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Training Update

11/20/2011

2 Comments

 
Training has been going great as of late and I'm feeling real close to 100%.  I can almost taste that platform!!  Just want to share a couple of workouts I had last week that were great. 
Saturdays squat and deadlift workout looked like this.

Box squat w/ avg bands (add ~ 140lbs at the top) 135lbsx2 185lbsx2 225lbsx2 275lbsx2 300lbsx1 315lbsx1 PR 325lbsx1 (465lbs at top w/ the bands) PR 225lbsx5  These felt great and my squat feels stronger than ever.  Could've went heavier but want to be smart and work up gradually.  Those bands are intense. 

Rack pulls from below knees w/76lbs of chains 135lbsx2 185lbsx2 225lbsx2 275lbsx2 315lbsx2 365lbsx2 405lbsx1 (~480lbs w/ chains) 315lbsx5 
These felt great and again, I could've gone much heavier but want to be smart and work up gradually. Moved these pretty fast. Think I'll be good for a 600 pull before you know it.

Bulgarian split squat 52lb kb offset 3x8-12 w/ pause

Glute ham raise  avg band 3x10-12   Pulled the band over my shoulders.  Glute hams w/ band tension are killer.  I've done these with an average and light band for reps recently.

Band one leg curl avg band 2x8-12

Long strap reverse hyper +180lbsx~20 +230lbs 2x15-20

Rotating side bridges, offset farmers carries, calves

Overall great workout.  I'm feeling stronger than ever and all of the glute and stability work I've done during my time off of heavy bilateral squatting and pulling has definitely paid off! Here are a couple of vids from the workout. 

A couple days before this workout, I had a great upper body session and hit a 205 overhead press before just missing 215.  I've really been focusing on getting my overhead strength up as its something I feel that I need since I haven't focused on it in awhile.  Should be interesting to see how it helps my bench. 
Workout looked like this.
Thursday
Seated Military Press off rack 135lbsx1 155lbsx1 185lbsx1 205lbsx1 PR 215lbs miss 205lbsx1 175lbsx5 PR

Close Grip 3board press 185lbsx5 225lbsx5 245lbsx5 265lbsx5 185lbsx5  Didn't push these real hard but felt pretty good.

Chest supp row +45lbsx5 +70lbsx5 +90lbsx5 +115lbsx5 PR +125lbsx5 PR +115lbsx5 +45lbsx8 ( I say plus because the lever has weight and a strong angle of pull)  Felt strong on these today

One arm pulldown 70lbs 3x8

Incline db press 95lbs 2x12 PR 97.5lbsx8  Good reps here.

Chest supp Y  2x12 I 2x20

Low  cable cross  3x8

Db arc row  3x10-12     
One arm rev curl  3x8, one arm cable curl  2x8
One arm overhead extension 3x8-10, band pushdowns 2x12-15
Ext rotation at side 30lbs, 25lbs 2x8-10

Overall pretty good workout. Feeling good and strong.  Excited to keep going at it and hopefully get into a meet this winter or spring.  I'll keep you all posted on my progress. Definitely feels amazing to squat and pull heavy again. 

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