1-4-2008
Bench Day
Full Range Bench
135x10
205x3
225x3
240x3
245x3,3
225 8x3 (as fast as possible)
Supra max Holds
365x10sec,10sec
315x20sec
Triceps after chores…
edit: later
Close Grip pin Presses, 1.5 board height
225 3x3
Tate Presses
35’s x 15
right only
35 1x15, 1x12
Notes:
Didn’t do DB floor press today. Wanted to try all full range work. It’s a bad idea. I can tell it won’t increase my bench to keep at max triples on full ROM. 5x5 with a weight I can move fast or a 8x3 a little heavier plus the “board” work will be of more use. I’m going to have to coax gains rather than bomb the chest like today.
Might be a good idea to start swapping intensity on Assistance and Bench days. If I go for max on Assistance (OHP) then do a rep day on bench and vice versa. One affects the other.
I need to get some wrist wraps if I want to continue the supra max holds at that weight. Really cranked on my wrists holding that much. Right pec and shoulder were not pleased either, though I think it was beneficial.
J Willeys’ cats are bad enough, But something about your new avatar really freaks me out ! I’d like to see the “after” pic…the one from the E.R…? Oh yeah, nice lifting too.
[quote]zildjianman wrote:
J Willeys’ cats are bad enough, But something about your new avatar really freaks me out ! I’d like to see the “after” pic…the one from the E.R…? Oh yeah, nice lifting too.[/quote]
[quote]hel320 wrote:
ah yes,coffee, breakfast of champions and my drug of choice.
Edit: Skid, can’t make out your new avatar. Is that Lamar Gant? Arms look long enough.[/quote]
That’s Don Blue of yesteryear. He’s built a lot like Lamar Gant, but Gant had scoliosis whereas Blue was simply constructed that way.
[quote]bunny7568 wrote:
Tony… your training is looking awesome my friend.
The “Supra holds”, you been doing them for a while? Can they be done every workout? Do you just hold the weight, or do you do partials?[/quote]
Thanks Bun. That race to a 600 DL looks mighty tempting, but I may have to leave that to you and Joweee.
Nope, first time I’ve done them for bench. They were Meat’s idea. He mentioned them about a year back but I never tried them for bench til yesterday. Muscles I didn’t even know I had hurt today.
Take it off the pins, but not locked out and hold it for 10-20 seconds. Get ready for the pain the next day or so.
I think Meat says not to do it more than twice in a row and then only once in a while. Too stressful. You might ask him - I can’t remember exactly.
1-6-2009
Lower
High Anderson squats (4" above ||)
224x3
315x3
365x3
415x1* (PR weight +50)
385x3,2**
Front Squats
245x2,3,3,3,3
Lower back starting to go
** Better, but lb is still complaining. Missed the pins on the 2nd rep descent and the bar twisted off my back down the rails of the squat rack. Really need a power cage for these.
edit: later
Dimel DL
225 2x20
Notes:
Increased poundage substantially for high Andersons. A triple at that height usually means a single at full depth. I had the strength for more reps at 415, but the back where I herniated the disk wasn’t liking it.
Took me until the 4th set of front squats to find the proper hand,elbow and foot positioning. Sets 4 and 5 were stronger than the first three.
Hands just outside the shoulders, point the elbows in and up. Feet turned more than 90 degrees away from each other and slightly more than shoulder width apart. Once I hit that stance I can probably get 265. Stopped due to back again.
I don’t think I’m going to sleep very well tonight, but at least my PC got thoroughly worked today. May do some Dimel DL’s later to get some blood through the area.
