have you thought about doing high rack lockouts to get used to the heavier weight? I feel they are really helping me right now as im handling about 100lbs more on them (about 220kg) then my best shirt bench (about 180kg).
Squat
20kg x 6
65kg x 6
95kg x 4
120kg x 2
135kg x 1
115kg x 6(4 sets)
Overhead Press
50kg x 6(4 sets)
Glute-ham Raise
BW x 10(3 sets)
Bent-over Rows
65kg x 8
95kg x 6
95kg x 8(2 sets)
Lying DB Extensions
30lbs x 8
25lbs x 10
25lbs x 8
Comments:
-Do a single with 10kg more for a 145kg squat next week, and then 155kg for a PR, then 160/165 the next week or two after that
-55kg for OH press next week
-Haven't done BB rows in a bit, will start doing them weekly again now
-Squats felt good, kept my elbows under pretty well which is good
have you thought about doing high rack lockouts to get used to the heavier weight? I feel they are really helping me right now as im handling about 100lbs more on them (about 220kg) then my best shirt bench (about 180kg).
Yeah I'll probably chuck in some 4-book presses, which are pretty high, should be able to use alot of weight on those. The 145kg wasn't that heavy, I can definitely see me benching that in 6 months time or less!
Deficit Deadlift off 15kg plates
65kg x 6
110kg x 4
155kg x 2
185kg x 1
135kg x 6(4 sets) - tweaked lower back on 3rd set
Speed Squats
20kg x 6
65kg x 3
85kg x 3(7 sets)
NG Seated Row
54kg x 12
63kg x 12
72kg x 8
GHR's
BW x 10(2 sets)
BW x 8
Comments:
-Tweaked my back on the 3rd set, weird how that happens.
-Not as bad as last time, as it was pretty light, no idea why it happened lol
-It's still a bit sore now, ghey
-Alco, I did some rows, hah
have you thought about doing high rack lockouts to get used to the heavier weight? I feel they are really helping me right now as im handling about 100lbs more on them (about 220kg) then my best shirt bench (about 180kg).
chain suspended lockouts are amazing the really teach you to push and you really get the feeling of heavy weights
A training partner of mine just got some APT Hybrids and Strangulator knee wraps, and 36" convicts wrist wraps!
It will be interesting to see how he does with them. Most of us use Titan THP's which are a bit better than the crap INZER wraps, but this will be the first test drive of the APT stuff.
APT also has a new knee wrap coming out called "THE WRAP" LOL for super super super heavy lifting LOL which is supposed to be like 50% thicker or something.
But I don't think there's a huge difference between knee wraps now, except for crap old ones.
I know! I didn't know they sold 36 inch wrist wraps! I have 20 inch Titan THP Wrist Wraps, but they make 36 inch THP's too! That's a shitload of wrap for a freaking wrist!
Not that it's going to make much of a difference, but the next time I order wrist wraps, I'm getting 36 inch ones hah
From the APT site(some funny shit there):
Quote:
APT Pro Gear will make HISTORY with these wraps and
their level of CRAZY nassssssssssty support. These Wraps
are pretty much a two person applied Wrist Wrap above
12" length and not a continuous use wrist wrap. They WILL
have to be taken off between sets when you are lifting.
I know! I didn't know they sold 36 inch wrist wraps! I have 20 inch Titan THP Wrist Wraps, but they make 36 inch THP's too! That's a shitload of wrap for a freaking wrist!
Not that it's going to make much of a difference, but the next time I order wrist wraps, I'm getting 36 inch ones hah
From the APT site(some funny shit there):
The convicts i have, i have to take them off between sets. I cant imagine more wrap then that!
I guess with the 36 inch wrap, most people wrap alot of their forearm as well for more support and less forearm pain on heavy benches.
Bench Press
20kg x 10
65kg x 6
85kg x 2
105kg x 1 ties previous PR
75kg x 6
75kg x 6(3 sets) - pinky on rings, had to use narrow racks
3-Board Press
65kg x 6
87.5kg x 6
87.5kg x 6 - narrower grip, ring finger on rings
87.5kg x 10ish - narrower grip, ring finger on rings
Lat Pulldown
140lbs x 8
160lbs x 7
160lbs x 5
Hammer Curls
15kg x 10
13kg x 10
12.5kg x 10
Comments:
-105kg flew up fast, no doubt I will get 110kg next week, will go for 115kg the week after too
-Lot's going on today, had an extra guy training with us who is a 240kg bencher, so I got kicked out to the narrower rack lol
-230kg dropped on his stomach, had to lift that up from the side, I was a bit slow! Kinda scary spotting bench presses over 200kg!!!
-Spotted a failed 200kg later, and by then I was super paranoid, and was quick to grab the bar
-My coach told me to take a narrower grip on the board presses, so I can keep my elbows in, and touch lower, even with the reduced ROM to stress the triceps more. Felt kinda weird touching that low on the books!
-I did 10ish reps on the last set of boards as my coach was there helping me with my technique and told me to do some more, didn't count though
-Will be doing some squat walkouts tomorrow Don't think I'll go too heavy though
ive spotted some board presses around 400kg, gotta pay close attention, shit can go wrong in a split second. Gotta use 3 spotters.
I find being the back spotter in a squat pretty hard, if the lifters knee goes out with 450kg on his back.. you got to have 3 pretty strong guys or someone is ending up in the hospital.
Haha at my gym 1 plate is 65kg, 2 plates is 110kg, 3 plates is 155kg. Getting to 3 plates even with a shirt is going to take time!!!
I should have 115kg raw in 2 weeks time. Probably get 125kg raw in my next training cycle, meaning I better press a shirted 130kg in this comp, and 140kg in the next!!!
And those 36" convicts are ridiculous lol, 36 inch wraps just look funny! You can wrap them pretty tight though, I tried one, and could barely open my hand to grip the bar!
Nice benching. And it sounds like you had an exciting day of spotting.
You bet, today my coach and the others tired to pla a prank on me, It didn't work, as my BS detectors are in prime condition(thanks to my coach). I'm standing there, and as my coach is wrapping knees, he says:
"Steve Little cracked a rib yesterday, on that one dropped on him. He's had to pull out of the national championships"
I got scared for a second, but quickly realised it was bullshit
Did some side spotting for squats today, heaviest 265kg. Also side spotted for a 320kg Squat walkout!
Squat
20kg x 6
65kg x 6
110kg x 4
145kg x 1
120kg x 6(4 sets)
Overhead Press
55kg x 6(4 sets)
Bent-over Rows
65kg x 8
95kg x 6
95kg x 8(2 sets)
Squat Walkouts
200kg x 5 seconds
220kg x 5 seconds
Glute-ham Raise
BW x 8
5kg x 8(2 sets)
Comments:
-Squats were feeling really good, best sets with 120kg I've ever done, great form on all of them. Really focused on driving my elbows under the bar, and keeping form. Although this isn't a PR, I'm much stronger.
-Overhead presses good too, not a PR either, but I'll chuck another 5kgs on next week, and so on.
-Squat walkouts were alot of fun, walking out 220kg raw, 15kg more than I have squatted in full equipment is good stuff I can definitely see me squatting that soon!
I forgot to mention, on the weekend a couple of the guys tried out the APT Hybrids and Strangulators, they thought they weren't very good, and that you could hardly feel them, and you could bend your leg in them - as opposed to the cast-like wrap of the Titan THP's. Only the first test run though, I'll see what they say next time!
Speed Bench Press(4 bands)
20kg x 10 no bands
20kg x 3
35kg x 3(4 sets)
35kg x 3(4 sets) - close grip
CG Board Press(2 boards)
65kg x 6
87.5kg x 6(3 sets)
Triceps Pressdown
80lbs x 8
90lbs x 8
100lbs x 6(2 sets)
Hammer Curls
45lbs x 8(3 sets)
Comments:
-Not much to say...
-Planning to go for 110kg, and then 115kg raw bench this Saturday. Also a 155kg squat, and then 165kg after, this Sunday.
Deficit Deadlift off 15kg plates
65kg x 6
110kg x 4
155kg x 2
190kg x 1
145kg x 6(4 sets)
Speed Squat
20kg x 6
65kg x 3
85kg x 3(7 sets)
DB Row
90lbs x 12(3 sets)
Comments:
-Deadlifts were good, 157.5kg next week, and I think I'll pull from the floor the week after, rather than from a deficit
-Speed squats were good, I think I'll do 87.5kg next week maybe
-I need to work on my DB rows I think, 3rd set was kinda hard with 90's lol
or id own them already hah.
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