Monday, August 16, 2010

Workout 20 of 20

Rack Pulls 2" Below The Knees: 135x5, 175x5, 215x5, 255x3, 295x2, 305x5, 345x3, 385x1(Rep Out Set).
Assisted Dips (Light Band): 8 sets of 9

Thursday, August 12, 2010

Workout 19 of 20

2-Board Bench Press: 85x5, 105x5, 125x5, 145x3, 165x2, 185x5, 205x3, 230x3 (Rep Out Set). The rule goes that whatever you can triple on the 2-Board, you should be able to single without. Now, I just have to buy into that. I hit my goals for the benches: the 210 in the close grip bench necessary to support tne 230 bench, and this. But after 5 weeks of no flat benching with my competition grip, I'm a little wary. The last 230 rep was a long push. With a week off that I could deload with, I'm hoping my right wrist heals up a bit and my work pays off.

Tuesday, August 10, 2010

Workout 18 of 20

Today's squat workout was the result of 3 things. I found out through a post on EliteFTS, and the resulting search on their Products page, that the SSB Yoke Bar I have is actually 80.5 pounds as opposed to 75, so I have actually been lifting 5 pounds more than I've been reporting (No, I'm not going to backblog it). I also went back to that week where I tripled 305, added the 5 pounds, and calculated a max of around 330 pounds. Lastly, I wanted to really test myself instead of relying on an equation. I can't say that I was disappointed. Might have been foolhardy to take a max the week before the meet but psychologically it felt great to have that weight on my back again.

I don't want to see an SSB for a while, though. I need a break.

14" SSB Box Squat (Touch&Go):115x5, 145x5, 175x5, 205x3, 235x2, 260x5, 290x3, 320x1 (Rep Out Set)
Assisted Chinups (Light Bands): 8 sets of 2

Monday, August 09, 2010

Workout 17 of 20

Close Grip Bench Press: 75x5, 95x5, 115x5, 135x3, 155x2, 165x5, 185x3, 205x2 (Rep Out Set). Not the 205 triple I wanted but I did get the triple last week, and I almost got it after only 5 minutes rest between that and the last set vice 1 hr from last week.

Sunday, August 08, 2010

Workout 16 of 20

Conventional Deadlift: 135x5, 165x5, 195x5, 225x3, 255x2, 285x3, 315x3, 345x3, 375x3. I took my son to the base gym today, had errands to run, had to get a haircut today, and the squat racks were taken. With under two hours to get it all done and bring him home, I just reduced my workout to deadlifts off the floor. The 375 triple was not pretty but I didn't have to hitch to get it. And I did it even with the increased volume. That puts me close to a 400 deadlift with 2 weeks to go. This week I am scheduled to attempt 365 for a triple from the rack but will up that attempt 10 pounds.

Thursday, August 05, 2010

Workout 14&15 of 20

2-Board Bench Press: 75x5, 95x5, 120x5, 145x3, 165x2, 190x3, 200x3, 215x4 (Rep Out Set).

14" SSB Box Squat (Touch&Go):105x5, 135x5, 165x5, 195x3, 230x2, 260x3, 280x3, 295x3 (Rep Out Set)
Assisted Pullups (Light Bands): 8 sets of 2

Tuesday, August 03, 2010

Workout 13 of 20

Close Grip Bench Press: 65x5, 85x5, 105x5, 125x3, 145x2, 160x3 (Misload, should have been 170), 170x3, 180x3, 190x4 (Rep Out Set). Felt sick due to allergies and not getting much sleep the night before, so stopped with this. Then I went to cook some Korean short ribs and after dinner felt like taking a shot with 205. So I asked my son to spot me, and tripled 205. Sweet! My goal was to triple 200 next week, so I am more than on target: my close grip bench press is about 92% of my flat bench press so if I want a 225 FBP, 207 would be my CGBP target.