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Post by aarsen on Feb 3, 2016 21:19:01 GMT -5
02/03/16 - 4:30 PM Level 10
Squat - high bar, loose knee sleeves
0X12 45X12 88X10 132X8 176X5 220X3
265X5 265X5 265X5 265X5 265X5
stretching after
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Post by aarsen on Feb 4, 2016 21:42:23 GMT -5
02/04/16 - 4:40 PM Level 10
Deadlift - bare feet, beltless, hook-grip
45X10 132X5 220X3 308X2 352X1
362X5 362X5 362X5 362X5 362X5
Chins
0X5
20X5 20X5 20X5 20X5 20X5
Barbell rows
45X15 88X10 132X8
186X5 186X5 186X5
Curls
20X5 50X5
80X5 80X5 80X5
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Post by aarsen on Feb 5, 2016 21:54:32 GMT -5
02/05/16 - 6:00 PM Level 10
Front Squat - loose knee sleeves
45X12 88X10 132X8 176X5
215X5 215X5 215X5 215X5 215X5
Stretching
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Post by aarsen on Feb 6, 2016 20:03:39 GMT -5
02/06/16 - 11:00 AM Level 10
Bench Press - short pauses on main sets
45X60 95X20 135X15 185X10 225X8
275X5 275X5 275X5 275X5 275X5
Close grip incline bench press
45X15 95X12 135X8 175X5
200X5 200X5 200X5
Press
45X10 88X8
135X5 135X5 135X5
Skull crushers
20X12 64X8
113X5 113X5 113X5
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Post by aarsen on Feb 8, 2016 12:20:46 GMT -5
02/07/16 - 3:30 PM Delbrook rec center
Squat - high bar, loose sleeves
0X15 45X12 88X10 132X8 176X5 220X3 264X1
275X5 275X5 275X5 275X5 275X5
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Post by aarsen on Feb 8, 2016 13:59:30 GMT -5
02/08/16 - 10:00 AM Level 10
Chins
0X5
30X5 30X5 30X5 30X5 30X5
Barbell rows
45X15 88X10 132X8 176X5
196X5 196X5 196X5
Curls
20X15 60X8
85X5 85X5 85X5
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Post by aarsen on Feb 9, 2016 23:00:42 GMT -5
02/09/16 - 4:30 PM Level 10
Front Squat
0X15 45X12 88X10 132X8 176X5
225X5 225X5 225X5 225X5 225X5
Stretching
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Post by aarsen on Feb 10, 2016 22:58:05 GMT -5
02/10/16 - 6:00 AM Level 10
Bench Press - short pauses on main sets
45X60 95X20 135X15 185X10 225X8 265X3
285X5 285X5 285X5 @ 8-8.5
Close grip incline bench
45X15 95X8 135X5 175X3
210X5 210X5 @ 9
Press
45X10 88X6
140X5 140X5 140X5
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Post by aarsen on Feb 11, 2016 22:56:06 GMT -5
02/11/16 - 4:30 PM Level 10
Squat - loose sleeves
45X12 88X10 132X8 176X5 220X3 264X2
285X5 285X5 285X5 285X5 285X5 @ 9.5
stretching
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Post by aarsen on Feb 13, 2016 13:22:39 GMT -5
02/12/16 - 4:30 PM Level 10
Deadlift - bare feet, beltless, hook grip
45X12 132X5 220X3 308X2 352X1
377X5 377X5 377X5 377X5 377X5
Chins
0X5
40X5 40X5 40X5 40X5 40X5
Barbell rows
45X12 88X10 132X8 176X5
206X5 206X5 206X5
Curls
20X15 60X8
90X5 90X5 90X5
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Post by aarsen on Feb 13, 2016 15:20:34 GMT -5
02/13/16 - 11:00 am Level 10
Front Squat
45X12 88X10 132X8 176X5 220X3
235X5 235X5 235X5 235X5 235X5
Stretching
4 days off for de load then back to work.
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Post by aarsen on Feb 19, 2016 10:29:53 GMT -5
02/18/16 - 5:00 PM Level 10
Bench Press - TNG
45X60 95X15 135X10 185X5 225X3
275X1 315X1 (comp style)
295X3 295X3 295X3 295X3 295X3
Close grip Incline bench press - short pauses
45X15 95X10 135X8 175X5
210X3 210X3 210X3
Press
45X10 88X5 132X3
150X3 150X3 150X3
MDBX
65X12
115X8 115X8 115X8
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Post by Ryan on Feb 19, 2016 11:36:09 GMT -5
That looks like a beating right there. You must have the highest lactic acid buildup tolerance known to man, being able to do that much straight bench work relative to your bodyweight without having everything just seize up on you!
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Post by aarsen on Feb 20, 2016 22:38:02 GMT -5
That looks like a beating right there. You must have the highest lactic acid buildup tolerance known to man, being able to do that much straight bench work relative to your bodyweight without having everything just seize up on you! the intensity was relatively low. and this is nothing compared to the programs I was on before.
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Post by aarsen on Feb 20, 2016 22:42:52 GMT -5
02/19/16 - 5:00 PM Level 10
Squat - forgot shoes so barefeet, loose knee sleeves
45X12 88X10 132X8 176X5 220X3 264X2
295X3 295X3 295X3 @ 9
Stretching
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Post by aarsen on Feb 20, 2016 22:49:10 GMT -5
02/20/16 - 10:00 AM Level 10
Squat - oly shoes, loose knee sleeves
0X15 45X12 88X10 132X8 176X5 220X3
264X2 264X2 264X2 264X2 264X2 264X2
Chins
0X5 25X5
50X3 50X3 50X3 50X3 50X3
Barbell rows
45X12 88X10 132X8 176X5
216X5 216X5 216X5
Strict curls - back against a wall
20X10 60X8
95X5 80X5 80X5
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Post by aarsen on Feb 21, 2016 21:48:54 GMT -5
02/21/16 - 4:15 Delbrook rec center
Front Squat
0X15 45X12 95X10 132X8 182X5 220X3
245X3 245X3 245X3 245X3 245X3
Stretching
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Post by aarsen on Feb 22, 2016 22:47:44 GMT -5
02/22/16 - 4:30 PM Level 10
Squat - oly shoes and loose knee sleeves
0X15 45X12 88X10 132X8 176X5 220X3
265X2 265X2 265X2 265X2 265X2 265X2
Bench Press
45X50 95X15 135X10 185X5 225X3
275X1 315X1 (comp style)
295X4 295X4 295X4 295X4 295X4
Incline bench - close grip
45X20 95X10 135X8 175X5
210X4 210X4 210X4
Press
45X10 88X6 132X3
150X4 150X4 150X4
Incline dumbbell bench
55X8
80X8 80X8 80X8
MDBX
65X12
115X10 115X10 115X10 - almost to failure
One thing to note - a few workouts back I started to focus on keeping my elbows in on the negative for bench press. It's going ok but my head has the urge to come off the bench which is illegal in the IPF
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Post by Ryan on Feb 23, 2016 11:43:43 GMT -5
Focus on driving down toward your feet diagonally with your scapulae (shoulder blades) and that should help with the head rise. It worked for me when I trained with USAPL guys and did my only USAPL meet, but admittedly it took about 3-4weeks of constant drilling to fix it. Make no mistake though, you're saving your shoulders by pinching in the elbows on the eccentric, not to mention you're giving your leg drive more purpose because on the concentric, you'll now have leg drive to help move the bar path superiorily toward your chin instead of just pressing in a straight line which is a shoulder killer and stroke-lengthener.
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Post by aarsen on Feb 28, 2016 18:57:05 GMT -5
02/23/16 - 5:00 PM Level 10
Squat
0X15 45X12 95X10 135X8 185X5 225X3
265X2 265X2 265X2 265X2 265X2 265X2
Stretching
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Post by aarsen on Feb 28, 2016 19:17:20 GMT -5
02/24/16 - 5:00 PM Level 10
Squat
0X15 45X12 95X10 135X8 185X5 225X3
265X2 265X2 265X2 265X2 265X2 265X2
Deadlift
132X5 220X3 286X2 352X1
387X5 387X5 387X5 387X5 387X5
Chins
0X5 25X5
50X4 50X4 50X4 50X4 50X4
Rows
45X12 88X10 132X8 176X5
220X5 220X5 220X5
Strict curl
20X10 60X8
85X5 85X5 85X5
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Post by aarsen on Feb 28, 2016 19:21:11 GMT -5
02/25/16 - 5:00 PM Level 10
Front Squat
45X12 88X10 132X8 176X5 220X3
245X5 245X5 245X5 245X5 245X5
stretching
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Post by aarsen on Feb 28, 2016 19:29:17 GMT -5
02/28/16 - 1:00 PM Delbrook rec center
Floor Press
45X50 95X15 135X10 185X5 225X3
225X5 240X5 255X5
Incline Bench press - super close grip
45X15 95X10 135X5 185X5 205X5 225X5 @ 8
Dumbbell fly
25X12 30X12 35X12
MDBX
60X12
100X12 100X12 100X12
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Post by aarsen on Feb 29, 2016 23:34:13 GMT -5
02/29/16 - 4:50 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
Front Squat
132X5 176X5
220X5 235X5 245X5
Stiff leg deadlift - off 25kg bumper, hook grip, bare feet, no belt
132X5 220X5
308X5 318X5 @ 8
Chins
0X5 20X5 40X5
PL rows
132X5 176X5 196X5
Strict Curls - 100% raw style
20X12 60X8
90X5 90X5 90X5
stretching
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Post by aarsen on Mar 2, 2016 1:39:36 GMT -5
03/01/16 - 3:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3
270X2 270X2 270X2 270X2 270X2 270X2
Stretching
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