June 12, 2012 - Squat & June 13, 2012 - Press

Just doing my own thing. Not sure if it will work. I don't care. Work up to max single, assistance stuff after that. Just filming the main lifts now. Tired.

June 12, 2012 - Squat

Dynamic Warm-ups

18" Cambered Squat Bar Box Squats w/LB's dbl
No Bands
60x10
110x5
150x5
200x3
Add Bands (+205lbs)
60x3
110x3
150x3
200x3
240x1
290x1
330x1
360x1
400x1
425x1

Safety Squat Bar Lunges
110x3/3
135x3/3
155x10/10
165x10/10
175x10/10 PR+5lbs

Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12

Comments: Felt good. Band tension was quite bit more than I was expecting but I rolled with it. These felt tons better than the ssb squats I've been doing. Kind of stuck on what to do after that and tired out leg pressing but that wasn't happening. Went back to lunges and they felt fine. Finished up with glute hams as usual. No time to stretch, too busy.



June 13, 2012 - Press

Dynamic Warm-ups

Close Grip Barbell 3-Board Presses
45x10
95x5
135x3
175x3
215x3
245x3
275x1
305x1
335x1
365x1
390x1 PR+5lbs

Swiss Bar Strict Presses w/ IW#2's
No Bands
75x3
100x3
Add Bands (+95lbs)
35x12 (too light)
55x12
65x12
75x12

Triceps Pushdowns
85x3
110x12
110x12
110x12

34 Minutes of Stretching

Comments: Decided to do 3-boards since I haven't done them since early last year. Just aimed small since I'm still coming back to benching. Not bad. Had to wait a while to get a spotter for my last single as the gym was empty and the only other person in there was an elderly fellow with a knee brace. I was only able to get the one spot and decided that was enough for today. I wasn't sure what to expect with overhead work against bands. Chains were tough last time for reps, I assumed bands would be worse so I started low. Way too light so I did more sets. Something cramped up hard in my upper back which put a damper on the workout. Finished up with some tough pushdowns and stretched a lot.