MONDAY - DYNAMIC EFFORT BENCH Warm up Speed Bench Football bar w/dbl mini bands: Inside grip 185 2x3, 205 1x3 Med grip 205 1x3, 225 2x3 Wide grip 245 2x3, 255 1x3 Supplemental Football bar ext w/dbl mini bands 95 5x10 Post-hab
TUESDAY - SQUAT/BACK Warm up Squat Safety squat bar 225 10x10 Back One arm dbl rows 50 5x11 Biceps Chain rev curls 3x10 Post-hab
WEDNESDAY - CONDITIONING *1 mile jog on treadmill
THURSDAY - CONDITIONING 20 minute walk w/40 lb weight vest
FRIDAY - MAX EFFORT BENCH Warm up Bench Raw bench 500x1 Shirted bench - Metal Ace 590x3, 680x1, 770x1 Supplemental Shoulder saver close grip w/legs up 350x15 Assistance Pushdowns 100 3x15 Post-hab
SATURDAY - DEADLIFT/BACK Warm up Deadlift Trap bar dl 235 10x10 Back Standing fat bar pulldowns to sternum 140 5x11 Biceps Chain curl 3x10 Post-hab
SUNDAY Day off
FRIDAY'S BENCH VIDEO https://www.youtube.com/watch?v=bHFLQlhqB2U
Another solid week of training in the books. Spoke with my man Rhodes which is always great. We always talk training. It just confirms, keep doing what I'm doing. No need to fix what ain't broke. I only changed out one thing. I'm using chains on a handle for single arm curls and reverse curls. One biceps is repaired from a complete rupture and the other partial, it's nice how the chain deloads at the bottom where my arms are the weakest.
Friday night we got the band back together and trained at our old spot. It was good to see Brian and the Gooch. For those of you who do not know the Gooch, he works with Brian and not that long ago was a newbie training with us. He was gaining weight and kicked serious a$$ in his first meet. He was so coachable and heading in the right direction. Then he asked Brian if he was getting fat, of course Brian said yes. Brian wanted to sabotage any potential competition he could have. The Gooch has since conditioned off every last ounce of muscle he has. He's completed ruined himself, but we still love him. Probably because he's turned himself into the ultimate twink, but I digress.
The best thing Karsten and I realized was, training in the basement at Casa De Muerte II pays dividends when you get back on good equipment. We went from a regular bar on a combination bench with a split pad, to a competition bench with a competition bar. It felt like heaven. I honestly did not know how my raw warm ups would go. I wanted 500, but did not want to grind at all considering I was putting a shirt on. As I jumped weights each felt better than the last. I could not believe how easy 500 felt at this bodyweight even after banging it off the rack on the way up. I'd be curious to know what I could hit after a decent training cycle at this weight, but I committed to a shirted meet for August.
Regarding the shirt, I just wore an old Metal Ace I had lying around. I was then again surprised how easy 770 was. It felt like old times. I mean, it was the first time I was in a shirt in 11 months. Good times.
All that rehab time has paid off. I ground through it and never gave up, even though I wanted to a few times. 11 months of rehab sucks, but that's what I needed to do. SFW!
*Oh yeah I also jogged a mile this week. It was for no other reason than I wanted to. It was no big thing as it was only a 15 minute mile, but it's a start. Plus it did not adversely effect my body or training. It's something I will add in once a week. If for no other reason than it sucks. You are supposed to get better at things you suck at. Just an fyi
