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ChrisLindsay9's Journal - "Lightweight Strong"
ChrisLindsay9
MuscleHead
- Jun 17, 2013
- 2,773
- 1,144
ChrisLindsay9's Journal - "Lightweight Strong"
5 Weeks Out.
BW: 57.6kg/127lb.
_____________________________________
SQUAT.
....315x2 (94%).
....285x3.
....275x3 x3 sets.
BELT-LESS DEADLIFT w/ RED MINI-BANDS.
....235x3 x3 sets.
HACK SQUAT MACHINE.
....(explosive concentric).
....2PPS x8 x4 sets.
GHRs (off Lat Pull Machine).
....BWx8 x3 sets.
30 SECOND WEIGHTED PLANKS.
....90lb.
....135lb.
....180lb (video).
COOL DOWN.
....Back Extensions, Bird Dog, TFL/Hammy/Forearm Rolling.
Allergies blew up and it was the first time with the thicker squat bar and still hit my planned opener for a double. I think I have it for an easy-ish triple, but I need to make sure I get a little deeper if I'm going to get that AWPC record.
https://youtu.be/zgmDHxGvHD8
5 Weeks Out.
BW: 57.6kg/127lb.
_____________________________________
SQUAT.
....315x2 (94%).
....285x3.
....275x3 x3 sets.
BELT-LESS DEADLIFT w/ RED MINI-BANDS.
....235x3 x3 sets.
HACK SQUAT MACHINE.
....(explosive concentric).
....2PPS x8 x4 sets.
GHRs (off Lat Pull Machine).
....BWx8 x3 sets.
30 SECOND WEIGHTED PLANKS.
....90lb.
....135lb.
....180lb (video).
COOL DOWN.
....Back Extensions, Bird Dog, TFL/Hammy/Forearm Rolling.
Allergies blew up and it was the first time with the thicker squat bar and still hit my planned opener for a double. I think I have it for an easy-ish triple, but I need to make sure I get a little deeper if I'm going to get that AWPC record.
https://youtu.be/zgmDHxGvHD8
ChrisLindsay9
MuscleHead
- Jun 17, 2013
- 2,773
- 1,144
ChrisLindsay9's Journal - "Lightweight Strong"
BW: 57.1kg/125.9lb
_____________________________________
PAUSE BENCH.
....182x1 (95%).
....172x3 x2 sets (85%).
....167x3 x3 sets.
2-BOARD CLOSE GRIP BENCH (with BenchBlokz).
....152x6 x4 sets.
CHEST PRESS MACHINE, PLATE FRONT SHOULDER RAISES.
COOL DOWN.
....Band Pull-Aparts, Band Face Pulls, Forearm/Elbow/Wrist Rolling.
Confidence-builder ... this is going to be my opener. I'm going to hit this again at least two more times (next week and 11 days before the meet).
CUE: My bench press goes much better when I remember to push my feet down into the floor at the moment when I unrack the barbell. Kind of like how Superman digs his feet into the ground to brace himself when he catches a large falling object over his head.
Previously, I kept trying to get my feet to just stick in place to keep from sliding without pushing downward, like I was just trying to grip the floor. Which I thought was sufficient in satisfying the "push down with your legs" cue. Was wrong.
https://youtu.be/rGc3zA97sc4
BW: 57.1kg/125.9lb
_____________________________________
PAUSE BENCH.
....182x1 (95%).
....172x3 x2 sets (85%).
....167x3 x3 sets.
2-BOARD CLOSE GRIP BENCH (with BenchBlokz).
....152x6 x4 sets.
CHEST PRESS MACHINE, PLATE FRONT SHOULDER RAISES.
COOL DOWN.
....Band Pull-Aparts, Band Face Pulls, Forearm/Elbow/Wrist Rolling.
Confidence-builder ... this is going to be my opener. I'm going to hit this again at least two more times (next week and 11 days before the meet).
CUE: My bench press goes much better when I remember to push my feet down into the floor at the moment when I unrack the barbell. Kind of like how Superman digs his feet into the ground to brace himself when he catches a large falling object over his head.
Previously, I kept trying to get my feet to just stick in place to keep from sliding without pushing downward, like I was just trying to grip the floor. Which I thought was sufficient in satisfying the "push down with your legs" cue. Was wrong.
https://youtu.be/rGc3zA97sc4
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