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Post by osu122975 on Dec 12, 2012 19:34:15 GMT -5
12-12-12 Deadlift 531
warmup 45x10 135x3x5 225x2x3 workset 325x6 accessory - 40 min walk
Had 2-3 more reps in me but the bar for some reason was just tearing into my hands bad tonight. Changed up the diet for a while so slowly beginning a drop in weight. Hopefully down to 220 or less.
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Post by osu122975 on Dec 13, 2012 18:46:38 GMT -5
12-13-12 Slingshot bench 531
warmup 45x25 135x2x10 185x5 225x3 275x1 workset add slingshot 285x7 accessory - 30 min walk
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Post by osu122975 on Dec 14, 2012 18:55:04 GMT -5
12-14-12 Box squat 3x5
warmup 45x10 135x2x5 225x2x5 275x5 workset 295x12
starting a new cycle of 531 after finishing up the first yesterday. decided to start a bit of the frequency training and not necessarily as jim has it laid out. i believe i'm capable of more than what he has written out. i'll still train by feel on the last set continuing to follow the 531 progression as its laid out only training one lift everyday. each cycle will last about 12-14 days with no deload and no extra work.
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Post by Deleted on Dec 14, 2012 21:04:30 GMT -5
i notice you use the slingshot. just wanted to know the gains your getting off it for raw press. has your form change since using it
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Post by osu122975 on Dec 15, 2012 10:00:52 GMT -5
the slingshot is a great tool. last year at this time, my bench was 295 and stuck. started utilizing the slingshot in april of this year and hit 315 about 2-3 weeks ago. i'm not gonna say it was everything in gaining the 20lbs, but i know it helped. i've done 355 for a single with it.
i like it because it overloads the triceps while still using a full range of motion. i had done two board presses w/ no improvement. it also helps you develop speed with heavier weight. teaches you to push harder. it does not change anything about my form at all. i use a single ply slingshot.
well worth the $50 investment.
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Post by Deleted on Dec 15, 2012 14:47:07 GMT -5
I'm not a fan of gear training or speed training. Some gears instead of isolating the muscles, it neglects part of the lifts. Slingshot neglects the the bottom 2 to 3 inches movement on bench, it's almost a bounce. The slingshot forces your elbow to go in which I think is good but if your wrist is not above the elbow it's bad for you. The sling shot also does what your lats are suppose to do, helping the lowering phase. But relying on slingshot instead of lats means you gonna have to train on lats more. If you have a training partner. Negatives will boost your bench a lot and with each negative you can tell what you lack for heavier weights. You can go up to 20% more then max with negatives since your just concentrating on the eccentric part of the lift
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Post by osu122975 on Dec 15, 2012 15:08:54 GMT -5
I'm not a fan of gear training or speed training. Some gears instead of isolating the muscles, it neglects part of the lifts. Slingshot neglects the the bottom 2 to 3 inches movement on bench, it's almost a bounce. The slingshot forces your elbow to go in which I think is good but if your wrist is not above the elbow it's bad for you. The sling shot also does what your lats are suppose to do, helping the lowering phase. But relying on slingshot instead of lats means you gonna have to train on lats more. If you have a training partner. Negatives will boost your bench a lot and with each negative you can tell what you lack for heavier weights. You can go up to 20% more then max with negatives since your just concentrating on the eccentric part of the lift its all good. do what works for you.
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Post by osu122975 on Dec 15, 2012 15:11:19 GMT -5
12-15-12 Bench 3x5
warmup - 45x25 135x10 185x5 workset - 225x15
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Post by zekester on Dec 15, 2012 21:25:38 GMT -5
tu...I know a few lifters who destroyed thier rotator cuff with negatives...just saying
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Post by Deleted on Dec 15, 2012 22:13:12 GMT -5
That's true negatives can be bad if done incorrectly or just going too heavy. It shouldn't be done with wide grip because of joint issues. It can be done up to 20% more then max but I only go about 10 to 15 lbs over. The closer you get to 20%, the higher the risk. You only need 1 negative rep per week. Can't do shoulder exercise after it either, then again I don't think people should do shoulder exercise after flat benching either because of the cuffs. This was just a suggestion. No need to do it if you don't want.
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Post by osu122975 on Dec 16, 2012 13:33:12 GMT -5
12-16-12 Deadlift 3x5
warmup - 45x15 135x2x5 225x2x5 workset - 295x5
no energy today. put in the minimum and got out.
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Post by osu122975 on Dec 17, 2012 18:09:30 GMT -5
12-17-12 Slingshot bench 3x5
warmup - 45x25 135x10 185x5 225x5 workset - add slingshot 255x17
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Post by osu122975 on Dec 18, 2012 18:15:16 GMT -5
12-18-12 Box squat 3x3
warmup - 45x10 135x2x5 225x5 275x3 workset - 315x5
weak sauce tonight. heels were feeling sore and forgot to put on my knee sleeves to keep the knees warm. garage gyms are like that sometimes. oh well, eight days in a row; maybe its time for a day off.
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Post by osu122975 on Dec 19, 2012 23:18:39 GMT -5
12-19-12 Bench 3x3
warmup - 45x20 135x2x5 185x5 225x5 workset - 240x3
looks like i'll be doing the minimum reps for a while training everyday. also came across brandon lilly's cube training - seems interesting but it'll be a while before i'd even consider it.
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Post by osu122975 on Dec 20, 2012 18:46:33 GMT -5
12-20-12 Deadlift 3x3
warmup - 95x12 135x2x8 225x2x5 workset - 315x8 accessory - db row 60x10 80x10 105x10 back raises 2x10
actually had the energy to do some assistance. shame on me!!! i guess although my mind wanted a day off, my body had other plans!
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Post by osu122975 on Dec 21, 2012 18:02:13 GMT -5
12-21-12 Slingshot bench 3x3
Warm up – 45x2x20 135x2x8 185x3 225x3 Work set – add slingshot 275x9
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Post by osu122975 on Dec 22, 2012 18:43:45 GMT -5
12-22-12 Box squat 531
warmup - 45x10 135x2x10 225x3 275x2 315x1 workset - 335x1
time for a break. too many days in a row.
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Post by osu122975 on Dec 25, 2012 18:11:20 GMT -5
12-25-12 raw bench max effort
45x2x10 95x3 135x3 155x3 185x3 205x3 225x3 245x3 275x1 295x1 315x1
also did a short upper body circuit consisting of high reps using light db's and bands. Merry Christmas everyone! Remember our Savior today!
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Post by osu122975 on Dec 27, 2012 18:58:25 GMT -5
12-27-12 DE dead / box squat
Dead lift 135x3x5 225x2 245x8x1 add mini bands 245x4x1
Box squat 135x5 add monster mini bands 225x4x2
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Post by osu122975 on Dec 28, 2012 20:34:12 GMT -5
12-28-12 DE bench press
45x2x10 95x3 135x3 155x3 add doubled monster mini 155x8x3
Light band pushdowns 3x15 Lateral raises 3x15 Db rows 2x25 Hammer curls 2x15
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Post by osu122975 on Dec 30, 2012 14:16:04 GMT -5
12-30-12 ME deadlift
135x3x5 245x3 295x2 335x1 355x1 385x1 405x0
Not feeling it today plus I just hate the deadlift.
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Post by osu122975 on Dec 31, 2012 15:12:52 GMT -5
12-31-12
bench 45x2x10 95x5 135x5 185x3 205x4x8 incline 155x4x8 dips 3x5
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Post by osu122975 on Jan 1, 2013 19:48:15 GMT -5
1-1-13
5 min elliptical average band good mornings 2x10 sumo pulls 2x10 back raises 2x10 ssb good mornings 2x10 db rows 2x10
General back/hams/glutes today.
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Post by osu122975 on Jan 2, 2013 13:09:17 GMT -5
1-2-13
5 min elliptical bench 45x2x10 135x2x10 185x10 225x8 275x4 incline 3x10 light band pushdowns 3x10 rolling extentions 2x10
general chest/triceps today. doing a bit more of a powerbuilder routine for a while. burnt out of the other stuff for now. tired of thinking about percentages and such. just gonna do the 45/25 plate thing for a while and get back into shape.
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Post by buckeye2010 on Jan 2, 2013 22:56:40 GMT -5
I see you are still hitting pretty regular .Good job and keep it up.
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