BB Flat: 2256 2451 2551 2252 2005
DB Flat: 809 7510 7012
DB Incline: 756 707
Cable Benching: 408 3510 3012
DB Squeeze Press: 5010
Rack Lockouts: 275X 2256 2452
Elbows Out Extensions: 509 554
Shortbar Military Presses: 1004 DONE.
Notes: tried for some more volume today. I feel like I’m starting to plateau, so I’m going to switch it up next week. Probably lead off with some sort of DB movement and go from there. My triceps were toast after the direct chest work, I couldn’t even push 275 on rack lockouts. Good times.
Notes: Holy shit. Hardest rep of my life on that 430. I got it up halfway and then I died. I didn’t want to drop it so I kept my form and I pulled that bitch up centimeter by centimeter cursing and dropping F-bombs and yelling to myself not to be a bitch.[/quote]
Good job on the PR, but if you are actually capable of “cursing and dropping F-bombs and yelling” during a max effort single then you could benefit from learning to control your breathing and concentration.
Notes: Holy shit. Hardest rep of my life on that 430. I got it up halfway and then I died. I didn’t want to drop it so I kept my form and I pulled that bitch up centimeter by centimeter cursing and dropping F-bombs and yelling to myself not to be a bitch.
Good job on the PR, but if you are actually capable of “cursing and dropping F-bombs and yelling” during a max effort single then you could benefit from learning to control your breathing and concentration.[/quote]
July 29, 2008 Tuesday Chest & Triceps
High Inc. / Low Inc. / Flat DB Press: 5019,8,6 5512,4,4 609,3,3
High Inc. / Low Inc. / Flat DB Flyes: 306,4,2 257,6,5
Elbows Out Extensions: 557 5011
DB Seated Militaries: 409 45*7
Notes: For those wondering what the first two exercises were, you can find them listed under the blitzkreig part deux article. Basically you put the bench at a steep incline, and bang out a set to failure. Then using the same weight and with 0 rest, you immediately drop the incline down a little flatter, and go to failure. Then you repeat that again at flat. I decided to do this to shock my chest a bit since it’s been stagnating.
Afterwards I could barely lift my arms. Good times. I didn’t run today since I played a ton of basketball yesterday, and I have this pain in my right foot every time I take a step.
[quote]BigMbot wrote:
Nice benching man. I looked though your entire log and saw great PR’s everywhere. I cant really tell whether your going for strength size or both?[/quote]
hey thanks for the comment!
At the beginning I was going for size & strength. However in the summer I play a ton of basketball, so size takes a backseat. I just try to maintain my strength that I had in the beginning of the summer (although on DB Incline I seem to be getting stronger). Then as autumn comes I pick up again with size & strength gains (hopefully!)
July 31, 2008 Thursday Back & Hamstrings
Bent Knee Deadlifts: 3451 3651 3851 4051
BB Clean & Press: 1355 1552 1651
BB Snatch: 956 953 758
Good Mornings: 1357 1158
Pullups: 12,12,8
Notes: Good session. Didn’t do the full 50 pullups today since I had so many sets beforehand. Wanted to see how many I could get in 3 sets, got to 32, so that’s not bad. Going to the beach for Fri-Sun. Still playing a ton of basketball, so I probably won’t work my legs this week. Well my quads anyway. My hamstrings got hammered this workout
Notes: WTF happened on flat benching?? I came out completely flat on it. Just awful. I should’ve been able to rip 225 for at least 6 each set. Just completely awful. The rest of the session was good. I reeeeally like weighted dips, and the cable crossovers made my chest feel like it was going to cramp up.
Hey man, you should definitley be trying out cambered bars, I just used one for the first time yesterday and I got a great pump. It should also help the bottom half of your bench.
August 07, 2008 Back / Biceps
50 Pullups: 355,4,4,3,3 255,3,4,4,3 155,4
DB Rows: 8010 7513
Chest Supported Rows: 9010
Trap-Bar Shrugs: 18020
BB Curls: 5514
Running: 18 minutes / 2 miles
Notes: Wooooo I love weighted pullups. I’ve only been adding 10 lbs on, I decided to up that. I was suckin tubes by the time those 13 sets were done. Did some high rep DB rows, which is pretty rare for me. Rest of the workout was good
[quote]BigMbot wrote:
Hey man, you should definitley be trying out cambered bars, I just used one for the first time yesterday and I got a great pump. It should also help the bottom half of your bench.[/quote]
you use cambered bars on benching? How big are they??
[quote]AccipiterQ wrote:
BigMbot wrote:
Hey man, you should definitley be trying out cambered bars, I just used one for the first time yesterday and I got a great pump. It should also help the bottom half of your bench.
you use cambered bars on benching? How big are they??[/quote]
The one I use is about the same length, maybe a little shorter than a normal 45 lb. bar. Its 55 lbs. The cambered part is about 5 inches, and you can get a grip on the bar only about where the rings are on a normal bar. Kinda hard to explain on here.
[quote]BigMbot wrote:
AccipiterQ wrote:
BigMbot wrote:
Hey man, you should definitley be trying out cambered bars, I just used one for the first time yesterday and I got a great pump. It should also help the bottom half of your bench.
you use cambered bars on benching? How big are they??
The one I use is about the same length, maybe a little shorter than a normal 45 lb. bar. Its 55 lbs. The cambered part is about 5 inches, and you can get a grip on the bar only about where the rings are on a normal bar. Kinda hard to explain on here.[/quote]
I’ve never actually seen one in any of my gyms…are they fairly common??
notes: Doing the bench plateau breaking program found here . Never really done a program for any body part before. I figured this would be fun to try. This was week 2 of 6. I have NEVER done a workout with this many sets in double digit reps. I’m more low-rep so this was an f’ing shock to my system. My boobs are still swole right now, my triceps also look like two logs of beef. Good times. No running today, I’ll be ballin for several hours tomorrow, weather permitting.
notes: Week 3 of the 6 week plateau breaking program. Not sure how I feel about it. I’m usually skeptical about programs since everyone is so different, and I really respond to super low rep work better on my upper body, but we’ll see. Also my right ball and right ballular region have been sore. Epidydimis? I guess we shall see.