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Old 10-29-2010, 10:07 AM   #31
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Quote:
Originally Posted by dmaipa View Post
It's war time brother!
Friday Week 1, Cycle 1

Deadlifts
295x5
335x5
385x11
This felt pretty awesome, I have not gotten crazy on deadlifts for a while. This felt great and I think I had one or two more in the tank. I also did a static hold on the last rep for probably 30 seconds, no problem. Feeling great.

Leg Press
4 plates x 15
6 plates x 12
8 plates x 3 x 10
Felt good, did not push it too hard just got some good reps

Hyperextensions
BW x 3 x 15

Stretching!

My back is tight, but I feel pretty good. The quote from dmaipa real got my head right today, thanks bud!
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Old 10-29-2010, 04:44 PM   #32
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Friday ME Bench Press
I probably should not have done this but it will only be for another week. Once I start working full time, I will only be running 5/3/1 so I figure two weeks will not hurt me too much.

Reverse Band Bench Press w/ strong bands
245x10
335x8
415x3
465x1
485x1
415x3
2 board reverse band bench (close grip)
405x6

This was crazy I have never done this before and the weight just flew up. It was crazy! That is all I did so my chest can recover for 5/3/1 on monday.
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Old 10-30-2010, 02:43 AM   #33
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Originally Posted by jwood View Post
Friday ME Bench Press
I probably should not have done this but it will only be for another week. Once I start working full time, I will only be running 5/3/1 so I figure two weeks will not hurt me too much.

Reverse Band Bench Press w/ strong bands
245x10
335x8
415x3
465x1
485x1
415x3
2 board reverse band bench (close grip)
405x6

This was crazy I have never done this before and the weight just flew up. It was crazy! That is all I did so my chest can recover for 5/3/1 on monday.
It shouldn't hurt you too much. I been playing around with my westside stuff and 5/3/1 training since I been using it on the squat and narrow grip bench for such a long while now that standard boring but big stuff is just to boring lol.
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Old 10-30-2010, 07:18 AM   #34
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Training is looking good JW.
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Old 10-30-2010, 07:33 AM   #35
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Quote:
Originally Posted by jwood View Post
Friday Week 1, Cycle 1

Deadlifts
295x5
335x5
385x11
This felt pretty awesome, I have not gotten crazy on deadlifts for a while. This felt great and I think I had one or two more in the tank. I also did a static hold on the last rep for probably 30 seconds, no problem. Feeling great.
Nice work. After I get to about 10 reps on any heavy deads I'm about to check out.
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Old 10-30-2010, 11:05 AM   #36
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Thanks guys, I have some serious soreness in my lower back and traps today!!
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Old 10-30-2010, 11:08 AM   #37
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Saturday Accessory Day

Chin Ups w/ fat gripz
10, 9, 9

Powercleans w/ fat gripz
135x3x5

Cable Lateral Raise
25x10
35x10
40x10
superset w/

Single Arm Lat Pulldown
150x3x10

Preacher Curls
75x3x12

I also am messing around a little with my bench set up for competition. I am debating on tucking my feet, it forces me to arch harder and really squeeze my back muscles. Not sure, I am going to give it a try for real on monday and see how my sets feel. I just feel that I am getting loose at the bottom sometimes.
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Old 10-30-2010, 03:04 PM   #38
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I also am messing around a little with my bench set up for competition. I am debating on tucking my feet, it forces me to arch harder and really squeeze my back muscles. Not sure, I am going to give it a try for real on monday and see how my sets feel. I just feel that I am getting loose at the bottom sometimes.
Hope it works out for you. I often let me feet slide so to speak. I know it's supposed to help, but mentally for me it often feels like the impact is minimal. I do tuck, but at times not deeply, and I often don't do much leg drive.
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Old 10-30-2010, 03:14 PM   #39
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385 for 11 reps!!! Strong lifting right there!!
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Old 10-30-2010, 03:59 PM   #40
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Originally Posted by BendtheBar View Post
Hope it works out for you. I often let me feet slide so to speak. I know it's supposed to help, but mentally for me it often feels like the impact is minimal. I do tuck, but at times not deeply, and I often don't do much leg drive.
I try to tuck but I do not ever feel really tight. Then today I messed around with a set up I saw in a you tube video and I definitely felt a lot tighter. Not sure how much it will help me but I at least need to try. I think it will also prevent me from cheating by pulling my butt off the bench. I have a tendency to do this.



This is the video that I have been watching and seemed to help me feel better with my set up.

Quote:
Originally Posted by muscle_g View Post
385 for 11 reps!!! Strong lifting right there!!
thanks man, it felt great at the time, but now I am paying for it with this soreness
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