Fitness and nutrition blog for those looking for information and perspective from a seasoned gym rat, kettlebell enthusiast, soldier and training fanatic.
Monday I hit 385 again for bench but missed 390 so the quest for 400 is still on going..
Today was:
Deep Squats
Front Squats
Jumping Squats
As well as supplemental pull work.
Hit 355 raw to the bucket...would like 405 for 3 so I'll work towards that for spring...
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I increased my deadlift to 425lbs. I did some other supplemental work as well. I am pushing to 500lbs by summer.
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Dumbbell Seated Press
3 sets warm-up
60 X 8
70 X 8
80 X 6
90 X 5
100 X 1
Behind the Neck Press
135 X 6
185 X 3
225 X Miss
Close Grip Bench
135 X 8
135 X 8
185 X 7
3 sets Good-mornings
3 sets Romanian Deads w/dumbbells
3 sets abs
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135 X 8
135 X 6
225 X 3
315 X 3
365 X 3
405 X 2
425 X Miss
315 X 3
Weighted Abs
3 sets decline sit ups with a plate
Run for 30 mins.
Didn't get nearly as high on squats as I thought I would. Form or feet placement was off. Time to go back to the drawing board.
J.
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135 X 8
135 X 8
225 X 4
225 X 3
275 X 1
315 X 1
345 X 1
----------------Everything Above is Raw-----------
365 X 1
375 X 1
385 X 1
400 X Miss
400 is nearly attainable....
Incline Bench
135 X 5
225 X 5
275 X 2
Decline Flys
20 X 10
30 X 10
35 X 10
Pull Overs
80 X 8
80 X 8
Done and Done
J.
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65 X 6
65 X 6
95 X 4
115 X 3
135 X 4
155 X 1
175 X 1
195 X 1
215 X 1
Both biceps tendon feel over-worked. Really solid, sharp pain so I endexed the push presses. I moved into skull crushers which felt good on the tendons, almost like a massaging effect in the elbows but when I went to dummy curls....PAIN, PAIN, PAIN....
I pushed through it slowly.
5 sets Skull Crushers
5 sets Dummy Curls (really light and slow)
30 min run.
Out.
J.
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I started with 135 and worked my way to 315. To the bucket means to go as low as possible without sacrificing form. Many would argue that anything below 90 degrees (parallel to the floor) is a waste and has no benefits...If that's the case, show me one olympic athlete, bodybuilder or powerlifter that doesn't incorporate deep squats. It is a natural, functional movement for the body.
I did 7 sets of these.
Then I did 7 rotations non-stop of:
Bear Complex
100m Sprints
Wasted
J.
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135 X 8
135 X 8
225 X 5
315 X 10
315 X 10
315 X 10
Bent Over Collar Rows
135 X 10
135 X 10
135 X 10
Pull Downs
About 6 sets, behind the neck , increasing weight each set.
J.
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