Thurs 5/7
Dynamic Effort Bench Press
- Warm Ups 30 x 45, 5 x 135
- Work Sets (All sets with Doubled Monster Mini-Bands): 3 x 135 x 3 sets; 3 x 145 x 3 sets, 3 x 155 x 6 sets, 3 x 145 x 3 sets, 3 x 135 x 3 sets. 15 total sets. Yikes
Lying Tricep Extensions w/ Dumbbells: 10 sets, 6-10 reps per set
Conditioning: 20 mins incline treadmill walking
Notes: With calories and carbs low my recovery is not great. Chest and delts were very sore and tender going into this workout. The dead stop rack presses from Monday were still talking to me. I opted to not do any assistance work for the chest or delts after the speed bench sets were done. The monster mini-bands provide a helluva lot more tension than the mini bands do. Probably a little too much for a raw lifter. I’ll likely stick with just mini-bands and straight weight for my speed work for the rest of the cycle. It took me a little while to get warmed up, but I was snapping the weight pretty good by the end.
Fri 5/8
Dynamic Effort/Speed Squats (All reps paused in the hole for a 2 count, no bands, no box)
- Warm ups: 10 x 45, 5 x 135, 3 x 225, 2 x 275
- Work Sets: 2 x 315 x 2 sets, 2 x 340 x 2 sets, 2 x 365 x 4 sets, 2 x 340 x 2 sets, 2 x 315 x 2 sets.
Stiff Leg Deadlifts (standing on 4 inch platform)
- Warm Ups 5 x 225, 3 x 315
- Work Sets: 4 x 405, 4 x 385, 6 x 365
Seated Machine Rows 6 x 10-12
Sled Pulls – 12 trips with 3.5 – 3 plates
Notes: Very happy with speed of the dynamic work. This was waved between 65-75% of my last heavy single on the squat which was 480. Granted that heavy single occurred on a really shitty training day where everything was off. Just prior to that I hit 495x2x2 so I think 480 is not exactly representative of my actual 1RM. Doesn’t matter though – I was happy to be popping 365 off my back. And I really like the pyramid on dynamic work. After doing 365 for 4 sets, 340 and 315 were really exploding up. Much faster than the first 4 sets. Really like it. Stiff Legs from the 4 inch platform felt pretty horrible. This is a really loooooong ROM, that puts my hips up quite a bit higher than my shoulders, but I was weaker than I was expecting. With carbs/calories low I can’t tell if I just got wiped out from the 12 sets of speed work or if I’m not recovering well from the pulling earlier this week/last week.
Looking forward to 2 days off from the gym. I need it.
