Done with boards! I think it went OK but I'll have to wait 2 weeks for the results. I've been training 1-2x per week since I posted last just trying to maintain whatever strength I can.
Last couple sessions:
Bench (paused) - worked up to 440x1 no spot/wrist wraps or belt
Squat (no belt) - worked up to 455
Sumo deadlift (no belt) - worked up to 585 (PR for beltless sumo)
5/2/14 - trained with Rose
Bench (paused) - worked up to 445
Squat (no belt) - worked up to 405x5
Pull ups - bw x 10, 8
I was wondering where you were:)
please keep me updated on the status of your exams....
nice benching and great beltless sumo pull!!!
Thanks Bruce! I will let you know how it went when I get my results back.
BW 247 ... was 249 last night :-o
Low bar squat (no belt) - worked up to 415x2x4 sets, then 415x3
Bench (paused) - worked up to 415x1
Pull-ups - bw x 10 x 2 sets
Bench (paused all reps) -
Squat (low bar, no belt) - worked up to 405x3x2 sets, then 405x5 for one set
Bent over rows w/ straps- 275x8x2 sets... definitely need to focus on gaining back strength on these
Pull-ups - bw x 8
2nd workout today, finally have time for some accessory work!
Behind the neck press - 145x8, 8, 4
Face pulls - 3 sets of 15-20
Overhead rope extensions - 3 sets of 20
Zottman curls - 32.5x8x2 sets
Incline curls - 32.5x8,7
Ab wheel - 2 sets of 12
Quick workout in complex gym
Pullups - bw x 10, 9 , 7
Bodyweight squats - 30/20/10 x 2 (rested 30 seconds between each mini set) ... these were surprisingly difficult
Hammer curls - 30x10x3 sets
Tri rope pushdowns - 3 sets of 10-15
Bench (paused) - worked up to 425x1
Tried doing 1 set per minute, paused all reps - 315x3x5 sets, then 315x2x2 sets, then 315x1 (failed the second rep) ... These were hard. I'd like to eventually be able to do 315x3x10 sets in a total of less than 10 minutes.
Squat (low bar, no belt) - worked up to 435x1, then 315x5x5 sets in 13 minutes (explosive reps)
Behind the neck press - 135x10, 7
Bent over row - 275x10, 8
45 degree hyper - +70 lbs (holding dumbbells) x 12 x 2 sets
Incline crunches - +45 lb plate behind the head x 15 x 2 sets
Bench (paused) - worked up to 405x1, 370x3, 320x6
'Olympic deadlift' (an explosive conventional deadlift where you shrug and raise up on your toes at the end ... basically the first part of a clean) - 135x5, 225x6, 275x6x2 sets
Conventional deadlift (no belt) - 415x6 ... easy, just trying to give my low back some work without re-injuring the right erector
Squat (low bar, no belt or knee sleeves) - worked up to 465x1 ... Pretty sure this is a PR for no belt
Bench (paused) - worked up to 405x1
Close grip bench (paused all reps) - 275x8, 6
Workout took 50 mins
Bench (paused) - worked up to 385x2x3 sets, then 385x1
Tri rope pushdowns superset with face pulls - 3 sets of 15-20 of each
Decline crunches - 45 lb plate held behind head x20 x 2 sets
Superset with 45 degree back extensions - bw x 20 x 2 sets
Standing behind the neck press - 135x12, 135x8
Front squat - 225x5
High bar squat - 275x5
Low bar squat (no belt) - 315x8x3 sets
Bench (paused) - 295x6x2 sets
Parallel grip chins - bw x 10
BW 240 ... Would like to get back down to 220-225 over the next few months.
Bench (paused all reps) - worked up to 405x1, 375x3, 330x6, 275x10
Front squat - 245x5
High bar squat - 295x5
Low bar squat (no belt) - 345x7x3 sets
Decline crunches - 45 lb plate behind head x 20, 15
Parallel grip chins - 3 minute long rest pause set, bw x 8 + 13 additional reps, resting about 10 seconds between additional reps
Bench (paused) - 405x1, 315x5x4 sets
Front squat - 255x5
High bar squat - 315x5
Low bar squat (no belt) - 365x6
Parallel grip chins - in 3 mins total did bw x 8 + 15 rest pause reps = 23 total
Squat (no belt) - worked up to 435x1, 365x6x3 sets
Behind the neck press - 150x8, 135x8
Bent over row - 275x10x2 sets
My right patellar tendon is giving me crap again. I felt like I tweaked it during front squats yesterday but I was fine walking and only had mild discomfort during squats today. About an hour after the gym it started to be painful to walk/put weight on it :-/
Trained at Main Gym. This is the crappy yet extremely convenient gym that is across the street from the lab where I will be doing all my PhD research. It has a good squat rack but the bench is slippery and on uneven ground (left side is noticeably lower) and the floor where I can deadlift is squishy, plus dropping the weight is prohibited. Aside from that it is well equipped with machines, pull-up bar, etc.
Knee felt significantly better today (no more limping) so I decided to do some light squatting.
Bench - worked up to 405x1, 325x4x3 sets ... for some reason my hands tend to slide outward on this bar. I need to remember to bring liquid chalk.
Deadlift (no belt, conventional, sumo seemed to irritate my knee at lockout) - 295x5, 365x5, 415x5 ... Did these slow focusing on positions. I'd prefer to pull explosively but my knee doesn't seem to like being fully extended or any type of explosive movement
Squat - worked up to 235x3 ... lower weights felt fine but at this weight I felt some irritation on the patella. Again, fully extending and more explosive reps seem to irritate it. Taking a wider stance and sitting back more seemed to help. I'll try box squats next time if I can figure out some what to set that up.
Bench (paused all reps) - worked up to 405x1, 355x3x3 sets
Paused squats (no belt, 4 second pauses) - 135x5, 185x5, 225x5, 275x5 ... No pain this time. To minimize knee stress I wore my wrestling shoes for a flat sole, took a wide stance and tried to sit back more than I have been. I also wrapped my right knee at the patella/tibial tuberosity with a Voodoo band on every set except the last one.
Deadlift (no belt) - worked up to 405x3 sumo + 3 conventional
Bench (paused all reps) - worked up to 405x1 then 275x8x3 sets
Paused squat (no belt, flat soles, 4 second pauses) - 225x5, 275x5x2 sets
Deadlift (no belt) - worked up to 405x3 conventional/ 3 sumo
Knee still improving but not 100%
Trained at Main Gym after lab
Paused squats (no belt, 4 second pauses) - 225x5, 275x5x3 sets
Bench (paused all reps) - worked up to 375x1, 395x1, 405x1, then 295x6x4 sets
Chins (parallel grip) - 8 + 14 rest pause reps in 3 mins total
Seated row - 100x15, 130x10, 150x6
Tri rope pushdown - 4 sets of 12-20 reps
Hammer curls - 40x12, 10, 8
Standing behind the neck press - 155x10, 8
Deadlift, no belt (24 hr fitness only has hex plates so I actually did a rack pull with the weights <1" off the ground ... felt harder than a regular deadlift) -
Bent over row (used straps and hip/leg drive) - 275x10, 295x10
Stiff leg deadlifts standing on a 4" box (used straps, no belt) - 345x8 ... these felt easier than the conventional rack pulls
Decline crunches - +45 lb plate behind head x 20, 20
Bench (paused all reps) - worked up to 365x1, 385x1, 405x1, then 315x5x4 sets (no leg drive for the volume work)
Paused squats (wide stance, flat soles, no belt, 4 second pauses) - 225x5, 275x5x4 sets ... Today I did these a little different. On each rep when I reached the bottom position, I blew out all my air, then took a full inhale, waited a moment, then came back up. I felt like this worked my core a little more (having to stay tight without air in the belly) while also leaving me less short of breath by the end of the set.
Stiff leg deadlifts standing on 4" block (used straps, no belt) - 365x8