inked's log

[inked1]

bench all done with a pause at the bottom
308 x 3
330 x 1
352 x 1
374 x 1 (hardly any pause)
396 x 1 (no pause)

close grip
220 x 5
242 x 5
242 x 5
242 x 3

incline
220 x 8
242 x 5

flyes
44 x 12 (3 sets)

neck exercises

good quick workout.Feeling more confident with the pause

 

[pullinbig]

396x1 is nice. make sure you pause everything til after the meet on chest work. you ever find out if its a touch-n-go or a pause meet?

 

[inked1]

yeah, they said its about a 1 second pause at the bottom
396 was fucking heavy, just trying to get my body used to holding that sort of weight

 

[pullinbig]

make sure you pause everything in training til after the meet, everyting. are they giving the press command or is it up to the lifter to pause it?

 

[inked1]

not sure. In training I have been getting whoever is spotting me, to tell me when to press it.
I'll start pausing everything from here on, thanks for the advice

 

[inked1]

deads
308x3
396x1
418x1
440x1(failed 1/2 way up)
308x8

cable row
stack x 7(2 sets)

preacher curls
132 x 5(2 sets)

 

[mister69]

great workouts brotha!

Good luck on the meet ...sure you will smoke em

 

[pullinbig]

deads
308x3
396x1
418x1
440x1(failed 1/2 way up)
308x8

cable row
stack x 7(2 sets)

preacher curls
132 x 5(2 sets)

abs on squat and dead days. whens the meet?

 

[inked1]

thanks M69

PB I do abs a few times a week, at home and at the gym. usually I will do a light ab/lower back warm up before squat and dead days

the meet is early August(the 7th I think)

today was bench(all with 1 sec pause before pressing)

308 x 3
330 x 2
352 x 1
374 x 1

incline DB
2 sets 88 (12,8)

close grip bench
5x5 weight pyramid between 132 and 220

DB flyes
2 sets 44(12,12)

calf raises

felt pretty good

 

[pretty ricky]

how much do you weigh?nice paused bench regardless!

 

[inked1]

thanks, I'm somewhere around 240
been busy with work and haven't updated the journal
I did squats on thurs
1 x 352
3 x 308
12 x 220

leg press
440 x 8

hammy curls
stack x 6


bench fri
just practiced some pauses
308 x 4
330 x 1
352 x 1
374 x 1

trying to improve my press from the chest.The first inch sucks, tried fucking around with 220 bringing it down to an inch off the chest and holding it for 5 sec then pressing it x 5( for 2 sets)

close grip bench(finger just inside rings)
5 x 220

finished with some pushdowns and a few bicep curls

 

[pullinbig]

nice numbers ink. 170k (374) x 1 raw paused is nice.

 

[inked1]

thanks, my bench is by far my best lift. After this meet is over I'm going to work a lot harder on bringing up my squat,it's been lagging hard.

 

[inked1]

dead day

abs and some lower back warm up
3 x 5 wide grip chins (body weight)

deads
1 x 396 (no problems)
1 x 440 (failed 1/2 way) I want to pull at least this at the meet
8 x 308

seated row
stack x 6 ( 2 sets)

ezybar preacher curls superset with db hammer curls
132 x 3 + 38.5 x 12 (2 sets)

neck work

 

[inked1]

bench

308 3x3
220 x 10 (holding 1 inch off chest for 3 secs)

close grip bench

220 3x5

incline db press
99 x 10

db flyes

44 x 12

 

[pullinbig]

whens the meet again bubba?

 

[inked1]

12 more sleeps (sunday the 7th I think)

 

[pullinbig]

dont lift the week of the meet.

 

[inked1]

yeah??
I was wondering when to quit
thurs is squats, then some tri's and bench on Friday. i was going to do deads again on Monday.
should I just finish up on friday?

 

[pullinbig]

do your deads on thursday in place of squats. nothing other than a somelight cardio next week. maybe wednesday at the latest./