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Old 05-02-2014, 08:22 PM   #1291
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Warm up: 6# Med Ball for various moves

BB BENCH PRESS
BARxMany
135x1
140x1
145x1
150x1
155x1
160x1
165x1
170x1
175x1
180x1 (planned stopping point)
185x1
190x1
195x1
200x1
205x1

PULL UP
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2 (planned stopping point)
BWx2
BWx2
BWx2
BWx2
BWx2

DEAD LIFT
135x1
155x1
165x1
195x1
225x1
255x1
285x1
315x1
345x1
375x1

SIT UP
45x10
45x10

GRIPPER
Gx50
1x5
1.5x2

Neck Headstrap - Flexion
10x10
10x10

Weighted hangs
45 x15 seconds

Comments
Did a sprint workout yesterday, but must not have posted it correctly...

Didn't know where I was with bench press lately, so i was able to overshoot my planned weight by 25 lbs... i probably could have done more, but wanted to quit while i was ahead. Now I have a better baseline going forward...

Pull ups felt very good in small doses.

DL 375 was heavy, but very gratifyting. Going to go with pulls from floor and add 5 lbs/week.

Did less sit ups and did them mid-way throught DLs. I use them to make sure my core is switched on, but wanted to avoid fatigue. Will have to play around to find the right dosage.
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Old 05-02-2014, 11:56 PM   #1292
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Originally Posted by jdmalm123 View Post
Bradford Press: 45x20
BRADFORD PRESS 55x10 55x10 55x10 55x10
PULL UP/CHIN UP BWx4 BWx4 BWx4 BWx4
SQUAT 135x1 145x1 165x1 185x1 205x1
SIDE PLANK 10 sec/side 10 sec/side 10 sec/side 10 sec/side
BAND PRESSDOWN #2x25/side (standing) #2x25/side (kneeling)
GRIPPER Sx10/side Tx10/side 1x10/side
Neck Headstrap 10x15 flexion 10x15 extension 10x15 lateral flexion/side
Weighted hangs and ham stretches 45 x15 seconds

Pull ups were sluggish, chin ups were good.
Squats felt very clean...focusing on deep breathing between reps.
Felt like I could have done another 50 lbs without much trouble.
Strong session JD ... glad to see that squat is getting better and you can easily add some more wt. to it ... keep up then great work brother ...
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Old 05-02-2014, 11:58 PM   #1293
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Quote:
Originally Posted by jdmalm123 View Post
Warm up: 6# Med Ball for various moves

BB BENCH PRESS
BARxMany 135x1 140x1 145x1 150x1 155x1 160x1 165x1 170x1
175x1 180x1 185x1 190x1 195x1 200x1 205x1

PULL UP
BWx2 BWx2 BWx2 BWx2 BWx2 BWx2 BWx2 BWx2 BWx2 BWx2
BWx2 BWx2 BWx2 BWx2 BWx2

DEAD LIFT
135x1 155x1 165x1 195x1 225x1 255x1 285x1 315x1 345x1 375x1

SIT UP 45x10 45x10
GRIPPER Gx50 1x5 1.5x2
Neck Headstrap - Flexion 10x10 10x10
Weighted hangs 45 x15 seconds
Another very very good session JD ... Nice wt. on Bench and superb working on DLs ... doing great buddy ... keep killing it mate ...
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Old 05-03-2014, 03:26 AM   #1294
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Cruising past all them planned stopping points. You're too strong for yourself to handle. Great work brother.
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Old 05-03-2014, 07:58 AM   #1295
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Originally Posted by ravimolasaria View Post
Strong session JD ... glad to see that squat is getting better and you can easily add some more wt. to it ... keep up then great work brother ...
I'm very happy with the way squats feel lately...they were always something I could do but felt uneasy with...I'm fairly confident i can beat the old 350 squat PR and that the form will be much better this time.

Quote:
Originally Posted by ravimolasaria View Post
Another very very good session JD ... Nice wt. on Bench and superb working on DLs ... doing great buddy ... keep killing it mate ...
Bench is poor. It's strange b/c my PR there is only 265...feels like i could easily beat that this year though.

Quote:
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Cruising past all them planned stopping points. You're too strong for yourself to handle. Great work brother.
Ha, just found a way (singles) to get to the heavier weights without fatiguing myself. I can get heavier per session and still recover better than 5's or triples.
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Old 05-03-2014, 08:31 AM   #1296
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Old 05-03-2014, 08:34 AM   #1297
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That is fantastic news about squats feeling good. Really happy for you. I will mention again, I really don't like the sit ups with deadlifts. You are creating a ton of spinal loading. Have a look at the McGill curl up technique. Trains abdominal bracing with very minimal spinal load.


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Old 05-03-2014, 11:48 AM   #1298
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My first reaction was bench-a-thon.
Then I realized that the session morphed to pullups-a-thon and deads-a-thon.

Awesome session.
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Old 05-03-2014, 04:46 PM   #1299
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[QUOTE=fenrisulfr;477393] I will mention again, I really don't like the sit ups with deadlifts. You are creating a ton of spinal loading. Have a look at the McGill curl up technique. Trains abdominal bracing with very minimal spinal load.

So 100lb db incline situps are bad Probably just the advantages of youth.

JD; Liking the sessions you've been posting,. keep it up
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Old 05-03-2014, 09:25 PM   #1300
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That's what it is!
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Originally Posted by fenrisulfr View Post
That is fantastic news about squats feeling good. Really happy for you. I will mention again, I really don't like the sit ups with deadlifts. You are creating a ton of spinal loading. Have a look at the McGill curl up technique. Trains abdominal bracing with very minimal spinal load.

Thanks. Yeah, I have several of McGill's books and used it all to rehab from the spine surgery. I did reduce the sit up load. I'm not trying to kill my abs, rather, make sure my bracing is fully engaged. My sit up form puts my spine in the same position as my DL pull and is working (in moderation) so far.

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Originally Posted by kitarpyar View Post
My first reaction was bench-a-thon.
Then I realized that the session morphed to pullups-a-thon and deads-a-thon.

Awesome session.
Thanks, it was good. I can't wait for until I've done several weeks of this style training.

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So 100lb db incline situps are bad Probably just the advantages of youth.

JD; Liking the sessions you've been posting,. keep it up
I never had spine problems until I abandoned sit ups for curls ups and other things....I was doing way more loaded sit ups when I did my 5x5 and hit my DL PR and that was only 4 years post surgery. Go figure.
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