Played about with some new lifts for the upcoming Big 15 training on thursday night eventhough I had just come down with a cold and wouldnt be training at 100%
First I tried seated rack military presses with the bench incline at a right angle these didnt feel right so I tried them with a barbell in the rack these felt much better worked upto 70k for a single tried 80k and failed I estimate my everyday 1 rep max around 75k’s for these.
Next I dabbled with close grip barbell bench presses and was pleasently surprised with a 120 kilo single which was difficult but not all out maybe I could do 125k on a good day bear in mind though I have just completed a peaking cycle so could still be at peak strength (not everyday strength)
Next I tried barbell incline presses in the rack they felt alright but could potentially be dangerous as I train alone without a spotter especially if going to failure so smith inclines will be used instead, tried these on my angled smith machine and these felt best with the front of the bench going into the smith machine so your pushing the weight away from you, like Dusty Hanshaw does in this video. So ill use these, done 70k (not including bar weight) for a single
Next was smith squats with my feet at a close stance out in front of my body I can get very deep in the hole with this set up but it is way different than a barbell squat I was feeling pretty rough at this point after the previous lifts and having a cold got 80k (without bar weight which I suppose is around 20 kilos but I dont know for sure) for a single, got pinned on 120k.
The final big 15 program looks like this
Day 1, Rack seated military press 50% set, Rack chin 50% set, Reverse grip smith bench 2×10 or 50% set
Day 2, Drag curl 5×20 Pushdowns 5×20 Leg raise 5x failure
Day 3, DC calf raise 1 set, Close stance Smith squat 50% set, Stiff leg deadlift 2×10, 1 leg leg press 3×20
Day 4, Upright rows 5×20 Face pulls 5×20
Day 5, Close grip bench press 50% set, T bar row 3×12, Incline smith press 50% or 2×10
Day 6, Reverse drag curl 5×20, pushdowns 5×20, Leg raise 5xfailure
Day 7, Toe press 3×15 Squat 50% set, Sumo press 3×20
Day 8, Behind neck press 5×20 front side raise 5×15
After the low reps and volume of the Strong 15 and lack of sled work (very shitty wet weather) over christmas my conditioning which I need for this program probably isnt at its greatest but Iwill bring it back up over the next few weeks, program starts tommorow.