Today's training looked like this:
Dynamic effort bench press vs doubled mini bands
45 x 3 reps x 3 sets
135 x 3 reps
205 x 3 reps x 6 sets
Seated cable rows
300 x 5 reps x 5 sets
Vogelpohl Pulldowns
80 x 15 reps x 4 sets
Ab Pulldowns
120 x 15 reps x 4 sets
Lying Floor DB Extensions
40's x 6; 50's x 6; 60's x 6; 70's x 6
Face Pulls
150 x 15 reps x 4 sets
Cable Pressdowns
150 x 15 reps x 4 sets
Today was a good day training and otherwise. I had a physical today, and passed with flying colors. Its always good to get an updated 'you are healthy.' I weighed in at 308.5, so it is official I am now a 308! The way I am losing weight, I am going to increase my calories. I'd like to show up at the meet step on the scale see 305, without having to cut at all the week of the meet. Looks like I am on that path.
Clint came down today and we worked his press call on the bench. Clint looked better today making the press with press commands at 225 and 245, and missing at 255. We worked the bottom end with deficit bench presses using a 6 inch cambered bar and boards. He followed this up with one arm DB presses to address stability which at one time was a detriment for his bench. Next were bodyweight dips, he has been getting really good at these. He wanted to do face pulls, and we closed with cable pressdowns.
A lot of volume today, but a good day. Feeling strong, feeling healthy!
Thursday, September 29, 2011
Wednesday, September 28, 2011
Wednesday Posterior Chain Training
Today's Training looked like this:
Ab Pulldowns
4 sets x 120 x 15 reps
Banded Good Mornings
4 sets x Blue (strong) Band x 20 reps
Seated Leg Curls
4 sets x 225 x 20 reps
Mikesell Pull Throughs
4 sets x Green (average) Band x 20 reps
Kept the work load a little light today because I have a max on Sunday. I also had Clint today, and we used this week to do some special exercise work for him as his meet draws nearer. Clint squatted to a low box, a 14 inch box, and worked up to 345. He followed this up with ultra wide sumo deadlifts. He handled 495, and just missed the lockout with 525 for a perfect lift, and tried a second time and didn't have it. Solid day for Clint.
Back at it tomorrow with Bench assistance work.
Ab Pulldowns
4 sets x 120 x 15 reps
Banded Good Mornings
4 sets x Blue (strong) Band x 20 reps
Seated Leg Curls
4 sets x 225 x 20 reps
Mikesell Pull Throughs
4 sets x Green (average) Band x 20 reps
Kept the work load a little light today because I have a max on Sunday. I also had Clint today, and we used this week to do some special exercise work for him as his meet draws nearer. Clint squatted to a low box, a 14 inch box, and worked up to 345. He followed this up with ultra wide sumo deadlifts. He handled 495, and just missed the lockout with 525 for a perfect lift, and tried a second time and didn't have it. Solid day for Clint.
Back at it tomorrow with Bench assistance work.
Tuesday, September 27, 2011
Three Days of Training
Monday:
Trained bench at World Gym Dunellen with Enis. Took some repeated effort bench press for warm up, then focused on Incline Bench Press as my special exercise.
Bench Press (Raw)
45 x 10; 135 x 5; 185 x 5; 225 x 5; 275 x 5
315 x 5 reps x 2 sets
Incline Bench Press (Special Exercise)
135 x 15; 185 x 1; 225 x 1
275 x 1
315 x 1
330 x 1
Dumbbell Pullovers
4 sets x 105 x 8 reps
Hammer Strength Bench Press Machine
2 sets x 295 x 8 reps
2 sets x 225 x 10 reps
JM Press
4 sets x 135 x 10 reps
Cable Pressdowns
4 sets x 150 x 15 reps
Sunday:
Trained with the crew at Eastside Barbell. We took the suspended chains for the second time, today we didn't use the box. Believe it or not I found this movement easier with a free squat. Our objective for the hanging chain was to accommodate the chain with 40% of our max. Our second exercise was a killer, we did safety squat bar squats to a very low box. The safety squat bar is humbling to begin with, then paired with a 12.5 inch box makes for fun. I'm also about 6-3 so this had me way below depth. Finished up with some glute ham raises and assistance work. My right hip was tight the whole ride back to North Plainfield.
Free Squat
55 x 5 x 3 sets
145 x 3 x 2 sets
Added first chain
145 x 2
Added second chain
145 x 2
Added third chain
145 x 2; 195 x 2; 235 x 2
285 x 2 reps x 3 sets
305 x 2 reps x 3 sets
SSB Squats to a LOW Box
65 x 3; 165 x 2; 255 x 1; 305 x 1; 345 x 1
375 x 1
395 x 1
415 x fail x 2 attempts
GHR's
4 sets x 15 reps
45 degree Back extensions
4 sets x 10 reps
Banded Good Mornings
2 sets x Blue (Strong) Band x 15 reps
Saturday:
Did my Saturday morning training alone at the World Gym in Dunellen. Weighed in at 309 in clothes, so as of now I consider myself a 308, and no longer a Super Heavyweight!
Lat Pulldowns
4 sets x 220 x 8 reps
Vogelpohl Pulldowns
4 sets x 80 x 15 reps
Face Pulls
4 sets x 150 x 15 reps
Seated Incline DB Curls
4 sets x 45's x 8 reps each
One Arm DB Preacher Curls
40's x 15; 45's x 15; 50's x 15; 55's x 15
One Arm Machine Preacher Curls
3 sets x 120 x 20 reps each
Trained bench at World Gym Dunellen with Enis. Took some repeated effort bench press for warm up, then focused on Incline Bench Press as my special exercise.
Bench Press (Raw)
45 x 10; 135 x 5; 185 x 5; 225 x 5; 275 x 5
315 x 5 reps x 2 sets
Incline Bench Press (Special Exercise)
135 x 15; 185 x 1; 225 x 1
275 x 1
315 x 1
330 x 1
Dumbbell Pullovers
4 sets x 105 x 8 reps
Hammer Strength Bench Press Machine
2 sets x 295 x 8 reps
2 sets x 225 x 10 reps
JM Press
4 sets x 135 x 10 reps
Cable Pressdowns
4 sets x 150 x 15 reps
Sunday:
Trained with the crew at Eastside Barbell. We took the suspended chains for the second time, today we didn't use the box. Believe it or not I found this movement easier with a free squat. Our objective for the hanging chain was to accommodate the chain with 40% of our max. Our second exercise was a killer, we did safety squat bar squats to a very low box. The safety squat bar is humbling to begin with, then paired with a 12.5 inch box makes for fun. I'm also about 6-3 so this had me way below depth. Finished up with some glute ham raises and assistance work. My right hip was tight the whole ride back to North Plainfield.
Free Squat
55 x 5 x 3 sets
145 x 3 x 2 sets
Added first chain
145 x 2
Added second chain
145 x 2
Added third chain
145 x 2; 195 x 2; 235 x 2
285 x 2 reps x 3 sets
305 x 2 reps x 3 sets
SSB Squats to a LOW Box
65 x 3; 165 x 2; 255 x 1; 305 x 1; 345 x 1
375 x 1
395 x 1
415 x fail x 2 attempts
GHR's
4 sets x 15 reps
45 degree Back extensions
4 sets x 10 reps
Banded Good Mornings
2 sets x Blue (Strong) Band x 15 reps
Saturday:
Did my Saturday morning training alone at the World Gym in Dunellen. Weighed in at 309 in clothes, so as of now I consider myself a 308, and no longer a Super Heavyweight!
Lat Pulldowns
4 sets x 220 x 8 reps
Vogelpohl Pulldowns
4 sets x 80 x 15 reps
Face Pulls
4 sets x 150 x 15 reps
Seated Incline DB Curls
4 sets x 45's x 8 reps each
One Arm DB Preacher Curls
40's x 15; 45's x 15; 50's x 15; 55's x 15
One Arm Machine Preacher Curls
3 sets x 120 x 20 reps each
Thursday, September 22, 2011
Thursday Bench Assistance Training
Dynamic Effort Bench Press (Straight Weight - no bands today)
45 x 3 x 2 sets
135 x 3
205 x 3 x 6 sets
Incline Bench Press
205 x 3
255 x 3
305 x 3
Bent Over Rows
205 x 3
255 x 3
305 x 3
Lat Pulldowns
3 sets x 300 x 5 reps
Ab Pulldowns
4 sets x 120 x 15 reps
JM Press
4 sets x 135 x 10 reps
Cable Pressdowns
6 sets x 150 x 15 reps
Today was a good day, I had planned on doing more shoulder related work, but it just wasn't in the cards today. I chose to do Incline Bench Press kind of on the fly, just wanted to take some triples. I felt like I am still strong at this movement despite not doing it nearly as much as I used to. I am hoping to bench with Enis Monday at the World Gym, and considering taking a max Incline Bench as my special exercise.
I was busy helping Clint with his max effort raw bench day. Today we started using the press command the way that he will have to bench in the meet. He had some issues with getting the press started off of his chest out of the pause. To address this, I grabbed the 6 inch cambered bar and had him do sets of 5-7 reps with 135 to a 2 board to held him strengthen the bottom portion. We threw in the boards to keep from any potential damage to his pecs or shoulders by benching to a 6 inch deficit. From there he did his one arm DB presses for stability purposes, dips, and cable pressdowns.
45 x 3 x 2 sets
135 x 3
205 x 3 x 6 sets
Incline Bench Press
205 x 3
255 x 3
305 x 3
Bent Over Rows
205 x 3
255 x 3
305 x 3
Lat Pulldowns
3 sets x 300 x 5 reps
Ab Pulldowns
4 sets x 120 x 15 reps
JM Press
4 sets x 135 x 10 reps
Cable Pressdowns
6 sets x 150 x 15 reps
Today was a good day, I had planned on doing more shoulder related work, but it just wasn't in the cards today. I chose to do Incline Bench Press kind of on the fly, just wanted to take some triples. I felt like I am still strong at this movement despite not doing it nearly as much as I used to. I am hoping to bench with Enis Monday at the World Gym, and considering taking a max Incline Bench as my special exercise.
I was busy helping Clint with his max effort raw bench day. Today we started using the press command the way that he will have to bench in the meet. He had some issues with getting the press started off of his chest out of the pause. To address this, I grabbed the 6 inch cambered bar and had him do sets of 5-7 reps with 135 to a 2 board to held him strengthen the bottom portion. We threw in the boards to keep from any potential damage to his pecs or shoulders by benching to a 6 inch deficit. From there he did his one arm DB presses for stability purposes, dips, and cable pressdowns.
Tuesday, September 20, 2011
Tuesday Assistance and Clint's Max Squat Work
We had to train today as I had a meeting tomorrow at 3pm, that I just can't get out of. I wanted to take Clint down to Skiba's Barbell Club so he can get used to the monolift. Clint will be competing in his first meet December 10th, the WNPF Sarge McCray meet down in Bordentown, NJ. So we had to settle on a Tuesday training day for this week.
My training looked like this:
GHR's
4 sets x 12 reps
Ankle Weight Leg Curls
3 sets x 100 reps
Ab Pulldowns
4 sets x 120 x 15 reps
Back Attack Machine
2 sets x 90 x 10 reps
2 sets x 135 x 10 reps
Sit Ups On GHR
4 sets x 15 reps
GHR's
Did some additional GHR's at the end of training to help Clint with his
Clints day was quite good as he squatted a PR 410, then we took some reverse band work for him. He took reverse band singles with 410, 460, and 500. He really wanted to hit a 500 reverse band squat today so I let him. The he deadlifted afterwords, failed with 565, hitched with 545, and smoked 495. He asked if he would have gotten whites with his 545, I told him not even if Ray Charles was one of the judges. I know he has that weight and I told him not to be discouraged as the reverse band work zapped him. Last wave in his training cycle he pulled the 565 easier than he pulled the 545 today. He finished with some GHR's, then we hit Burger Express to refuel Carteret Style.
As always it was good to see Henri Skiba of Skiba's Barbell Club. He looks like hes getting some lifters in the club, and he has 3 monolifts, 2 GHR's, a 45 degree back extension, 2 reverse hypers, 3 quality benches, and more bars than you can imagine in this place. If you are looking for a place to lift in the Central / East Jersey area call Henri Skiba at 732-598-9369, and get your ass to Carteret.
My training looked like this:
GHR's
4 sets x 12 reps
Ankle Weight Leg Curls
3 sets x 100 reps
Ab Pulldowns
4 sets x 120 x 15 reps
Back Attack Machine
2 sets x 90 x 10 reps
2 sets x 135 x 10 reps
Sit Ups On GHR
4 sets x 15 reps
GHR's
Did some additional GHR's at the end of training to help Clint with his
Clints day was quite good as he squatted a PR 410, then we took some reverse band work for him. He took reverse band singles with 410, 460, and 500. He really wanted to hit a 500 reverse band squat today so I let him. The he deadlifted afterwords, failed with 565, hitched with 545, and smoked 495. He asked if he would have gotten whites with his 545, I told him not even if Ray Charles was one of the judges. I know he has that weight and I told him not to be discouraged as the reverse band work zapped him. Last wave in his training cycle he pulled the 565 easier than he pulled the 545 today. He finished with some GHR's, then we hit Burger Express to refuel Carteret Style.
As always it was good to see Henri Skiba of Skiba's Barbell Club. He looks like hes getting some lifters in the club, and he has 3 monolifts, 2 GHR's, a 45 degree back extension, 2 reverse hypers, 3 quality benches, and more bars than you can imagine in this place. If you are looking for a place to lift in the Central / East Jersey area call Henri Skiba at 732-598-9369, and get your ass to Carteret.
Monday's Bench Training
Trained Down at Apollon Gym in Edison, NJ yesterday. This was my first day in the Inzer Phenom, this was by far the most (and probably only) aggressive shirt I have ever used.
Monday's Training Looked Like This:
Raw Bench Press (WARM-UPS)
45 x 25 x 2 sets
135 x 5; 185 x 3; 225 x 2; 275 x 1; 315 x 1
Shirted Bench Press
365 x 1 3 board
405 x 1 2 1/2 board
455 x 1 2 board
495 x 1 1 board
525 x fail 1/2 board x 2 attempts
525 x 1 1/2 board x 2 sets
Thick Straight Handle Cable Pressdowns
3 sets x 75 x 15 reps
This shirt was super aggressive and I really felt the brunt of the discomfort on my wrists. My wrist wraps just weren't supportive enough. Iron Ferret was nice enough to give me a pair of the elite black wrist wraps. These wraps are shorter than I am used to (80cm vs 36 inches) but pulled tight and properly these were like a cast, and gave me all the wrist support I needed. It's clear that this is the shirt I will be moving forward in, and my training partners seem to think I can bench something in this shirt. The 2 misses on the first 525 attempts were due to me bringing the bar way to far down my belly. On the second 2 attempts I kept the bar against the support and made the 2 singles easily. This is a much needed positive shirted bench day with the meet coming up in late November.
Monday's Training Looked Like This:
Raw Bench Press (WARM-UPS)
45 x 25 x 2 sets
135 x 5; 185 x 3; 225 x 2; 275 x 1; 315 x 1
Shirted Bench Press
365 x 1 3 board
405 x 1 2 1/2 board
455 x 1 2 board
495 x 1 1 board
525 x fail 1/2 board x 2 attempts
525 x 1 1/2 board x 2 sets
Thick Straight Handle Cable Pressdowns
3 sets x 75 x 15 reps
This shirt was super aggressive and I really felt the brunt of the discomfort on my wrists. My wrist wraps just weren't supportive enough. Iron Ferret was nice enough to give me a pair of the elite black wrist wraps. These wraps are shorter than I am used to (80cm vs 36 inches) but pulled tight and properly these were like a cast, and gave me all the wrist support I needed. It's clear that this is the shirt I will be moving forward in, and my training partners seem to think I can bench something in this shirt. The 2 misses on the first 525 attempts were due to me bringing the bar way to far down my belly. On the second 2 attempts I kept the bar against the support and made the 2 singles easily. This is a much needed positive shirted bench day with the meet coming up in late November.
Sunday, September 18, 2011
Weekend's training
Sunday
Today's Training looked like this:
Soft Foam Box Squats
55 x 5 reps x 2 sets
145 x 3 reps
Added 3 Chains
145 x 2
195 x 2
235 x 2
285 x 2 x 2 sets
325 x 2 x 2 sets
375 x 2 x 2 sets
415 x 2 x 2 sets
Ultra Wide Sumo Deadlift Triples
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 2
455 x 3
Glute Ham Raises
4 sets x 8 reps
45 degree Back Extensions
4 sets x 10 reps
Today was a dynamic effort squat day, using the soft foam and 3 chains on each side as well. I took 8 work sets, 2 at each weight at: 285, 325, 375, 415. Then we took triples of ultra wide deadlifts, I worked up to triples at 455. This is a really awkward movement for me as I am typically a raw conventional guy. I think I did well with the movement for my first time doing it. Very hard on the hips and lower back. Then I did GHR's and 45 degree back extensions for assistance.
Here is my new all time favorite Larry Merchant interview. Not at all a Larry Merchant fan, but this interview was great. I give the guy credit, he stood his ground, and handled himself remarkably well not backing down. Funny thing after a Boxing PPV for me to say the man I gained the most respect for after it was all said and done was Larry Merchant!
Saturday
Saturday Morning's Training looked like this:
Lat Pulldowns
4 sets x 220 x 8 reps
Vogelpohl Pulldowns
4 sets x 100 x 12 reps
Stiff Arm Pulldowns
4 sets x 70 x 15 reps
Face Pulls
4 sets x 150 x 15 reps
Preacher Curl Bar Curls
3 sets x 70 x 15 reps
Standing Alternating Hammer Curls
3 sets x 65's x 8 reps
One Arm Preacher Machine Curls
3 sets x 120 x 20 reps each arm
Today's Training looked like this:
Soft Foam Box Squats
55 x 5 reps x 2 sets
145 x 3 reps
Added 3 Chains
145 x 2
195 x 2
235 x 2
285 x 2 x 2 sets
325 x 2 x 2 sets
375 x 2 x 2 sets
415 x 2 x 2 sets
Ultra Wide Sumo Deadlift Triples
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 2
455 x 3
Glute Ham Raises
4 sets x 8 reps
45 degree Back Extensions
4 sets x 10 reps
Today was a dynamic effort squat day, using the soft foam and 3 chains on each side as well. I took 8 work sets, 2 at each weight at: 285, 325, 375, 415. Then we took triples of ultra wide deadlifts, I worked up to triples at 455. This is a really awkward movement for me as I am typically a raw conventional guy. I think I did well with the movement for my first time doing it. Very hard on the hips and lower back. Then I did GHR's and 45 degree back extensions for assistance.
Here is my new all time favorite Larry Merchant interview. Not at all a Larry Merchant fan, but this interview was great. I give the guy credit, he stood his ground, and handled himself remarkably well not backing down. Funny thing after a Boxing PPV for me to say the man I gained the most respect for after it was all said and done was Larry Merchant!
Saturday
Saturday Morning's Training looked like this:
Lat Pulldowns
4 sets x 220 x 8 reps
Vogelpohl Pulldowns
4 sets x 100 x 12 reps
Stiff Arm Pulldowns
4 sets x 70 x 15 reps
Face Pulls
4 sets x 150 x 15 reps
Preacher Curl Bar Curls
3 sets x 70 x 15 reps
Standing Alternating Hammer Curls
3 sets x 65's x 8 reps
One Arm Preacher Machine Curls
3 sets x 120 x 20 reps each arm
Friday, September 16, 2011
Thursday, September 15, 2011
Thursday Bench Assistance Training
Today's Training looked like this:
Speed Bench vs Doubled Mini Bands
45 x 3 reps x 2 sets
135 x 3 reps
205 x 3 reps x 6 sets
Bent Over Rows
135 x 5
205 x 5
255 x 5 reps x 3 sets
Vogelpohl Pulldowns
80 x 15 reps
100 x 12 reps x 3 sets
Ab Pulldowns
120 x 15 reps x 4 sets
JM Press
135 x 8 reps x 4 sets
Seated French Press
70 x 15 reps
120 x 6 reps
70 x 15 reps x 2 sets
Cable Pressdowns
150 x 15 reps x 4 sets
Back at it today with Bench assistance work, hit speed bench, back movements, abs and triceps as usual.
I have really gotten in to listening to the Just Big radio show on ftns.co with Matt Rhodes and Vinny Dizenzo. I have listened to 3 of their pod-casts in the last couple days as I am catching up. Jen Keck was a good guest this past Monday and well worth a listen. The one which I found to be hilarious was the Podcast of their show from June with Billy Mimnaugh. I may actually go back and listen to this one again. They also have 2 episodes with Jim Wendler which I haven't got to yet but imagine they have to be quite entertaining. Check out the pod-casts of Just Big at Just Big Radio Show Podcasts.
Clint came back to the World Gym today as his summer job as a life guard at the male nudist lake has come to an end. We worked on his bench form on his deload day, and we really found his best foot position, and have dialed in his arch. He has been watching videos of Donnie Thompson and Dave Kirschen and trying to emulate what they do. I told him, find a raw lifter with the same frame as you, watch their videos and compare. Donnie outweighs Clint by 160 pounds easily. I thought long and hard for a raw lifter the same size and weight as Clint, and suggested he find videos of Michael Keck to watch.
I asked Clint to suggest a triceps movement for today and he suggested cable french presses. After I got over my desire to find a copy of Flex magazine and beat him with it, I said fine we will try regular french presses with a curl bar. Never did this movement before, may never do it again quite frankly. I tend to be a fan of the seated overhead dumbbell extension as opposed to the french bar, way more comfortable on the wrists. The french presses with the curl bar seemed to be more comfortable on the elbows however.
Clint is getting ready for his first meet the WNPF Sarge McCray meet in Bordentown on December 10th. I am confident if he does the right things he will have himself a decent first meet. Planning on taking him down to Skiba's next Wednesday to get him some more monolift experience.
Speed Bench vs Doubled Mini Bands
45 x 3 reps x 2 sets
135 x 3 reps
205 x 3 reps x 6 sets
Bent Over Rows
135 x 5
205 x 5
255 x 5 reps x 3 sets
Vogelpohl Pulldowns
80 x 15 reps
100 x 12 reps x 3 sets
Ab Pulldowns
120 x 15 reps x 4 sets
JM Press
135 x 8 reps x 4 sets
Seated French Press
70 x 15 reps
120 x 6 reps
70 x 15 reps x 2 sets
Cable Pressdowns
150 x 15 reps x 4 sets
Back at it today with Bench assistance work, hit speed bench, back movements, abs and triceps as usual.
I have really gotten in to listening to the Just Big radio show on ftns.co with Matt Rhodes and Vinny Dizenzo. I have listened to 3 of their pod-casts in the last couple days as I am catching up. Jen Keck was a good guest this past Monday and well worth a listen. The one which I found to be hilarious was the Podcast of their show from June with Billy Mimnaugh. I may actually go back and listen to this one again. They also have 2 episodes with Jim Wendler which I haven't got to yet but imagine they have to be quite entertaining. Check out the pod-casts of Just Big at Just Big Radio Show Podcasts.
Clint came back to the World Gym today as his summer job as a life guard at the male nudist lake has come to an end. We worked on his bench form on his deload day, and we really found his best foot position, and have dialed in his arch. He has been watching videos of Donnie Thompson and Dave Kirschen and trying to emulate what they do. I told him, find a raw lifter with the same frame as you, watch their videos and compare. Donnie outweighs Clint by 160 pounds easily. I thought long and hard for a raw lifter the same size and weight as Clint, and suggested he find videos of Michael Keck to watch.
I asked Clint to suggest a triceps movement for today and he suggested cable french presses. After I got over my desire to find a copy of Flex magazine and beat him with it, I said fine we will try regular french presses with a curl bar. Never did this movement before, may never do it again quite frankly. I tend to be a fan of the seated overhead dumbbell extension as opposed to the french bar, way more comfortable on the wrists. The french presses with the curl bar seemed to be more comfortable on the elbows however.
Clint is getting ready for his first meet the WNPF Sarge McCray meet in Bordentown on December 10th. I am confident if he does the right things he will have himself a decent first meet. Planning on taking him down to Skiba's next Wednesday to get him some more monolift experience.
Wednesday, September 14, 2011
Wednesday Posterior Chain Training
Today's Training Looked Like This:
Banded Good Mornings
4 sets x black (strong) band x 15 reps
DB RDL's
4 sets x 65's x 8 reps
Seated Leg Curls
4 sets x 225 x 15 reps
Mikesell Pull Throughs
4 sets x green (average) band x 15 reps
Ab Pulldowns
4 sets x 120 x 15 reps
Things are really coming together. I was actually concerned today when I weighed in. Wednesday is usually my heaviest weigh in, and my Thursday and Saturday weigh ins are generally very consistent and close to each other. Last week I weighed in at 317.5 on Wed, 314, 2 oz on Thurs, and 314 on Saturday AM. I weighed in today at 313, 4 oz. (All weights are taken fully clothed, in sneakers, and the Wednesday and Thursday weigh ins are done in the afternoons.) I am 5 pounds over weight with 9 weeks to go for IPA Nationals. Don't want to get too small now. But I have been feeling great. As my coach said to me: 'lots of guys are ripped and weak as a pussy, we want to be strong here.' Do not want to get anything but stronger while getting healthier in the process.
Kept it with the posterior chain assistance movements today. My hamstrings have really come a long way from October when I joined Eastside and was prompted to develop my lagging glutes and hamstrings. Today I can properly do GHR's, and have stayed consistent with the posterior chain work, and I have seen the benefits. My deadlift is on its way back up, and I haven't been referred to as quad-dominant in awhile!
Went home and cooked up some stew beef, some of that spinach I love with garlic and onions, and some potatoes. Back at it tomorrow with bench assistance
Banded Good Mornings
4 sets x black (strong) band x 15 reps
DB RDL's
4 sets x 65's x 8 reps
Seated Leg Curls
4 sets x 225 x 15 reps
Mikesell Pull Throughs
4 sets x green (average) band x 15 reps
Ab Pulldowns
4 sets x 120 x 15 reps
Things are really coming together. I was actually concerned today when I weighed in. Wednesday is usually my heaviest weigh in, and my Thursday and Saturday weigh ins are generally very consistent and close to each other. Last week I weighed in at 317.5 on Wed, 314, 2 oz on Thurs, and 314 on Saturday AM. I weighed in today at 313, 4 oz. (All weights are taken fully clothed, in sneakers, and the Wednesday and Thursday weigh ins are done in the afternoons.) I am 5 pounds over weight with 9 weeks to go for IPA Nationals. Don't want to get too small now. But I have been feeling great. As my coach said to me: 'lots of guys are ripped and weak as a pussy, we want to be strong here.' Do not want to get anything but stronger while getting healthier in the process.
Kept it with the posterior chain assistance movements today. My hamstrings have really come a long way from October when I joined Eastside and was prompted to develop my lagging glutes and hamstrings. Today I can properly do GHR's, and have stayed consistent with the posterior chain work, and I have seen the benefits. My deadlift is on its way back up, and I haven't been referred to as quad-dominant in awhile!
Went home and cooked up some stew beef, some of that spinach I love with garlic and onions, and some potatoes. Back at it tomorrow with bench assistance
Monday, September 12, 2011
Monday's Raw Bench Deload
Today's Training looked like this:
Raw Bench (De-load)
45 x 10
135 x 1 x 2 sets
185 x 1 x 2 sets
225 x 1 x 2 sets
275 x 1 x 2 sets
315 x 1
Seated Overhead DB Press
3 sets x 60's x 15 reps
Chest Supported Front Raises
3 sets x 30's x 12 reps
Incline DB Flyes
3 sets x 50's x 12 reps
Incline DB Tate Presses
3 sets x 45's x 12 reps
Cable Pressdowns
3 sets x 150 x 15 reps
Tried to keep it basic today, and to make it a true de-load. Didn't want to over work much as it is both my scheduled de-load and I am battling a cold. I went through the motions and made sure to practice strict form on all of the bench singles. Back at it Wednesday with posterior chain assistance training. Off to go load up on vitamin c, zinc and airborn.
Raw Bench (De-load)
45 x 10
135 x 1 x 2 sets
185 x 1 x 2 sets
225 x 1 x 2 sets
275 x 1 x 2 sets
315 x 1
Seated Overhead DB Press
3 sets x 60's x 15 reps
Chest Supported Front Raises
3 sets x 30's x 12 reps
Incline DB Flyes
3 sets x 50's x 12 reps
Incline DB Tate Presses
3 sets x 45's x 12 reps
Cable Pressdowns
3 sets x 150 x 15 reps
Tried to keep it basic today, and to make it a true de-load. Didn't want to over work much as it is both my scheduled de-load and I am battling a cold. I went through the motions and made sure to practice strict form on all of the bench singles. Back at it Wednesday with posterior chain assistance training. Off to go load up on vitamin c, zinc and airborn.
Sunday, September 11, 2011
Sunday's 80% squat and deadlift training
Today's training looked like this:
Free Squat
55 x 5 reps x 3 sets
145 x 3
235 x 1
325 x 1 (added single ply suit and belt straps up)
415 x 1
505 x 1 (straps up)
565 x 1 (knee wraps
615 x 1 x 2 sets
Reverse Band Free Squat (doubled monster mini bands)
665 x 1
700 x 1
Deadlift
135 x 3 reps x 2 sets
225 x 1
315 x 1
415 x 1
475 x 1
525 x 1 x 2 sets
GHR's (Glute Ham Raises)
4 sets x 8 reps
Today's plan was to take an 80% suit free squat and to deadlift up to around an approximate opener. I took my opener for November twice today, which will be 615. I used a semi-tight knee wrap today starting at 565 and it took some getting used to. I have always been accustomed to very light knee wraps. The first set was an adjustment, but it got better as the weight went up. Still awhile out from the meet, but the target is 615 for the first squat, 665 for the second, and 700 for the third.
As for the deadlift I pulled up to just under an estimated opener for November. I pulled the singles of 525 twice with relative ease each time. I closed up with some Glute Ham Raise work, as I feel they have been really helping my hip involvement with the squat and bench.
Plan for this week:
Monday: Deload Bench session with assistance work
Wednesday: Posterior Chain Assistance
Thursday: Bench Assistance
Saturday: Upper Body Assistance
Free Squat
55 x 5 reps x 3 sets
145 x 3
235 x 1
325 x 1 (added single ply suit and belt straps up)
415 x 1
505 x 1 (straps up)
565 x 1 (knee wraps
615 x 1 x 2 sets
Reverse Band Free Squat (doubled monster mini bands)
665 x 1
700 x 1
Deadlift
135 x 3 reps x 2 sets
225 x 1
315 x 1
415 x 1
475 x 1
525 x 1 x 2 sets
GHR's (Glute Ham Raises)
4 sets x 8 reps
Today's plan was to take an 80% suit free squat and to deadlift up to around an approximate opener. I took my opener for November twice today, which will be 615. I used a semi-tight knee wrap today starting at 565 and it took some getting used to. I have always been accustomed to very light knee wraps. The first set was an adjustment, but it got better as the weight went up. Still awhile out from the meet, but the target is 615 for the first squat, 665 for the second, and 700 for the third.
As for the deadlift I pulled up to just under an estimated opener for November. I pulled the singles of 525 twice with relative ease each time. I closed up with some Glute Ham Raise work, as I feel they have been really helping my hip involvement with the squat and bench.
Plan for this week:
Monday: Deload Bench session with assistance work
Wednesday: Posterior Chain Assistance
Thursday: Bench Assistance
Saturday: Upper Body Assistance
Saturday, September 10, 2011
Saturday AM Assistance Training
Today's training looked like this:
Vogelpohl Pulldowns
4 sets x 80 x 12 reps
Stiff Arm Pulldowns
4 sets x 60 x 15 reps
Face Pulls
4 sets x 150 x 15 reps
Low Cable Horizontal Shrugs
4 sets x 150 x 15 reps
Bucket Rows
4 sets x 25's x 10 reps
Cambered Barbell Curls
4 sets x 115 x 8 reps
One Arm Preacher DB Curls
5 sets x 100 x 20 reps each arm
Avoided heavier lat movements as I am trying to save myself for tomorrow's 80% squat and pull workout. Did the Vogelpohl's and the stiff arms because I like the shoulder retraction element of the stiff arms, and the stretch on the Vogelpohl pulldowns is great. As for the shoulder retraction work I have been doing on Saturday's, I have begun to see the benefits. I am generally pain free in the shoulder area, I see an increase in size and strength of my upper most back as well. I also figure this will help me on all 3 lifts, as it will help me to keep my shoulders back when I bench, help me to have a better shelf to rest the bar when I squat, and will aslo help me to be more effective in finishing the top portion of my deadlifts.
Back at it tomorrow with an 80% squat and a near max pull. Planning on doing more GHR's, probably so,e 45 degree back extensions, and some form of ab work for assistance as well tomorrow.
Fully planning on being settled on the couch come 4 PM tomorrow for the Giants vs Washington game. And yes I took the Giants week 1 in my eliminator pool!
Vogelpohl Pulldowns
4 sets x 80 x 12 reps
Stiff Arm Pulldowns
4 sets x 60 x 15 reps
Face Pulls
4 sets x 150 x 15 reps
Low Cable Horizontal Shrugs
4 sets x 150 x 15 reps
Bucket Rows
4 sets x 25's x 10 reps
Cambered Barbell Curls
4 sets x 115 x 8 reps
One Arm Preacher DB Curls
5 sets x 100 x 20 reps each arm
Avoided heavier lat movements as I am trying to save myself for tomorrow's 80% squat and pull workout. Did the Vogelpohl's and the stiff arms because I like the shoulder retraction element of the stiff arms, and the stretch on the Vogelpohl pulldowns is great. As for the shoulder retraction work I have been doing on Saturday's, I have begun to see the benefits. I am generally pain free in the shoulder area, I see an increase in size and strength of my upper most back as well. I also figure this will help me on all 3 lifts, as it will help me to keep my shoulders back when I bench, help me to have a better shelf to rest the bar when I squat, and will aslo help me to be more effective in finishing the top portion of my deadlifts.
Back at it tomorrow with an 80% squat and a near max pull. Planning on doing more GHR's, probably so,e 45 degree back extensions, and some form of ab work for assistance as well tomorrow.
Fully planning on being settled on the couch come 4 PM tomorrow for the Giants vs Washington game. And yes I took the Giants week 1 in my eliminator pool!
Thursday, September 8, 2011
Thursday Upper Back and Triceps Training
Today's Training looked like this:
Wide Grip Straight Bar Lat Pulldowns
5 sets x 250 x 5 reps
Vogelpohl Pulldowns
4 sets x 80 x 12 reps
Bent Over Barbell Rows
5 sets x 225 x 5 reps
Ab Pulldowns
4 sets x 120 x 12 reps
Close Grip Bench Press (moderate)
135 x 5; 165 x 5; 195 x 5; 225 x 5; 255 x 5
JM Press
4 sets x 135 x 8 reps
Cable Pressdowns
4 sets x 150 x 15 reps
Post-training cardio:
15 minutes on elliptical machine
I am planning on competing in the 308's in November and have begun to track my progress towards getting down to that mark. Two weeks I was pleased when I weighed in at 316, which really motivated me to drop the 8 pounds for the meet. I weighed in again this afternoon, fully clothed, after lunch, before training, at 314.2 lbs. That puts me 6.2 pounds above the 308 mark. Gonna keep training hard, conditioning smart, and making the right eating choices, and hope for best. At this point I fully expect to be under 308 come November.
Today's main focus was on upper back and triceps. Decided not to do the speed bench today, correlating to Monday's bench deload session. I decided after finishing back movements to hit some moderate close grip bench presses as my core triceps movement. It was so nice out when I finished training I debated hitting the track at Colombia Park in Dunellen, but didn't bring my sneaks so I opted to do the elliptical instead. I have to admit, I do not have the patience for stationary cardio. Hoping it is nice so I can get some outdoor stuff in tomorrow.
In other news football begins tonight!!!!!!! And I heard something about another Governor from Texas trying to run for President???????
Wide Grip Straight Bar Lat Pulldowns
5 sets x 250 x 5 reps
Vogelpohl Pulldowns
4 sets x 80 x 12 reps
Bent Over Barbell Rows
5 sets x 225 x 5 reps
Ab Pulldowns
4 sets x 120 x 12 reps
Close Grip Bench Press (moderate)
135 x 5; 165 x 5; 195 x 5; 225 x 5; 255 x 5
JM Press
4 sets x 135 x 8 reps
Cable Pressdowns
4 sets x 150 x 15 reps
Post-training cardio:
15 minutes on elliptical machine
I am planning on competing in the 308's in November and have begun to track my progress towards getting down to that mark. Two weeks I was pleased when I weighed in at 316, which really motivated me to drop the 8 pounds for the meet. I weighed in again this afternoon, fully clothed, after lunch, before training, at 314.2 lbs. That puts me 6.2 pounds above the 308 mark. Gonna keep training hard, conditioning smart, and making the right eating choices, and hope for best. At this point I fully expect to be under 308 come November.
Today's main focus was on upper back and triceps. Decided not to do the speed bench today, correlating to Monday's bench deload session. I decided after finishing back movements to hit some moderate close grip bench presses as my core triceps movement. It was so nice out when I finished training I debated hitting the track at Colombia Park in Dunellen, but didn't bring my sneaks so I opted to do the elliptical instead. I have to admit, I do not have the patience for stationary cardio. Hoping it is nice so I can get some outdoor stuff in tomorrow.
In other news football begins tonight!!!!!!! And I heard something about another Governor from Texas trying to run for President???????
Wednesday, September 7, 2011
Wednesday Posterior Chain Assistance
Foam Rolled out Back prior to training (particularly middle back was still very tight)
Today's Training Looked Like This:
Banded Good Mornings
4 sets x Green (avg) Band x 20 reps
Mikesell (banded) Pull Throughs
4 sets x Green (avg) Band x 15 reps
Seated Leg Curls
4 sets x 225 x 15 reps
Ab Pulldowns
2 sets x 120 x 15 reps
Seated Ab Strap Crunches
2 sets x 50 x 15 reps
Banded Lying Knee Raises
2 sets x doubled mini band x 8 reps
Standing Calf Raises (ankle prehab)
3 sets x 225 x 15 reps
Band Face Pulls
2 sets x Purple (light) band x 15 reps
Stayed with the band movements to get the blood flow to the middle back which has been particularly tight. Next week I will begin a 3 week mini cycle of a hip flexion movement. Sunday we have an 80% suit and max pull so I figured the band work would be sufficient for today. Tried some new things with the long ab strap, by doing a modified ab pulldown from a seated position. Still looking for more uses for the Spud Inc long ab strap. Was kind of finished but stayed to help Clint so I opted to do some calf raises and face pulls. Back at it tomorrow with Upper Back and Bench assistance movements.
Clint
I have drawn up a program (this is the 3rd week of the program) for Clint that will take him from now until the WNPF Sarge McCray meet, December 10 in Bordentown NJ. Clint hit a 375 raw box squat, and missed at 410. I know he can handle this weight so I had him take it with a reverse band (doubled mini bands) and it was no issue. His pulls were more of the story today. Today he was scheduled for a pin 3 rack pull. His pin 4 rack pull PR is 675, so I was hoping he would come close to that. He impressed me by smoking 635, then coming back and handling 675 from pin 3. He is getting the hip in technique, and we know his upper back strength is there. His next special deadlift will be deficit work to help him build up his bottom end of the movement. All in all things seem on track for December for Clint.
Today's Training Looked Like This:
Banded Good Mornings
4 sets x Green (avg) Band x 20 reps
Mikesell (banded) Pull Throughs
4 sets x Green (avg) Band x 15 reps
Seated Leg Curls
4 sets x 225 x 15 reps
Ab Pulldowns
2 sets x 120 x 15 reps
Seated Ab Strap Crunches
2 sets x 50 x 15 reps
Banded Lying Knee Raises
2 sets x doubled mini band x 8 reps
Standing Calf Raises (ankle prehab)
3 sets x 225 x 15 reps
Band Face Pulls
2 sets x Purple (light) band x 15 reps
Stayed with the band movements to get the blood flow to the middle back which has been particularly tight. Next week I will begin a 3 week mini cycle of a hip flexion movement. Sunday we have an 80% suit and max pull so I figured the band work would be sufficient for today. Tried some new things with the long ab strap, by doing a modified ab pulldown from a seated position. Still looking for more uses for the Spud Inc long ab strap. Was kind of finished but stayed to help Clint so I opted to do some calf raises and face pulls. Back at it tomorrow with Upper Back and Bench assistance movements.
Clint
I have drawn up a program (this is the 3rd week of the program) for Clint that will take him from now until the WNPF Sarge McCray meet, December 10 in Bordentown NJ. Clint hit a 375 raw box squat, and missed at 410. I know he can handle this weight so I had him take it with a reverse band (doubled mini bands) and it was no issue. His pulls were more of the story today. Today he was scheduled for a pin 3 rack pull. His pin 4 rack pull PR is 675, so I was hoping he would come close to that. He impressed me by smoking 635, then coming back and handling 675 from pin 3. He is getting the hip in technique, and we know his upper back strength is there. His next special deadlift will be deficit work to help him build up his bottom end of the movement. All in all things seem on track for December for Clint.
Monday, September 5, 2011
Labor Day Bench Training
This morning's training looked like this:
Bench Press (warm ups)
45 x 15 x 2 sets
135 x 5; 185 x 5; 225 x 3; 275 x 1; 315 x 1
Shirted Bench to 2-board
365 x 1; 405 x 1; 455 x 1; 495 x1; 525 x fail; 525 x 1
Overhead Rack lockouts
45 x 3; 135 x 2; 185 x 2; 225 x 2; 255 x 1; 285 x1
315 x1
345 x 1 [P.R]
365 x 1 [P.R]
JM Press
4 sets x 115 x 10 reps
Thick V Handle Cable Pressdowns (Double Pulley)
4 sets x 65 x 20 reps
Overhead Cable Extensions
4 sets x 150 x 15 reps
Today was a good training day. The World Gym was closed (I hope this isn't a sign of things to come), and Enis and I drove down to Apollon Gym in Edison to train with the bench crew down there. As the World Gym was closed we ran into Frank from the World Gym, he was getting his train on at Apollon for the first time. Again, all 3 of us were shocked that the World Gym was closed on a holiday.
It's clear to me the Metal Pro Bench shirt I have been using will need alterations if it is going to be the shirt I am going to use in November. There is still a Phenom I will try, and I may have access to a size 54 Super Katana as well. I just want to get it right so I can hit my target 550 bench at the meet. The first miss with 525 we tried something different in the sleeves, and it gave me nothing, and I missed at lockout. The second 525 we set the sleeves up, and the chest down and it went up no problem.
On to Overhead Rack Lockouts. I feel my shoulders are lagging the most in my bench press, so I have been including more shoulder work. 2 weeks ago on my sleep deprived Bench day I missed lockout at 345. Today I came back and handled 345 and 365. I felt like I had room for more, but didn't want to push it. 2 PR's in one exercise on the same day is quite an accomplishment.
Finished up with assistance triceps work with Enis. We did JM Presses, and some cable work. All in all a good day, I was very happy that we were able to all get in some bench work on Labor Day. Back at it Wednesday with Hamstring assistance, and raw bench work on the agenda at World Gym next Monday.
Bench Press (warm ups)
45 x 15 x 2 sets
135 x 5; 185 x 5; 225 x 3; 275 x 1; 315 x 1
Shirted Bench to 2-board
365 x 1; 405 x 1; 455 x 1; 495 x1; 525 x fail; 525 x 1
Overhead Rack lockouts
45 x 3; 135 x 2; 185 x 2; 225 x 2; 255 x 1; 285 x1
315 x1
345 x 1 [P.R]
365 x 1 [P.R]
JM Press
4 sets x 115 x 10 reps
Thick V Handle Cable Pressdowns (Double Pulley)
4 sets x 65 x 20 reps
Overhead Cable Extensions
4 sets x 150 x 15 reps
Today was a good training day. The World Gym was closed (I hope this isn't a sign of things to come), and Enis and I drove down to Apollon Gym in Edison to train with the bench crew down there. As the World Gym was closed we ran into Frank from the World Gym, he was getting his train on at Apollon for the first time. Again, all 3 of us were shocked that the World Gym was closed on a holiday.
It's clear to me the Metal Pro Bench shirt I have been using will need alterations if it is going to be the shirt I am going to use in November. There is still a Phenom I will try, and I may have access to a size 54 Super Katana as well. I just want to get it right so I can hit my target 550 bench at the meet. The first miss with 525 we tried something different in the sleeves, and it gave me nothing, and I missed at lockout. The second 525 we set the sleeves up, and the chest down and it went up no problem.
On to Overhead Rack Lockouts. I feel my shoulders are lagging the most in my bench press, so I have been including more shoulder work. 2 weeks ago on my sleep deprived Bench day I missed lockout at 345. Today I came back and handled 345 and 365. I felt like I had room for more, but didn't want to push it. 2 PR's in one exercise on the same day is quite an accomplishment.
Finished up with assistance triceps work with Enis. We did JM Presses, and some cable work. All in all a good day, I was very happy that we were able to all get in some bench work on Labor Day. Back at it Wednesday with Hamstring assistance, and raw bench work on the agenda at World Gym next Monday.
Sunday, September 4, 2011
Sunday Squat and Deadlift Work
This morning's training looked like this:
Free Squat (Warm Up)
55x 5 reps x 3 sets
Box Squats with Hanging Chains (Accomodating Resistance / Stability Work)
55 x 3 x 2 sets
145 x 3
Added First Hanging Chain
145 x 2
Added Second Hanging Chain
145 x 2
Added Third Hanging Chain
145 x 2
195 x 2
235 x 2
285 x 2 x 8 sets
Deficit Deadlifts Off of 4 Mats (2" Deficit)
135 x 3
225 x 1
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1
525 x 1
545 x fail x 2 attempts
Glute Ham Raises (GHR's)
4 sets x 6 reps
Seated Calf Raises (Ankle Prehab)
2 sets x 70 x 25 reps
45 degree Back Extensions
3 sets x 10 reps
Ab Pulldowns
4 sets x 90 x 15 reps
All in all a very solid day. I felt really strong, and was technically sound despite being away from the crew for 2 weeks. I really enjoyed the hanging chain work. The hanging chains do not deload at the bottom like the regular chain work does. This really forces you to lock everything in right and to keep position from the set up to the rack. I felt really strong and confident with these. Below is a video from Lexen Xtreme out of Ohio showing how their guys do this exercise.
Next were deficit pulls off of 4 mats, or a 2 inch deficit. I felt really strong with these, as the weights moved fast, and with pretty good technique as well. I must've torched myself out as I failed to lock out 545 twice, but I'm pretty sure the 525 was a PR with this exercise at 4 mats. Then I moved on to assistance work, GHR's for Glute and Hamstring strength, Seated Calf Raises for ankle prehab purposes, 45 degree back extensions for lower back, and Ab Pulldowns for abdominal stability.
Back at it tomorrow at 10 am, joining up with the crew at Apollon Gym for some bench work!
Free Squat (Warm Up)
55x 5 reps x 3 sets
Box Squats with Hanging Chains (Accomodating Resistance / Stability Work)
55 x 3 x 2 sets
145 x 3
Added First Hanging Chain
145 x 2
Added Second Hanging Chain
145 x 2
Added Third Hanging Chain
145 x 2
195 x 2
235 x 2
285 x 2 x 8 sets
Deficit Deadlifts Off of 4 Mats (2" Deficit)
135 x 3
225 x 1
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1
525 x 1
545 x fail x 2 attempts
Glute Ham Raises (GHR's)
4 sets x 6 reps
Seated Calf Raises (Ankle Prehab)
2 sets x 70 x 25 reps
45 degree Back Extensions
3 sets x 10 reps
Ab Pulldowns
4 sets x 90 x 15 reps
All in all a very solid day. I felt really strong, and was technically sound despite being away from the crew for 2 weeks. I really enjoyed the hanging chain work. The hanging chains do not deload at the bottom like the regular chain work does. This really forces you to lock everything in right and to keep position from the set up to the rack. I felt really strong and confident with these. Below is a video from Lexen Xtreme out of Ohio showing how their guys do this exercise.
Next were deficit pulls off of 4 mats, or a 2 inch deficit. I felt really strong with these, as the weights moved fast, and with pretty good technique as well. I must've torched myself out as I failed to lock out 545 twice, but I'm pretty sure the 525 was a PR with this exercise at 4 mats. Then I moved on to assistance work, GHR's for Glute and Hamstring strength, Seated Calf Raises for ankle prehab purposes, 45 degree back extensions for lower back, and Ab Pulldowns for abdominal stability.
Back at it tomorrow at 10 am, joining up with the crew at Apollon Gym for some bench work!
Saturday, September 3, 2011
Saturday Morning Assistance Training
This morning's training looked like this:
Lat Pulldowns
4 sets x 220 x 8 reps
Vogelpohl Pulldowns
4 sets x 80 x 12 reps
Face Pulls
4 sets x 150 x 15 reps
Bucket Rows
4 sets x 25's x 10 reps
Chest Supported Horizontal DB Shrugs
4 sets x 50's x 10 reps
Barbell Curls
45 x 15
5 sets x 145 x 5 reps
Machine Preacher Curls
5 sets x 120 x 20 reps
This morning I was joined for training by Ben. Ben is a local guy who trains at the World Gym. Ben is the type of guy who asks good questions, then actually listens to the answers and applies them to his training. Most people are too stubborn to do this, and it was a pleasure to have Ben join me today for training. A lot of the stuff was new to him, but he gave his all to this workout.
I was a little shocked and dismayed this morning. I saw a sign on the door at the World Gym saying that the gym will be closed Monday. The World Gym NEVER closes! Its open Easter, Christmas, Thanksgiving, New Years every year! If only from 8-12, but it is open. It being closed for Labor Day doesn't sit too well with me. Generally on a holiday myself and Enis train around 9 am. I guess we are gonna have to take the show on the road on Monday. I know Skiba will open his doors to us, and I also know Apollon will be open, but at ten bucks a head..............
Oh well, back on the grind tomorrow at Eastside Barbell, getting in the Squat and Deadlift work in preparation for IPA Nationals in November. I am happy to say I have talked to my buddies in Rhode Island and they will be competing in the November meet as well! Andy Vale and Joe Simons will be in the house! These guys are just fun to lift with!
Lat Pulldowns
4 sets x 220 x 8 reps
Vogelpohl Pulldowns
4 sets x 80 x 12 reps
Face Pulls
4 sets x 150 x 15 reps
Bucket Rows
4 sets x 25's x 10 reps
Chest Supported Horizontal DB Shrugs
4 sets x 50's x 10 reps
Barbell Curls
45 x 15
5 sets x 145 x 5 reps
Machine Preacher Curls
5 sets x 120 x 20 reps
This morning I was joined for training by Ben. Ben is a local guy who trains at the World Gym. Ben is the type of guy who asks good questions, then actually listens to the answers and applies them to his training. Most people are too stubborn to do this, and it was a pleasure to have Ben join me today for training. A lot of the stuff was new to him, but he gave his all to this workout.
I was a little shocked and dismayed this morning. I saw a sign on the door at the World Gym saying that the gym will be closed Monday. The World Gym NEVER closes! Its open Easter, Christmas, Thanksgiving, New Years every year! If only from 8-12, but it is open. It being closed for Labor Day doesn't sit too well with me. Generally on a holiday myself and Enis train around 9 am. I guess we are gonna have to take the show on the road on Monday. I know Skiba will open his doors to us, and I also know Apollon will be open, but at ten bucks a head..............
Oh well, back on the grind tomorrow at Eastside Barbell, getting in the Squat and Deadlift work in preparation for IPA Nationals in November. I am happy to say I have talked to my buddies in Rhode Island and they will be competing in the November meet as well! Andy Vale and Joe Simons will be in the house! These guys are just fun to lift with!
Thursday, September 1, 2011
Thursday Morning Bench Assistance
This morning's training looked like this:
Dynamic Effort Bench Press
45 x 3 x 2 sets
135 x 3
205 x 3 reps x 6 sets (alternated grips wide, pinkies on rings, close grip--- 2 sets each)
Vogelpohl Pulldowns
4 sets x 100 x 12 reps
Close Grip Lat Pulldowns
4 sets x 220 x 8 reps
Ab Pulldowns
4 sets x 120 x 15 reps
JM Press
4 sets x 115 x 10 reps
Cable Pressdowns
4 sets x 150 x 15 reps
Trained early once again. Trained alone again as well. Had a solid work session. Backed down from the heavy pulldowns and the heavy rows for this week, and will go back up next week again. I really liked the Vogelpohl pulldowns, these really effectively stretch out the lats. Its almost like a standing high cable row.
Back at it Saturday with Some more upper back movements, some shoulder retraction work, and of course some bicep curls.
Dynamic Effort Bench Press
45 x 3 x 2 sets
135 x 3
205 x 3 reps x 6 sets (alternated grips wide, pinkies on rings, close grip--- 2 sets each)
Vogelpohl Pulldowns
4 sets x 100 x 12 reps
Close Grip Lat Pulldowns
4 sets x 220 x 8 reps
Ab Pulldowns
4 sets x 120 x 15 reps
JM Press
4 sets x 115 x 10 reps
Cable Pressdowns
4 sets x 150 x 15 reps
Trained early once again. Trained alone again as well. Had a solid work session. Backed down from the heavy pulldowns and the heavy rows for this week, and will go back up next week again. I really liked the Vogelpohl pulldowns, these really effectively stretch out the lats. Its almost like a standing high cable row.
Back at it Saturday with Some more upper back movements, some shoulder retraction work, and of course some bicep curls.
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