Commanding My Body

[Commander]

Leg Day

Rack Squat (pins set to bottom position - deloaded each rep)
BW full squat warmup x 30
120, 140, 160, 180, 200, 220, 240, 260, 280, 300x2
320x1

Deficit Deadlift (4.5 inch deadlift)
progressive singles
276, 301, 326, 351x5
381x5 (5lb PR) http://www.youtube.com/watch?v=81YrrgcXWzY

As you can see in the video, the bar is really low. Plus, I am trying something new. When I did cambered bar deficit deads and snatch grip deads, I went for reps continuously. Pulling conventional, I thought I'd get better carryover to regular deadlifts from resetting each time.

Glute Ham raise
BWx4,3,3

Ugghhh! I couldn't even add 1 rep to last weeks numbers, these absolutely kill my posterior chain.

Ab Wheel rollouts
BWx10, 2 sets
BWx16

[WorkoutMchne]

Deficit deads look great man. I like the complete deload in between reps rather than the touch 'n' go. Also, looked like you had at least few more in you, strong stuff.

[HardCory]

GHR are killers, you can do about 4 more then I can without assistance. It's crazy because I saw a video of Layne Norton doing them with 40lb dbs in his hand, something we can use as motivation to get stronger.

[Commander]

Originally Posted by WorkoutMchne

Deficit deads look great man. I like the complete deload in between reps rather than the touch 'n' go. Also, looked like you had at least few more in you, strong stuff.

Thanks for checking in WorkoutMachine!

I might of had 1 or 2 more. I tend to be conservative now-a-days. I like to leave one in the tank. I feel like I progress faster workout to workout if I don't utterly destroy myself, lol.

Originally Posted by HardCory

GHR are killers, you can do about 4 more then I can without assistance. It's crazy because I saw a video of Layne Norton doing them with 40lb dbs in his hand, something we can use as motivation to get stronger.

Sorry to disappoint , but they are assisted. I have to push off at the bottom. Some glorious day in the future, I will do one unassisted.....or....I'll bounce my face of the floor trying.

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Bible study last night - no workout

I am doing something called "The Truth Project" in this bible study. We are on week 2 thus far and it is fascinating. I hope to really grow from the experience.

[Commander]

Upper Day

Smith Bench Throws
worked up in 10lb jumps to 160x1

Inc. Bench
165, 180, 195, 210, 225x3 (10lb pr)

I am really happy with how the incline bench is going

Bent Row
130, 150, 170,180, 190x5
200x5 http://www.youtube.com/watch?v=dwS82GzOe9c
170x10

ss w/

Elbows out DB Ext
37, 39.5, 42, 44.5, 47, 49.5x6

I am pleased the bent row, I am making progress, my first few reps were real solid.

[Commander]

Lower Day

Barbell Thrusters (weighted glute bridge)
20lb increase up to 230x5

Jump Squat
20lb increases up to 270 (feet barely left ground)

Regular Squat
290, 310, 330x1
added belt
350x1
370x1 http://www.youtube.com/watch?v=wFtiqGXXzQ4
300x10 PR!

I am really happy with this, my record is 390x1 but that was purposefully trying to max out. I hit 370 today with short rest periods and having already hammered my glutes and hams with the barbell thrusters. It did not feel difficult. I am definitely coming for 400. 300x10 felt sooo easy, I did the reps continuously with barely any pause at the top. I could have gotten more if I went widdowmaker-style and took a few breaths between reps.

And my deadlift is coming for 500, I pulled 491 the other day. It is exciting to be closing in on my goals (deadlift video 491x1 http://www.youtube.com/watch?v=RENW40NpiaE )

Concentric Goodmoring
20 lb increases to 200x5

Weighted Sit ups
BW+10 x 25

Weighted Planks

[Commander]

Upper Day

Bench
300x1 http://www.youtube.com/watch?v=3dXuj27Fuwk

First time I've ever benched 300, it was touch n' go.

285x1 paused (I wish I would have taped this) 5lb PR for paused bench.
225x10 http://www.youtube.com/watch?v=zIEhyakoiaA PR for reps

OH Press Seated
worked up to 150x3 (tired after bench)
120x10 each rep deloaded on pins

T-Bar Kroc Row style
150x18
125x14

JM Press
worked up to 120x5
90x10

ss w/

Barbell Curl
worked up to 100x5
80x8

Awesome workout, I've been hitting PR's left and right lately. New deadlift, new bench, and squat is coming soon too, I can feel it.

[will-work4andro]

strong bench Commander. I was wondering if you had any powerlifting meet tips for a novice powerlifter like myself?

[HardCory]

300 looked like it went up easily, good stuff.

[bigbear6708]

nice bench commander, 300 looked too easy, i think u had 2 in u

ps. socks was just as good as boots!!!! im sold brother