Tinymk training

[tinymk]

Work from today @ 47 years old

 

[tinymk]

Chest & Triceps
bench-- 8 sets of 3 with 225( 20 seconds rest)
Close-grip bench-- 410x3(paused), 430(paused), 450(T&G) and 315x15
Incline DB fly- -3x10 with 100db
Lying DB tricep extensions--3x15 with 60lb DB

Not my best workout but surely not my worst.....Squats tomorrow

 

[tinymk]

Deadlift night off low boxes. I dislike pulling for low boxes, it kills my speed off the box and makes my reps harder to complete.
Using kilogram plates. 594, 638 & 661 all went fine. my dead stregth is starting to come back as my SI injury is just becoming a memory.

1 arm DB rows 150x10 for 3 sets
Hand overhand seated pull of 4 lengths with 260 pounds
100 reps for rear delts
bicep work and called it a day. We have been away on vacation for a couple days skiing so I was unsure how today was going to go. It went fine

 

[tinymk]

Bench/ tricep day
Bench- 8 sets of 3 with 264( 30 seconds rest)
Competition bench paused in kilo's
418, 440 & 462
Close-grip slingshot
3 sets of 396x10
Incline flys
80x12 for 2 sets limited rest
Pushdowns
100 reps total
Heavy core and off till the day after Christmas for squats...
Merry Christmas to everyone, hope you all have a blessed holiday!

 

[tinymk]

Some of yesterday bench workout.....

 

[tinymk]

8 weeks out from my next meet.....will be in masters II{44-49} and open age groups

Squats working sets
496x4 2 sets, 555 & 572

Medium weight front squats for 3 sets
100 reps for hamstrings
100 reps for calves
4 rotations +/- 200 yrds as a finisher pushing 300 pounds.

Next week begins more volume again, dreading it. Looking to break 600 in raw sleeves in the meet end of February

 

[tinymk]

Max Effort/ Shoulders/ Core

Floorpress
455, 470 & 475(Best floorpress in over a year)

Shoulders
DB Press 90x10 for 3 sets
Laterals 10x10
Front raises 50x8 for 3 sets

 

[MAYO]

Nice log! I'll swing over here when I need to quit crying.

 

[tinymk]

Nice log! I'll swing over here when I need to quit crying.

Thank you

 

[tinymk]

Deadlifts off low blocks, last week of these. I hate pulling off of blocks

596x3, 640 & 667
1 arm DB rows
150x8 for 4 sets
100 reps of rear delts
Biceps
heavy core work

 

[tinymk]

Last workout of 2017. Bench and triceps

Speed bench- 264x3 for 8 sets with minimal rest.
Bench 398x5 for 2 sets
Close-grips- 310x10 for 3 sets and finished with a 224x41 rep out for fun.
Slingshot bench- 442x3, 442x3 & 480x1
Incline DB flies
Pushdowns- 100 reps
Fun day . Happy New Years to everyone!

 

[tinymk]

Yesterdays chest/tricep work with a rep out at 224x41 for fun