Training for SPF Ironman Pro- day

[BendtheBar]

Originally Posted by corey_hayes

I like it alot better than the band work. I really suck off the ground and can lockout anything as you can tell so the extra work load at the bottom should benefit me a lot

That sounds like me. I might give then a try. Thanks.

[corey_hayes]

Originally Posted by muscle_g

Cory how is y'alls training week broke down? "training split" so to speak

Tuesday - Squat
Thursday - Bench
Saturday - Deadlift
Sunday - Military Press

[EliteDreams]

Solid looking routine. Super strength overhead!

[corey_hayes]

Squats:
60x5
150x3
310x2
490x2
briefs
620 3x3

Olympic squats: 325 2x8
Romanian deadlifts: (toes elevated) 315 2x10
One leg hyper extensions: 2x8 per leg
Abs: 4 sets of various shit

Ive been training at 230-232 most days but ive slacked on my diet lately and was 237 today so my briefs were alot tighter than normal since i gain all my bloat in my legs and gut... This meant i couldnt hold my air at all, i have to take my breath before the unrack and hold it for sets all the time as i cant get full with the bar in my back, well since i was about to explode after forcing myself to depth i was losing my air on the first rep and squatting with zero belly or air for reps 2 and 3..it was rough, im ready for some heavy singles haha

[J_Byrd]

Originally Posted by corey_hayes

Squats:
60x5
150x3
310x2
490x2
briefs
620 3x3

Olympic squats: 325 2x8
Romanian deadlifts: (toes elevated) 315 2x10
One leg hyper extensions: 2x8 per leg
Abs: 4 sets of various shit

Ive been training at 230-232 most days but ive slacked on my diet lately and was 237 today so my briefs were alot tighter than normal since i gain all my bloat in my legs and gut... This meant i couldnt hold my air at all, i have to take my breath before the unrack and hold it for sets all the time as i cant get full with the bar in my back, well since i was about to explode after forcing myself to depth i was losing my air on the first rep and squatting with zero belly or air for reps 2 and 3..it was rough, im ready for some heavy singles haha

What kind of briefs were you in? On days like this, do you use an older pair?

[corey_hayes]

Originally Posted by J_Byrd

What kind of briefs were you in? On days like this, do you use an older pair?

Titan boss

Unfortunately not, im too tight to buy new ones.. I didnt even pay for the ones i wear haha

[BendtheBar]

Damn strong squats.

Just got a pair of Centurians but I'm too fat to fit in them right now.

[J_Byrd]

Originally Posted by corey_hayes

Titan boss

Unfortunately not, im too tight to buy new ones.. I didnt even pay for the ones i wear haha

HAHA! I am the same way. My last meet the only thing I bought new was a pair of centurion briefs, and they were 4 years old!

[corey_hayes]

Reverse blue band bench: (add bands on at 245)
45x8
135x5
185x3
245x3 (bands on)
335x3
425x3
475x3
Regular Slingshot on:
475x10
515 3x3 - 3 board
385x10 - close grip
335x6 - close grip

Incline DB press:
90sx12
60sx17

Band pushdowns superset with rolling tricep ext:
greens x15 / 40s x10
greens x15 / 40s x6
greens x15 / 30s x8

Pullups: x15,8,5
DB shrugs: 90s 2 sets of failure
Side raises: 15s 2 sets of failure


Awesome workout.... My pec still isnt 100% so i didnt push the main work super hard, im kinda pressing crooked still so i dont need to push that. The reverse band board work did allow me to hit some pec free lockout work which i REALLLLLLLLLLLY need right now seeing as ill be shirting up soon and havent been able to really work lockout any. Ive made a plan for this meet that should allow me to bench 700 as long as nothing blows off

[LtL]

Strong pressing. Best of luck getting back in the shirt.