Results 31 to 41 of 41
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07-24-2014, 06:15 PM #31
Thanks guys definitely having fun, and I think my body is enjoying the less frequent training and more recovery.
Last night did a full power day which has been kicking my butt, I focused on heavy deadlift and ended up looking like this:
4 warm up sets
Set 1, 245 x 5 reps
Set 2, 295 x 4 reps
Set 3, 320 x 3 reps
Set 4, 370 x 2 reps
Set 5, 370 x 2 reps
My pulls felt good, I am pulling sumo. What I did notice and a friend pointed out to me is my first reps I'm not to and have my arms locked out, so I'm getting back into habit of pulling with back when I do that opposed to legs and back. So I have to focus on locking out arms and keeping tight. I noticed having long arms its important that I do that. I felt good deadlifting.
subscribe at www.youtube.com/user/nothuman715 also follow me on Instagram @phoenixrevamped
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07-28-2014, 01:50 AM #32
Hey guys, had a little break these past few days but we are back in there tomorrow for Squat/Deads (Heavy/Explosive). I'll be putting together a program tomorrow with my buddy and start it Tuesday when we bench for first time. I'm excited and definitely having fun, strength is coming back so I'm happy about that. Update tomorrow with pictures and video.
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07-29-2014, 05:18 PM #33
Last nights training was good ended up squatting then doing some speed deadlifts. Here is how it looked:
Squats (off bench): *4 warm up sets w/135lbs
Set 1: 295lbs x 5 reps
Set 2: 315 lbs x 2
Set 3: 345 lbs x 2
Set 4: 345 lbs x 2
Set 5: 370 lbs x 2
Deadlifts: (speed/explosive)
Set 1: 135 lbs x 8
Set 2: 135 lbs x 8
Set 3: 185 lbs x 10
Set 4: 185 lbs x 10
*first 2 sets were conventional, last 2 were sumo
Glute Ham Raises/Calves: (superset)
Set 1: 15 reps GHR, 90 x 25 reps calves
Set 2: 20 reps GHR, 110 x 25 reps
Set 3: 20 reps GHR, 110 x 25 reps
Set 4: 20 reps GHR, 110 x 25 reps
Standing Adductors
Set 1-4: 150lbs x 15 reps
Then did some cardio on stairs for 15 mins.
As I went heavier on squat I tried focusing on staying tight but my body wants to bring my knees in on push up making it quad dominate. So breaking old habits has been a task but the weight felt good to get under again as my strength is returning. I will be benching tonight with my buddy which I'm excited about as its first time training together. Interested to see whats in store for tonights training. Report back later!
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07-30-2014, 06:54 PM #34
Yesterday I benched with my friend who just finished his meet. Its actually the first day I'm sore lol.
Bench: (Rest Pause on each rep then lockout)
4 warm up sets
Set 1: 185 x 8
Set 2-8: 225 x 8 (hit 5-7 on last 2 sets from fatigue)
Floor Presses w/barbell and chains
Set 1 135 w/chain on each side x 10
Set 2 185 x 10
Set 3-5 185 w/chain on each side x 9,6,7
Pull ups: close grip
Set 1-4 body weight
Skullcrushers
Set 1 135 x 12 reps
Set 2-3 165 x 12 reps
Set 4 195 x 12 reps
Set 5 210 x 8 reps
Rear delt raises (dumbbell)
Set 1-4 20 lbs x 15 reps
It was great training session got awesome pump and was exhausted. Tonight doing speed squats and deads.
subscribe at www.youtube.com/user/nothuman715 also follow me on Instagram @phoenixrevamped
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08-12-2014, 12:17 PM #35
Hey guys sorry haven't given any updates for a bit, life has just been happening. Good things though, just been busy but my progress has been going well. Currently between 224-230 most days eating when I want mainly, strength is going up each day. Not going to lie my workouts are intense now training with my friend, he's designed a program geared towards getting me ready for my first meet. I'm having a ton of fun and feeling very stress free. Anyways here's a video of me squatting in briefs for first time, enjoy!
Lee 8 3 14 First Day in squat briefs: http://youtu.be/EQU17cMDFZg
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08-12-2014, 01:41 PM #36
Nice Shoes!! Gotta have the chucks!!
DON'T BE AVERAGE!!!
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08-12-2014, 02:50 PM #37
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08-19-2014, 04:03 PM #38
So I have squatted in both a single ply and multi ply suits for first time. I can't say if I like one more than the other I guess just have to get use to them. Only getting in equipment this early to see what fits me and what the feel is like. I have used single and multi ply bench shirt as well, and hate them both lol. Benched off a 2 board and still couldn't touch in either. Although I was told probably didn't have enough weight on bar for multi ply shirt as we only went 365.
My most recent squat day looked like this
Squats: using Texas squat bar
Sets 1-5 x 3 reps
*starting working sets at 225
Set 6-8 x 2 reps
315 x 2
365 x 2
405 x 2
I've down this training day both raw and in equipment. One thing I notice in briefs stance is similar to raw, and same in single ply. Now in multi ply it is wider as the suit forces me to push my knees out.
Deadlift: using deadlift bar with whip in it
10 sets of 3 reps
135 for 2 sets
225 for 2 sets
315 for 2 sets
365 for 2 sets
405 for 1 set
425 for 2 sets
Last night tried a deadlift suit which worked great for keeping me tight especially in a sumo stance. I will probably train on and off in one as I strengthen my stability muscles and pull raw in meet as I don't really get much out of it.
Seated hamstring curls
3 set x 15 reps
Glute ham raises
3 sets to failure (usually get 6-10 as these are my weaker areas)
Front squat
2 sets x 15 reps
135lbs
185 lbs
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08-19-2014, 04:26 PM #39
As far as my bench goes, I haven't gone over 315 raw in this training cycle. I really don't like the shirt but could see it as a great training tool keeping my tight and focusing on elbows being in. Hopefully I can get the feel of it and get it down to my chest so I can get a decent bench out of it. My goal is to have a 405 raw bench, 600 deadlift and 550-600 squat. I'd be happy with those totals for my first meet. I'm also doing a Push/Pull meet in December as its near my hometown and my friends and family can come out, I'll probably go just straight raw there. I'll keep everyone updated and have to post these videos too.
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08-19-2014, 06:58 PM #40
405 in Single Ply suit: http://youtu.be/XVlOW6gM3VU
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08-27-2014, 11:06 PM #41
Had a little injury but we are all good now. Bench day last night
Flat Bench: Raw 5 sets x 5 reps (pause at bottom and lockout)
225
245
255
275
255
Floor Press
135 x 6
185 x 6
225 x 6
225 x 6
EZ bar pressdowns: didn't track weight ended up going whole stack last two sets
4 sets 15
Pull up: weightless to failure
4 sets failure
Dumbbell Rows
70lbs x 20 reps
80 x 20 reps
90 x 20 reps
Bent over rear delt raises:
4 sets x 15 reps x 40 lbs
Close grip hammer strength press
3 sets 1 minute straight per set
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