783 replies to this topic

[glennb242]

SPF Nationals June 17-19th

[glennb242]

Bench day

raw
135x5
225x3
315x1
405x1
reverse band
495x1
add shirt/1.5brd
565x1
.5brd
605x0-no pop

large range tricep push downs
4x20

DB OHP
3x12

Chuck rows
3x15

curls
3x20

My OverKill shirt had no pop today but it wasn't the shirt's fault. I have leaned out too much and it was too easy to get on and was never tight. I got it all the way to the armpits with no real tugging. I knew I had an issue when I got 565 to a 1.5brd way too easy, I started down with 605 and had no push or resistance, I could have dropped the neckline but decided to have it adjusted to fit me now as I have had it for over a year and used it all the way to a 258lbs BW. My BW is 244lbs and I'm a lot leaner due to supplement changes over the last 2-3 weeks. I feel good and strong and know this is just an adjustment issue. I will use it again next Friday for openers to break it in again

[glennb242]

last heavy squat day

145x4
235x3
325x2
briefs
415x1
505x1
add suit/straps down
600x1
705x1- high
add knee wraps
820x1-high
straps up
925x1-right where I wanted it

everything felt heavy tonight but now I have 2 weeks to recover with no more heavy weights. I need the restand I should be ready. I have hit a big pr's training for this meet, 905 wrapping my own knees. I also hit reverse band weights I've never hit and 925 is the heaviest I've gone this close to a meet in 2 years. I just need to recover....

[BHopper242]

??????Where are you???????

[glennb242]

I'm taking some time down to get my head right. I made a lot of mental mistakes over my last training cycle and at meet time. I working out some issues and working with Rudy to get my gear dialed in for next time.

I also have a lot going on with my family, my son Tyler has become a big deal on varsity football after starting varsity as a freshman. After gaining another 30lbs and 2 inches, he's even more dangerous now. My daughter who is 12 has turned into a monster on the v-ball courts(top player on her travel/club team) so I've also been training her and she has done some crazy stuff already. At 5'4", 112lbs she did a 32"box jump and squatted her first 100lbs easy so she is on her way also.

I need to simplify and work on my lifts cause at this level, gains are harder than making mistakes....

[glennb242]

I've taken some time down to do some BB'ing type movements but my training has been pretty fun so far.

My raw bench has gotten moving again and I hit some easy 405 reps last week and 3brds(raw) of 500x3. I plan on doing a 10week bench only training to take a shot at 675-700(shirted)

Squats have been raw off a below parallel and been pretty good so far with the SSB. I'm working out some hip flexibility issues with this and addressing my need for more strength out of the hole.

DL, well it's gonna do what its gonna do!

I will start keeping my log up tomorrow

[glennb242]

Raw bench day/ fatbar
barx5
150x5
240x3
340x5
420x2
1brd
450x2
2brd
470x2
Reverse grip
150 2x10

Chuck pull
4x15

side laterals
3x15

band pull aparts
3x20

curls
3x20

[glennb242]

Sunday squat session
SSB box squat+bands-Unequipped
135x5
225x5
315x3x2
365x2
405x2
Add belt
455x1

DL with large (oversized)100lbs plates
245x2x3
335x2
Abb black bands
335x1x5

[glennb242]

Bench day
Raw
135x5
225x5
315x1
350x5
405x2
1brd
455x1
Add shirt
500x1
605x1
675x1

Chuck v rows
3x15

Side lat
3x12

Triceps
3x15

Curls
3x20

Bench was really easy today on the raw side, shirted was a little shaky as I havent been in a shirt for 5 or so weeks. It's coming back though and I think I will hit something big soon.

[glennb242]

Squat day/geared
135x3
235x3
325x2
415x1
Briefs
525x1
625x1
735x1
845x1 in old Frantz suit

Sumo double overhand DL
135x2x3
225x2x2
315x2
405x1

Squat was good for not being in gear for a while. I stopped at 845 as this was apron this old loose suit but I didn't want to kill myself today. Depth is getting better but I still need to work on it.

DL was great today as I did a hook grip on all my pulls. I'm interested in seeing if I can use it. I feel my underhand part of my grip makes my leverages worse than they could be this way. I will see if it works and not be in a hurry and take my time.

[April Mathis]

675 on a 1-board is good. I think you got a good chance at 700 or more at your next meet.

[glennb242]

April Mathis, on 01 August 2011 - 02:37 PM, said:

675 on a 1-board is good. I think you got a good chance at 700 or more at your next meet.

Unfortunately, I'm retired!.....lol

[Thad Coleman]

What what what!? Not before me!

[glennb242]

Posterior chain day

hammer strength seated rows
3x15 varying grips

reverse hypers
165lbs
3x10

glute/calf/ham-constant tension reps
3x5-8

calves
2x25

kettlebell shrugs
3x20

this is my new main accessory day, I have added this day specifically for the posterior chain. My back has come way up but my hamstrings and glutes need more work to get stronger. I figure if I rotate the main exercises but still hit all the muscles with enough work work growth and recovery, I should see an increase in my lifts soon.

[glennb242]

Raw bench day
Fatbar
Barx5
150x5
240x3
310x1
360x5
420x3
1brd
460x1

Arch bar
135x8
225x8

Band pushdowns
3x25

Low pulldowns
3x1x

Side lat
3x15

Good day with the fatbar! I have a good feeling going into this training cycle

[glennb242]

Buffalo bar box squat- 1" below parallel
barx3
barx3+blue bands
135x2+blue
add single-ply OK briefs
225x2+blue
315x2+blue
365x2+blue
405x1+blue
455x1+blue bands

close stance sumo-single-ply briefs-double overand
225x1x3
315x1x3
405x1x2
455x1

weighted abs
3x10

Good squat day but box s way lower than Ive used in a while, time to man up and get used to it. I'm still working my technique hard and not gonna worry about my weights too much yet.

[glennb242]

Posterior chain day-light

cambered bar GM off chains
barx5
135x3
225x3
315x3
365x3

pulldowns
3x15

hamstring curls
3x10

shrugs
3x25

calves
2x20

curls
2x20

[glennb242]

bench day
barx5
135x5
225x3
315x3
365x3
405x5
1brd
465x1
500x1
add shirt/3brd
565x1
2brd
625x1

cambered bar bench
135x8x3

band push downs
3x25

side lat
3x20

Fun day of bench, 500 to the chest(unequipped) may be possible soon if I'm smart

[glennb242]

Squat day
above parallel box squat/buffalo bar
bar+purple bands
bar+green bands
135x2+green/purple
225x2+g/p
315x2+g/p
parallel box
365x2+g/p
below parallel
365x2x2
405x1
425x1

sumo pulls-briefs
245x3
335x2
425x3

weighted abs
3x8

good feeling in tight briefs off below parallel box

[glennb242]

Posterior chain day

Low rows
3x10

Hamstring curl
4x10

Calves
3x10

DB bent over shrugs
3x20

Machine hyper
3x12

Machine curls
3x20

Abs
3x10