Cambered Bar Bench to a one board.
270x2 Matched PR
Kroc rows w/ straps
Notes: My bench hasnt moved much since doing 5/3/1. It has bc of form issues but not strength gains. The two moves of was doing quite often when it was moving was dips and sohp. Ive since added both back in to get my bench moving again.
I have a problem with my sumo for sure.
Avg Band Reverse Band Conv Pull
140lbs on handles for 1 lap
180lbs on handles for 1 lap
Notes: Simple Session but took everything out of me.
I had to find the balance between sitting and pulling straight up (vs up/back)...mostly I'm sitting but still have knees over the bar. When I pull the slack, I'm sitting then able to pull straight up.
I'm sure that confused everyone.
ME Shirt Work, Titan F6 Double Ply
Shirt Added Here
275x1 Didnt touch
315x1 Didnt touch
365x1 Didnt touch
405x1 Got close to touching
445x0 Weight was to much for my tris to lockout.
Side Laterals+Rear Laterals
Notes: This session was great and killed me. I was about an inch of touching with 405 and locked it out easy. However 455 was to much to lockout. Ive never held more then 365 in my hands so this was a new experience. This is a great shirt and im excited to keep working in it.
Man your progress is amazing so far. I love the box squats that you are doing. Great for variation. Keep it up
GPP: kettlebell swings
DE Mock SSB Squats with chains
225+50lbs of chain at lockoutx8x2
Sumo Speed Pulls with chains
315+50lbs of chain at lockoutx8x1
Notes: I had an mri this morning so my gym time get cut short. The ssb were a nice change and killed my hams/glute/low back. My raw pr for sumo is 405+90lbs of chain at lockout so this was suprising to pull this weight for such easy reps. I have vids from today ill get up. I was really getting my groove for sumo.
I read an article by clint darden yesterday about how de day is the hardest days of the week, most ppl think its moving light weight fast but its not as lockout can be up to 80-90 percent of 1rm. It was on elitefts so look it up. I dont have time to go into it fully right now.
DE Floor Press with chains
135+50lbs of chainx9x3
Rolling Kettle Bell Ext
35 with monsters being used instead of the handlesx9
Seated Medium Cable row with fat gripz
Towel in mouth with kettle bell neck raises
Neck Harness, front of the neck
Notes: Good day, I love the variation of de work. I will make it apart of my rotation for now.
Floor Press w/ 50lbs of chain
275+chainx0,0 I went for this twice. The first time I lowered the weight way to slow and didnt have the energy or acceleration to rebound the lift. I then realized why DE work has not helped my up to this point. On my heavier sets I lower the bar to slow. I then saw the shirt I was wearing which was elitefts blast/dust tank. I then reset and got under the bar. Lowered the bar fast into my lats and pressed, was about half way up and for the first time my tris gave out on a press befor my delts. BIG day in learning, sometimes you have to fail to learn.
Flat DB Press
90x8 PR, These were mostly neutral grip, I try to do as much db pressing neutral grip as I can unless going for a PR where my hands will turn as my tris get tired.
Kroc Rows strapped
Unilateral Mini Band Pushdowns+Side Laterals+Rear Laterals
4 way neck machine, just the sides
Notes: I missed monday as I was getting my car fixed and it took longer then expected. Had a great session today. Im very happy I decided to try DE floor press. Floor press has taught me to lower the weight fast into my back/lats then fire first with my tris and not my delts. With these form changes my delts didnt hold my back on either ME work or de presses. The form change even got me a PR on db press bc I could lower into my back then fire my tris. Floor press is to my bench what box squat is to my squat it seems.