Finally back, sorry fellas i have not been around much. Got over my sickness a couple weeks ago and last week i finally felt good in the gym. weight closing in on 210 but consistently about 208.
Thinking about maybe a local competition this fall. I know there are a lot of guys stronger than me at my weight. What do you guys think is a good amount of weight to cut down to. I could get down to 198 fairly easy. Would it be worth going lower than that or would I decrease in strength too much?
Monday 2-9-15
ME Over head press (worked up to 6X2 with top set at 165, did 1X8 with 135 after)
-tricep pushdowns (on the assited pull up station, the platform where you put your knees a put a med. ball on it and pushed it down, caught it on the way back up, repeat)
-Straight arm pulldowns and face pulls
-Rear delt flys
-DB shoulder press with rotation (arnolds?)
-chest flys on pec deck
Tuesday
ME Rack pull deadlift. (Had it set up about upper shin ~3" below knee. Worked up to a single of 485, was a tough one but i nailed it)
-Hamsting curls then straight into box jumps after sets.
-seated calve raises
Wed- off
Thursday-
DE Bench- 3 different grips 3X3 narrow, 3X3 med, 3X3 wide(not overly wide, index finger on the smooth part of bar) blue bands ~ 80-100lbs tension at top. top set was 225 with blue bands, felt very good this day
-bent over rows
-rope pulls
-tricep push downs
-chest flys
Friday
DE boxsquat and deadlift (squat 10X2 at 315 with approx 80-100 lbs tension at top then 2X8 with just 315, deadlift was speed dead, light weight(225) lower back was still tight as hell after rack pulls)
-seated calf raises
-hamsting curls
was pretty beat after this workout, squats were brutal