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Wednesday, June 27, 2012

Lots of catching up to do...

Squat last wednesday:
Safety squat bar raw with with a slightly below parallel box:  worked up to 435ish for 4 or 5 sets of 3
45 degree back ext with cambered bar:
Bar X 8
105 lbs X 8
135 X 3 sets of 8  These were absolutely awful.  My low back was blown up so much I couldn't walk more than 10 feet before I wanted to sit down.
Chain Leg lifts with 1 big chain: 3 sets of 10
Reverse Hyper: 4 sets of 15 with 400 #

Thursday Upper Extra work:
Standing log press:
100 X 3 sets of 8
150 X 5
200 X 3
245 X 2 sets of 3 and 1 set of 4.

Close grip Bench using 2 foam boards adding a chain each set.
Bar weight was 185 and worked up to 5, 6 then 7 chain per side for 1 set of 5 each. 

Hammer Machine press: worked up to 3 plated for 3 or 4 sets of 10

Saturday Dead less day again.
Cambered bar suspended good mornings.  It has been too long since I have done these.  Since everyone hates them except Spud I said figured we should do them.
worked up a plate at a time to 575 for 2 sets of 3 and a set of 5.  I was a bit hung over and sleep up until 5 plates so it all felt bad until then.  But once I woke up everything felt better.
Front squats: 135 X 8, 225 X 5, 315 X 5, 405 X 2 sets of 5, 455 X 3 (sucked it on this one.  Looking for 5, but not gonna happen).
Straight leg lifts with chain on ankles: 3 sets of 5

Monday RAW Bench Work!
145 X 3 sets of 10
235 X 2 sets of 8
285 X 3
325 X 2 sets of 3
345 X 2 sets of 3
365 X 2 sets of 3
375 X 2 sets of 3  I have not gone this heavy raw in honestly and shamefully at least a year or two.  I absolutely hate raw benching, but need to work on it some more (by evidence I can barely triple my body weight raw....)
EZ bar triceps ext with chains (a bit more than a 90 degree angle in the bottom to save the elbows a bit)
85 lbs and 1 super fat chain X 8
85 lbs and 2 chains X 8
85 lbs and 3 chains X 8
85 lbs and 4 chains X 6 or 7
Side Shoulder raise: 40 X 10, 50 X 2 sets of 10, 60 X 10

External rotator cuff work: 3 sets of 15 each arm.  All that raw work had my left shoulder crunk up pretty good. 

Suck ass Everything is heavy  Squat Wednesday with the straight bar:
145 x 2 sets of 8
235 X 5
315 X 3
405 X 2
Briefs on from here out
595 X 2
685 X 2
Suit bottoms on
775 X 2
Straps up from here on
865 X 2
915 X 2  Honestly these last two sets felt heavy as hell and mechanically ugly.  I did what I wanted to though (just not as heavy), and kept the feel for the suit.  I was a svelte 315 tonight though so the suit and briefs were not giving much pop, but I will fatten up after a while.
Reverse hypers:  I had an idea and it worked out pretty well.  I looped a blue band under my arms and had someone choke it off to a machine in font of the rev hyper during my set.  The band gave extra traction to my upper back when my legs came unde and helped with decompressing my spine. We did 2 sets of 15 with one blue and 2 sets of 15 with 2 blues choked off.  It worked well, so if your back is crunk up, give it a try.

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