The green bands are supposed to have a resistance of 65 lb, but two of them couldn't even hold up an empty bar. The black band has a resistance rating of 100 lb.
I tried to set them up in a way so that the bands would offer as little assistance as possible.
530 lb: 1
Green bands.
550 lb: 1
Black bands.
Low Bar Squat
525 lb: 1 * PR!
+5 lb 1RM
Felt easy to unrack after doing those reverse band squats.
425 lb: 5
+5 lb from last week.
Face Pulls
70 lb: 12
90 lb: 10
Reverse Grip Bench Press
Paused until work sets.
45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
355 lb: 1,2
First set: slipped on the 2nd rep
Second set: re-racked the bar. The 2nd rep was tough and I was pretty sure that I couldn't get the 3rd rep.
I think this is a PR for the most PRs set in a week!
6 PRs:
Front Squat: 350 lb x 3 (3RM)
I tried this last week, but only got 2 reps before missing on the third. Got all 3 reps this week.
Low Bar Squat: 490 lb x 2 (2RM)
I've been trying to squat 500 lb x 2 for a while, but have always missed on the 2nd rep (I did get it wearing knee wraps however). My 3RM is 480 lb, so I figure 490 lb for a double should be doable.
Instead of trying to tackle 500 lb x 2 over and over again and risk missing a rep, I'm going to go conservative at 490 lb x 2 and work my way up.
Reverse Grip Bench Press: 330 lb x 5 (5RM)
Pretty happy that I got this, since I missed on the 5th rep on previous occasions.
I noticed that when I start to fatigue during the reverse grip bench press, my elbows start to flare out slighting making my palms rotate to a more neutral position.
I'm going to start adding a back off set after the end of my last set on my main lifts. They're going to be in the 8-10 rep range (maybe more).
The purpose is to build up some stamina, and get more jacked.
I usually rarely do more than 5 reps, and anything over gets me exhausted, especially in the squat.
For a typical Monday workout, I'm going to do a high bar squat with 300 something as a back off set.
For the bench press, I'm thinking of adding a light set of regular grip bench press after my sets of reverse grip. Hopefully this will hypertrophize my chest and get them closer to Bolo Yeung level pecs:
Bolo Yeung's magnificent pecs.
For my front squat, I'm going to add a set of high bar squats immediately after my last set and rep it out.
We'll see how this works out.
I'm also going to start doing dragon flags and incorporating breathing paused squats. Chatted with Greg Nuckols the other day (who, by the way, squats 700+, benches 400+ and deadlifts 700+ @242 lb at an age much younger than me and looking much older than I do) and he told me this is what helped him get a massive deadlift . I'd like to reach those numbers one day (at 200 lb however). If it works for him, it should work for me (more or less).
Slipped the first time (had a towel on the bench). Took it off and tried again with only the anti-slip mat. Got it! It was a bit of a fight, wasn't really happy with the rep, but got it though.
I think I need to try to get the pressure on the back of my neck instead of upper back to prevent slipping. Have to test this out some more.
330 lb: 4
Missed on 5th set. Slipped, but don't think I would have gotten it anyway.
Mat Pulls
8 mats, about 6 1/4" from the ground, or an inch or two below my knee caps.
Hook grip.
Wore my Chucks.
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
510 lb: 1
550 lb: 1
600 lb: 1 * PR!
Didn't budge on the first try, but that got me pissed off so I tried again and got it!
