaluate how things have gone, what’s working, what isn’t, and what I need to change. First, I do need a deload this week. I’m starting to get some pain in my biceps tendons (probably from my shoulders), and my sleep is a little off. I will probably train tomorrow and do some light lower body work and sled dragging, Thursday do some upper work, and on my normal dynamic days, I’ll squat and bench working up to maybe 80%.
Next cycle, I’ll build on volume a little. No changes to max effort lifts, I’ll go back to straight weight on dynamic days. I think I’m going to stick with most supplemental exercises, but I’ll swap out one arm presses for sure. I think I may replace step ups with something a little more challenging, like a leg press, trap bar deadlift, or a one leg squat. Otherwise, I don’t want to mess with things too much, as everything seems to be working.
Warm Up
Reverse hypers, incline situps, shoulder complex, band stretching
Incline Close Grip Press
45×10
95×5
135×3
155×3
175×3
190×3 (PR)
205×1
215×1
225×1 (PR)
235×1 (PR)
175×5
That’s a 15 pound increase since I did these last. The last two inches of the lockout felt like it took about 15 minutes.
DB Incline
2×12 @ 70
Pullup
3×5
3×4
1×3
Rear delt raise
3×8 @ 30
Band Pressdown
Light band 3×12
Warm Up
2 sets each of reverse hypers and incline situps. Shoulder complex, shoulder stretching with bands.
Bench Press
2×15 @ 45
95×3
135×3
135+1chain x 3
155+1chain x 1
8×3 @ 175+1chain. Less than a minute rests, alternated three grips (2 close, 3 med, 3 pinky on rings)
4 Board Press
225+1chain x 5
245+1chain x 5
255+1chain x 8
DB Row
60×10
3×10 @ 90
1 Arm Press
30×5
2×7 @ 50
Incline Tate Press ss w/ Hammer Curl
2×8 @ 30
Old Pullover machine
2×15 @ 50
2 Board Press
2×15 @ 45
95×5
135×3
185×3
225×3
245×3
265×3
275×3
285×1
295×1
305×1
315×2 (PR!)
235×8
Old PR was 310×1. Not too bad.
DB Incline
2×12 @ 65
Pullup
6×4
Rear Delt raise
3×12 @ 25
Band pressdown
2×15 w/ Light band
Some guy (I was about to call him ‘old’, but he was probably my age) didn’t like the heavy music someone was playing in the gym. He tried to get me to commiserate with him. No luck.
Warm Up
Reverse Hypers, incline situps, shoulder complex, band stretching.
Bench Press
2×15 @ 45
95×3
135×3
135+1chain x 3
8×3 @ 175+1chain (less than one minute rests. Speed pretty good.)
225+1chain x 1
245+1chain x 1
255+1chain x 1
4 Board
225+1chain x 5
235+1chain x 5
245+1chain x 5
DB Row
3×12 @ 80
1 Arm Press
30×5
2×6 @ 50
Incline Tate Press ss w/ Hammer Curls
2×10 @ 25
Really happy with today’s training. Hit a PR and felt great. I usually don’t feel like doing the accessory stuff at the end of the workout, but today I felt like doing more.
Warm Up
Reverse Hyper
2×10 @ 70
superset with
Incline situps
2×10
Floor Press
2×15 @ 45
95×5
135×3
185×3
205×3
225×3
245×3 (PR)
255×3 (PR)
265×1
275×1
285×1 (PR)
3×5 @ 225
DB Incline Press
60 x 12, 8, 6
Pullup
5×4
Rear shoulder raise
3×12 @ 20
Band pressdown
2×15 @ light band.
Bench Press
2×15 @ 45
45+chains x 3
95+chains x 3
135+chains x 3
8×3 @ 155+chains (3 grips, less than 1 minute rest)
4 Board press
185+chains x 5
225+chains x 5
235+chains x 5
DB Row
4×10 @ 60
1 Arm Press
20×10
2×8 @ 40
Band pressdown
light band, 2×10
Windy Recycling Day 