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Old 07-08-2013, 04:20 AM   #41
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Default Training 7/7

Speed Bench/Traps/Bis/Grip

Here is a video of how I set up my bands at home. Pretty simple.


Speed Bench:
185+65 bandsx3
205+65 bandsx3x8 - 4 sets wide (middle finger on rings) 4 sets narrow (pinky inside rings).


Also, I experimented with a different bench set-up. Normally I bench flat-footed. Today, I decided to tuck my legs underneath my hips. I found that I was able to stay much tighter. I am not sure that I got more leg drive, probably about the same...but I think I will work with this form for a few weeks and see how it develops.

Traps:
Side laterals w/swing and squeeze traps at top: 25sx12x3
Upright row squeeze traps at top: 25sx12x3
Bierly Rows: 25sx12x3
These rows are a great trap exercise. I focus on a good squeeze at the top. Bodybuilding style. Here is a video to demonstrate them.


Bis:
EZ Curl no fat gripz: 115x8x5
75x20

I do them this way because I feel it isolates the biceps better.

Alternate DB Curl: 32sx8x2 w/fat gripz
38sx8 no fat gripz
38sx8x2 w/fat gripz
25sx20

Grip:
Trainer CoC gripper (80lbs): 1x40 each hand
Did not count after this as I just did various grippers for reps to failure with each hand, but I did get the 1.5 (167.5lbs) for a set of 7 parallel set with my right hand which was a PR.

I tried closing the #2 again after this but was all out of gas and could barely budge it!
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Old 07-08-2013, 01:28 PM   #42
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Very strong work in here my friend!
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Old 07-08-2013, 04:33 PM   #43
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Solid work. Looking strong and powerful.
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Old 07-10-2013, 11:02 PM   #44
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Thanks guys. Benching with bands beats my joints up, but the elbow sleeve helps a lot. Going to be adding more band tension in the future.

Also, no more squatting and deadlifting twice per week, at least for now. Second lower day will be all assistance, probably with some deficit pulls worked in the mix. Going to be going over some meet prep training with my training partner this week. I am working up to the RPS Autumn Apocalypse on Nov 2 here in Jersey.
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Old 07-10-2013, 11:16 PM   #45
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Default Training 7/10

Speed squat and max effort deadlifts:

Speed box squat:
Barx3
135x2
225x2x3
275x2x3
315x2x2

Deadlift:
135x1
225x1
315x1
405x1
495x1
530x1
565x2 fails

6 weeks ago, I pulled 535 for a grinder PR. Today, 530 went very smoothly and was gaining speed as I neared lockout, same with 495. So, I don't feel bad about missing. Hell we can't PR every time. I couldn't even break 565 off the floor. I know that if I could get it off the floor, then I can lock it out. Will be adding some deficits in as assistance. Also, open to any suggestions regarding getting stronger off the floor!

Seated hamstring curl:
285x3x15

45 deg back extension
body weight x 15
+ 20lb chain x 10
+ 20lb chain x 5

GHR:
5 reps with 20lb chain. Called it after this due to a huge low back pump.

Max effort bench tomorrow.
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Old 07-11-2013, 06:14 PM   #46
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Default Training 7/11

PRs galore today.

Max Effort Bench:

Bench Press - All paused up to 365:
Barx3
135x2
185x2
225x1
275x1
315x1
365x1
405x1 TNG
425x1 PR

315x5
315x12 PR

I got out of the groove on 405 and it felt like crap. 425 was a great lift. I am getting better leg drive with my feet tucked under. I felt really explosive off my chest and once I passed the sticking point, lockout was easy. Very smooth lift. I was suprised, and actually felt like I had about 10 or maybe even 15 more pounds in the tank. The floor pressing seems to be really helping with explosiveness off the chest.

This experience with the 425 being a better lift than 405 confirms (in my mind) that technique can make or break a true strength lift, and how lifters can fail a weight, add 30lbs and come back and smoke that weight. I get it.

Floor Press:
225x5x5

Incline DB Triceps Extension (off the chest):
45sx10
50sx8x3
55sx8

Overhead Cable Triceps Extension:
150x12x3

Bierly Rows (with a low pulley and straight bar):
150x12x3

Vogelphol Rows:
100x12x4
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Old 07-13-2013, 05:50 AM   #47
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Default Training 7/12

Lower assistance day:

My hands were feeling a bit torn up so I threw the straps on today so I could focus more on the muscles being trained than on my grip.

Deficit pulls (1.5"):
Doing these because I am failing off the floor. I have to say that these felt pretty heavy at the bottom. They don't look that slow, but they sure felt that way.


135x2
225x2
315x3x5

RDL:


315x5 - decided this was a tad too heavy
275x5x4

Banded GM/Pull through:

My first time trying this exercise. You can see I am pretty unstable during this set. I felt these pretty well in my low back, but not much at all in my hamstrings. Maybe more band tension would help, but I think it is time to save up for a home GHR. And yes, my hands are on my nuts so the band doesn't smash them!


Strong band - 3x8

Isometric glute bridge: 1 minute.
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Old 07-13-2013, 01:22 PM   #48
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Big iron in here. Impressed. Keep killing it.
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Old 07-15-2013, 03:06 AM   #49
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Thanks to all who have followed and offered encouragement up to this point. This coming Wednesday, I will begin my training cycle for my meet coming up on Nov 2 which I will start a new log for. I may get in one more workout before work tomorrow, but if not this will be the last time I post in here.

Thanks again everyone!
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Old 07-15-2013, 08:10 PM   #50
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Quote:
Originally Posted by afraziaaaa View Post
Thanks to all who have followed and offered encouragement up to this point. This coming Wednesday, I will begin my training cycle for my meet coming up on Nov 2 which I will start a new log for. I may get in one more workout before work tomorrow, but if not this will be the last time I post in here.

Thanks again everyone!
Looking forward too it! Keep on smashing!
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