Log too sept29 meet

[cmillett]

AUG 17 BENCH ME
raw 4brd-315x3,365x3,405x1,455x1,495x1,525x0 spent
bench w/minis-265 3x3 paused
CG lockouts-405x5,495x5,585x5
shoulder press 3x10


AUG 18 upper back
T-bar 4x6-10
wide grip chins 3x15
shugs 3x10
lying rear DB fly 3x12-15

AUG 19-OFF

[scottish]

I look foward to reading and watching your progression.

[cmillett]

AUG 20-BENCH ASSISSTANCE
speed work 195 w/bands 6x3.1x30
rock n rolls 6x10
DB curls 4x8
plate raises 3x15

[Doc.Sust]

best of luck

[cmillett]

best of luck

Thanks Doc,G luck to also on your upcoming meet.

By the way I just threw watching the advanced bench training vid by metal militia,and my set up is awsome right now !

[cmillett]

AUG 21-SQ / DL
warmup,145x2x10,235x5,285x2,325x2
chain suspended SQs 375x5,415x5
Speed pulls 235x2,325x1,375x2x1
zercher sqts 3x10-15
abs / leg ext. 3x30/15

I decided to lower the weight on my sq/ dl day due to the fact I've decided to do the bench only,I really want to focus on it.

[cmillett]

AUG 22-OFF

AUG 23-Bench ME
after a good warmup,
raw 4brd w/bands-315x3,365x3,405x3,455x3
raw bench w/bands-285x3x6
CG Lockouts-405x5,495x5
Plate raises-3x20

I decided to lighten the weight up today since I will start my shirt work next ME day,besides that I felt a little overtrained.

[cmillett]

AUG 24-upper back
T-bar 5x6-8
wide grip chins with bands 3x12-15
shrogs 3x10
rear db flys 3x12-15

[cmillett]

Aug 25=off

[cmillett]

AUG 26=BENCH ASSISSTANCE

speed work,195 w/bands 6x3,1xfailue
skull crushers,6x10
BB curls,4x8-10
band front raises,3x20

[cmillett]

AUG 27-SQ/DL
warm up,145x2x10,235x5,285x2,325x2
chain suspended sq's,375x5,395x5,435x5
raw sq,325x5,235x2x8-10 (drop sets)
Rack pull (speed),235x2,325x2,375x2,495x2
leg curl/ext.,3x10
abs,3x30

[Doc.Sust]

^^^excellent leg day! only suggestion , do the full motion squats before you do the chain suspended squats, save partial movements for after full ROM movements IMO

[artica]

^^^excellent leg day! only suggestion , do the full motion squats before you do the chain suspended squats, save partial movements for after full ROM movements IMO

I wholeheartedly agree with this. Unless you plan to just work flexibility with light light weights.

[cmillett]

Thanks for the props Doc

Yea it was a good leg day.
The only reason I did the raw Sq's after the Susp. Chain work was that I felt real weak and skow going into and coming out of the hole during warmup.
I felt like my raw needed a little work,so I didnt go heavy,just enough weight to feel and to work my in the hole strength.
I agree with both of you,you should work your raw before a partial ROM,this day was played by ear after the chains.

Keep the suggestions comming guys !!!!!! The meet is only 5 wks out.
By the way I might do a push pull instead of the bench only.

[Doc.Sust]

^^^^ do the push pull!

[cmillett]

^^^^ do the push pull!

How much would a pushpull total have to be a elite total for the 220's ?

[cmillett]

AUG 28-OFF

AUG 29-BENCH ME
warm up,135x2x10,225x5,275x3,315x3
shirt (wetted) 405x3,455x2x3 (no touch)
shirted 4 brd-495x3 EASY
raw bench-295 w/minis 3x6
CG lockouts-405x5,495x5,585x5
plate raises-3x20

NOTES-I'm going to drop the lockouts for a week or so,if / when I pick the lockouts back up they will be performed on the assisstance day.

[Doc.Sust]

How much would a pushpull total have to be a elite total for the 220's ?

as far as i know, i dont think there is an elite system for single lifts or push pull. at 220 my best push/pull is 1180. if you can get close to a 1000 i would consider it elite for a push pull. set your won goals, dont worry about elite, after all, its just another number, as long as it is a PR for you, than that what counts.

[Doc.Sust]

AUG 28-OFF

AUG 29-BENCH ME
warm up,135x2x10,225x5,275x3,315x3
shirt (wetted) 405x3,455x2x3 (no touch)
shirted 4 brd-495x3 EASY
raw bench-295 w/minis 3x6
CG lockouts-405x5,495x5,585x5
plate raises-3x20

NOTES-I'm going to drop the lockouts for a week or so,if / when I pick the lockouts back up they will be performed on the assisstance day.

you can also try to work the lockouts every other wk, that is what we do, also the assistance day isnt a bad idea either, i sometimes do them on the assistance day if i feel burnt out after the shirt work

[cmillett]

Thanks for the advice Doc,I think i'm going too take a breake from them for a wk or 2.

AUG 30-UPPER BACK

T-bar 4x6-8
wide grip chins 3xfailure
shrugs super setted w/band face pulls x3 (loved the face pulls w/bands)
band curls x 3 awsome pump

[cmillett]

Aug 31-off

[RJstrong]

looking good... keep it coming!!!

[cmillett]

Thanks RJ,anxiety from anticapation is starting too set in,not good.

[Doc.Sust]

Thanks for the advice Doc,I think i'm going too take a breake from them for a wk or 2.

AUG 30-UPPER BACK

T-bar 4x6-8
wide grip chins 3xfailure
shrugs super setted w/band face pulls x3 (loved the face pulls w/bands)
band curls x 3 awsome pump

^^band leg curls?


also the face pull bands are a favorite of mine

[Doc.Sust]

Thanks RJ,anxiety from anticapation is starting too set in,not good.

no anxiety, dont let it get you.

[cmillett]

[QUOTE=Doc.Sust]^^band leg curls?


I'm afraid npt,dont get mad,LOL.
My arms feel a little weak on the down stroke of the bench,so far as just beng stable,so I decided to do some curls,nothing heavy.

[cmillett]

SEPT 1-bench assisstance
speed work,225 w/bands 6x3,1x23
skull crushers 4x15
front band raises 3x15

[Tbone1975]

Nice log cmillett! Great lifts! Good luck!

[cmillett]

Nice log cmillett! Great lifts! Good luck!

Thanks Tbone =)

[cmillett]

SEPT 2- SQ / DL
oly sq's (speed work),145x2x10,235x2x5,285x5,325x5,375x2
chain suspended sq's,415x2,465x2,505x2,555x2
speed pulls from rack 3'' below knees,235x2,325x2,375x2,415x2
hack sq's,3x10-15

[cmillett]

SEPT 3-OFF


SEPT 4-BENCH ME
warm up,135x2x20,225x8,275x3,315x3,365x2
Shirt (slightly wetted),405 w/bands x3,455 w/bands 2x2 2-3'' from touching
Shirted 4 brd,500 2x5 EASY !!!!!!!
Raw w/minis,315x2x5,225x2x10 form work mostly
shoulder press,3x10
rope tri. ext.,3x20

[Doc.Sust]

looking good!

[cmillett]

Thanks Doc.

SEPT 5-UPPER BACK
T-Bar 5x6-8
wide grip chins 3x15
BB shrugs setted w/band face pulls 3x20/20

[cmillett]

SEPT 6-OFF


SEPT 7-BENCH ASSISSTANCE
I still felt a little tenderness in my pecs from the last bench ME day,so I took 135 and used a iso machine and did some light form work and a little rehab work.
Skull crushers 5x10-15
Hammer curls 4x10-15
called it a day

[Doc.Sust]

SEPT 6-OFF


SEPT 7-BENCH ASSISSTANCE
I still felt a little tenderness in my pecs from the last bench ME day,so I took 135 and used a iso machine and did some light form work and a little rehab work.
Skull crushers 5x10-15
Hammer curls 4x10-15
called it a day

good work listening to your body. i cant tell you how many times i explain this to people and they dont listen and force themselves to train heavy when they are beat up. rehab work is the key to longevity in this sport IMO. now hammer curls.... i have nothing good to say about them! lol!

[cmillett]

good work listening to your body. i cant tell you how many times i explain this to people and they dont listen and force themselves to train heavy when they are beat up. rehab work is the key to longevity in this sport IMO. now hammer curls.... i have nothing good to say about them! lol!

Thanks Doc.,I already knew what u would say about hammer curls,When I posted this I imagined you shakeing your head after reading this,LOL.But on a serious note ,I dont kill myself with curls ,but I doo feel like they really help stabilize my bench,at least for me.

[scottish]

Hammer curls kill my elbows. But I like doing them
Keep up the good work C..

[cmillett]

Hammer curls kill my elbows. But I like doing them
Keep up the good work C..

Thanks Scottish,i'm trying bro

[cmillett]

SEPT 8-SQ / DL

I decided too not go all out on the sqs so I would have the energy too really focus on my DL since the meet is only a few wks away and I'll be doing a push/pull

Sq,145x2x10,235x2x5,285x5,325x5
Box Sq,375x2,415x2
Reverse band pulls,235x2,325x2,375x2,415x2 all flew up ! speed and form is looking great,I'll do these another wk then put my suit on before the meet and work up to around 90% or so.
Hack Sq,3x15
abs 3x30


The BAD NEWS,as most of you know I'm a fire fighter and work 24/48 shifts,well i just got word that i'm being transfered to another shift,and thats going to screw my split up pretty bad ,i cant keep the same 6 day split due too the absence of equipment at the stations.So i'll just have too either sit a day out or make some other arangement too get my split evened back out,this sh1t always happens too me,I have not preppped for a meet were everthing went together like clock work.Just something else to adapt and overcome =)

[scottish]

You'll do fine.. You'll find away to make it work..