Shirt work 4/29

We had enough people to spot this weekend so I decided to put on my bench shirt for the first time since the UGSS at elitefts. The video from that day is below.



I am a 3-4 pounds lighter but I think it is mostly body fat that I have dropped.  This to me shows I need to get in my shirt more often. I also think a new shirt, same size minus the grid stitch might be better.  The cleaner I get it down the faster my press tends to be.

Raw work
225x3
275x3
310x1
335x1

3 board 360x1
add shirt
399x3 - very ugly but only 405 and no where close to touching.
449x3 much better
471x2 and missed on 3rd
500x a very ugly 1

I finished up with jm press 155 3x5
neutral grip pull ups 3x5

If I decide to do a meet in June I need to get this ironed out real fast. I feel the strength is there for a pr but I need it dialed in an get 500+ in my hands for the next few weeks.

Training log 2/8/09-2/9/093

2/8/09 max effort bench

Metal Militia reverse band (blue)

225, 275, 315, 365, 405, 455, 505x1 (pr)

I flared my elbows to early. The set up may have something to do with this but I still got it.

Here is a video of the reverse bands. Also a training partner hitting a huge attempt at 635.




Floor press with 2 chain on each side
135, 185, 225x5, 275x2 (shouder was not happy after the reverse band)

dumbell rows 120 4x8
face pulls 110 2x12
skull crushers with ez curl bar 120 4x10
blast strap y+t 2x8 each direction
db curls 3 sets I wont tell the weight because it is that embarrasing.

2/9/09 speed squat

Speed squat with green band and 2 chain
315x2, 365x1, add suit on top of briefs 405 2x2, 455x2, 495x2

speed deadlift barweight 405x1, 455x1, 505 3x1

Video of the squatting and deadlifting


reverse hypers short strap outside of plates 240 4x12

kettlebell front squat
standing on decline.
8kg 3x12 as far down as I could go.

afternoon
ghr 3x8
ab wheel 3x8
green band arch back good mornings 3x12