Video is from accessory day tonight, gonna start my log update with my squats from last night.
Squat:
275 x 6 315 x 6 325 x 8 (very easy set)
Paused squat:
275 x 5 315 x 5
Leg extensions:
4 x 25
Lying leg curls:
4 x 25
Accessory day:
Seated MP:
135 - 2 x 12 185 x 12 205 x 12 245 x 3 255 x 3 (lifetime PR!)
Flat bench:
225 x 22 275 x 15 (light reverse band setup, took maybe 20-25lbs off the bottom of the lift)
Incline DB:
75's - 2 x 30
Band pull aparts:
4 x 35
Press downs:
4 x 20
Sprints for cardio post workout.
Felt like I had a set of 4 tonight with the 255 x 3 if I had a spotter for a handout, no big deal though I believe chasing a 315 seated military press would be a good goal to have in mind for myself.
Had to rush quite a bit today, my wife had clinical all day and my parents had doctor appointments so I was with my son all day until time for work. He basically sat and watched cartoons on his iPad while I benched real quick lol.
Bench:
285 - 4 x 2 285 x 10 (5thset about 2 reps shy of AMRAP, had no spotter haha)
Paused close grip to a two board:
255 x 12
Paused competition grip to a two board:
255 x 15
Wrapped it up there and kept it short and sweet, running the 5thset protocol for my main movement now which basically calls for 4 x 2 @80% and the 5th set being an AMRAP. Going to see where it takes me.
i can't even imagine squatting in squishy shoes. chucks i can see, barefoot i can see. basketball shoes just seems crazy. have you thought about buying squatting shoes?
Honestly I've never gave much thought to the type of shoes I squat in, at least when I'm training squats lol. However I do own a pair of chucks that I compete in and I usually keep them in my home gym, I probably need to break those suckers back out and start using them again. And I'll most definitely own me a nice fancy pair of squat shoes someday it's just not high up on my priorities list currently.
Do you use suicide grip on the bench presses? Here pretty much everybody does.
Typically I do use a grip like that, my bar placement and grip strength helps keep things in check, have never dropped a bar while benching before so as long as everything feels good I'll go with what works lol.
when do you put on wrist wraps? like at what weight? curious because i just started benching again and my wrists are taking some time to adjust, even at the light weights i've been using. never used wraps before, although i never got that strong, something like 225 for sets of 5.
some of the discomfort is just relearning the grip, i know.
Typically around 60% is when I start using my wrist wraps so usually when going above 225. I honestly recommend all lifters at any level to have a good pair to help prevent any injury that could occur to the wrists. I actually have 6 different pairs (currently using mark bells gangsta wraps, and I really enjoy them) but if you're wanting a very good wrist wrap for a bargain I reccomend the heavy wrist wraps from EFS, they give great support without getting uncomfortable for the lifter. I always go with the 80cm size.
gonna log my accessory day and deadlift day real quick:
accessory day:
seated MP:
135 x 10 185 x 15 205 x 12
bench: 225 x 25 225 x 30 (to a three board, wanted to hammer the triceps like a mofo here. left several reps in the tank)
incline DB bench:
80's - 2 x 30
band pull aparts:
4 x 35
pressdowns:
4 x 20
Deadlift day:
DL from floor:
135 x 8 225 x 5 315 x 5 365 x 8
rack pull (from lowest pin)
225 x 5 275 x 5 315 x 5 365 x 5
45 degree back raise:
4 x 25
shrugs:
225 - 4 x 25
band pull aparts:
4 x 35
Also forgot to mention I'm doing cardio much more consistently now, especially on Saturdays and Sundays. already feel better from a cardiovascular standpoint, going to remain as consistent as possible with training not sure how it will work with finals week approaching and the homework load fairly heavy right now. Looking forward to my 5 week break for Christmas
Sorry for the delay in updates, anyways went to a commercial gym after class Thursday for my bench day. The company has a solid setup the only minor flaw in my workout was the width of the bench I was using, the pad width in my home gym is 11" and the pad width at the gym I used was about 8-9" and also the height of the rack hooks was dead center with the sticking point in my bench so self handouts sucked a little bit lol!! You can see in my video I hit the rack hooks a couple of times. Overall it was a good workout though!
Flat bench:
315 x 3 300 x 8 275 x 8 (close grip) 255 x 15 (paused to a 2 board) Had a close grip paused AMRAP in there as well forgot the weight and reps though.
Incline db's
85's x 20 100's x 15
Tricep press downs:
4 x 15
Lay pull downs:
4 x 15
Seated rows:
4 x 15
Rear delt machine:
4 x 20
Pec flye machine:
4 x 20
Machine tricep dips:
4 x 15
Felt great having access to these machines, left the gym with a nice pump and a sense of accomplishment.
Also did my squat day Friday:
Squat:
345 - 3 x 7 295 - 2 x 7 (paused)
Leg extensions:
4 x 25
Lying leg curls:
4 x 25
Last couple of squat days has taken place on lunch at work, really miss my home gym for my squat day and thankfully my schedule should work out for a while so I can train squats at home.
Also been waiting since August for strengthshopusa to re-stock their deluxe utility bench w/spotter stand, thing is built like a tank and only runs 325 bucks shipping and all. Been dying for this gem of a deal as other benches of this quality run 500+, I need a better 0-90 degree bench as my old one has a low user capacity and has taken a lot of damage over the years. Would opt for a high grade commercial flat bench for around 250 however I have limited space in my home gym and two benches would take up far too much room, guess I'll just keep waiting for it lol!!!
but hey I'm cool with grabbing rim at my current size, when I'm down around the 275lb weight class I can usually dunk consistently. Definitely some motivation there to shed some pounds and improve my athleticism!!!
For jumping no doubt. Kind of bulked and got upper body strength and mass way up past few months. But yea I'm not getting close to a PR without losing serious lbs.
you got the right idea for your goal though, shed a few pounds, hit a few PR's on squat, practice jumping technique, all that fun stuff lol.
Hitting a local commercial gym around noon to get my bench workout in, didn't get to bench yesterday due to homework so I'm going to hit it hard today before I have to go to work. I'll be getting some vids to post as well!
Didn't have a lot of time yesterday so I skipped accessory work and just did my two main movements.
deadlift from floor:
275 - 2 x 5 315 x 10
4" block pull:
365 x 8
finished out with some sled sprints for cardio!
gotta say the volume is helping my deadlift tremendously right now, would typically choose to do an AMRAP with one of the main movements but I was in a rush. Probably going to line up a training block soon that progresses for 9 weeks and max on the 10th week, at least that way I can more accurately wave the percentages on my lift.
at this point some good goals to shoot for would be:
500lb squat in a belt and sleeves (would be a lifetime wrapless PR) 375 bench (should be close to this number already, but I'm being realistic in the climb to 405+ again) 500lb deadlift (again should be right near this number already, get back to this number then shoot for 550ish)
and for the heck of it lets aim to drop about 20-30lbs of BW over the next 3-4 months.
hey j_mckinney, on your last post, if you see 'modified by adarqui', that was me trying to fix your youtube link but it's still invalid..
like lbss said, sick pressing.
love your home gym too, sick.
The link had a weird hyphen in it and it totally threw everything off, thanks for the help though lol. And I appreciate the compliment getting back to a 400 raw bench is one of my goals as well as hitting a 315 seated military press.
And yeah I love having a home gym, allows myself the privilege of working in my training regardless of work, school, and family schedule haha. And wait until both myself and my wife graduate nursing school and we have some extra money laying around, I plan on building a sick gym then. I go crazy thinking about it sometimes lol!!!
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