Archives For reverse grip bench press

Training Log: Friday February 15, 2013

February 15, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

L-Sit Chin Up

  • Body weight (200 lb): 8

High Bar Squat

Normally I do low bar back squat (3x3) followed by high bar squat (2x5). But I got a 5RM today so it's good enough.

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 460 lb: 1
  • 427.5 lb: 5 *PR!
    • 5RM! Didn't even feel that difficult. Pretty sure I could have gotten 430x5 haha

Face Pulls

  • 70lbs: 13

Reverse Grip Bench Press

Wanted to film this at multiple angles to see what it looks like.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
    • Missed on 2nd rep. Maybe I need to cut down the volume on OHP on Wednesday.
  • 317.5 lb: 3,3,3
    • +2.5 from 2 weeks ago.

Rack Pulls

Set the safeties in the number 4 hole in my rack. Just below the knees. Kinda.

  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 500 lb: 1
  • 550 lb: 1
  • 600 lb: 1
  • 550 lb: 3,3
  • 500 lb: 5
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Training Log: Monday February 11, 2013

February 11, 2013 — Leave a comment

Texas Method volume day.

Going to take out low bar squats and replace them with high bar squats this week. Low back aches.

L-Sit Chin Ups

  • Body weight (200 lb):10,10
    • Performed before and after foam rolling.

Foam Rolling

High Bar Squat

About 3.5 minutes in between sets.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 1
  • 410 lb: 1
  • 440 lb: 1
  • 410 lb: 3,3,3,3,3
    • Was supposed to be 407.5 lb, but I already had 410 on the bar, and I did 410x3x3 a couple of days ago, so decided to do 410 lb. Plus, 4 plates on each side looks cool (but not as nice as 5 plates on each side).
  • 357.5 lb: 5,5,5
    • +2.5 lb from last week.

Face Pulls

  • 70 lb: 13

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 290 lb: 5,4*,5,5,5
    • +2.5 lb from last week (microloading with fractional plates).
    • *Missed on the 5th rep, 2nd set. Slipped on the bench! Had a towel on top of the anti-slip liner (towel used to absorb sweat). After I slipped, the bar was still in my hands. Tried to push it up, but couldn't. Gah. Took off the towel after that set.
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Training Log: Friday February 8, 2013

February 8, 2013 — Leave a comment

Texas method intensity day.

Going to skip deadlifts today. Low back feeling beat up.

Might do rack pulls tomorrow though. We shall see.

Foam Rolling

Low Bar Squat

Low back feeling a bit tight and sore.

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 425 lb: 3,3,3
    • +2.5 lb from last week.

High Bar Squat

  • 387.5 lb: 5,5
    • +2.5 lb from last week.

Face Pulls

  • 70lbs: 13

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 315 lb: 5 *5RM PR!
    • Last week I only got 4 reps (missed on the 5th). Got 5 this week. New 5RM!
    • Missed on the 6th rep. All reps felt pretty easy, but bar went backwards on the 6th and I didn't have the strength left to control it. Still a 5RM. I'll take it!
  • 340 lb: 1
    • Went for a double, only got 1. Enough for today.
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Bench Press 287.5 lb

Training Log: Monday February 4, 2013

February 4, 2013 — Leave a comment

Texas Method volume day.

Decided to go back to "lower volume" volume days for squats after a couple of weeks of higher volume.

So it's back to:

  • low bar squat: 5x3
  • high bar squat: 3x5
  • 30 total squat reps

Previously it was:

  • low bar squat: 5x3, 2x5
  • high bar squat: 5x5
  • 50 total squat reps

Felt more aches in my knees and body than usual, and didn't want to experiment my way to an injury.

Foam Rolling

L-Sit Chin Ups

  • Body weight (200 lb): 8

Low Bar Squat

About 3.5 minutes in between sets for warm ups.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 405 lb: 3,3,3,3,3
    • About 3.5 minutes in between sets.
    • +2.5 lb from last week.

High Bar Squat

  • 355 lb: 5,5,5
    • +2.5 lb from last week (microloading with fractional plates).
    • About 3.5 minutes in between sets.

Face Pulls

  • 70 lb: 13

Reverse Grip Bench Press

Bench Press 287.5 lb

Paused until work sets. Paused first rep on work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 287.5 lb: 5,5,5,5,5
    • +2.5 lb from last week.
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Training Log: Friday February 1, 2013

February 1, 2013 — Leave a comment

Accidentally stepped on what I initially thought was a red M&M candy...but upon further inspection it was really a lady bug 🙁 Sorry dude!

Texas method intensity day.

Foam Rolling

Low Bar Squat

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 422.5 lb: 3,3,3
    • +2.5 lb from last week.
    • Last rep a bit tough.

High Bar Squat

  • 385 lb: 5,5
    • +2.5 lb from last week.

Face Pulls

  • 70lbs: 12

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 315 lb: 4,3,3
    • Tried for 5RM on the first set, only got 4. I think I needed more focused, ruthless aggression next time. I'll try again next week.
    • +2.5 lb from last week with fractional plates.

Deadlift

Hook grip.

Wore Vibram TenToes.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 500 lb: 1
    • Held at the top for a 5 count  (more like 5 quick breaths) to develop grip strength along with pain tolerance.
  • 330 lb: 5,5,5
    • Straps.
    • About 3.5 minutes in between sets.
    • +5 lb from last week.
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