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Post by JK-ice on Jun 11, 2016 23:28:58 GMT -5
Saturday June 11th 2016 Dynamic lower
speed high bar squats 12 sets of 2 with 245 in 9 mins 40s
Inverse curls 1 min and a half rest times 10 5 4 4 4
back raises on GHR bench - holds mid way and at the top 12 10 10 9 10
skipped lats again to be cautious
side bends 120 x 9 105 x 9
45 minute workout
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Post by JK-ice on Jun 13, 2016 20:36:16 GMT -5
Monday June 13th 2016 Dynamic upper
Speed bench 9 sets of 3 with 175 in 8 minutes
DB flat bench 105 x 9 90 x 8 90 x 6 70 x 8 70 x 7
DB tricep extensions 22.5 x 18 22.5 x 9 20 x 8 20 x 7 17.5 x 11 17.5 x 9 17.5 x 9
1 arm DB rows 90 x 12 90 x 8 80 x 10
DB side raises 30 x 15 30 x 10 25 x 8
barbell shrugs - hook grip 215 x 10 215 x 8 215 x 11 215 x 6
1 hour workout
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Post by JK-ice on Jun 16, 2016 1:22:29 GMT -5
Wednesday June 15th 2016 Max effort lower
conventional deadlifts - 3 reps max 135 x 10 225 x 6 315 x 5 365 x 3 405 x 3 455 x 2 - straps 2nd rep too slow to try for a third, I would have missed it 405 x 5
stiff legged deadlifts on a platform 135 x 25 135 x 20 135 x 20
1 legged leg press 390 x 10 390 x 10 390 x 10
outer hip abductor machine 120 x 20 120 x 16 120 x 15
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Post by JK-ice on Jun 16, 2016 1:24:02 GMT -5
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Post by JK-ice on Jun 17, 2016 23:29:49 GMT -5
Thursday June 16th 2016 Max effort upper
Flat bench - T n G 45 x 15 95 x 10 135 x 8 185 x 5 215 x 3 245 x 5 225 x 7 225 x 5 185 x 7
dips 50 x 14 50 x 7 50 x 5 50 x 8 50 x 5
incline skullcrushers 80 x 13 80 x 10 80 x 8 70 x 12 70 x 10 70 x 10
lat pulldowns - wide 165 x 11 150 x 8 135 x 8
rear delt machine 130 x 13 115 x 12 115 x 10
The 245 x 5 felt great, solid speed on the last rep. The rest of the workout pushed low rest times
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Post by Cormac on Jun 18, 2016 11:17:35 GMT -5
Great work Joel, your bench seems to be growing from strength to strength, you really know your stuff. I noticed you do incline skullcrushers most upper days, would you consider this your main tricep accessory, i'd really like to see how you perform these. Hope your keeping well man.
Cormac
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Post by JK-ice on Jun 20, 2016 21:34:47 GMT -5
Great work Joel, your bench seems to be growing from strength to strength, you really know your stuff. I noticed you do incline skullcrushers most upper days, would you consider this your main tricep accessory, i'd really like to see how you perform these. Hope your keeping well man. Cormac Thanks man, my strength is going up, as far as knowing stuff things go the more I see the less I know. What seems to work for me is that flat bench pressing (maybe decline too) is the only thing that really increases my bench press. Although it has been my main triceps accessory, I really just rotate skullcrushers at different angles, and to different levels (forehead, nose, past head) every 3-4 weeks. My chest and shoulders are strong so they do more of the bench work, so I have to do triceps work just to keep them from lagging behind. These ones that I've been doing I use a medium grip with the EZ curl bar, and lower them past my head. All is going well, the other aspects of my life have been great recently
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Post by JK-ice on Jun 20, 2016 21:50:58 GMT -5
Saturday June 18th 2016 Dynamic lower
speed high bar squats 12 sets of 2 with 265 in 9 minutes 30 seconds
45° hyperextensions 100 x 12 100 x 9 100 x 8 100 x 5 100 x 6
band leg curls blue band x 30 x 25 x 25 x 25 x 25
t- bar rows 150 x 12 150 x 8 125 x 8
45° bench side bends 75 x 10 75 x 8
Monday June 20th Dynamic upper
Speed bench 9 sets of 3 with 175 in 7 minutes 40 seconds
DB flat bench 105 x 11 90 x 7 80 x 7 70 x 7 70 x 6
flat DB triceps extensions 25 x 15 25 x 9 20 x 10 20 x 12 ---> someone was talking about some serious matters so I had to have a little more than 45 seconds rest here 20 x 16 20 x 9 20 x 10 20 x 8
1 arm DB rows 95 x 13 95 x 9 85 x 9
DB side raises 30 x 15 30 x 10 25 x 10
barbell shrugs - hook grip 225 x 15 225 x 10 225 x 10
plate holds 45 plate x 4 sets
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Post by JK-ice on Jun 22, 2016 21:54:22 GMT -5
Wednesday June 22nd 2016 Max effort lower
body weight- 159 lbs
Box squat - just below parallel box 135 x 10 225 x 5 275 x 5 315 x 3 355 x 1 385 x 1 405 x 1 415 x 1 315 x 5 - beltless 315 x 6 -
seated leg curls 150 x 17 150 x 10 135 x 13 135 x 11 135 x 10
hanging leg raises 30 18 15
Just gotta keep on progressing slowly, pleased to have broken the 400 lbs mark
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Post by JK-ice on Jun 23, 2016 22:12:12 GMT -5
Thursday June 23rd 2016 Max effort upper
Flat bench - T n G 95 x 12 135 x 8 185 x 5 215 x 5 235 x 7 235 x 5 205 x 10 185 x 7 135 x 7 paused
incline DB triceps extensions 25 x 16 25 x 12 25 x 9 25 x 12 25 x 10
DB rear delt flies 30 x 15 30 x 10 25 x 12
Between low bar squats last night, and a tough day of drywall today, my elbows were killing me this workout so cut some work out
last night
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Post by JK-ice on Jun 27, 2016 9:41:45 GMT -5
Monday June 27th 2016 Dynamic bench
speed bench 9 sets of 3 with 155 + 40 lbs chain in 8 minutes 25 sec
incline DB bench 90 x 11 90 x 5 75 x 6 65 x 6 55 x 7
DB triceps extensions 25 x 17 25 x 9 20 x 9 20 x 10 20 x 11 20 x 8 20 x 8 20 x 8
Chest supported row - high grip 115 x 15 115 x 8 90 x 10
bench press with 5 second holds at the bottom, 5 second hold midway 135 x 6 155 x 3
elbows and bicep felt fine today
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Post by JK-ice on Jun 28, 2016 23:47:01 GMT -5
Tuesday June 28th 2016 Max effort lower
High bar box squat - just below parallel 135 x 10 225 x 6 295 x 5 - meant to be 285 325 x 1 365 x 1 385 x 1 405 x 1 385 x 1 315 x 5 - beltless 315 x 5 -
stiff leg deadlifts off a platform 155 x 20 155 x 17 155 x 15 155 x 15 155 x 15
hanging leg raises 30 17
the elbows were feeling too beat up to try for low bar squats again this week, going to train only high bar for a while. One of you guys had mentioned a lot of lifters train only high bar in the off season.
An Interestingly scary thing happened to me for the first time ever. Starting my drop set with 315 I sat too far back and nearly fell backwards, luckily my reflexes kicked in, the different bar path from low to high bar is becoming more apparent
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Post by Ryan on Jun 29, 2016 9:52:11 GMT -5
sometimes elbow soreness can be from pushing the bar with your hands (triceps thing). What's helped me with this in past has been tucking my pinky finger (for me on just the left hand- right elbow was never a bother) under the bar. It changes your grip, and subsequently your wrist angle making it a little more true and also prevents you from subconsciously driving your grip into the bar. Give it a try, but word of caution: this will be uncomfortable on your pinky the first few times doing it.
Side note- I recommend focusing on keeping a neutral bar path (bar in line with mid foot) instead of using sitting back as a cue. That works for geared lifters because they're sitting into a "sling" -their suit- which you don't have the benefit of rebounding from. Instead, why I try to do is start back with my hips, knees out over toes and make sure to "touch" in the hole and get the heck out of there. This will force a slight "folding" of your torso (lumbar flexion) but that's not a bad thing because it also forces you to drive out of the hole with your butt and lower back which is how you want to fire out of there.
Woody (3speed) trains a lot of high bar, he can give more insight there. I have found that when you train high-bar, it's similar to front squats where you're forced to almost squat with a vertical torso. Problem I encounter is that this tends to cause me to arch my back and get stuck on my toes which causes the bar path to be in an arc. I need practice to get better, but I generally just go with front squats instead of high bar because they work better with my anatomy.
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Post by JK-ice on Jun 30, 2016 10:11:25 GMT -5
Thanks Ryan, I'll try the pinkies under the bar for sure, it should help a lot. Hoping everything will go back to normal with some high bar squatting, I'll try to start squatting that way although making my knees go forward will be hard to get used to doing, that should stop me from almost falling backwards again haha
As a side note after watching a video on grip from Bryan Shaw, the cause of my elbow pain might just be my forearm extensors being neglected and weak compared to my flexors. It's hard to say what the cause was as I overused my grip the day after doing low bar squats, either way working the extensors can only help.
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Post by JK-ice on Jun 30, 2016 23:27:12 GMT -5
Thursday June 30th 2016 Max effort upper
standing Strict press 45 x 10 95 x 5 135 x 3 165 x 1 175 x 1 165 x 1 165 x 1
Flat bench with blue slingshot 255 x 7 255 x 5 255 x 7
Incline DB triceps extensions 30 x 18 30 x 10 25 x 11 25 x 9 20 x 11 20 x 15 20 x 11 20 x 10
Low pulley rows - wide grip 180 x 10 165 x 10 150 x 10 150 x 8
shoulders super sets (15 front, 15 side, 15 rear) 20s 15s 15s
In the past strict press hasn't really increased my bench at all, it's just fun and I wanted to do it as I enjoy strongman type things
Also my slingshot I've used twice is on the verge of not fitting me....
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Post by JK-ice on Jul 2, 2016 20:02:31 GMT -5
Saturday July 2nd 2016 Dynamic lower
speed box squats - high bar - below parallel box 12 sets of 2 with 245 in 11 minutes 15 seconds
Sumo deadlifts 315 x 5 405 x 7 - straps 405 x 6 -
band leg curls - blue band 35 30 30 30 30
parallel close grip pulldowns 180 x 12 165 x 8 150 x 9
Was feeling low energy this workout, although my squats were the most explosive they have been. Then surprised by the sumo pulls as it has been well over 6 months since doing them
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Post by JK-ice on Jul 4, 2016 20:56:44 GMT -5
Monday July 4th 2016 Dynamic Bench
speed bench 9 sets of 3 with 155 + 40 lbs chain in 8 mins 20 sec
Incline DB bench 90 x 12 90 x 5 70 x 6 60 x 6 50 x 7
DB rollbacks 25 x 14 25 x 9 20 x 12 20 x 9 17.5 x 12 17.5 x 9 17.5 x 10
Chest supported row - high grip 125 x 14 125 x 8 115 x 9
isometric bench - 5 sec pause at bottom - 5 second pause midway 155 x 7 155 x 4
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Post by JK-ice on Jul 6, 2016 20:43:43 GMT -5
Tuesday July 5th 2016 deload lower
stiff leg deadlifts 185 x 20 185 x 15 185 x 12 185 x 12 185 x 12
Chest supported rows with green band 20 18 18
outter hip abductors 150 x 20 150 x 14 paused 150 x 10 paused
Took the day off of doing heavy stuff since it has been a many weeks of working at over 90%. Going to do a max squat next week and then start George Leeman's program again after my short camping trip
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Post by JK-ice on Jul 7, 2016 21:04:18 GMT -5
Thursday July 7th 2016 Max effort upper
Ultra wide bench 45 x 10 95 x 10 135 x 10 195 x 10 195 x 10 195 x 10
DB incline triceps extensions 35 x 13 35 x 8 30 x 10 30 x 8 25 x 10 25 x 10 25 x 8
low pulley rows-wide grip 180 x 12 165 x 10 150 x 10
rear delt machine 120 x 15 120 x 12 105 x 12 105 x 12 105 x 10
Was intending to do a 5 rep max ultra wide, but even 95 pounds in this position was hurting my hands (between my thump and index) a lot, doing the 195 was very painful. It seems to be from my forearm extensors being so much stronger than my grip, my hands are really tight and even doing simple tasks here and there it hurts. I've started doing exercise by putting my hands in protein containers filled with water and lifting by opening my hands, it will be some time but it should balance things out.
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Post by JK-ice on Jul 9, 2016 22:36:02 GMT -5
Saturday July 7th 2016 Dynamic lower
bodyweight - 160 lbs
speed box squats - high bar 12 sets of 2 with 275 in 11 mins 40 sec
sumo deadlifts 315 x 5 405 x 8 - rep and grip rep PR 405 x 6
Band leg curls - blue band 40 30 30 30 30
parallel grip pulldowns 165 x 14 165 x 12 150 x 10
Earth shattering moment today, Eddie Hall with a 500 kg / 1102 lbs deadlift
Also props do Jerry Pritchett with a 1025 lbs deadlift, being the 5th man to break a grand
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Post by JK-ice on Jul 11, 2016 22:37:38 GMT -5
Monday July 11th 2016 Dynamic bench
speed bench 45 x 15 95 x 10 135 x 8
9 sets of 3 with 165 + 40 lbs chain in 8 mins 20 sec
Incline DB bench 95 x 12 85 x 6 75 x 6 65 x 6 55 x 8
DB rollbacks 30 x 13 30 x 8 25 x 12 25 x 9 20 x 12 20 x 10 20 x 10 20 x 12
Chest supported row 115 x 17 115 x 11 115 x 9
Isometric bench 5 sec bottom 5 sec mid way 165 x 7 165 x 4 135 x 2 - 10 sec pauses
All these bench reps have been helping my technique a substantially, pulling the bar apart is feeling much more natural
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Post by JK-ice on Jul 18, 2016 23:00:48 GMT -5
Sunday July 17th 2016
bench press 45 x 10 95 x 10 165 x 25 165 x 9 165 x 7
+accessories
Monday July 18th 2016 rack pulls
deadlift stance box squats 275 x 14
deficit deadlifts 300 x 15
+accessories
So another round of the George Leeman routine has begun, wondering if I'll stay at 160 lbs this time. Maybe my plan to convert my two bodybuilding friends to powerlifting will work muahahaha
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Post by Ryan on Jul 19, 2016 8:44:26 GMT -5
Sunday July 17th 2016bench press 45 x 10 95 x 10 165 x 25 165 x 9 165 x 7 +accessories Monday July 18th 2016 rack pulls deadlift stance box squats 275 x 14 deficit deadlifts 300 x 15 +accessories So another round of the George Leeman routine has begun, wondering if I'll stay at 160 lbs this time. Maybe my plan to convert my two bodybuilding friends to powerlifting will work muahahaha Converting BB's to PLing can be a tough sell. Those guys don't generally take well to training through pain, or training at high %'s. But, if they see the progress you've made, it can certainly help change their focus from how they look in the mirror to how much weight they can move.
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Post by JK-ice on Jul 20, 2016 22:28:05 GMT -5
Sunday July 17th 2016bench press 45 x 10 95 x 10 165 x 25 165 x 9 165 x 7 +accessories Monday July 18th 2016 rack pulls deadlift stance box squats 275 x 14 deficit deadlifts 300 x 15 +accessories So another round of the George Leeman routine has begun, wondering if I'll stay at 160 lbs this time. Maybe my plan to convert my two bodybuilding friends to powerlifting will work muahahaha Converting BB's to PLing can be a tough sell. Those guys don't generally take well to training through pain, or training at high %'s. But, if they see the progress you've made, it can certainly help change their focus from how they look in the mirror to how much weight they can move. Haha going to try nonetheless, they just generally don't care about strength. They just see how quickly this program got me from 140 to 160 lbs and want to do it too. they are doing it for the size, although the strength will come with it and hopefully they becomes addicted to the strength
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Post by JK-ice on Jul 22, 2016 12:02:16 GMT -5
Wednesday July 20th 2016
close grip bench 45 x 10 95 x 10
145 x 23 145 x 15 145 x 13
+accessory
Friday July 22nd 2016
low bar squat 135 x 10 225 x 5 295 x 3 335 x 1 365 x 1
high bar squat 225 x 20
+accessory
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