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Post by osu122975 on Jan 4, 2017 16:31:26 GMT -5
Time for a fresh start and a new year.
1-3-17 Squat worked up to 405x2
1-4-17 Bench 145x2x10 195x2x10 235x2x5 285x2x4 then added slingshot 325x3x2 then dropped down to 145x2x12 w/ feet up and each rep paused. Did I don't know how many sets of 10 pulldowns between 110-130lbs, but it was a bunch. Decline situps at 3x10
Training at Animal House in Toledo, Ohio.
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Post by osu122975 on Jan 6, 2017 15:46:51 GMT -5
1-6-17 Bench 175x5 205x2x4 245x2x3 265x5x3 Lockouts pin 13 295x3x5 Pushdowns 70x3x12 + one set of 20 with bands Decline situps 3x12
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Post by osu122975 on Jan 9, 2017 16:28:20 GMT -5
1-9-17 Bench 175x5 205x5 245x4 265x2x3 280x2x2 265x2x3 245x4 205x6 175x8 DB fly 30x5x10 superset w/ straight bar pushdowns 70x5x10 Banded front raises x 25 reps Banded pushdowns x 50 reps Hammer curls 30x20 30x2x15
This was a good workout. Tired afterwards but not beat up. Weight felt really good and smooth. Putting in work right now and liking it.
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Post by osu122975 on Jan 11, 2017 17:14:52 GMT -5
1-11-17 Pulls - started off pulling from the floor to my knees and quickly discovered I hate doing that so moved on from there. Block Pulls - worked up to 315 for 12 sets of 3 alternating each set between sumo and conventional. Decline situps - 2x15 Pulldowns 120x10 130x2x10
Lots of pulling volume for me tonight. Basically worked until I got tired. Decent workout. Weight felt heavy initially but wasn't really inspired to pull so kept it moderate with the weight and put in some work.
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Post by osu122975 on Jan 13, 2017 16:41:48 GMT -5
1-13-17 Bench work up to 275 raw for 2 sets of 3 alternating sets of 2-board at 305x2x3. Then 275 raw for 2 sets of 3 alternating with slingshot at 305x2x3. Then finish up with 275 raw for 6 sets of 3. Total 14 sets. 10 sets of 3 raw with 275.
Added in pushdowns at 80x3x10 w/ straight bar supersetted with banded front raises for 3x25
Added in hammer curls at 30x3x15 supersetted with banded face pulls for 3x25
One set of flat db flyes at 20lbs x 10 for very deep slow hold to stretch out the pecs.
Worked until I got tired and/or hungry. Good workout. Time to go get some barbeque and rest over the weekend.
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Post by osu122975 on Jan 17, 2017 4:08:28 GMT -5
1-16-17 Squat worked up to 330 for 8 or 9 sets of 3. I lost track training in a group. 3 sets of 15 decline situps.
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Post by osu122975 on Jan 18, 2017 15:47:14 GMT -5
1-18-17 Bench worked up to 315 for 9 sets of 3 w/ Titan Ram. Did a bunch of accessory work after.
Tentatively have competition planned for April 1st for USPF in WV.
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Post by osu122975 on Jan 20, 2017 15:03:40 GMT -5
1-20-17 Deadlift worked up to 465 for a single from the floor. 405 for a set of 4 from blocks and shut it down. Back was extremely tight. Weight felt like a ton. Just a bad workout. Probably too much volume based on the last 3 or 4 workouts catching up to me.
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Post by osu122975 on Jan 25, 2017 4:11:14 GMT -5
1-25-17 Bench worked up to 375x1 raw.
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Post by osu122975 on Jan 27, 2017 16:07:50 GMT -5
1-27-17 Worked some 5's up to 315 then started to play with some different stances. Ended up pulling a few sumo singles at 315/335/365/385.
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Post by osu122975 on Jan 31, 2017 14:56:51 GMT -5
1-31-17 Squats at 150x3 240x3 290x2 330x2 380x1 420x1 470x1
Worked a little heavier tonight while I was able to train with the crew. 470 went deep, smooth and fast. Very encouraged by it. Worked some decline sit ups too. Tyler(shw) went 800x5 single ply straps down. Dan(275) went 700x5 single ply straps down. It's nice having a few beasts around to motivate you.
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Post by Ryan on Jan 31, 2017 16:02:20 GMT -5
good job Eric.
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Post by osu122975 on Jan 31, 2017 19:44:23 GMT -5
1-31-17 Bench - bar and 145 for reps. 195x5 235x3 285x3 add slingshot 325x5 375x4 375x5 325x10
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Post by osu122975 on Feb 2, 2017 4:05:06 GMT -5
2-1-17 Deadlift sumo 235x5 325x2 415x2 465x1 415x2x3
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Post by osu122975 on Feb 8, 2017 4:12:20 GMT -5
2-7-17 Bench press worked the slingshot at 325x5 375x3 395x3 325x10
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Post by osu122975 on Feb 10, 2017 16:39:46 GMT -5
2-8-17 Deadlift sucked. Pulled sumo a couple sets at 405 and knees started thumping. Shut it down.
2-10-17 Bench up to 325x1 325x3. Worked some extra afterwards also.
On a side note - Tyler squatted 1000x2 single ply on Monday.
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Post by osu122975 on Feb 13, 2017 17:11:51 GMT -5
2-13-17 Bench up to 245 for 8 sets of 3 plus assistance.
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Post by osu122975 on Mar 8, 2017 16:24:00 GMT -5
3-7-16 Haven't posted for a while but wanted to share I finally hit the 400lb raw bench I've been after. I have video but not sure how I'd be able to put it on here but I did not struggle at all with it. Definitely more in the tank. Been doing lots of extra tricep work (very light weight and high rep bodybuilding work along with extra slingshot work) which has been my weakness from hitting bigger numbers for a while in the bench. Competition coming April 1st USPF at Mountaineer Cup in WV. Possible Eddie Coan may show up for it since my buddy Tyler will be putting up some big numbers.
My feet have been a major issue for me as I'm trying to fight off plantar fascia issues so not much in the way of squatting and pulling. But I'm still alive and kickin'.
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Post by 3speed on Mar 9, 2017 7:09:06 GMT -5
Congratulations on the big bench Eric. That's quite an accomplishment.
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Post by osu122975 on Mar 15, 2017 3:09:25 GMT -5
3-15-17 Last big bench before the meet. Hit my opener of 375 then went to slingshot at 415 and 435 for a 10lb pr.
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Post by 3speed on Apr 3, 2017 15:07:40 GMT -5
Did you do the meet?
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Post by osu122975 on Apr 5, 2017 13:18:57 GMT -5
Yea just bench only. Hit my opener at 374 and missed 402 twice at lockout. The bench they had sucked. Pad was too slippery so I couldn't bite my traps into it using leg drive once I got towards lockout. To be honest I think I'm only gonna enter bigger meets from now on hoping the equipment will be better. This was a small USPF meet in WV. I'm considering starting some band work for the bench because its the second time in competition I've missed 4 at lockout. At least it'll allow me to use lighter weights and hit me hard at lockout. I only bench once a week now and may add in a second day of bands with no accessory work. I'm also starting a weight cut to get under 220 as I'm not gaining anything by being 260. I was stronger at a lighter bodyweight. Thanks for asking. I hope your training is going well.
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Post by osu122975 on Apr 12, 2017 13:44:13 GMT -5
4-10-17 Box squats to parallel w/ SSB at 350x5 440x3 then back down to 350x11 wide stance.
4-11-17 Bench w/ new Titan slingshot(may not be available for sale just yet) for 5's at 325/375/415 then lost my bench shirt virginity after the slingshot and borrowed a very loose Rage shirt just to try and worked 325x2 to a 2 board then 375 to a 2 board, 1 board and then to chest.
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Post by osu122975 on Apr 21, 2017 16:46:07 GMT -5
4-18-17 Bench worked up to 285 for 3 sets of 5 then added the Ram for 2 sets of 5.
4-21-17 Deadlift worked up to 320 for 5 sets of 5.
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Post by osu122975 on Apr 25, 2017 9:23:40 GMT -5
4-24-17 Squat 330 5x5.
4-25-17 Bench triples at 195/215/235/255/285/325/345 then added sling at 375.
4-26-17 Deadlift worked up to 495x1 then down to 405x5.
4-28-17 Slingshot bench worked up to 395x4 with new Titan Magnum XL. Borrowed this from Tyler. I have the L-large on order coming this week.
I now have my baselines for the next contest with the exception of squat but will probably set it up close to the deadlift numbers since they are pretty close. Entering the philosophy of the guys I train with who are making good progress at an elite level. Of course, what they do has been done since the beginning of time and I always ignored it because it was just hard work, which is really what I've been lacking to do. Here's to some PR's next time on the platform!
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