None of the squats were really close to max reps, the pull-ups were max reps each set, but I didn't fail any (none in the tank) and curls I don't really overanalyze
Seated DB Press
40 x 20
80 x 10
118 x 6
133 x 6
148 x 6
148 x 5
133 x 5
DB Lateral Raises
60 x 4 x 8
Close Grip Pin Press (3" above chest)
375 x 6
395 x 6
405 x 6
385 x 6
Dips
BW+150 x 8
BW+210 x 8
BW+190 x 8
BW+170 x 8
BW+100 x 12
JM Press
135 x 5 x 12
Slow Tempo Diamond PushUps
7 x failure
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Normally I would've front squatted today but my knee has been acting up so that was passed up today. Just basically hit a bodybuilding workout.
Chest Supported T-Bar Rows (Med-Wide grip)
135 x 15
180 x 12
205 x 8
225 x 8
235 x 8
250 x 8
225 x 8
Close Grip Underhand Chin-Ups
BW x 20
BW x 18
BW x 17
BW x 16
BW x 15 (all sets for max reps)
Incline DB Curls (palms up)
30 x 12 (25 degrees)
30 x 11 (25 degrees)
...drop set...
30 x 10 (25 degrees)
25 x 4 (40 degrees)
20 x 6 (60 degrees)
Cable Bent Rows (rope attachment on low pulley)
100 x 20
100 x 25
Cable Hammer Curls (rope attachment on low pulley)
32.5 x failure
22.5 x failure (basically pumping up lats/traps then biceps on the last two exercises)
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
I don't know how you do it! Your volume is like 3x higher than mine! Can't wait to compete alongside you for the first time since Raw Unity in 2014 again!
I don't know how you do it! Your volume is like 3x higher than mine! Can't wait to compete alongside you for the first time since Raw Unity in 2014 again!
I like it that way best. I'm finally getting a reasonable amount of sleep on a regular basis so it's making it a lot easier. And plus I need the high volume to cut body fat effectively. In the end it only matters how we lift at the meet, but I'm enjoying myself right now.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Today is essentially my "medium" bench day. The main exercise is wide grip paused bench with the buffalo bar. And then triceps!!
Wide Grip Buffalo Bar Bench (Paused)(bar is 24 kg)
163 x 10
273 x 8
339 x 6
372 x 6
389 x 6
400 x 6 (this is my best set of 6 that I can remember and it felt strong)
372 x 6
DB Flyes
75 x 3 x 8
Close Grip Bench (1 finger on smooth part of bar)
308 x 6
352 x 6
352 x 6
330 x 6
DB Tate Presses Incline
40 x 4 x failure
35 x 2 x failure (excellent triceps pump doing these!!)
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
I've been having some grip issues due to lingering torn calluses on both hands, so things didn't exactly go to plan today... But gave me some new training ideas. All pulls were on the extra stiff Eleiko power bar. It's a very hard steel, 29 mm diameter (DL bars are 27 power bars are 28.5) and it's very short so the plates are closer. Everything factors in to make the bar bend less so it makes you work much harder to break the floor.
Conventional DL
275 x 8
Sumo DL
275 x 8
495 x 5
606 x 1
...belt on...
716 x 1
760 x fail ...couldn't secure my grip...
716 x 4 ...more grip issues...
1.5" Deficit Sumo DL (no belt)
628 x 4
650 x 4
672 x 4
Even though my calluses are totally fucked right now, I'll be able to do some training with straps the next few weeks to let them heal, but I'll also do some side work for my grip instead. Normally I've done fat bar double overhand deads on a smooth 2" diameter axle. Great for grip strength but easy on the calluses.
Saturday is off then back to more benching Sunday
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Are you doing anything different diet wise for this meet?
I've lowered fat intake and increased carbs/protein quite a bit. It's very low fat but that allows a lot more carbs/protein and I'm finding my energy levels/performance/cravings to be much steadier. I'm already lighter and leaner than I was last year
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
I have a few questions regarding training,but also soccer.
First of all,as a (former,i guess) soccer player,are you following the europe cup right now ? If yes,which country do you want to win ?
And regarding training : Did your training change,when you went into competition-prep,and if yes, how ?
And now a question regarding deadlifts. Would a few very light sets of maybe cable rows or cable pullovers help activating my lats/traps in order to work better in the deadlift ?
Best greetings from Germany,the country of soccer :D
I have a few questions regarding training,but also soccer.
First of all,as a (former,i guess) soccer player,are you following the europe cup right now ? If yes,which country do you want to win ?
And regarding training : Did your training change,when you went into competition-prep,and if yes, how ?
And now a question regarding deadlifts. Would a few very light sets of maybe cable rows or cable pullovers help activating my lats/traps in order to work better in the deadlift ?
Best greetings from Germany,the country of soccer :D
Have a nice one :)
I did see a few of the results from the quarterfinal round but not since then. I'm not sure where the tournament is at now.
The biggest change is the frequency. I'm training 6 times per week now with a lot of additional volume of the main lifts and accessories. This is needed to diet down effectively as well as to set up the peaking phase when I'm close to competition.
As for the activation I'm not so sure. If you're not warmed up then it could be important, otherwise your focus should be on technique of the whole body and acceleration of the bar not necessarily on just one or two body parts
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Did paused bench, competition-style here. Strength felt ok, but I think my technique has felt better with a ring-finger on rings grip so I'll likely switch back to that.
Paused Bench
154 x 10
264 x 8
330 x 5
386 x 5
424 x 5
440 x 2 x 4 Just couldn't maintain my tightness here to get the fifth reps, hence switching back to the other grip. Was wider at middle fingers on rings here
Close Grip Bench with Titan Ram (thumb distance away from smooth part of bar)
462 x 5
473 x 5
479 x 4
462 x 5
DB Incline Bench
133 x 10
148 x 9
148 x 7
133 x 9 Just felt harder after all the bench volume, so didn't try to force any reps
DB Front Raises
50 x 4 x 10
DB Hammer Curls
50 x 3 x 10
45 x 10
Cambered Bar bench (alternated between moderate and wide grips here)
176 x 8 sets
132 x 2 sets
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Wasn't sure how it would go given my knee being annoyingly temperamental of late, but my ART guy worked on me earlier in the day and it paid off
Safety Squat Bar Squats
187 x 2 x 8
297 x 6
308 x 4
495 x 1 (paused)
…belt on…
562 x 5
628 x 5 (ties PR here but felt "easy" like I was good for 1-2 more)
…light wraps… (wraps are just some old 2m all black APT wraps…not sure the model)
650 x 5 (this was very easy. I had the balance dialed in really well here)
Safety Squat Bar Good Mornings (no belt)
407 x 5
440 x 5
462 x 5
407 x 5
Back was smoked. Thought about moving on to upper back but did 10 pull-ups and decided to just be done. everything felt both strong and fluid so no complaints, plus my knees and hips feel good today so that's a plus
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242