a - Close Grip Incline Bench ...... warmups.... 5 singles >90%
80kg x 1 x 2 (176lbs)
85kg x 1 x 2
80kg x 1 x 1
- not sure if i had the same incline as last week, it seemed a bit easier, or I
got stronger
b1 - Close Grip Bench
60kg x 8 x 1
70kg x 8 x 1
80kg x 8 x 1
- these were much easier than last week too, weird
b2 - B/o Row
55kg? x 8 x 1
65kg x 8 x 2
- up on these also
c1 - Scap Wall Slide 3 x 12
c2 - db Hammer Curlz 3 x 12
- everything ws up from last week, which is good.
- get to try a heavy double for box squats tonight, will be interesting to see where i'm at considering my improvement with the front squat.
- Ive got 120kg (264lbs) in my mind to attempt, that would be a huge PR
Wow! Your doing a lot better on the front box squats than I am (but you have a few weeks on me ). How high a box are you using and how tall are you? I'm 5'8" and using 11" box (actually, it is a stack of concrete blocks). Nice thing about the box is that I am not tempted to sacrifice depth for higher weights.
How high a box are you using and how tall are you? I'm 5'8" and using 11" box (actually, it is a stack of concrete blocks). Nice thing about the box is that I am not tempted to sacrifice depth for higher weights.
Im 5'10"
For the front squats I use a milk crate (maybe~12"), puts me at or just below parrallel.
For back squats I use another plastic crate I have, puts me a few inches below //
Quote:
Originally Posted by liftintexas
you continue to kick butt. Great numbers, man.
Why didn't you encourage me to try this program? ha!
thanks man,
dont know why I didnt recommend it to you
you should look into it
100kg x 2 x 2
- was going to try 120kg touch and go, decided to stick with 100 and do it properly.
not sure i would have had 120 in me last night anyway
b - Natural GHR couldnt stop my foot from cramping, so I dropped them
c - DB Lunge 3 x 8e
d1 - S/leg squat to box nuthin
d2 - bar rollout (knees on 4" box) nuthin
- started a bit later than I would have liked (damn children) and was kind of rushing through
needed to get done before the new season of Heroes started.
Had to finish week 14 off on monday night, and then the only other chance I may get is Thursday night (depends how I feel), if I get a chance I will repeat
a week 14 workout. Then move onto week 15 next week.
Not good timing to miss a week this close to the end, but cant do much about it. Cant imagine it will change the outcome by much or anything anyway.
So testing week will be pushed back to the first week of November
Maximum Strength
Monday 13th October 08
PHASE 4
Week 14 - medium
a - Speed Bench 55% 65kg x 3 x 8
107.5kg x 2 x 2 (236lbs) - this was my 1rm at the start of the program
oh no! not another one squatting on a milk crate. there were tons of people worried about bigd squatting on one, but it never broke....
keep it up dude
I dont squat as much as BigD, so if his doesnt break my wont, hopefully
Quote:
Originally Posted by AS
Nice numbers so far.
What did you use as your boards for the 2-board press? I was looking for it in your log but I can't remember what Phase it's in.
2-board is only week 15 (phase 4), which will be next week.
I have some pieces of timber I will use, just need to find a way to
strap it to me, or i'll just stick them under my shirt
Cool, just having a look at whos competing in the OzStrongman Nationals in a few weeks and there are 2 guys from the ACT.
Ones a heavyweight and one is a lightweight (which is what I would compete in)
Might have to contact them, hopefully there near by and have lots of equipment and dont mind training with someone occasionally, and I hope there good.
Looks like the state titles will be in April next year, something to aim for.
also - for the board presses. If you got an old knee wrap or even an old t-shirt or something they are pretty easy to strap to yourself. Ive never liked the board under my shirt, but it works for some.
a - Sumo Deadlift ...... warmups.... 9 singles >90%
130kg x 1 x 2 (286lbs)
150kg x 1 x 3 (330lbs)
160kg x 1 x 2 (352lbs) - PR, ive never done them before
150kg x 1 x 2 (330lbs)
b - Speed Dead 70%
125kg x 1 x 8 (275lbs)
c - B/bell Rev Lunge w/ front squat grip
2 x 8e x a bit more than last week
d - Palloff Press 3 x 8 e
- good to get back into it, wasnt sure how Sumo deads were
going to go, but I like them. Was a little bit hard to tell if I was locking them out completely.
I will be using them more often
a - 2 Board Press ...... warmups.... 9 singles >90%
110kg x 1 x 2
115kg x 1 x 2 - (253lbs) PR, never done them before
100kg x 1 x 5
- brought the second single @ 115kg down to low and almost
didnt make it back up. So dropped the weight and got my groove back
- was hoping to get atleast 120kg on these
b1 - Close Grip Bench
80kg x 8 x 2
80kg x 7 x 1
80kg x 6 x 1
b2 - B/o Row
65kg x 8 x 3 (143lbs)
-really going to focus on bringing this up next
c1 - Scap Wall Slide 3 x 12
c2 - db Hammer Curlz 3 x 12
- Im sore today, shoulders especially. Dont like the idea of adding a new movement for singles (2 board), was bringing the bar down a bit low
and with the heavy weight was struggling a bit. I do like them and can see using them in the future. Probably for higher reps (5) though..
- I used two timber planks and put them under my shirt for those interested.
I've read about the board press elsewhere and wanted to do it but never tried. Due to my lower back pain (that is getting much better), I will be repeating Week 14 so it will be a week before I try it. Meanwhile, I think I will rig up a good method for holding the board in place such as drilling holes and adding eye screws and using some rubber tubing to strap it to my chest.
Conceptually, this doesn't seem much different frombench pressing to pins although the boards would provide a slight bounce just as if you were to do that on your chest.
). How high a box are you using and how tall are you? I'm 5'8" and using 11" box (actually, it is a stack of concrete blocks). Nice thing about the box is that I am not tempted to sacrifice depth for higher weights.
Linear Mode
