Sorry for my lack of updates guys. I'm in the middle of an exciting career change and have been in the middle of the background check, several rounds of interviews, and psychological testing for my new position. Training has still been getting done on time. Let's get you guys up to speed on the work that's been going on.
4/6 - Deadlifts
Warmups:
Hard foam roll - IT band, adductors, low back, t-spine
PRI Breathing Drills
5 part hip series
45 Degree Hyperextensions
BW x 15 reps
BW + 10 lb plate behind head x 15
BW + 15 lbs of plates behind head x 15
Deadlifts (Eleiko bar, beltless)
Worked up to 495 for 3 sets of 5 reps, focusing on speed off the floor and resetting each rep. 2 min rest periods.
495 x 15 (add straps) - AMRAP set
Notes: Haven't gone above a set of 8-10 reps on the deadlift in forever and it showed. Collapsed on the floor and sucked wind for a good 10-15 mins after this. Oh how my conditioning has fallen since my strongman days! The set felt pretty good regardless, form stayed solid throughout and resisted the urge to hitch the last rep.
Chest Supported Rows w/ Mini Band around base of the machine
3 sets 10-12 reps, holding each rep at the top and trying to slow the negative as much as possible against the resistance of the band.
Notes: Addition of the band was awesome. It really got every fiber squeezing at the top of the movement and allowed for a big stretch at the bottom.
Band Good Mornings
3 sets 20 reps with a blue/strong band. Focused on squeezing the glutes hard at the top.
Standing Cable Ab Crunches superset w/ Hanging Leg Raises
4 sets 10-15 reps
Great session. Working beltless with the Eleiko bar is continuing to challenge me to learn how to fire my glutes hard at the beginning the pull. Can't wait to reap the rewards of this work when prep begins and I'm back to tuggin' on the Texas Deadlift Bar.
4/8 - Giant Sets of Hell (Leg Accessory)
Warmup:
Hard foam roll
PRI Breathing Drills
5 part hip series
4 Rounds Of:
Duffalo Bar Front Squats (beltless) - 375 x 8, 395 x 8, 415 x 8, 435 x 8
Leg Press - 4 sets 10 reps, 3 count negatives
Hack Squats - 4 sets of 6, 3 count negatives
Leg Extensions - 4 sets of 8, 2 count flex and hold at the top
Notes: These giant sets were another great reminder of how out of shape I am, and how far my work capacity still has to go before beginning my next meet prep cycle. Quads were dead halfway through the leg presses each round, and it took everything I had to get through the hack squats and leg extensions. I have a whole new respect for bodybuilders who do giant set type training regularly. I am pretty happy that I was able to end with 435 lbs on the front squats on the last set, though.
Seated Hamstring Curls w/ Average Band
6 sets 10 reps, 2 count flex and hold at the top
Super challenging, but fun and different session all around.
4/9 - Bro Fest Friday (moved to Bro Fest Saturday)
Hit up my local Globo Gym for this workout to get on some machines I normally don't have access to.
Machine Decline Press
3-4 warmup sets with light weight
3 working sets of 10 reps. Set the handles of the machine as far back as I could, and wedged myself into the machine to get the biggest stretch possible at the bottom. These felt great, decline machines are my favorite variation of machine chest presses. They light my chest up far better than the incline and flat variations can.
Incline DB Hex Press
80's x 12
85's x 12
85's x 12
75's x 15 - maintained focus on squeezing the dumbbells together as hard as possible on all sets
Pec Minor Dips
4 sets to failure, ended up with around 15 reps on each set. Took each rep slow and focused on the mind muscle contraction. These are a tough movement for me to establish that connection. If I try going too fast, I don't feel the pec minor being worked well and just look like an idiot bobbing up and down on the dip bars. When done correctly, these give me a great pump and really isolate a hard to hit area of the pecs.
Machine Flies superset w/ Over and Back Band Stretch
3 sets 10 reps, slow negative, fast contraction, hard squeeze at the top of each fly.
Straight Bar Pushdowns
4 sets 30 reps
superset with
Straight Bar Preacher Curls
4 sets 15 reps
Cable Rope Pushdowns
4 sets 20 reps
superset with
Cable Rope Curls
4 sets 20 reps
Strict DB Skullcrushers
35's x 12
40's x 10 x 3
superset with
DB Concentration Curls
40's x 10
45's x 10 x 3
This session was a great feel good workout. My arms have been responding really well to higher rep work in the 15-30 rep range, especially my triceps. I haven't taken any measurements, but I am noticing small changes in the mirror.