Almost perfect bench day....

Holy shit, today was amazing.  Everything about my bench set up felt 100% right and spot on.  My arch was great, speed was great.  Felt like I was moving the bar only 6 inches.  Hell, might have been.  Kept my shoulders super tight, upper back super tight, was pushing off my lats.  Once I hit the half way point I realized I was almost done since I was going 45 seconds between sets and was upset that I was almost done.  Anyway, I'll pop some numbers now...


Dynamic Effort bench.  135x10, 225 4x2, 275 4x2, 315 4x2

Banded triceps pressdowns, two mini bands 4 sets to get to 30 reps, one mini band 3 sets to get to 100 reps

Single band face pulls, mini band, 2 sets to get to 100 reps.


Finished up with a burn out on the triceps extension machine, 100 pounds x 53

Need to check my weight again at some point this week, but jeans are fitting well again, so that's a plus.

Sunday Squats

Damn, today was fantastic, my back felt a little wonky going in, but I said screw it and went anyway and I'm damn glad I did.  Squats felt really good.  Just did doubles but went heavier than I've been going and was easily hitting my depth.  I'll just throw some numbers....



Squats 145x10, 235 2x2, 245 2x2, 255 2x2, 265 2x2, 275 2x2. 

Might actually throw an extra squat day in this upcoming week since this was the best they've felt.


Standing side bends with a pullup in between since I was at the cable machine anyway...

100  5x20 each side.


Foam rolled out my lower back just to be safe, then hit the other gym for the hydromassage.  Damn good day.

Rack pulls and recovery...

Today whipped my ass even though it wasn't too much as far as lifting goes.  Was a pulling day, which I wasn't really looking forward to, I'm determined to get my back, uh... back, to where it was.  Oscar Wilde like wordplay there folks.  So today was rack pulls from the 2nd pins.  Puts the bar just a tad bit below my knees, so was a good height to pull from.  Ended up going decently heavy, for me currently at least, for six singles.  After that finished up with some light pull throughs and some recovery work, foam rolling, stretching, and the hydro massage.  To accomplish all this it required two gyms, fortunately, I go to two gyms and they're close.  Only numbers I'm really going to post up is the pull throughs since the recovery stuff is hard to actually quantify, although, needed.

I did use the squat bar for the pulls since I need to get my callouses back, it absolutely obliterated my hands, but you know, worth it.

Rack Pulls 2nd Pin  145x8, 235x6, 325x3, 415x1, 505 6x1

Grip and biceps day

Over the past year I've gotten into working my grip a lot more. It's been a huge amount of fun actually. Last Christmas me mum got me a sweet set of hand grippers so I've been using those a lot. Plus a lot of the stuff from Juji and Tom has taught me a lot of really fun new techniques, so a lot of my biceps and grip work kind of ends with a grip medley. I've gotten a lot stronger with my hammer curls, although I was feeling a bit off today after not training hammer curls or any biceps for the past few weeks. Anyways, gonna drop something that will resemble numbers below, if anyone actually reads this and has any questions I'll try to answer. Over all though not the most taxing day. 

Hammer curls 20x15, 30x10, 40x8, 50x8, 60x6, 70x6, 80x4, 90x4, 100x1 my best with the 100s has been three reps but today was not a day to equal that. 


Grip medle 

First round hand grippers for a static hold, 100s for a count of 20, 150s for a count of 15, and 200s for a count of 10. 

Hex dumbbell hold 25lb count of 45

Kettlebell blob hold, which I've nicknamed baby holds thanks to a meme, 20lb for a count of 30

Second round gripper reps 100x20, 150x15, 200x10

Hex dumbbell hold 25 count of 30

Baby holds 20 for a count of 30

Third round, gripper holds 200x10, 150x15, 100x30

Hex dumbbell 25 for 20 count

Baby holds 20 for a count of 15

Ended once again with the reverse slow pace treadmill, a little over 10 minutes, my basic method for how long I go is three songs on my gym mix playlist, so it'll generally be in the 10-15 minute range which is nice. Anyway, gonna post this crap now and actually post it up to Twitter and Facebook.

Gnite

We're back...

Gotta start bringing this back so I can keep track of numbers.  Been feeling decent lately after a myriad of injuries this past year.   Feeling pretty strong lately just trying not to push my lower back too badly after the disc injury.  Okay, anyway this will be for yesterday, but...

Dynamic effort bench 225 4x2, 275 3x2, 315 3x2

Tate Presses 50lb dumbbells 3x12

Face Pulls  80  3x12

Burn out of low to high cable flies  22.5 x 31

12 minutes of max incline, low speed backwards treadmill.... my ass was pumped after this, giggity.

Current weight 336.2

Probably some more detail starting with today's post.