i took last week off of training, a much needed week off.

cant wait to train this week.

shame on you

oh.

flat bench - focused on keeping elbows tucked
worked up to 205 x 2
225 x 3
235 x 1
225 x 1
185 x 2

seated BB military press
135 x 6
155 x 5
135 x 6

close grip pull ups
bw x 6
+50 x 6 PR
bw x 10

Skull crushers
95 x 6
115 x 6 PR

Incline DB press
70s x 8
70s x 8

really tried to focus on the elbows being tucked in. time to bring up my shoulder strength.

Good job on the PR's bro! Are you training to eventually compete as a powerlifter?

yea. i might do it early next year, it would be a bench/dead meet though, and raw.

i just heard that there was going to be a huge meet on dec 1, lemme find it. here :

This is the next meet I'm doing. The meet will have 40+ lifters and will be highly competitive. From elitefts.com myself, Chad Aichs and Scott "Hoss" Cartwright will all be present. Chad will most likely not be lifting but members of his crew will be. Hoss will not be lifting as well due to the fact he has hit a bunch of meets in a short period of time. There should be a few 1000 pound squats at this meet and maybe a few 2400+ pound totals. If your a fan of PL or a lifter within a few hours of this event you should come check it out or better yet lift in it.

- Jackass

id love to witness that, as i have never been to a meet. who doesnt want to see someone squat a fucking grand.

its only a 30 minute drive.

my ''gym'' doesnt have a squat rack

i think you could do some real damage in a future meet considering your age and weight. you gotta find a new gym tho that has a squat rack. or atleast use a smith squat or somethin. i know its gay but its better than nothing

hahahah yea bro i usually do smith squats, but they tear my fucking knees up.

i will be going to a new gym before the next school semester starts.

1-board press
205 x 6
215 x 6 PR
205 x 6
205 x 4

DB floor press
50s x 10
60s x 8
50s x 8

Standing swiss bar overhead press
bar x 6
80 x 8
110 x 7

Snatch grip deads
did like 4-5 sets of singles with 205
did 255 x 1

One arm DB row
100 x 20 PR
100 x 6

Hypers
+50 x 8
+50 x 8

Abs/Bis

Holy fuck, intense workout. the first DB row set fucking sucked balls, felt like i just ran a 100 k marathon.

....

Incline BB bench
185 x 3
205 x 1
225 x 1 PR

seated BB military press
135 x 10 PR
155 x 6
135 x 5 - dropset

Tate presses
70s x 3
80s x 3
90s x 4
70s x 8

close grip Pull ups
bw x 6
+55 x 5 PR
bw x 8

BB curls
65 x 8
85 x 5
65 x 5 - dropset

RC work

Gonna start rotating my ME exercises. ill go with a 2-board next week.

Speed Deads
225 x 1 x 6
245 x 1 x 3

Smith squats
went light - worked up to 225 x 3

Leg press
315 x 6
365 x 6
365 x 6

Abs

Flat bench
worked up to 185 x 3
1-board
205 x 5
225 x 5 PR
Dropset 1-board - 205 x 3

DB floor press
60s x 8
60s x 8
65s x 8

Standing Swiss bar OHP
80 x 6
110 x 8 PR
120 x 4 PR

Seated DB cleans
35s
40s
40s

Technique was fucking SPOT ON on benching. Def felt it when i actually got the leg drive/arch. Elbows were tucked.

Good looking log, keep up the good work.

From Friday

Deadlifts - had vidoes but got deleted
275 x 1
315 x 1
335 x 1
365 x 0 lol!!

Pull Throughs
120 x 8
120 x 8
130 x 8

Lat pulldowns
130 x 8
120 x 8
120 x 8

DB curls
40s
45s
50s

Abs

I finally got my ass down on the deads, i was very happy about that. I was going to go for 365 x 2 but i couldnt even fucking break it off the floor. i dont want to make excuses, but my legs/hams were beat from tuesday.

Im still very slow and weak off the floor. I dont feel like im benefiting from speed deads at all.

fuck speed deads, I never really benefited from them myself. Back as a teen I didn't even really squat and I was able to pull a shitload of weight by just focusing on conventional deadlifts, deads off boxes and tons of hypers and weighted hypers. lots of core work.

try pulling off of boxes and stiff legged DL's for awhile for reps.

yea i usually do them (elevated deads) every other week, but i havent done them in over a month i think. I just did some lazying around and pulling a lot of snatch grip dead singles.

i really need to bring up my abs though, my lower back dominates my abdominals.