I knew today was a good day to squat, so I went all out raw
135x10x2
225x5
275x3
315x3
345x2
375x2 PR
405x1 1/2 need to get better depth, 405 was about an inch or so high, but Im still happy, thats the most weight I have ever squated so Im not compaining, I now know what I need to work on.
I was gassed after this, and hungry as hell, so I called it a day. I'll do some light assistance work tomorrow.
135
225
275
315
345
365
405
435
460-miss, got about an inch off the floor.
I didnt think today was a very good day, Ive never pulled that bad before. It may be because my back is pretty dead from squat and bench this week, and also because I have been nursing a sore lower back since the second week of football. Ill come back in 6 weeks and pull from the floor again.
Today my back is shot. and so is my abs, so I didnt think Id hit any good #s on the bench
Close grip 3 board bench (fingers about an inch past the knurling)
135x10
185x8
245x5
255x3
255x3
265x2
275x1
that was a good day in my book, the form is getting better, and my triceps are getting stronger. 5 months ago i couldnt even lockout 275 2 times off a 5 board with a wide grip! that's how good my form has gotten
incline DB press
50x5 just to test the waters because of my shoulders
65x2x4
75x2x4 PR
lying triceps extensions
40x3x4
40x8
dips
BWx3x15
skull crushers
75x3x7
does anyone do skullies anymore??
box squat
135x5
225x5
275x3 w/ breifs
335x2
375x1 beifs and suit, straps down the whole workout
455x1 high
475x1 high
505x1 bar rolled and, you guessed it, high
man I really need to work on sitting back in my suit so I can get down.
Ok so I took some time and rethought My program. I dont have enough deadlifts or squats in it to get used to gear, so i changed it up alot. I will be squatting and deadlifting from now on every week.
Was kinda depressed, and was a little of tempo so I decided to go to the gym and do some assistance work that I missed last night and some energy systems work, and foam roll and stretch.
sled lunges
step ups to about a 17 inch box, maybe higher w/ empty barbell
Abs
pull throughs
pull ups w/ fat bar. The fat bar seems to be the best for pullups
Join date: Oct 2008
Location: Connecticut, USA
Posts: 2090
Are you sure you should be using bands with the shirt already? I think youd benifit alot more with learning the shirt better with straight weight, rather than adding bands into the equation.
BlackLabel wrote:
Are you sure you should be using bands with the shirt already? I think youd benifit alot more with learning the shirt better with straight weight, rather than adding bands into the equation.
Yes it probably is, I didnt have too much trouble with them though, the shirt work is coming along great, that F6 is extremely easy to learn. I wont use bands for a while now, i just figured Id thrown them in with the rest of the stuff during the week, I used bands for everything else this week. It went great, it was just a little trouble when I went all out... Ill try again next sunday with either straigt weight or chains
135x6
225x3
275x3
315x2 w/ suit on, no breifs today
365x2
405x2 put the bands on
455x2
475x1 straps up
495x1 straps up w/ knee wraps
515x1 straps up w/ knee wraps
565x1/2 I went down and was not really focused on sitting back like i should have been, only went 1/2 way down, wasnt too hard
hack squat
135x8
185x8
225x6
275x6
prowler pushes w/ low handle
plate and a quarterx20yardsx3
EVERYTHING HURTS, might not be a good thing, hope I didnt hurt myself
150x2x5
200x3
240x3
290x0 dunnno what the problem was
240x2
290x3 I solved the problem...i think
310x2
330x2 put on single ply powerpants, thats all I used for gear
340x2
350x1
360x1 tough grinder, but it got up and I was happy
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