Adarq.org

Upper body accessory day!

Military press (standing)

135 x 15
155 x 8
185 x 8
205 x 6 (225 x 8 is my goal in a few weeks)


Close Grip bench press (paused reps)

185 x 8
225 x 8
245 x 8
275 x 7 (self handout, 8th rep in the tank. Will hit this for 10 with spotter in a couple weeks)

Band pull aparts:

4 x 15

Tricep press downs:

4 x 12

Dips:

3 x 12

Core work:

200 reps



Bench is back which is awesome!

apologies if i or someone else asked this already, but what is "core work" for you?

Typically a mixture of weighted crunches, hanging knee raises, high rep sets of crunches on a stability ball, and the occasional planks. Usually break it all up until I hit the amount of reps I list for my workouts lol.

Quick bench day:

275 - 3 x 5
275 x 5 (3 second pause on chest in ram)

Incline bench:

135 x 15
185 x 15

Incline band flyes:

2 x 30

Core work:

150 reps


Just went through the motions today, weights are moving quick again thankfully!!!

Also considering experimenting with a Russian powerlifting program I found online, using my off season to experiment with it. Looks tough as shit lol!!

http://www.joeskopec.com/ruspeak.html


Also if anyone has IG feel free to follow me I keep a lot of training videos on there!

j_mckinney08

it's a core lift for competition, doesn't it make sense to practice it more often?

Absolutely, this is basically computing the volume and percentages for your main movements. Ill be plugging in accessory work for each training day. My secondary deadlift movement will alternate between block pulls, rack pulls, and deficit pulls. If I feel I need more work for the deadlift ill throw in an extra day devoted to deadlift work.

http://youtu.be/xDmDYI95jPk

Experimented with a video app on my phone that will allow myself to condense clips together into one video to put on YouTube. Threw in the 475 x 2 set that happened right before the 500 x 2.

squats looked great. your heels were coming off the floor a little on the 475s but the front angle on the 500s didn't show any apparent movement.

Bench day!

Bench:

310 x 8 (PR, 2 reps left in tank)
335 x 5 (hit this for 8 in a couple weeks)
350 x 2 ( in ram)
365 x 2 (in ram)

Paused close grip bench:

225 x 8
225 x 15


Incline band flyes:

3 x 20


Felt great today, bench is coming together perfectly right now.


Video is bench sets

http://youtu.be/C0SGbqA-Nkc

Upper body accessory day!


Standing military press:

135 x 12
155 x 12
185 x 10
225 x 5


Close grip bench (paused):

135 x 12
225 x 8
245 x 8
275 x 6
295 x 5


Lat pulldowns:

4 x 12

Machine rows:

4 x 12


Machine curls:

4 x 15

Tricep press downs:

4 x 12


Core work:

150 reps