Adarq.org

fuck that is strong pressing. 

<a href="http://www.youtube.com/watch?v=0aVT6z-l7Xg" target="_blank">http://www.youtube.com/watch?v=0aVT6z-l7Xg</a>

Bench day!!!


Competition bench:

265 x 8
300 x 4
315 x 3 (felt easy, sign of progress hopefully)
275 x 8 (paused)

Close grip bench:

275 x 8
275 x 9 (2 board paused)

5 giant sets of:

Band pull aparts x 35
Press downs x 15
Incline band flye x 25
Light kettle bell swing x 20


Threw the swings in to add a bit of cardio to my giant sets, felt great today and I feel I'm progressing again on bench which is my toughest lift.

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Deadlift day:

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. 

<a href="http://www.youtube.com/watch?v=DPFLdVWtBKw" target="_blank">http://www.youtube.com/watch?v=DPFLdVWtBKw</a>

Bench day!

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!!!

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.