The Road to Elite 220

[skarhead]

After Monday I got super sick, felt "decent" wedneday but decided to take off my ME bench day nehow.

last night: 15 minutes sled pullin, light tension

tonight
DE Squat Day

12 Inch Box Squat

195+black bandsx2x10

One arm DB Rows
105x5x2

Glute N ham Raises

10 lbs on chest x 8
15 lbs on chest x 5

Pull Thrus

1 black band 1 green band x2x12

Reverse Hypers

dbl choked #1 band x 25

Posterior is smoked

Heavy Abs
x6 slow eccentric

[buffness]

Good to see a log, keep us posted!

[goes4ever]

nice log, keep it up

[skarhead]

thanks guys



de bench

incline bench

115 + dbl choked #1 bands x8x3

once i got in a groobe i threw these up nicely

Bent over rows

225x2x5

long bar cable rows
200x2x8

Skull Crushers
125x1x6*paused*

DB bench
95x2x10

band pull aparts
blue bands 2x20

went pretty far in

[skarhead]

ME DEAD

Floor Deads
315
375

430x1... PR.. The thing is I had a lot more in me.Goldenear really hit the nail on the head on the lockout, ive neer had a smoother lift from floor to lockout. RDLS/SLDLs w/ chains was definately what i needed glad the doc prescribed them.After this PL cycle I was aiming for 440 or 450 I think? I will surpass that for sure!! I got about 4 weeks left til max testing day. I will get all these on video.

Glute n Ham raises

20 lbs on chest x2x5

Zercher Squats
225x2x8

Band Leg Curls

green band x 30

Heavy Abs
2x8

[Matt76]

congrats man. you'll be pulling 500 before you know it

[skarhead]

hope so matt, my deadlift sucks

[Stout1]

you using straps on deads or bare hands?

I've been working on my grip strenght, I finally got up 405 x 3 x pause, then 2 more, lol. Almost got 5 reps in, but had to pause, still trying to get that grip stronger,

[skarhead]

bare hands. grip srength for me is a non issue.. i do some grip work every now n again but its a non issue.

[skarhead]

ME Bench

Close Grip Bench

255x3 (pr)
225x3

255 was easy but should've been a little easier, i felt a bit tight today and had to do a few more warm up sets than usual. I should've done at least one more.

Chest Supported T Bar Row - Lat grip
4 plates x 2 x 5

Reverse Band Bench
225 x2x10

I threw these up as fast as I could and caught them.

Skull Crushers to Chest
115 + 40 lb chain x 5 *paused*
135 + 40 lb chain x 5 *paused*

Focused on Explosion

DB Floor Press
90x2x8

Face Pulls w/ Lat Pull down
120x2x10

Forearm Roller
15 lbs x 2 sets

A little more work than I usually do but dont think I got to the pt of over traningl

[Matt76]

looks good to me. Except are they really called skull crushers if you bring them down to your chest

[skarhead]

i guess not.. tri extensions to throat? i actually bought them down to throat.

[skarhead]

DE Squat

Ran some football routes today.... before lifting

DE Deads


215 + 60 lb chain for 5 singles 30 seconds inbtwn

One Arm Row
110x2x5

adducter

215x3x12

abducter
170x3x10

done... didnt do much wasnt feeling it. i think its nearing time for a deload week again...

[John Benz]

Nice log skar.

[skarhead]

thnx johnny

DE Bench

CGBP
135 + dbl choked #1 bandsx8x3

3 board cgbp *paused*
235x5
245x5

Tricep pushdows on lat pull down *elbows flared*
100x2x12

Flat Hammer DB Press *paused*
100x8

T-Bar Row
135x2x8 was pretty disappointed w/ this #. I will add these into my routine more.

Today for supplementary lifts I really wanted to put emphasis on my triceps as I think they are now my weakest point not upper back anymore. I wanted to do rear delt but I felt smoked.. I also was going to do behind the hate tate presses but I decided on the less taxing push downs instead... Box squats tommorrow...