I didnt truely understand the shirt until I started training wsc and competed.
GPP: Med Ball Wall slams+Med Ball Floor slams+Keg Cleans and Presses-3 sets of 10 each
35 total, gonna lower these to 50 total a week or less so I can recover better and focus on rows.
DE Bench w/ Doubled up Monster Minis
135+bandsx6x3 3 diff grips
Iso Hammer High Rows
Notes: Really tired from yesterdays training. Got thru today tho. Good overall session. Things are starting to click and I felt strong on bench holding my abs. Didnt arch as hard for DE and wont so I can save my arch for ME work.
GPP: Box Squat jumps to platform+reverse hypers-4 sets of each, 3 jumps, and 90x10
Conv Deficite Pulls
Avg Band Gms
Standing Strapped Cable Crunches+Pullaparts w/ a micro mini
Notes: Pretty crappy session. My partner picked the deficit height which was retarded. My groove and form was pretty crap from rep 1 at 135. I couldnt get low enough and keep my knees perpendicular to the ground. Even with this all the numbers came up pretty easy except 475 which stalled right below my knees. I guess these we Pr numbers as the deficit was higher but in my mind I got no PR today and im pretty much stalled on every lift. Im most likely gonna decrease the amount of ME lifts I have to pick from for awhile and focus on really getting thru this. Im also torn between switching from conv to sumo. As of late my sumo has been feeling good and I think with some focus and assistence lifts for my hips it could probably pass my conv pull. I also notice I really have no problem breaking the floor so im not sure deficit pulls will really help me much right now.
How high was the deficit?
GPP: Unilater mini band face pullsx15+pushdownsx15+keg ohpsx10+med ball wall slamsx10, for 3 sets
Board work in my shirt (titan double ply f6)
Kroc Rows w/ fat gripz and straps
Monster Mini Unilateral Pushdowns
100 total reps
Notes: Long session. Felt good to get in my shirt. This was a break in session as it took some time for the chest plate to open up and for me to beable to fully in the shirt and groove it out. 405 came up nice and fast. Tried to take 405 down to a 2 board but the shirt just isnt loose enough yet. Kroc rows were actually pretty hard. Right ac joint has been bothering me some so I doing some extra pre/rehab. Its been helping alot.
GPP: 3 200 meter paces with the prowler with 70lbs on it, using my belt and spud attachment
Box Squat Jumps to Platform
9x3, set to heighest height I could jump to, dont know measurements.
Speed Sumo Pulls w/ 110lbs of chain
4 200 meter paces with the prowler with 90lbs on it, using the spud harness
Notes: Im beat to hell. The bench session wed took a lot out of me. Also my legs were very sore and working all day on my feet didnt help. I opted to box squat jumps to get some de work but help recovery. Sumo pulls felt amazing today. Im really finding my groove and its just getting better and better. I did extra prowler work for gpp/conditioning and recovery. Reverse hypers for pre-hab.
Glad to see you're finding the sumo groove. It took me about 6 solid months to really get it down. Speed pulls are the best tool, IMO, to really hammer in the technique at somewhere in the 40-50% range without any accommodating resistance.
GPP: Pullaparts w/ monstersx15+10 med ball wall slams+10 med ball floor slams for 3 sets
Reverse Band DE Floor Press w/ minis+micros, monsters werent even enough for reverse band
225x9x3 3 diff grips
Iso Hammer High Rows
Notes: Great session today. The reverse band floor press was different, very sore and tired so opted for some floor press work. Made some slight adjustments on my grip for jm press and sohp and got much better contractions and felt strong. Put the bar lower on my palm like I do for benching. I saw article here or on elitefts about how to engage the lats and used some the tools today and I got much more out of my back work also.
For back, I always like to retract my shoulder blades as the first movement (start each rep with shoulders protracted) and then pull. I really feel it working the back muscles and taking the load off of my arms. As for bench, still don't quite have a handle on it. But then I don't even use my arms for my bench most of the time since my triceps are lagging
Just saw this log. Definitely subbing this one. Good work in here Lou
Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html