Time to start a new one
- Thread starter jcp2
- Start date
jcp2
Community Veteran
last nights shirted bench routine
495 off two board, got it but was all over the place. We decided to drop the weight and work on form since i am having problems flaring my elbows early enough, i am punching the weight off my chest.
425 3x3 things got much better
called it quits as i have been doing quite a bit board work, and i am starting to see the signs of being a tad overtrained.
DE squats, today
15 sets of 2 in about 9 or 10 minutes. 235 + doubled greens. This was rough, i had muscles burning i never knew i had. Did this on the recommendation of a few people.
Deadlifts agains doubled minis 315 5 sets of 2 felt awkward, first time pulling in months.
reverse hyper 260 2x10 1x8
Pullthrough 140 plus minis x12 170 plus minis x10
Felt good all in all.
495 off two board, got it but was all over the place. We decided to drop the weight and work on form since i am having problems flaring my elbows early enough, i am punching the weight off my chest.
425 3x3 things got much better
called it quits as i have been doing quite a bit board work, and i am starting to see the signs of being a tad overtrained.
DE squats, today
15 sets of 2 in about 9 or 10 minutes. 235 + doubled greens. This was rough, i had muscles burning i never knew i had. Did this on the recommendation of a few people.
Deadlifts agains doubled minis 315 5 sets of 2 felt awkward, first time pulling in months.
reverse hyper 260 2x10 1x8
Pullthrough 140 plus minis x12 170 plus minis x10
Felt good all in all.
blackbeard
New member
the shirted stuff will come back youve done it before its just a matter of relearning the groove.youll get it
I like the idea of dropping the weight and working your form and being strict with the time on box squats..what doy ou think about taking the bands OFF and just going straight weight..I think youll find your groove better that way and then head back to the bands
bout time you styarted using the JS platform
I like the idea of dropping the weight and working your form and being strict with the time on box squats..what doy ou think about taking the bands OFF and just going straight weight..I think youll find your groove better that way and then head back to the bands
bout time you styarted using the JS platform
jcp2
Community Veteran
blackbeard said:the shirted stuff will come back youve done it before its just a matter of relearning the groove.youll get it
I like the idea of dropping the weight and working your form and being strict with the time on box squats..what doy ou think about taking the bands OFF and just going straight weight..I think youll find your groove better that way and then head back to the bands
bout time you styarted using the JS platform
The squatting thing came from a guy i lift with who does westside, it helped him and another guy we know very well. Most of their Dynamic training is done with bands. i will ditch the bands a bit when i ditch the ME day, and go back to squatting and deadlifting on different days. Right now i am going to stick with what he said and wave the weight up like this for three weeks and see.
blackbeard
New member
cool..hope it helps
jcp2
Community Veteran
Close grip
275x3
315x3
335x3
355x3
365x2
Comp grip bench 315x9
incline dumbell 135x8 lockout was toast buy this time
Side lateral raises 30x20 40x10
Kelso shrugs
3 pl x8
4 pl x8
4.5 pl x8
5pl x8
Standing Ab pulldowns 2x8, 1x9 always looking for the stupidest of prs
face pulls 150 15, 13
Volume will be up for the next month or so. See how it goes, need to up cals along with it.
275x3
315x3
335x3
355x3
365x2
Comp grip bench 315x9
incline dumbell 135x8 lockout was toast buy this time
Side lateral raises 30x20 40x10
Kelso shrugs
3 pl x8
4 pl x8
4.5 pl x8
5pl x8
Standing Ab pulldowns 2x8, 1x9 always looking for the stupidest of prs
face pulls 150 15, 13
Volume will be up for the next month or so. See how it goes, need to up cals along with it.
blackbeard
New member
nice PR homie
jcp2
Community Veteran
SS bar box squats below parallel
255x3
285x3
305x3
325x3 Starting to feel better, going to really run them up next week.
Bent rows off floor, back arched hard.
235x8
255x8
275x8
GM's natural stance
225x5
275x8
315x8 all reps to close to parallel. I can have seen a huge diffence in the strength of my posterior since i have done these last about 7 or 8 months ago
seated cable rows 2x15
Was going to do one more posterior exercise, but i felt i had a good workout and shut it down.
255x3
285x3
305x3
325x3 Starting to feel better, going to really run them up next week.
Bent rows off floor, back arched hard.
235x8
255x8
275x8
GM's natural stance
225x5
275x8
315x8 all reps to close to parallel. I can have seen a huge diffence in the strength of my posterior since i have done these last about 7 or 8 months ago
seated cable rows 2x15
Was going to do one more posterior exercise, but i felt i had a good workout and shut it down.
blackbeard
New member
good session homie
i just got myself a really good deal on an ivanko bar as well as a SS bar so im gonna be using the SS bar a lot more..plan on picking up a cambered bar as well after i build or buy a DL platform
i just got myself a really good deal on an ivanko bar as well as a SS bar so im gonna be using the SS bar a lot more..plan on picking up a cambered bar as well after i build or buy a DL platform
jcp2
Community Veteran
blackbeard said:good session homie
i just got myself a really good deal on an ivanko bar as well as a SS bar so im gonna be using the SS bar a lot more..plan on picking up a cambered bar as well after i build or buy a DL platform
SS bar is badass, i have not used the big cambered bar. I am in the process now of stocking up on kettlebells, i have my first one, a 50lber.
blackbeard
New member
jcp2 said:
you fucked around with the kettleballs before right??
there was a good article in PLUSA awhile back with Donnie about kettleballs..you see it?
jcp2
Community Veteran
Shirted bench
dropped 45 from bar on foot x1 still sore
425x2
455x2
495x1 I think my for issues are resolved just needed a little more time in the shirt. Now i need to work heavier because i am no where neer touching.
5 board
335x3
405x3
435x3
470x1 missed second
DE squat with green bands
235x4x2
260x4x2
285x4x2
45 hypers with green band 3x8
AB pushdowns 3x8
Kettlebell swings 50lber 3x12 each arm. These hit the glutes like nothing i have ever done.
dropped 45 from bar on foot x1 still sore
425x2
455x2
495x1 I think my for issues are resolved just needed a little more time in the shirt. Now i need to work heavier because i am no where neer touching.
5 board
335x3
405x3
435x3
470x1 missed second
DE squat with green bands
235x4x2
260x4x2
285x4x2
45 hypers with green band 3x8
AB pushdowns 3x8
Kettlebell swings 50lber 3x12 each arm. These hit the glutes like nothing i have ever done.
blackbeard
New member
what shirt you using?
was that 1 workout bench and squat?
looking good homie
was that 1 workout bench and squat?
looking good homie
jcp2
Community Veteran
close grip
275x3
315x3
340x3
365x3
Comp grip flat 315x11
Shoulder press off pins at eye level, resetting on each one
235 5x5 felt like getting some delt work in, was fried after this, lol
Green band pullaparts 3x10
Green band pushdowns 15, 10, 7 shot here, called it a day.
275x3
315x3
340x3
365x3
Comp grip flat 315x11
Shoulder press off pins at eye level, resetting on each one
235 5x5 felt like getting some delt work in, was fried after this, lol
Green band pullaparts 3x10
Green band pushdowns 15, 10, 7 shot here, called it a day.
jcp2
Community Veteran
Deadlift 495x5 first time pulling deads since my meet in Nov, felt heavy, lol
GM's natural stance 235, 285, 325, 355x5
Chest supported one arm row 3x6 real fucking heavy today
Reverse Hyper 3x8 280lbs stiff legged, no real swing to speak of
Seated cable row 300x8 these were ugly as hell, but i had to beat one of my training partners, lol.
GM's natural stance 235, 285, 325, 355x5
Chest supported one arm row 3x6 real fucking heavy today
Reverse Hyper 3x8 280lbs stiff legged, no real swing to speak of
Seated cable row 300x8 these were ugly as hell, but i had to beat one of my training partners, lol.
blackbeard
New member
looking good
other thena the heavy feel how was it groove wise
other thena the heavy feel how was it groove wise
