i use the band do do rotator warm ups aswell. kind of like an arm wrestling movement. i ised to use a 2.5 or 5lbs. band seema to domit better.
i kept the sleeves on for skull crushers and onnohp day. im juat afraid to become dependant on them.
Printable View
bent rows off floor
135*10
175*8
175*8
175*8
2*8 band bull ups
bunch of band bicep work.
Sounds good!
Ah damnit don't let the ego get in the way! Are you planning to compete in a Powerlifting meet? If not, it's nothing about dependence it's about keeping the joints and tendons healthy for the long term. Can't press big weight with nagging eblow/biceps injuries. Been through it too many times myself. It's also easier to maintain proper form when you're tendons are warm, loose and supported.
Attempting to keep you motivated =) hope it's not too much!
Elbow sleeves shouldn’t give you anything on your lifts. They’re supportive gear. I wear them on all presses and tri work. They come off for curls. I don’t like feeling them bunching up in the elbow joint.
Thanks man. Im pretty motivated at the moment lol.
No meet till spring. My best # on the platform was 330.Missed 355 at same meet. ego got me.I had done 350 paused in the gym twice. Forgot to factor in that i hadn't squatted prior in the gym but had at the meet lol.
I figure by January i should be back to the 365-385 area. Will do a meet then just to pr that 330 even if it was 335.
elbow pain only started since i started bb curls. Honestly i get a way better pump doing curls/hammers using bands more reps. Going to stay away from bb curls.
Will use the sleeves for all the pressing and skull crusher days.
squats
was h
Feeling lazy past few days. 7 month old not sleeping well aka parents dont either haha. wasnt feeling it but went out to the garage at 930pm
sleeves no belt
bar
135*5
185*5
185*5
185*5
185*5
185*5
2 sets of 15 leg raises on bench. That was it.
speed bench
put sleeves on at 135
bar
95*12
135*5
180*8
180*8
180*8
180*8
all reps paused except one set. all felt nice and light blow bar out of hand at top of reps almost.
close grip spotto
180*10
155*12
db press 55*15
band flys front and back
bunch of tricep band work and a few sets bicep band work.
bent rows
bar
135*10
180*10
180*10
180*10
1 arm db row
55 2*12
bunch od band bicep and tricep work.
first session of tripples since i started 6 months ago
bar
95*12
135*5
175*3
205*1
235*3
235*3
235*3
235*3
235*3
235*3 all paused
2 board
255*3
260*3
tricep pressdown
50*12
60*12
70*12
70*12
bunch of band tricep work.
Done.
feeling pretty good.
ohp
bar
95*5
135*5
135*5
135*5
135*5
135*5
band flys front and back 2*25
band pull ups 3*10
bunch of band bicep work
ez bar curl 35lbs 3*20
Bench squats
sleeves and belt
bar
135*5
185*1
225*3
225*3
225*3
225*3
225*3
225*3
done.
speed bench all paused
wrist wraps
bar
95*15
135*8
185*8
185*8
185*8
185*8
spotto close grips
185*10
185*10
tricep pressdown
50*15
60*12
70*12
70*12
bb hammers
35*15
55*12
55*12
55*12
bunch of band tricep and bicep work.
done
I have an old pair of Mark Bell’s STrong elbow sleeves. I tried to replace them with a pair of Elitefts ones, but the Elitefts ones ended being elastic not neoprene. All they did was squeeze my biceps and forearms and make my hands numb. Didn’t Like them. So I’m still using the old ones.
Strong work in here keep pushing
bent rows
warm up
bar x10
135*10
185*8
185*8
185*8
135*15
pullups with bands
3*10
bicep curls
55 3*15
bunch of bicep band work
done.
heavy bench
warm up
bar*15
95*12
135*5
175*3
205*1
240*3
240*3
240*3
240*3
240*3
240*3
275*4 paused with ram
tricep pressdowns
60*12
70*12
80*12
60*15
bunch of tricep band work.
done
felt easier than last weeks 235. cns must be adapting.
run 2 more sessions of 3s then i will take 265-75 for a near rep max to figure out my %s for next cycle.
ohp
bar
95*5
140*5
140*5
140*5
140*5
140*5
a set of 20 band lateral/rd raise.
wasnt really feeling it today i procrastinated
till 1030pm lol. felt not too bad but i may take samecweight again next time.