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Post by Cormac on Jun 1, 2015 15:59:23 GMT -5
Monday 1/6/2015
Squat
308 - 3 x 3 308 - 1 x 5 (first set done wrapless all other sets with very loose knee wraps).
Gh raise weighted x 15,9,8, non weighted x 10
Decline abs x 15,10,10,10.
Back attack 35kg/77lb - 4x8
Lat pull downs 4 x 10
Bear hug walks with med ball x 3 laps
Notes. Squats felt easy especially with the wraps on.
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Post by Cormac on Jun 2, 2015 16:00:07 GMT -5
Tuesday 2/6/2015
Bench
204 - 5 x 3.
Close grip pause bench.
155 x 9 155 x 8
Db bench 55 x 8 60 x 8 60 x 8
Incline tricep extensions 3 x 10
Cable pushdowns - 3 x 10
db curls x 10,10,8,8 Hammer curls 2 x 8
rear delt flies x 20,15,15.
Notes. Bench is very frustrating at the minute, couldn't get proper leg drive at all. Bench is just stalling badly all the time.
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Post by Cormac on Jun 4, 2015 15:43:12 GMT -5
Thursday 4/6/2015
Deadlift
397 - 3 x 3
Chins body weight(various grips) 5 x 5
Leg curls - 3 x 12
Back attack - 4 x 8 ...used 35 kg for 3 sets then 42.5 for the last.
T-Bar rows - 20kg x 10, 10, 10 , 8.
Weighted decline abs - 5 x 10
Back extensions 2 x 15.
Notes. Deadlifts were good today, my last set was by far my best, my old pr was 397 x 5 and I definitely could of done 6 or 7 had I have gone all out today.
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Post by Cormac on Jun 5, 2015 15:46:24 GMT -5
Friday 6/6/2015
Comp Bench
176 x 2 187 - 4 x 2
Touch n go 176 x 10 (wide grip). 176 x 10 (close grip).
Db shoulder press 44s - 3 x 8.
Plate raises 25 - 4 x 12
Back extensions 4 x 15 with 25lb
Ez curl JM Press 4 x 10.
Notes. For some reason I feel I have more power when I pause than when I touch and go. Good session today.
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Post by Cormac on Jun 8, 2015 16:09:28 GMT -5
Monday 8/6/2015
Squat
320 - 3x3 320 x 5 (used very loose knee wraps for all sets)
Back Attack 50 kg - 2 x 8, 1 x 10, 55kg - 1 x 8.
Weighted back extensions 10kg x 10 24kg - 3 x 8
Weighted abs (20kg) 5 x 10
Notes. Good squat session weights felt easy tonight. Got hardly any accessory in though because the session took so long as one of the lads in the crew worked up to 800lb in a double ply suit.
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Post by Cormac on Jun 9, 2015 16:22:09 GMT -5
Tuesday 9/6/2015
Bench
warm ups x lots
198 x 1 209 x 1
220 - 3 x 1
231 x 3 (to a 3 board). 231 x 6 (to a 4 board).
JM Press - 4 x 8
Lat pulldown x 15, 10, 8 , 8.
DB curls - 2 x 10
Db hammer curls - 2 x 10
Tricep pulldowns - 3 x 10
Notes. Overloaded for a few sets tonight, triceps got so fatigued on the board presses. The singles tonight felt ok, gotta get accustomed to doing heavier singles again.
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Post by Cormac on Jun 11, 2015 16:19:23 GMT -5
Thursday 11/6/2015
Deadlift
155 x 5 220 x 3 286 x 2 352 x 1
397 x 1 408 x 1 413 x 1 419 x 1
Front Squats bar x 6 120 x 6 165 x 6 187 x 6 209 x 6
T bar rows - x 10,8,8 pause and squeeze at the top.
Weighted gh raise x 10, 8, 8.
Notes. Starting the peak for my next meet in 6 weeks time, i'm doing a deadlift only as iv'e already just done a full power meet in April, and for the longest time I have wanted to deadlift 500 pounds. That's my goal for the meet.
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Post by Cormac on Jun 12, 2015 15:06:16 GMT -5
Friday 12/6/2015
Bench comp paused
warm ups to 176 x 2
194 - 4 x 2
back off sets close grip no arch 176 x 9 155 x 9 feet on bench
Bent over rows - 135 - 4 x 8
T-bar rows - x 10,10,8
EZ barbell curl x 100 total reps (just the bar).
Planks. 1st set x 90 secs no weight 2nd setx 60 secs 25lb 3rd set x 60 secs 25lb
Band face pulls 3 x 20
Notes. More of an upper body pump session, didn't exert myself too much although the bar was moving slow as Hades for my top bench sets.
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Post by Cormac on Jun 15, 2015 15:49:29 GMT -5
Monday 15/6/2015
Squats.
90 x 5 175 x 3 240 x 2 285 x 1 308 x 1 with belt
330 x 5 (Belt + wraps) 330 x 3 (Belt + Wraps) 330 X 3 (Belt + Wraps)
Back Attack - 100lb x 10 120lb x 10 120lb x 10
Notes. Pretty good session considering I was tired, had to cut it short as I had an errand for work I had to run. Only had time for one assistance movement.
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Post by Ryan on Jun 16, 2015 6:32:46 GMT -5
Monday 15/6/2015 Squats. 90 x 5 175 x 3 240 x 2 285 x 1 308 x 1 with belt 330 x 5 (Belt + wraps) 330 x 3 (Belt + Wraps) 330 X 3 (Belt + Wraps) Back Attack - 100lb x 10 120lb x 10 120lb x 10 Notes. Pretty good session considering I was tired, had to cut it short as I had an errand for work I had to run. Only had time for one assistance movement. What's your bw these days?
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Post by Cormac on Jun 16, 2015 16:32:59 GMT -5
Ryan my bodyweight is between 187 and 190 at the moment, heaviest I have ever been.
Tuesday 16/6/2015
Bench With Comp Pause.
warms ups to 209 x 1
226 - 2 x 1
231 x 3 to a 3 board 242 x 2 to a 3 board missed third rep
265 x 5 to a 5 board (I have no idea why they had me do this, I guess just to feel the weight in my hands).
Barbell extensions 3 x 8 Dumbbell extensions 3 x 8
Barbell curls 2 x 10 DB hammer curls 3 x 8
Face pulls x 20, 15, 15.
Notes. Good long pauses on my bench tonight, the weights are far from impressive but I'm giving it all I got, the goal for the next 5 weeks is to hit 242 with a competition pause.
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Post by Cormac on Jun 18, 2015 16:03:52 GMT -5
Thursday 18/6/2015
Deadlifts
All warm ups of 1 inch deficit 155 x 5 265 x 3 330 x 1 375 x 1
working sets 419 x 1 430 x 1 441 x 1
Deficit Deads off 1 inch deficit.
308 - 3 x 5
Front Squats bar x 6 155 x 5 165 x 5 175 x 5
187 - 2 x 5 very controlled form I kept myself very upright
Back extensions - 4 x 12 with 25lb
Notes. Not as fast as last weeks top single but still felt easy. My form wasn't as good this week and probably the reason I wasn't as fast as last week. Feeling very confident about hitting my goal. Going to do a lot of deficits between now and the competition, if I can get that weight moving i'l lock it out no problem.
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Post by Cormac on Jun 19, 2015 14:27:25 GMT -5
Friday 19/6/2015
Bench + 1 chain each side , with competition pause.
lots of warm ups
176 x 2 182 x 2 182 x 2 187 x 2 187 x 2 with no chain.
close grip (legs crossed feet in the air) 155 x 10
Bench with pause no leg drive 155 x 8
T-bar rows - 4 x 10
Kettlebell snatches - 4 x 10.
modified jm press x 15, 15, 10
kettlebell curls 3 x 8
db tricep extensions 3 x 8
barbell curls x 20, 10, 10
Notes. Fun training and more of a pump session today. I added chains for instability and to make the movement harder, I think they make benching much more difficult and allow me to feel a challenge at lighter weights, definitely something i'l add in from time to time.
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Post by Cormac on Jun 22, 2015 15:57:29 GMT -5
Monday 22/6/2015
Squat.
342 - 3 x 3 (belt +knee wraps).
Back attack
132 - 4 x 8
Lat Pulldown narrow grip , 4 x 10
Circuit.
Gh raise on a back extension 2 x 10
Back extensions weighted 2 x 10
Decline sit ups weighted 4 x 10
Notes. Soild enough squatting, only thing i need to do is get my legs and back working together.
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Post by Cormac on Jun 23, 2015 15:52:24 GMT -5
Tuesday 23/6/2015
Competition Bench
warm ups to 209 x 1
231 - 2 x 1 (both well paused).
Back offs
187 - 3 x 5 (good long pauses for each rep).
Db Flat Bench
66 x 8,8,6. (paused these reps at the chest as if it were a bench press).
Tricep extensions - 4 x 10
DB curls - 2 x15, 2 x10
Shoulder rotation 3 x 15
Notes. My arch nemesis the bench as per usual was very tough. I need more power off my chest.
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Post by Ryan on Jun 23, 2015 16:06:44 GMT -5
Tuesday 23/6/2015 Competition Bench warm ups to 209 x 1 231 - 2 x 1 (both well paused). Back offs 187 - 3 x 5 (good long pauses for each rep). Db Flat Bench 66 x 8,8,6. (paused these reps at the chest as if it were a bench press). Tricep extensions - 4 x 10 DB curls - 2 x15, 2 x10 Shoulder rotation 3 x 15 Notes. My arch nemesis the bench as per usual was very tough. I need more power off my chest. If you have long monkey arms like me, then all you can do is try to shorten your stroke. To my knowledge, there's only two ways to do this: 1. work on making your arch bigger (tough to do if bench flat-footed, so you might want to bench off your toes, if your fed allows), and 2. Practice bringing the bar down to around your sternum so that the bench almost mimics a decline press. You might be doing these things already, but if your arms are long, you definitely need to be mindful of that. -Ryan
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Post by Cormac on Jun 25, 2015 16:07:26 GMT -5
Thursday 25/6/2015
Deadlifts off a deficit 155 x 5 220 x 3 285 x 2 352 x 2
off the floor 397 x 1 441 x 1 463 x 1 468 x 1 #pr.
Deficit back off sets 330 - 3 x 3
Front squats with very narrow stance. Bar x 6 121 x 6 165 x 6 165 x 6
1 arm farmers walks
70 lb bells x 2 laps
Notes. Came into this session feeling the effects of a head cold but I did what i needed to do and am well on my way to my 500lb goal. First set of 463 flew up , the second set with 468 was a good bit slower mostly due to fatigue in my low back.
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Post by Cormac on Jun 26, 2015 7:33:33 GMT -5
Ryan - I'm not sure if my arms are really long or if I just have a shallow chest but it makes benching very difficult. I have recently put a lot of work into my set up to make my arch bigger (still have a long way to come with it though) but since ive started this way I find it hard to get leg drive into my pressing. My old style of benching was more powerful I felt as I didn't arch as high but I let the bar sink hard into my chest and i'd almost catapult it at the press command.
I'm thinking of giving the buckeye bench routine a try as well ive heard great things about it off this forum.
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Post by Ryan on Jun 26, 2015 9:58:12 GMT -5
Ryan - I'm not sure if my arms are really long or if I just have a shallow chest but it makes benching very difficult. I have recently put a lot of work into my set up to make my arch bigger (still have a long way to come with it though) but since ive started this way I find it hard to get leg drive into my pressing. My old style of benching was more powerful I felt as I didn't arch as high but I let the bar sink hard into my chest and i'd almost catapult it at the press command. I'm thinking of giving the buckeye bench routine a try as well ive heard great things about it off this forum. You hit on an age-old benching dilemma right there: Do I want a bigger arch to limit the ROM, or do I need more leg drive to assist upper body push? You're correct that those two things are pretty much exclusive of each other. I think this is more a personal preference issue, but I have gotten better results with the former mindset simply because my arms are so proportionately long for my height that no amount of leg drive is gonna help me more than shortening my stroke. So just keep trying things, but definitely remember to stick with one methodology long enough to give it a chance to work. Good luck! Ryan
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Post by 3speed on Jun 26, 2015 11:48:45 GMT -5
Look up Jennifer Thompson videos on YouTube. She has benched over 300 in the USAPL 132 class and has a very good video on setup and how to get good leg drive. I'm on my phone at work so I can't post a link right now but it should be easy to find.
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Post by Cormac on Jun 26, 2015 15:04:59 GMT -5
Appreciate your help guys, Jennifer Thompson has an insane bench i'm going to start following all her tips, hopefully someday il reach that elusive 300 pound bench.
26/6/2015
Bench + chains
187 - 5 x 2
Pin Presses 1 inch above chest. 135 x 5 155 x 5 165 x 5 176 x 5
1 arm flat dumbbell press
44 - x 8,10,8
Circuit
Chins x 5
T rows x 8 - 15
Incline tri extensions x 12 - 15
Hammer curls x 10
Circuit repeated 4 times.
Notes. Added an extra chain for bench tonight and it made it very tough to be fast. I had some set up issues as I was benching on a different bench than i'm used too. Sped up my accessory work by doing it in a circuit.
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Post by Cormac on Jun 29, 2015 15:56:37 GMT -5
Monday 29/6/2015
Squat.
45 x 10 155 x 5 210 x 3 265 x 2 308 x 1
353 x 3 ( PR)( raw without wraps) just a belt.
330 - 2 x 3
Back attack - 4 x 8 w 130 ish pounds
Leg curls - 4 x 10
Weighted back extensions - 3 x 10
weighted decline situps 4 x 10
Notes. Pr triple in the squats tonight without knee wraps and just a belt on. After my deadlift meet is over i'm going to really go hard after my squat both with and without wraps.
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Post by Cormac on Jun 30, 2015 15:59:52 GMT -5
Tuesday 30/6/2015
Competition Bench
45 x 10 90 x 5 130 x 4 155 x 3 187 x 1 209 x 1 237 x 1 (This ties my old personal best, but this time the pause was much longer).
Slingshot overload 248 x 1 265 x 1 (both slingshot sets felt easy).
Paused wide grip bench.
155 x 6 155 x 6 165 x 6 165 x 5
Cable row - 3 x 8 DB tricep extension - 3 x 8 Db curls - 2 x 10
Notes. Tied my old personal best on Bench but with a far longer pause this time, the pause was longer than necessary and I still made the rep so i'm happy with the progress.
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Post by Cormac on Jul 2, 2015 17:11:58 GMT -5
Thursday 2/7/2015
Deadlift from 3 inch mats.
155 x 5 220 x 3 285 x 3 352 x 2 397 x 1 441 x 1 485 x 1 501 x 1 (went into this one way too fast and didn't set up right, my grip nearly slipped at the top but I held on and made the rep).
Deficit Deads 2 inch deficit 308 x 3 320 x 3 320 x 3
Lat pulldown - 4 x 10
Hammer strength row - 10,8,8,6.
Back extension - 2 x 15
Hammer curls - 2 x10.
Notes. I think i'm ready to pull 500 off the floor. I'm a lot weaker from the low blocks as I can't getting any leg drive and the bar moves slow. The most important thing is I take my time and set up right.
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Post by 3speed on Jul 2, 2015 17:45:30 GMT -5
I'm impressed. In the short time you have been on our board, you have kept your ego in check and made some very solid progress because of it.
Keep up the good work.
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