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Old 04-30-2013, 12:10 PM   #91
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Originally Posted by CODY_SNIDER View Post
Warm up: rolling, band hip mobility work

Heavy doubles.

505x2

565x2

Embarrassed to say this is the heaviest weight I have ever attempted raw.
Ha. I worked my ass off to get to a 550 double.
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Old 04-30-2013, 02:53 PM   #92
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Ha. I worked my ass off to get to a 550 double.
Haha im not discrediting the weight because it felt heavy! But I always put my ego boosters aka briefs on at around 3 plates. I should have been trying to squats heavier weights without the gear
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Old 04-30-2013, 02:56 PM   #93
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Originally Posted by J_Byrd View Post
Both of you guys will adjust fast. Its just a matter of the little muscles that dont get work much in gear.
I'm hurting in places I didn't know I could hurt! Im starting to get used to it though. The first 2 weeks were awful
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Old 04-30-2013, 04:18 PM   #94
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Cody you need smaller jumps. You need to be getting at least 3 sets of doubles. For example, 500*2, 525*2, 550*2. Depth is important too. Nail your depth on the first rep that way if you are high or your form breaks down on the 2nd you know that you hit it the first time. Remember to leave your ego at the door. BTW, I never took over 25lb jumps on squat.

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Old 04-30-2013, 06:22 PM   #95
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Your right! I will do a better job of this during the next block. Got a little ahead of myself chasing numbers!
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Old 05-01-2013, 10:12 PM   #96
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Default Heavy bench

warm ups: band work, rolling, set shoulder with kbell

Top work sets

385x2

395x2

415x2

We were all still nice and sore from Monday and lacked a little tightness I think. Everyone still had an awesome night though. All of us are doing about the same thing so there's a lot of good competition going on in there. This is something that has been needed for a while!

close grip:
275x5x2
225x5
225x20

wide grip bench:
185x10x2

Skull crushers
rear delt flies
band face pulls

Weight is down around 250 but still feeling strong. Hopefully, finances permitting I will be able to bench in June at the SPF nationals. If im still hanging around 250 by then I might try to make the cut to 242. I have never cut weight before and I think it would be a good challenge. I still have a while to put it all together.
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Old 05-03-2013, 09:33 PM   #97
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Big weight. Well done.
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Old 05-03-2013, 10:43 PM   #98
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Big weight. Well done.
Thank you btb!
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Old 05-03-2013, 10:56 PM   #99
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Default deload/accessory day

Form Deads

conv 3 sets sumo 2 sets
5x10reps

The goal was to just practice setup and get a little back pump. I practiced keeping a much tighter stomach and more of a neutral back when pulling to try to generate a little more power.

Leg press
HG raise
Hamstring curls
Adductors
Abs

Kept everything high rep with a slow controlled pace. Really nice workout. It had me sweating!
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Old 05-04-2013, 11:28 PM   #100
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Default Upper body accessory day

I woke up really late today and only made it to the gym with about 45 minutes to lift.

Pull ups 5sets
clean and press 5sets
Incline dbell press 5sets
shrugs 5sets
pull downs 5sets

Thats about all I had time for. Not the greatest day but at least I got a few good sets in. Later in the evening I had the pleasure of moving furniture in the rain so that makes up for the lost time in the gym lol!
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