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Training Log: Friday August 23, 2013

August 23, 2013 — Leave a comment

Took a week off from lifting, so this is my first work out since last Friday.

Dragon Flags

  • 6

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fatgripz.

  • Body weight (~205 lb): 6

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 2
    • Missed on the 3rd rep. Still matches my 2RM though.
  • 435 lb: 5

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 400 lb: MISSED
    • One day...
  • 355 lb: 3 * PR!
    • 3 rep max by +5 lb! Not much but I'll take it!
  • 335 lb: 4 * PR!
    • Wanted 5, but the 4th rep felt hard and slow so I re-racked the bar. Still 4RM.

Bench Press

Conventional/regular/normal person grip.

I think I'm starting to get the hang of regular bench presses again. Just need to wrap my wrists nice and tight.

  • 230 lb: 6
  • 140 lb: 10
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Training Log: Friday August 16, 2013

August 16, 2013 — Leave a comment

Dragon Flags

  • 6

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Rogue Cannonballs.

  • Body weight (~205 lb): 6

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 2 * PR!
    • 2 rep max!

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X,1
    • Too much leg drive on the first attempt maybe. Felt like one side of the bench (towards the feet) came off the floor.

Reverse Band Reverse Grip Bench Press

  • 410 lb: 1
    • Black bands
    • About 55 lb of resistance (assistance?) at the bottom. So the the weight ranges from ~360 lb at the bottom to 410 lb at the top.

Reverse Grip Bench Press

  • 400 lb: MISSED
    • Nope. Probably too soon.
  • 330 lb: 3,3,3
    • +2.5 lb from last week.

Bench Press

Conventional/regular/normal person grip

  • 140 lb: 12
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Training Log: Wednesday August 14, 2013

August 14, 2013 — Leave a comment

My first article is published on T-Nation titled "Master The Reverse-Grip Bench Press"!

Coincidentally another article was published on Fitocracy: How To Bench Press Safely Without A Spotter.

Also got a front squat PR today!

SWEET.

Dragon Flags

  • 6

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Rogue Cannon balls.

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 330 lb.

Paused up to 330 lb, and again at 292.5 lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 400 lb: 1 * PR!
    • +10 lb PR!
    • Took a step forward with my right foot, but whatever.
  • 292.5 lb: 3,3,3,3,3
    • Paused.
    • +2.5 lb from last week.

High Bar Squat

  • 292.5 lb: 10

Clean & Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 3

Overhead Press

  • 230 lb: X,X,2,2,2
    • Wrist didn't feel stable the first 2 tries, probably because I was wearing the leather wrist wraps. Put on my Titan Max RPMs and got a set of 2.

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 8
  • 45 lb: 15
    • Drop set
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Training Log: Tuesday August 13, 2013

August 13, 2013 — 1 Comment

Heavy Bag

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 11

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 11

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 5
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Ed Coan

Training Log: Monday August 12, 2013

August 12, 2013 — Leave a comment

I found out this morning that Ed Coan had answered my question I had about back slipping during the bench press in a video! Check it out:

Starts at the 3 min 45 s mark.

Dragon Flags

  • 5

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Rogue Cannon balls.

  • Body weight (~200 lb): 6

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

My Mom called and asked me to go grocery shopping just when I was about to squat 500 lb.

I said sure! Finished my set @500 and went shopping.

Came back almost an hour later, did some hip circles to get myself warmed up again, jumped right into a 550 lb reverse band squat and then proceeded to complete my workout.

  • 500 lb: 1

Low Bar Squat - Reverse Bands

  • 550 lb: 1
    • Black bands. About 80 lb of assistance at the bottom, so the weight throughout the entire range of motion is roughly 470-550 lb.

Low Bar Squat

  • 412.5 lb: 3,3,3
    • +2.5 lb from last week.

High Bar Squat

  • 412.5 lb: 3,3,3
    • +2.5 lb from last week.

Low Bar Squat

  • 372.5 lb: 5
    • +2.5 lb from last week.

High Bar Squat

  • 372.5 lb: 5
    • +2.5 lb from last week.
    • Left knee feels weird, so decided to cut it off at 5. Normally 8 or so.

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
  • 320 lb: 1
  • 370 lb: 1

Reverse Band Reverse Grip Bench Press

  • 410 lb: 1
    • Black bands
    • About 55 lb of resistance (assistance?) at the bottom. So the the weight ranges from ~360 lb at the bottom to 410 lb at the top.

Reverse Grip Bench Press

  • 315 lb: 5,5,3
    • +2.5 lb from last week.
    • 3 sets instead of 5.
    • Thought I would get all 5 reps for the last set, then during the 4th rep my back (left side, low back) cramped up. Missed. Blah.
    • Feeling hard. Might switch to sets of 3 soon, or a mix of 3s and 5s.
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