6/6 - Deadlifts
Warmups:
PRI Breathing Drills
Body Tempering w/ 90 lb Pitbull Log - Quads, IT Band, Groin
Static hip stretching
Deadlift - Texas DL bar, calibrated plates
Worked up to 606 lbs for 4 sets of 3.
- Bar speed was pretty consistent throughout all 4 sets. Very pleased with this, given how infrequently I pull heavy in the offseason.
Speed Pause Squats
515 lbs for 5 sets of 2, 60 second timed rest periods.
- Squatting after pulling relatively heavy sucks. But I've found going into squats with a relatively fatigued lower back really reminds you to be technically proficient and as tight as possible.
3 Position Pause Squats
465 lbs for 3 sets of 3 - pause 1" above parallel, pause 1" below parallel, pause 1" above parallel again on the way up. First time doing these and these were absolutely brutal, especially with all the work done before this.
Duffalo Bar Front Squats
Worked up to 405 for 3 sets of 8. Didn't have a whole lot left to give at this point, so I kept these on the lighter side in relation to my 1RM.
Belt Squat Marching superset w/ Pulldown Abs
30 steps total into 50 reps total, as few sets as possible
6/7 - Rep Bench
Bench Press
Worked up to 358 lbs (kilogram plates) for 8 reps.
- Not too pleased with how this went, form wise. Upper back was entirely too loose on the bench, which caused me to slide around on the bench when I lowered the bar to my chest to sink. Noted the form issue and moved onto Catapult benching rather than take another set.
Bench Press w/ Black Metal Catapult
Worked up to 405 for 4 sets of 6, paused each rep.
- Really focused on getting my upper back tighter on these and it paid off. These went much better.
Incline Bench Press w/ Football Bar (medium grip)
8 sets of 2, increased weight on each set. Started at 255 and worked up to 315 for a relatively smooth double at 7.5 RPE
Straight Bar Pushdowns superset w/ Incline DB Curls
100 reps in as few sets as possible, finished in 3 sets. Kept these light and focused on strict form and getting a good stretch through the elbow joint.
6/9 - Accessory Day
Wide Grip Mag Grip Lat Pulldowns
5 sets 15 reps, damn I love the Mag grips. No other attachment lights my lats up like these attachments do.
Cable Front Raises w/ Rope
5 sets 15-20 reps. Put a rope on the low row attachment, stood in the middle of the machine, and did strict front raises from this position. These felt awesome and were a nice change from the typical DB front raise movements I do.
DB Side Raises
5 sets 10 reps, bent the elbows a little more than usual, versus the near straight arm position I usually use on these.
Wide Grip Cable Face Pulls superset w/ Band Pullaparts
100 reps on each exercise in as few sets as possible
Swiss Bar Skullcrushers superset w/ Cable Reverse Curls
5 sets 10 reps
GHR's
BW x 15
BW + 2 mini bands x 10 x 2
BW + 1 light band x 8 x 2
6/11 - Speed Bench Press
Speed Bench Press
340 for 10 sets of 3, 60 seconds timed rest periods
Floor Press w/ Football Bar (wide grip)
5 sets of 3 reps, increasing weight on each set. Started at 315 and ended at 355. Paused each rep on the floor.
Standing Military Press w/ Swiss Bar
185 2x8
195 1x8
205 1x8
- Going to keep these standing militaries in the rotation considering they're feeling good. I haven't really done standing OHP on a consistent basis since I stopped doing strongman back in late 2012, so it feels nice to get back to these and have them feeling good.
Overhead Rope Tricep Extensions superset w/ DB Hammer Curls
50 reps on each exercise in as few sets as possible, finished in 3 sets