Oldest got some off season wrestling in last night…
Warm up:Light db and band movements.
Incline Bench: Bar x 20
95 x 10
135 x 2 x 5
170 x 5
205 x 4
245 x 3
280 x 2
320 x 1
365 x 1…Not planned, had a wild hair. It was ugly and a grinder. BUT!! I’m pretty sure it was a actual P.R. As in I don’t remember ever going that heavy on Inclines in my younger days.
285 x 10
Flat DB press: 100 x 17/ 100 x 8
BTNP: 2 x 12 X SW
Skull crushers: 145 x 10 / 145 x 8
WOW!!Pretty happy over the session .NOW if only my suck ass Squats or Deads would take the hint…I’m starting to feel like some FUCKING one trick pony.
The more I think about it…GOD BLESS ! Planet Fitness, all the other corporate chain gyms all the Internet keyboard lifters the brotards and all the other fads! It makes it more easy for me and every other serious lifter to be at least above average compared to the masses. Keep them dumb and ignorant I say!!!
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Speed deads: 60 % Max 15 sets of 1
Seated cable rows : 2 x 20 x 200
Pull downs : 3 x 8 x SW
Trap bar shrugs: 2 x 20 x 315
Didn’t feel like pulling Heavy tonight.
arm stuff…yawn
Warm up: pvc pipe
light stretching
tread mill 10 minutes
Squat : Bar x 3 x 10
135 x 2 x 5
185 x 3
270 x 5
320 x 4
375 x 3
430 x 2
480 x 1
430 x 7…ugh Left a rep or two in tank, Still for some reason felt nauseous and had to run outside a blow chow .
GHR: 40 total reps
Band crunches: 5 x 15
Well like the past few sessions i felt pretty tight in the hips . My form is off a little due to it, I’m paying the price for not paying as much attention keeping the lower half mobile.
Warm up: Light DB and band movements
Incline Bench: bar x 20
95 x 10
135 x 2 x 5
170 x 5
210 x 4
245 x 3
280 x 2
330 x 3…Was only scheduled to do a single got stupid.
280 x 10
Flat DB Presses: 100 x 13/8…fried from inclines
SBTNP: 2 x 8-10 X some weight
Skull crushers: ( straight bar) 135 x 8…elbows were overly sore so I played it smart and called it.
Strong pressing BDog. I gave up on skull crushers about 10 years ago, no other movement kills my elbows anywhere near as much as they do.
[quote]DBasler wrote:
Strong pressing BDog. I gave up on skull crushers about 10 years ago, no other movement kills my elbows anywhere near as much as they do.[/quote]
Ive pretty much do them because Bench legend Ted Arcidi was know for them… I haven’t noticed to much in the way of elbow issues. But then again i haven’t in all reality been going that heavy and been keeping the reps a little higher. Going into it tonight my elbows were already sore. If I do notice any major issues ill switch to a Tate press or some other DB extension movement.
Bullpups new maxes…
age 14
137 lbs BW
Bench : 160 lbs
Squat : 225 lbs
T bar rows: 6 x 10 x 4- 45’s@ 25
Pull downs: 3 x 10 x Some weight
Shrugs: worked up to 605 x 3/ 335 x 20
Pulls to throat: 2 x 20 x some weight
Not a bad little session. A little sore this morning nothing major. But ,my hands are feeling pretty stiff from the rowing and pull downs. Not so much from the shrugs since its the only thing I actual use straps for.
I was reading an article on Ted Arcidi, amazing how that guy benched, elbows totally flared and flat…If I tried to bench 2 plates like that my shoulders would fall off. I was watching vids of him on youtube…fucking amazing
[quote]MattyXL wrote:
I was reading an article on Ted Arcidi, amazing how that guy benched, elbows totally flared and flat…If I tried to bench 2 plates like that my shoulders would fall off. I was watching vids of him on youtube…fucking amazing[/quote]
Anymore…Ive come to the conclusion that on bench that it is in all reality a individual thing. Based I feel on a individuals Body mechanics. Some guys can get away with flared elbows and be strong in that position with zero impact on the shoulders while another might find that their shoulder joint just explodes. I’ve got a feeling Ive probably read the same article.
To add to this ( TO whom ever else that might be reading this) The bottom line is there has been many a record set on bench by different individual whose bench form and technique has varied. The fact is these individuals did what worked the most efficient for them.
Warm up: PVC pipe light stretching
Squat: Bar x 2 x 10
135 x 2 x 5
225 x 3
270 x 5
320 x 4
375 x 3
430 x 2
510 x 1…Didn’t feel light but it didnt feel heavy
430 x 3…Ill be honest something just didnt feel right at all on this set .I payed attention and actually listened and racked it.
Well, I went ahead and called it. Probably going to do a little work tomorrow to make it up.
On a side not … Two local boys both around 8 years old whom plays on are local Youth Football league were ridding their bikes. They stopped by the open overhead garage door and watched me squat.
warm up: light DB/Band movements
Incline Bench: Bar x 20
95 x 10
135 x 2 x 5
195 x 5
225 x 4
265 x 3
300 x 2
340 X 1
From the first set I knew something was up. As I had committed on my post regarding my last squat session something didnt “feel right” more accurately I didnt fell right. Tonight it hit me like a sledge hammer. From my first set to my last heavy set I was dealing with a cold sweat. After my last set I damn near took a nose dive and had to rush to the restroom to blow chow…
I’m sure the other members of the local YMCA enjoyed the sound .Most , sane people would have called it…But, Ive never been known for having any common scenes. So I proceeded to do one more set before I called it quits.
300 x 6…Definitely not what I was gunning for, all things considered I take it gladly. This finally set definitely knocked my Dick in the fucking dirt.
As it stands at this point I been out of the weight room for almost a week. Come Sunday I will jump on my 10 week peaking cycle for my Meet in October. Right now im dealing with a slight case of Cubital Tunnel Syndrome (Tennis elbow) along with a slight case of tendonitis around my triceps on my left arm. This has me slightly concerned but im not going to freak the fuck out over it.
Pretty much the peaking routine will be the same as I used for the last Meet other then a slight modification to the Deadlift portion of the program along with changing one or two movements on accessory stuff for bench.
Ive already have my numbers set for what ill be going for which like last time I plan to take a conservative approach again. Basically , I just plan making sure this time around that I don’t leave any weight on the platform like I did in the June Meet.
After the October Meet im going to go into maintenance mode on my lifts. Since I plan on spending a block of time on conditioning and improving my body composition… Since im not into " The Dark Side" at least at this point along with not being a novice. Gaining any strength or size isnt going to happen and retaining strength and size in itself will be the main damn issue during this period. The bottom line is I need remove some useless body weight which isnt helping my lifts along with just destroying my coefficient numbers at Meets.
I plan on doing this for maybe three month. After which I will go back to my normal approach and hit another Meet late spring or early summer.
Says it all…
Well, I was going to hold off until Sunday to start my peaking cycle. Unfortunately, if I Don’t start lifting soon I’m afraid im going to have a psychotic episode. Trust me no one wants that to happen…
[quote]bulldog9899 wrote:
Says it all…[/quote]
Makes me sad since that’s the boat I’m currently in.
I am very interested in following how changing your body comp affects your lifts. There definitely comes a point where the extra weight isn’t doing a person any good in terms of strength gains and is quite possibly a negative in other aspects of life.
Where is your October meet? NASA again, eh?