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Old 03-01-2013, 06:39 PM   #21
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Speed bench today, just getting in some volume and hitting the shoulders hard.

warm up
lat pull down 2x15
rotator bar pull down 2x15
CV pull downs 2x15

A1) speed bench AKA big belly benching
2x50@bar
1x25@95
5x3@35/side of chain
3x3@95+70# chain
2x3@135+70# chain
5x5@145+70# chain - paused bench (illegal wide, pinky on ring, thumb away from smooth, pointer on smooth, middle on ring (competition grip))

B1) DB seated shoulder press
1x12@30
2x12@40
1x8@50

C1) facepull
4x15@80

D1) front raise
2x12@10
1x12@20
D2) side raise
3x12@10

E1) Plank
3xALAP (As Long As Possible)


Last edited by joewhitney21; 03-01-2013 at 06:44 PM. Reason: Video added
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Old 03-02-2013, 12:38 PM   #22
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Keep killing it Joe.
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Old 03-02-2013, 12:58 PM   #23
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Quote:
Originally Posted by BendtheBar View Post
Keep killing it Joe.
I only plan on stopping when I'm dead. haha


squatting today!

warm up
lat pull down 2x15
rotator bar pull down 2x15
CV pull down 2x15
avg band stomps 2x20
hip mobility

A1) C2W1D2 Thompson squat cycle - buffalo bar and chains
1x5@115
1x3@145
1x3@195
1x3@235
//added belt
1x3@285
1x1@325
//added suit
1x2@415 + 1 chain per side (40#)
//added knee wraps
1x2@415 + 2 chains per side (90#)
1x2@415 + 3 chains per side (130#)
1x2@415 + 4 chains per side (170#)
//added straps up
1x2@415 + 5 chains per side (210#)

B1) SSB suspended GMings (bar placed below waist level)
1x8@160
2x5@210
1x8@160

C1) Reverse Hyper
4x8@3 plates per side
C2) Landmine twists
4x12@25

D1) Banded Hamstring Curls
3x20@Avg Band


The last set of squats felt HORRIBLE, the suit dug into my adductor so bad, I think I cut the 2nd rep a tad high. The weight was light, I just pussied out and couldn't take the pain anymore. I gotta set my suit a little better before putting the straps up I guess. Lesson learned. Other than that, it was a solid session and really looking forward to benching on Monday.

Last edited by joewhitney21; 03-02-2013 at 02:01 PM.
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Old 03-02-2013, 01:12 PM   #24
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Good training Joe,sorry I didn't pop in here sooner.
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Old 03-02-2013, 01:20 PM   #25
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Good training Joe,sorry I didn't pop in here sooner.
Thank you, I appreciate it. The video from today is uploading now.
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Old 03-03-2013, 03:12 PM   #26
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Strong drive on those squats.
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Old 03-03-2013, 06:07 PM   #27
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Quote:
Originally Posted by joewhitney21 View Post
We were actually talking about Dave yesterday. Jon said he would love to make a trip down and train, I just told him I don't think he could handle Dave. hahaha
Hell he is mild now compared to 10 years ago! No door or window was safe!
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Old 03-04-2013, 01:22 PM   #28
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Instead of strength training today, I decided to do functional training. Quick video.


Last edited by joewhitney21; 03-05-2013 at 12:49 PM. Reason: embedded .gif
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Old 03-04-2013, 08:33 PM   #29
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Well todays training didnt go as planned. I was able to hold some heavier weights than in the past but failed some of my last sets. As Byrd said though, now we know what i need to work on.

warm up
lat pull down 2x15
rotator bar pull down 2x15
CV pull down 2x15

A1) bench
2x20@bar
2x10@95
2x5@135
1x5@185
1x3@225
1x3@275
1x2@315
//added shirt
1x3@375 - 3brd
1x3@405 - 2brd
1x1@425 - 1brd
1x1@450 - 1brd
1x0@460 - chest
1x0@460 - chest (not recorded)
1x1@460 - 1/2brd (ugly)

B1) seated OHP lock outs
1x5@135
1x5@225
1x5@275
1x5@295
1x5@315
1x10@245

C1) DB bench (paused at bottom)
2x12@55#
1x8@65#

D1) Rolling Triceps w/ chain
1x15@2 chains per side
3x12@3 chains per side

E1) Bent over rows
3x8@225

F1) Gripper - single hand
4x10@90#


Notes: I couldn't get my shirt set until the last set of 460 to a 1/2brd. Everything felt a little off today. The hooks were about 1.5" lower than normal because I was benching with Jon, which wasn't a big deal other than a mental issue. Overall I am not happy with my training today. But on a positive note it was my first time doing the OHP lockouts, which I was a bit surprised of the weight I was using, but it blew up my triceps. It was also the first time I did the chained rolling triceps, these are awesome and will be using them. It took all the pressure off of my elbow at the bottom position.

Last edited by joewhitney21; 03-04-2013 at 09:02 PM. Reason: Video added
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Old 03-05-2013, 12:48 PM   #30
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Went it this afternoon just to hit some lat and upper back work. I was in and out very quick (that's what she said)

A1) T-Bar row
1x20@bar
1x15@25#
3x15@50#

Just kept it light with strict form. Kept elbows up real high to focus on the upper back. I feel that this is one of my many weaknesses I need to address in order to get a better shirted bench. The last inch in the shirt has always been awful for me, so I am going to be putting a ton of focus on upper back and rear delt strength to improve it.

Last edited by joewhitney21; 03-05-2013 at 02:38 PM. Reason: words
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