gfd's training notes (battling the bad back)

[getfitdoc]

squats
85% 5 sets of 2

single leg squats
45#x10
65#x10
135#x8
70# (kettlebells suspended from #3bands on each side) x 8

GHR 2 sets to failure

 

[getfitdoc]

AM,

i don't think that im that strong.

I have been able to make gains this past year and a half, but in about 2 more years, i think i'll be "strong".

I consider strong (for my size, 185#) to be:
Bench 350 raw
Squat 400 raw
Deadlift 450 raw

*those are at least my goals. I'd like to be able to hit those numbers below 200#.

 

[getfitdoc]

bench
85%
5 sets of 2

3 board press
315x1

shoulder grip chin ups
BWx12
+45# DB x 6
BW x 10 slow down, pause at top

rear delt cable flys on knees
3 sets 15 reps

45 degree low back ext
#4 band x12
#5 band x 12 x 2

 

[getfitdoc]

Squats 65%
8 sets of 2 reps (as deep as possible).

Single leg squats
45#x10
95#x10
135#x8

GHR (conventional style)
BWx15
#3 band x12
#3 band x 12
12# bar across back x 15

 

[getfitdoc]

Saturday
RM bench 100# chain
Chain push ups
3 sets failure.

Wide pull downs
175#
x15,x12,12
super set with
neutral grip face pull
3 sets x15 reps. 8#

shoulder press w/barbell
95#x15
115#x12,10

Bicep tricep super set
DB curls 30# against a wall, kept elbows on wall whole set.. (strict)
x15
x15
Rack lockouts
225#
x12
x10

 

[AngryMuscles]

i hate chin ups.

 

[getfitdoc]

saftey bar squats

220 x 3x 2

190 x 2 x 8
as deep as possible.

single leg squats w/ ss bar.

bar x 10

bar+60# chain x 10

bar +100# chain x 10

bar+20#+100#chain x10

GHR
bwx15
+35# bar on back x 8x2
BW x 15

 

[AngryMuscles]

don't single leg squats hurt ur knees???

 

[getfitdoc]

don't single leg squats hurt ur knees???

no.

my knees have never felt better since i added them in.

I keep my weight through my heels and take the knee through a full range of motion, under control.

 

[getfitdoc]

bench

95% x1 x4

4 board press

225x10
315x2

 

[getfitdoc]

dead lifts
reverse grip, regular (no trap bar this time)...

worked up to 385x1
401x miss.

I got it off the ground, but I was using too much low back so i dropped it.

I'll get it soon enough.

Then i worked:
GHR 3 sets failure
supersetted with
wide grip pull-ups 3 sets, slow paused at the top.

 

[getfitdoc]

wednesday
bench
135+ mini bands

8 sets of 3

Assisted pull-ups. really slow and controlled (bench width grip)

super set with

seated cable row, close grip.

3 sets of 15 reps

shoulder front raise
super set with
shoulder side raise
super set with
reverse fly
DB's,,, 2 sets of 15 reps in each spot.
-----------------------------------------
Yesterday
Hill sprints

----------------------------------------
today
squats
225 x 5
95% for 3 sets of 1
225 x 5

GHR + 35# bar on back
3 sets
12
12
12

 

[getfitdoc]

bench
worked up to
305x1
1 board 315x miss.. missed at the top. so close. it was a long hard faught attempt.

3 boards 315 x 1

dips
bwx25
+50#db x 20

tri ext cable 2 sets 20 reps

bout 1.5 hours later, sprints.

 

[AngryMuscles]

how ya strength coming?>

 

[getfitdoc]

better.

just missed 315 off 1 board. and i mean JUST missed it.

 

[AngryMuscles]

i want to bench 315..then that would mean i could bench more than anyone at our gym. would feel special

but as dave tate said, 200 is the half of 400 and 400 is the half of 800.

 

[getfitdoc]

so whats 315?

 

[AngryMuscles]

315 half of 630

 

[getfitdoc]

how old are you now?

i gaurentee if you keep busting your ass, and eating a lot, you'll be able to bench 315. keep listening to guys like PB..

 

[getfitdoc]

back

pull-ups
+50#DB x 3
+70# DB x 2
+50# DB x 3

BW x 15
x12

Suspended BW rows (feet on bench)
4 sets x 10 x 10 x 12 x12

suspended reverse flys BW
3 sets 12 reps

Bicep work.