yeah, I watched at the 1:50 mark about that subject and I fully agree with how he does that.

6/14

DL
I'm doing an 8 week program now. This is week 1 - 85%. My goal is 683, as that would be a PR for a full meet.
225x5x2
315x3
345x3
405x2
495x1

suit
585x2x2 - all reps were pretty easy, and most were good form. I might have got a bit forward on the first rep of set 1.

briefs & straps - speed DLs
455x3
475x3
495x3
515x3
535x3

GHRs
lots. I lost track of sets and reps. I increased the foot plate height and added band tension, making each set a little harder as I went. My hammies are swole today.

6/15

speed bench
45x20
95x10
135x10
185x5

under 3.5 seconds is goal
225x3 - ~2.7 seconds I think
275x3x3 - ~3.6, ~3.6, ~3.4. I got a bit loose on the first and second sets. 3rd set was solid.
315x3 - ~4.6 - I was a bit loose on this. My goal was under 4.0.

3 board press
355x3 - fast
385x2, assisted 3rd rep. 1st 2 reps were good.
405x1, assisted 2nd rep. First rep was good.

cable rows
180x15
210x10 or 12, I forgot
240x8

face pulls
135x15
150x15x2

Dr. cha... Do you happen to have a good video or article on GHR technique... preferably doing them on the ground without the GHR equipment/rack thing. I'm reasonably sure they're idiot proof and it's just a case of maintaining neutral lumbar spine while using your glutes and abs... but I would like to see a video from a reputable source if possible.

http://www.elitefts.com/education/ex...ute-ham-raise/

http://tonygentilcore.com/2009/11/ex...ute-ham-raise/

https://www.youtube.com/watch?v=u4lxc1nPv-w

Without a machine, you're not likely going to be able to do them from the floor without assistance (pushing away with your arms). Negatives like this last video (or while having someone holding your feet) are good. If you feel your low back, then you need to pull your ribs towards your pelvis with your abs and lock that down during the set.

6/17

squat
150x5
240x5
330x3

briefs
420x2

suit, straps down
510x1

straps up
600x1

wraps
640x1x2
This was week one at 85% of 750 goal.

Box squats
380x3
420x3
gym closed

6/19

bench
45x20
95x10
135x10
185x5
225x3
275x2
315x1

size 54 shirt
off two boards
455x1 - very fast
495x1 - fast

size 52 shirt
545x1 - fast
I was persuaded to jump to 605 instead of doing 585
605x1x2 - Both reps were pretty solid after touching. The first one was ugly on the descent, as I was searching for my groove. My coach suggested that I clean up my form on the descent rather than increasing the weight. He said the second one was good. Then he talked about how I should be aiming for 700 eventually , so I should work hard on making my lockout stronger during secondary and speed work. I think his future goals for me are something like 900 squat (he talks about this frequently)/700 bench /7XX DL. The squat seems like the farthest away.

My lats were more pumped than anything else when I took my bench shirt off.

3 board press
365x3 - fast
405x2, 3rd rep was stapled to chest

face pulls
150x15x3

Since I had such a lat pump from benching, I decided I didnt need to do any rows yesterday. I might do extra rows on speed day depending how I feel.

ty. yep, that 3rd vid is more or less what I'm doing.

Will post form check when I can do this.

I wont hold my breath waiting for that, lol.

6/21

DL
225x5x3
315x3x2
405x2
495x1

suit
565x1
605x2x2 -The first set and the 2nd rep of the 2nd set were all good. The first rep of the 2nd set, I had trouble getting to the bar and rounded my back off the floor. This was supposed to be 87.5%, which is ~597, but that seemed too light.

9" block pulls (in briefs)
635x3
675x3
705x3
735x3 - I think that's the most I've tripled off this height blocks.
765xf. The triple with 735 took a lot out of me apparently.

6/22

bench
45x15
95x10
135x10
185x5
225x3
255x3
275x3
295x3 - everything was fast to this point
315x3 - ~4.4 sec

bench with chains hanging in air at lockout
185 + 4 chains x 3
185 + 6 chains x 3
185 + 8 chains x 3
These were hard because of the chains hanging in the air. It made it very unstable.


cable rows
180x15
210x12

face pulls
150x15x2

6/24

squat
150x5
240x5
330x3

briefs
420x2

suit, straps down
510x1

straps up
600x1

wraps
661x1
661 - took it off the pins bad twice, almost feel forward, then almost fell backward. I decided to stop.

GHR
3 sets of 15, increasing difficulty with band and foot plate height

Ugh at 2nd 661 set...that sounds rough.

yeah, I probably should have taken the wraps off and waited 5 minutes after the first time, but I tried again right away and that's why the second one went bad I think.

6/26

bench
45x15
145x10
185x5
225x3
275x2
315x1

size 54 shirt
495 off 1 board x 1 - smoked it

size 52 shirt
555x1 off 2 boards - fast, ez
605x1 off 1 board - smoked it, 1 board PR!


I'm pretty excited about how well my bench is going. I think 650 at the next meet might be possible.

pin press with chains
4 sets of 3 with increasing weight

cable rows
180x15
210x12
240x8

face pulls
150x15x2

6/28

DL
235x5x3
325x3x2
415x2
505x1

suit
575x1
615x2 - ugly and slow

rack pulls a few inches below the knees vs bands
445x3
535x3
625x3
675xf, f. It came of the pins, but probably not more than an inch or two.

Congrats on the PR! Terrific looking lift.

Every time I look at your thread you're setting absurdly high PR's, great work!

6/29

speed bench
45x15
95x10
135x10
185x5
225x3
275x3x2
295x1

4 board press
365x3
405x3x2
425x2

face pulls
135x15x2

rope pushdowns
50x30x2

machine pulldowns
50x30
100x20
150x15
200x12

That's a lot of pounds on a board press. Nice work!

Thanks!

Is the 6/29 workout raw or geared?

That's all raw.

I think I'm always logging which shirt I'm wearing when I put any shirt on. I have 4 shirts and they're all very different from each other, so when I go back to look at what I did before, knowing which shirt I was wearing at the time matters a lot.

I thought so. That's nice work man.

Thanks!