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reg park press ( single arm....and a reg park press is a standing, palms in, oh db press)
35lb db 2x15, 3x20
55lb db 4x10
side laterals
35lb db 3x15
i need some more weight....i did find a gym with a 20/mo no contract thing....thinkin i might have to go that way so i can ****ing squat again cuz im feelin like a great big pussy
So how does this Park press hit you differently?
i feel it in whole shoulder....when im doing regular oh pressing its usually just my front delts that get torched....it also makes it more difficult....
neutral grip flat db press
12x10@ 55
heavy bag x 15 minutes
mother ****ing box squats!! its been 6 weeks since ive squatted or done any lower body sooooo.....
barx15,135x10,185x10,225x5,275x5,315x5,365x5,405x3 ,455x1,495x1,525x0 (knees pronating so i set it down),495x1,405x8,315x10
rack pulls 225x10,315x10,405x10
foam roller for 10 minutes...
pretty goddamn happy with the 495...was below parallel box....
nice lifting
i was worried i would have trouble with the 405....lol....before i took the unwanted break i hit 600 for a single so ive lost a little over 20% strength....not too bad for 6 weeks of no squattin....hows your training going, bro?
Yeah well I bet you will be back to 600 or more in no time.
My training has not been going at all :) I haven't trained since I left Toronto at the end of Aug. Been crazy busy at work and I was getting frustrated with my hamstring not healing up proper after the knee surgery. 350 was hard and I was doing 550 before the surgery. !!
Once work dies down a bit I'll start getting back in and squatting - We have a nice squat rack at work to with over 600lbs of plates so there will be no reason not to .
i hated the time off but it was good cuz my joints are feeling way better...
decline bench barx20,95x20,135x2x5,185x5,225x6x6 185x10,135x15
rolling tri ext. 35lb db 8x10 30 sec rest between sets...
db row 80x10,90x10,100x2x10
weighed in at 228....doc weighed me at 222 3 days ago....judging by my sexy figure id say 222 is right....abs startin to show.....
decline bench barx20,95x15,115x15,135x10,185x5,215x5,225x5,245x5 x5 dropset after last workset 225x9,185x14,135x20
superset oh db tri ext(90lb)/hammercurls(50lb dbs) 4x10
high back machine row 100x10,120x10,140x8,190x8
scale says 231.....id guess 225
k so heres yesterday and todays lifts
flat bb bench warmups then 3x10 @ 225, 3x3 @ 245 then a dropset from 225 down to 135....
incline smith press 4x10 @ 135
rollin db ext 5x10 @ 50lb db's
high back machine row 120x10,190x8,120x10,160x10
db curls 50x10,45x10,35x10 and repeat ( drop set fashion)
low box squat
warmups then 405x5,455x3,495x1,495x1,525x1,495x1,455x5,315x2x10
speed deadlifts sumo stance(30 sec rest between pulls) 225x1,315x1,365x1,405x1,455x1,495x1,405x1,405x1
pull throughs 4x10 @ 100
bodyweight measures 234.....feels about right.....the 525 squat was with just a belt and it was a ****ing grinder...almost got stapled to the box but there was crossfit assholes watching so i pushed more air into my belly and forced it up....wasnt too pretty but my knees stayed out....gonna order a new suit when i get my bodyweight stable and when i can hit 585 raw.....overkill 2 or 3 ply should be insane
flat bench warmups then 3x5 @ 225, 3x3 @ 245 all reps full pause
close grip bench w/ 3 second pause 4x3 185,215,225,235
oh db trip ext 80lb rest/pause set 18,13,7
high back machine row 145x15,205x15,250x10
alt db curls 60x8,55x8,50x8 (don in dropset fashion)
flat bench burnout 3x20 @ 135
weight is coming up...probably due to eating my kids halloween candy...weighed in at a sexy 236 today....none of the sets went to failure cept the rest/pause tri ext....
low box squat- warmups then 365x5,415x3,465x1,485x1,515x1,545x1
conventional stance speed pulls- 225x1,315x1,365x1,385x1,405x1,425x1,445x1,465x1,48 5x1 sets done with no rest between...time enough to add weight and then pull
ghr- bodyweight x10, +25 x 10, +35 x10, +45 x 10 sets done with no rest
hanging leg raise 2x20
havent done conventional dl in a while....lower back was soo pumped it was hard to drive home....
dynamic bench
9x3 @ 135, 155, 175.....used 3 diff grips....rest periods less than 45 seconds
floor press ( narrow grip ) 3x3 @ 245
t bar row 2 plates x 10, 3 platesx10, 4 platesx 10, 5 plates x 10
standing reg park press 40x10, 50x10, 60x10, 60x10
havent done speed benching in a while....elbows are pretty damn sore....i smell like a535 factory right now....bodyweight climbing....237 today....
me bench
super wide grip bench press (lifting in squat rack...hands out to the supports) warmups to 185x5,215x5,225x5,245x5,265x5,225x10
cgbp 5x10 @ 135
machine high lat row 4x10 @ 250
bb curls 4x10 @ 95
me lower
concentric good morning (bar below belly buttom) warmups....315x5,365x5,415x5,465x5,515x3,565x0 (set up with the bar too high on my back and then i pushed too hard and blew blood all over the mirror in front of me....so i set it down)
low box squat 3x10 @ 315
pull throughs 3x10 @ 160
hanging leg raise 3x15
dynamic bench
3x3 @ 135, 3x3 @ 155, 3x3 @ 175 (narrow, med and wide grips)
close grip incline 135x15,185x3,215x3,225x3
tbar row 3 platesx10, 4 x 10, 5 x 10
oh db ext 3x10 @ 80
seated db curls 3x10 @ 45
Have to remind myself to give those seated good mornings you mentioned earlier a try sometime soon.
ya ive been forgetting to rotate them in.....i think i might have to do them next week for max effort!
i hate GM's - The back pump is too much for this old cripple :)
yeah they arent that bad on me.....i did conventional deads the other day after box squats and i could hardly drive home.....soo pumped
Just to be clear about those seated good mornings tex,I assume you must absolutely maintain an excellent arch?Im thinking the rom won't be really big?I don't work on the flexibility of my hams that much....
And no belt?
its a really limited range of motion....but really effective....you feel it. i work up thru 275-315 with no belt then i belt up....
Thanks tex.
bench work
flat bench (grip just outside shoulder width) 6x5 @ 225
cgbp 4x10 @ 185
machine row 4x10 @ 260
bb curl 4x10 @ 95
face pulls 3x10 @ 160
lower me
seated good mornings! warmups 315x5,365x5,395x5,435x3(video http://www.youtube.com/watch?v=GufsXomspoM )
low box squat 3x10 @ 335
pull throughs 4x10 @ 140
hanging leg raise 2x20
silverback is up again :)
nice! ill have to go update my log!
vastus medialis feel destroyed today.....
upper me
illegal wide grip bench 225x5,245x5,265x5,265x5
close grip (3 second pause) 3x3 @ 230
machine high back row 250x10,275x10,295x10
pendulum curls 45x10,55x10,65x10
light benching strip set 135x30, 115x26, 95x21 and by then id hit my vo2 max
bodyweight 232...dropped some carbs this week.....
lower me
pull throughs 80x10,100x10,120x10
deficit deadlifts warmups then 315x5,365x5,395x5,435x5,465x3,500x3,530x1
zercher squats 135x10,225x10,275x10,315x10
ghr x10, +25 x 10, +45 x2x10
upper something or other
flat bench mid grip 225x10,245x5,265x3,285x3,225x10,135x30,22,20
flat db press (palms facing) 40x10,50x10,60x10,70x10,80x10,80x10,80x10
chins 5x10
bb curls 75x10,95x10,135x10,135x10
no mid grip benching for me....apparently it makes my shoulder all ****ered....im gonna add in a shoulders only day and do some heavy me type stuff along with rehab type shiat.....
a lacrosse ball works great for getting deep in the shoulders.
did I ever sen you that e-book on myofusion / stretching and foam rolling ? if not i will as there is some great pre-hab exersices. it's a shoulder saver.
i was using tennis balls but lacrosse ball incredibly dense....will probably work better....ill take the ebook tho!
I've been slacking on the tennis ball lately.
i need some help with my benching.....i need a new routine....i feel like its stagnant and i need something new....any recommendations?! the wsb works for my squat and dead like crazy but my bench keeps stalling out or i hurt my shoulder.....need a good training partner or coach. I trained a friend of mine for a while but he moved down to the states....lucky bastard is at american iron in reno training with elite pl's now....his #'s are getting BIG!!!
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