NBAfan's training journal

[NBAfan#21]

Bro it sounds like you should work on lockout strength for close grip. If you can get some bands, I am using them and they work great for increasing lockout.

Can i get them anywhere? Because i live in Canada and i never saw any bands in any sports stores.

 

[NBAfan#21]

Monday, May 17th, 2010

Deadlift:

5 x 135lbs
5 x 165lbs
4 x 195lbs
3 x 225lbs
3 x 255lbs
2 x 275lbs
2 x 290lbs
2 x 315lbs
2 x 325lbs ''PR''

Front squats:

5 x 95lbs
4 x 115lbs
3 x 135lbs
2 x 150lbs
2 x 165lbs
2 x 180lbs
2 x 190lbs
2 x 210lbs ''PR''

Over head press:

5 x 65lbs
5 x 80lbs
2 x 90lbs
2 x 100lbs
2 x 105lbs
2 x 115lbs ''PR''

Cable rows: 3 sets x 12reps x 80lbs

Cable pullthrougs: 3sets x 10reps x 55lbs

Core work: Bicycle situps superset with crunches (3sets)

Notes: Great workout. Set some PRs in the 3 main exercises of the day so cant complain much. I used a grip a bit closer than usual on OH press and it felt much smoother. My front squats technique is improving alot and holding the bar isn't bothering me nearly as much.

 

[JDid23]

great job. how far down are you going on front squats?

 

[Tblock1]

wow great workout especially deadlifts! For bands you can order them from:

elitefts.com

You could also do floor presses to work your lockouts

 

[NBAfan#21]

great job. how far down are you going on front squats?

Thanks man. I go below parallel on both front squats and back squats

 

[NBAfan#21]

wow great workout especially deadlifts! For bands you can order them from:

elitefts.com

You could also do floor presses to work your lockouts

Thanks you! I dont have a mastercard to buy stuff online though. I could ask my parents but they hate giving up their card numbers. lol.

 

[NBAfan#21]

Wednesday, May 19th, 2010

Bench press:

6 x 95lbs
5 x 115lbs
4 x 135lbs
2 x 145lbs
2 x 155lbs
2 x 170lbs
2 x 180lbs
2 x 190lbs

Pullups: (bodyweight):

13 ''PR''
8
7
8

Unilateral overhead press:

7 x 30lbs
3sets x 7reps x 45lbs

Dips:

15
13
10


Note: Got an unexcpected call from work on my cellphone so i had to cut my workout short. I had to skip face pulls and core work. Other than that it was a great workout. I also replaced close grip bench press with dips today because there's only one bench at my gym and a bunch of guys were using it

 

[NBAfan#21]

Friday, May 21st, 2010

Front squats:

3sets x 5reps x 105lbs

Back squats:

5 x 105lbs
5 x 135lbs
5 x 160lbs
4 x 185lbs
2 x 210lbs
2 x 225lbs
3 x 245lbs
3 x 255lbs

Dumbell rows:

10 x 30lbs
7 x 45lbs
7 x 60lbs
3sets x 5reps x 70lbs


Notes: had to cut my workout short once again because i had an appointement to go buy my car. Now atleast i won't need to ask my mom to borrow her car to go to the gym

 

[NBAfan#21]

Monday, May 17th, 2010

Deadlift:

5 x 135lbs
5 x 165lbs
4 x 195lbs
3 x 225lbs
3 x 255lbs
1 x 275lbs
3 x 280lbs
3 x 295lbs
3 x 310lbs
3 x 320lbs ''PR''

Front squats:

5 x 95lbs
5 x 115lbs
4 x 135lbs
2 x 150lbs
1 x 165lbs
3 x 180lbs
3 x 195lbs
3 x 205lbs
3 x 215lbs ''PR''

Over head press:

5 x 65lbs
5 x 80lbs
2 x 90lbs
3 x 95lbs
3 x 100lbs
3 x 105lbs
3 x 115lbs ''PR''

Cable pullthrougs: 3sets x 10reps x 65lbs

Cable rows: 3 sets x 10reps x 90lbs

Decline situps (with 30lbs dumbell on chest): 2sets x 10reps

Notes: great workout. Set PRs in the 3 main exercises of the day.

 

[Tblock1]

why so light on the front squats? Weren't you in the 200's before?

Refering to fridays workouts....


btw, awesome work on deads you are ahead of jdid and em