▼ 1. 9/19/09 - Sat - BENCH LOCKOUT
Time: 2:00. Weight: 222 (after gym).
Realized that I could use bands instead of chains and I don't have to go to TPS. So I did my first lifting at the Z center in months.
This ended up being a pretty hard workout. I'm quite satisfied; I feel like I hit all of my reps at the right RPE without overshooting at all.
• Warm-up : bike 10 mins
• Reverse band bench w/ purples warm-up, 245x3 @ 8 (too light, doesn't count), 275x3x2 @ 8, 285x3x1
@ 8, 295x3x3 @ 9
If they go straight down, bands stop slightly below my lockout. Because they are pulled to the side a bit, I'd guess there is about 5 lbs of total tension at the top, but hard to say. Very little regardless. Video on second and sixth set.
• Floor press warm-up, 225x5x5 @ 9-10
This is my lockout assistance. 225 was a very good weight for this, last sets were slow. Video on fifth set.
• A: Dips BW+45 x 6,8,6,6
Want to incorporate some kind of movement that lets my shoulders move freely. This supplement slot is a good place for it.
• A: Pull-ups 10, 8, 8, 8
Was going to slack off and do something lame, but then Frank said he didn't think I could do 6 pull-ups. Well, I can, damn it.
▼ 2. 9/18/09 - Fri - DEADLIFT
Time: 2:00. Weight: ??
I'm way too slow on the early exercises, I need to speed up a lot.
• Warm-up : bike 10 mins
• Conventional deadlift 135x5x3, 225x5x3, 315x4, 365x3, 405x2x6 @ 8
Video on second and last set. Back isn't perfectly straight on any of these, it is a flexibility issue.
• Squat w/ chains 135x5x3, 225x5, 275x5, 275+80x3, 275+120x3x5 @ 8-9
Going for 3x6. Video on first set with 120 chain and last set. Went barefoot to try that out. Felt pretty good so I will stick with this for a few weeks.
• Rack pull 2'' below knee
Skipped due to time constraints, again. Need to get faster.
• Abs - V-ups 10, 10, 15, 15
Asked Dee what ab exercise I should do. She told me to do these. They were brutal.
VIDEOS:
20090918 - second set dead 405 x 2
2 comments:
You need to buy a longer shirt for when bench, haha.
Also, your squats w/ chains weren't to depth, from what I could see. You definitely don't hit the hole noticeably, but your depth might pass if the judge didn't get a clear view. It's close but needs to be 1" deeper.
And what's with the calf sleeves. Knee sleeves, elbow sleeves, calf sleeves, forearm sleeves. I'm going to buy you a neck warmer for Christmas and claim it's a neck sleeve so you can be fully supported for all your workouts.
LOL, I know. My belly amuses me.
Disagree. I think depth is fine. The lines on the side of the short can throw you off. I went until chains were deloaded regardless. I'm an IPA lifter now anyway. But seriously, my depth only gets better with more weight so this isn't a concern.
Those aren't "calf sleeves" lol, but it does look ridiculous. I just keep forgetting to put on my knee sleeves, which I guess is a good sign because that means my knees aren't bothering me. I'm looking forward to the neck warmer. That will be useful for Boston winter.
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