The Road to Elite 220

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skarhead

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After Monday I got super sick, felt "decent" wedneday but decided to take off my ME bench day nehow.

last night: 15 minutes sled pullin, light tension

tonight
DE Squat Day

12 Inch Box Squat

195+black bandsx2x10

One arm DB Rows
105x5x2

Glute N ham Raises

10 lbs on chest x 8
15 lbs on chest x 5

Pull Thrus

1 black band 1 green band x2x12

Reverse Hypers

dbl choked #1 band x 25

Posterior is smoked

Heavy Abs
x6 slow eccentric
 
thanks guys



de bench

incline bench

115 + dbl choked #1 bands x8x3

once i got in a groobe i threw these up nicely

Bent over rows

225x2x5

long bar cable rows
200x2x8

Skull Crushers
125x1x6*paused*

DB bench
95x2x10

band pull aparts
blue bands 2x20

went pretty far in
 
ME DEAD

Floor Deads
315
375

430x1... PR.. The thing is I had a lot more in me.Goldenear really hit the nail on the head on the lockout, ive neer had a smoother lift from floor to lockout. RDLS/SLDLs w/ chains was definately what i needed glad the doc prescribed them.After this PL cycle I was aiming for 440 or 450 I think? I will surpass that for sure!! I got about 4 weeks left til max testing day. I will get all these on video.

Glute n Ham raises

20 lbs on chest x2x5

Zercher Squats
225x2x8

Band Leg Curls

green band x 30

Heavy Abs
2x8
 
you using straps on deads or bare hands?

I've been working on my grip strenght, I finally got up 405 x 3 x pause, then 2 more, lol. Almost got 5 reps in, but had to pause, still trying to get that grip stronger,
 
bare hands. grip srength for me is a non issue.. i do some grip work every now n again but its a non issue.
 
ME Bench

Close Grip Bench

255x3 (pr)
225x3

255 was easy but should've been a little easier, i felt a bit tight today and had to do a few more warm up sets than usual. I should've done at least one more.

Chest Supported T Bar Row - Lat grip
4 plates x 2 x 5

Reverse Band Bench
225 x2x10

I threw these up as fast as I could and caught them.

Skull Crushers to Chest
115 + 40 lb chain x 5 *paused*
135 + 40 lb chain x 5 *paused*

Focused on Explosion

DB Floor Press
90x2x8

Face Pulls w/ Lat Pull down
120x2x10

Forearm Roller
15 lbs x 2 sets

A little more work than I usually do but dont think I got to the pt of over traningl
 
looks good to me. Except are they really called skull crushers if you bring them down to your chest:insane: :insane:
 
i guess not.. tri extensions to throat? i actually bought them down to throat.
 
DE Squat

Ran some football routes today.... before lifting

DE Deads


215 + 60 lb chain for 5 singles 30 seconds inbtwn

One Arm Row
110x2x5

adducter

215x3x12

abducter
170x3x10

done... didnt do much wasnt feeling it. i think its nearing time for a deload week again...
 
thnx johnny

DE Bench

CGBP
135 + dbl choked #1 bandsx8x3

3 board cgbp *paused*
235x5
245x5

Tricep pushdows on lat pull down *elbows flared*
100x2x12

Flat Hammer DB Press *paused*
100x8

T-Bar Row
135x2x8 was pretty disappointed w/ this #. I will add these into my routine more.

Today for supplementary lifts I really wanted to put emphasis on my triceps as I think they are now my weakest point not upper back anymore. I wanted to do rear delt but I felt smoked.. I also was going to do behind the hate tate presses but I decided on the less taxing push downs instead... Box squats tommorrow...
 
ME Squat

LOW box squat

315x3 (ez)
335x3 (ez)
365x2 pr

I probably should of worked up to 325 x1 then went for 365x3 but my higher box squat PR was 365x1 so I had no idea I was going to get that. I'll be happy when I can do 405 on the low

also i have decided that ALL my box squats will be 100% raw, al ways. I will only use any type of gear when I max out in squats. and of course, i always want to see where i am at squat raw. looking at the nERB results, i definately want to have both big raw and gear #s

GMs, Arched Back
205x5
225x5 pr

GnHRs

was going to do 3x5 HEAVY

so I put a 25 lb plate on my chest, got one, went for another and got completely stapled face down ass up in shame. lol

so then I did a few eccentric ones w/ bw. then i did a 30 second negative.. that KILLED

Heavy ABs
2x8


felt good
 
thank you iron gal

ME BENCH

Flat BB Bench
warmed up to

275x2 (missed 3rd in the middle) originally I was going to go for 265 - 270 but i decided to throw the extra 5 on, dummy up and just lift... I missed it.. I figure my weak point now is triceps like I mentioned before so I went to do --

Close Grip Bench w/ Chains *paused*
205 w 40 lbs chain x2x5

DB Hammer Incline Press
80x8 -- damn thats weak, bett work on this too

chest supported T-bar Row Lat Grip
190x2x5

Wide Grip LOW Cable Row
220x2x8

Seated DB Cleans
35x2x10

Today was ok, kinda salty I missed 275. Whatcha gonna do tho. just gotto come back stronger next time. I think I need to do more top end work though.. Instead of incline bench nxt week I'll do floor presses or something and make some supplemtary work 3 boards for lower reps.
 
DE Squat

12 Inch Box Squat
205 + 60 lbs chain x 8x 2

205 x 2x 2 This was CRAZY.. I took the chains off and I went like a million feet per second up and DOWN.

RDL
315 x 8 not til failure... pr ... felt awesome

Lat Pulldown WIDE GRIP
200x2x8

Heavy ABs
2x12

felt good
 
DE
BENCH

Reverse band bench (#3's)
225x3 close grip
225x3 middle finger on rings
185x1 close grip
185x1 middle finger on rings.

Halbert Presses
225x6
265x6

first time doing these-- I like these a lot. Could've bent a bit heavier but diidnt have my partners today and hda to get random commercial gym rats to spot, so i didnt like that.

Tate Presses
55x2x10

TBar Row - Lat grip
160x2x8

Face Pulls w lat pulldown bar
160x3x10

Forearm roller
20lbs 1 set

Felt real focusded today, i'm real focused on getting a big bench. time to stop playing games here...fuck it i want a big everythi ng!
 
ME SQUAT

14 Inch Box Squat (a BUG NUT below parallel)

Work sets were
375x3 pr
405x1 pr
425x1 - pr... felt awesome, i thought the 425 would staple my ass as soon as i sat back for sure. i was thorougyly pleased -- i think a lot of it was mental though just geting nuts

SSB Good Mornings
These are a damn bitch lol

155x2x8

GnHR's
I tried to do the 25 lb plate and avenge it

25lbs x5 i will admit though, the last 3 reps were sloppy as hell and Im not counting them for real.

Hypers
45x2x8

Heavy Abs
Hanging leg raises

55x2x8

real happy today.
 
2 board Press
2253x1
245x1
275x1
300x1
315x1 pr was easy... i want to do singles for the next two weeks to prime my body

all were pretty easy... i tried really hard to initiate and really push the whole thing w/ the triceps. so it seems I can lockout 315 but what the big question is can i take 315 for the full ride? 2 boards is only about 3 inches but 3 inches is a big diff..so what the plan is, sunday do the speed work, do heavy pausing movements...next wed my heavy day, im going to do cg bench for singles PAUSED, and the supplementary work PAUSED... and then the next speed day same thing. speed work, everything paused. then 2 weeks from now(wed) i should be ready for a 315, we'll see if the plan works....

Halbet Presses
225x5
285x2x5 *paused*- pr

DB Bench *hammer grip*
60x3
80x3
105x8 (paused) pr

I went to do lat work, wasnt happening, too beat... I ended up doing wrist curls bc on the 2nd set of halbert presses they bent back and i dumped the weight on my chest. WTF
 
DE SQUAT


14 inch Box w/ #3 Bands
225+bandsx8x2

SLDL w/ double choked #1 bands
315x2x5 -- loved these

Glute N Ham Raises
BW to failure (11)

45 Degree Extensions w/ SSB
55x3x8

not a bad day at all.
 
DE BENCH

Reverse Band Bench
235 + blue bands

ring fngr on rings x 3
middle fngr on rings x3
comp grip x 3

CG Decline Bench
245 x 5 *PAUSED*

Incline DB Press *Hammer Grip*

85x2x8 *PAUSED*

Joe Press
I named this exercise after myself bc i never heard of it before, LMAO... Well here's how it goes. You hang chains over the power rack to about 5 inches or so ROM.. Then you dbl choke mini bands around the bar and use a close grip bench keeping your elbows tucked like a halbert press. and forgetting about the eccentric part of the lift just do 15-20 reps of the lift explosively.. my partners triceps kept gassing out during our workouts so i figure this might add some explosion and some endurance

135 + dbl mini bands 2x15

T-Bar Row Wide Grip
8 plates x2x8

Band pull aparts
blue bands pretty close grip x2x15
 
ME Dead


Deads
315x1
385x1
455x1 - PR

SLDL w/ Chains
225x5
315x1
315x5 + 60 lbs of chain

Pull Thrus
Black band + blue band + #1 band 2x12 - WOW, what a way to absoultely FRY your lower back

SSB 45 degree Hyper Extensions
65 LBs x 10

was going to do 2 sets of 10 but holy fuck my posterior was way too smoked


once again my lockout is weak and thats why you see the SLDLs w/ chains and Pull thru's coming into action there. I figure I have one more stop on the bus til the 500 show comes. the one good thing is my goal was to get 440 by the end of my pl cycle which ends in 2 weeks and i already achieved more...
 
thnx stout

thnx bro

ME BENCH

CG BENCH *PAUSED*
225x1
225x1
280x1 -smoke
300x0 barely missed at lockout, was super close , so i wasnt too up set about it... so close that 295 probably would've went up.

DB Bench Paused *hammer grip*
115x5

BB skull crushers
95 + double choked #1 Bands 2x5

BB Rows
235x2x5

HIGH cable rows
2 sets of i dont know what I did for how many reps or weight... was kinda fatigued by then. also my mind was racing else where. I wasnt as focused as I was supposed to be, but i wont let that ha ppen again. Got to lift w/ bdaws again which was good. gave him a squat suit that doesnt fit me.
 
Thnx Boss, they will be better soon

DE Deads

Deads
205 w/ dbl #1 bands for 5 singles

225 for singles. i swear i coulda dunked a bbal witht his weight in my handsl after taking the bands off!!!

Straight Legged RDLs
335x5

GnHRs
25 lbs plate on chest x 6 (good ones this time)

DB Rows
115x2x5

45 degree extensions
95lbs x 2x10

Heavy Abs
heavy set of 8

Grip Work
Plate pinches
 
today was the last stop until i make 315 on bench MY BITCH

i told ricky (akira) i would get it by spring MINIMUM after he said I should have it by fall or so. So Wednesday, it's time to back it up, i will have a vid and I will get 315 easily.

DE BENCH

I did all of these close gripped

140 + 40 lbs of chain for 6 sets of 3 45 sec pause inbetween

185 of straight weight for 2 sets

Incline DB *paused*
95x5 pr
100x5 -pr

big improvement from 85x10 , hopefully they will give the good pop off the bottom

Pull Ups
decided to see what my relative strength was like

bw 2x10.... not that great at all lol

Tricep Pushdowns *elbows flared*
150x2x20

Band Pull Aparts
blue band 2x25

Grip Work

will take monday off from lifting... will do some gpp, and probably get a nice sauna session in to stay lose. will do some gpp again tues to stay loose. after this max out week, which will be consisdered my deload week, i will finish writing another 9 week cycle and try to get these totals higher. it's time to get into the 500 club on deaads and the 500 club raw squats, and a 350 bench would be real nice too.
 
MAX BENCH DAY
135x3x3

185x3x3

225x2x1

270x1

315x1 - got it baby! I fucking forgot my camera though!!!!! SHIT! i will get a bench pr next time though. This was a little harder then I wanted it to be... Litle tough at the top. I must do more board work as ex suggested... ACtually. on snday i am just gonna do 100 lb dbs hammer grip x 20 for SBs contest -- i will et that on film fo SURE!!!

there were a few power lifters dead lifting and iw as feeling NUTS. not satisfied with 315 AT ALL! They invited me over to dead lift so i said fuck it why not!!

here's how that went

135x1x5

225x3

315x1

385x1

475x0 -- I leaned forward... totaly got played

475 x1 - they told me to open my toes a bit more and sit back more in my dead.. copmletely worked. once again i was weakest in the lockout... will do some heavy band deads and some more SLDLs w/ chains, take a page from ex and GE's books.


taking the rest of the week off., i dont feel satisfied at all!
 
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