Beautiful day outside.
Tryed out my new “freeline” skates.
Played some pickup basketball outside.
Ran on the outdoor track
3x400 meter
2x 300 meter
2x 100 meter
Pumped for tomorrows training sesh.
deat sorry if I missed the explanation of this above. What exactly are you doing with the icing before your workout? I’ve heard the theory of exposing the body to super cold right before a maximal lift for the CNS boost but you seem to ice as an intentional practice before every session. The idea of warming up is just that to increase blood flow and circulation. Icing does the opposite so I’m wondering exactly what you do and why?
Not directly familiar with your [CT’s]bench program. I’ve always like the more traditional Westside based approach. The program you seem to be following almost seems to complex. Simplicity often is best and easier too. I wish you luck though
Sounds like CT as always was spot on.
Well Nice work youre putting in deat. im sure youll beat your PR.
Id love to see how this goes for you bro, im with sapasion though. This seems very full on. I cant seem to get my head around it.
[quote]sapasion wrote:
deat sorry if I missed the explanation of this above. What exactly are you doing with the icing before your workout? I’ve heard the theory of exposing the body to super cold right before a maximal lift for the CNS boost but you seem to ice as an intentional practice before every session. The idea of warming up is just that to increase blood flow and circulation. Icing does the opposite so I’m wondering exactly what you do and why?
Not directly familiar with your [CT’s]bench program. I’ve always like the more traditional Westside based approach. The program you seem to be following almost seems to complex. Simplicity often is best and easier too. I wish you luck though[/quote]
Hey thanks for the interest in my thread. I’ve trained with a westside approach in the past and just wanted to try something more intensive and focused on only the bench press. I’ve never done anything with this much volume (with westside and HIT, I only trained a total of 3.5 and 1.5 hours respectively).
But after only one week I can already tell I’m becoming more skilled with 90% load on the bench. Last week I could only do 3 reps with 300 (with 30 sec rest between reps), but this week I did 5 reps with 305 (and 30 sec rest between each rep).
I’m hoping to become as neuromuscularly efficient as possible (the concept of recruiting more muscle fibers, rather than simply trying to build muscle mass (hypertrophy)). I think (MY ideas NOT CT’s), that this program will help me become more skilled at the very specific motor patterns of a near maximal load bench press.
The main reason I think that this will be an effective program, is because in the past I’ve done a lot of low volume, high intensity work, with slower rep speed and the majority of exercises preformed on machines. This program in my mind is a very powerful compliment to previous traing.
Relating the the icepack before the bench work: CT explains it a bit in the article
“Pre-workout strategy 2: Before the first work set on the bench (after your 2-3 warm-up sets) place an icepack on your abdomen for 2-3 minutes. This will restrict blood flow to the heart (due to vasoconstriction) which will stimulate a panic response, releasing adrenalin and noradrenalin, potentiating your strength and power for the upcoming workout. (Yes, yes, it sounds weird, but it works!)”
The whole article: http://www.T-Nation.com/readTopic.do?id=539885
My experience with the icepack has been positive, I’ve used it in the past when attempting a 1RM. It helped me post my highest PR using a westide program of 355.
Give it a try next time you have a ME day. You’ll look like a weirdo if anyone sees you, but it’s worth a shot if it can help you boost your numbers!
[quote]blunt wrote:
Sounds like CT as always was spot on.
Well Nice work youre putting in deat. im sure youll beat your PR.[/quote]
Thanks man, I’ll keep bustin’ my butt trying to put on as much as possible.
[quote]SmittyTheOx wrote:
Id love to see how this goes for you bro, im with sapasion though. This seems very full on. I cant seem to get my head around it.[/quote]
Yeah, it’s totally different that anything I’ve done in the past. I hope it works out.
I’m really trying to make sure I get enough sleep, food and restorative measures (contrast showers, ice work, walks, ect)
Sunday
4/6/2008
High Stress
2
Session 1 (7:58 AM)
2-3 Warmups
Icepack (2min)
Caffine
Extended Cluster
%90 Load
AMAP
30 sec rest
305 x 5
Decline Close
Grip Bench
5x(4-6)
90-120 rest
225 x 5
245 x 5
225 x 5
225 x 5
235 x 4
Session Two (11:57 AM)
2-3 Warmups
Icepack
Caffine
Bench cluster
90-80% max
5 cluster sets
2 reps (10sec rest)
295 x 2
275 x 2
275 x 2
275 x 2
275 x 2
1)Incline press machine
2)Strict barbell press
5x(4-6)
90-120 rest
1)360 x 5
2)135 x 5
90 sec rest
1)360 x 5
2)135 x 4
90 sec rest
1)360 x 5
Session 3 (6:10 PM)
Iceback
Caffine
warmup
3 sets of
Drop set cluster
95-90-85-80%
3-4 min rest
305-295-285-265
315-305-295(miss)-275(miss)
lying tricep ext
5 x (4-6)
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
Today went very well. I was very excited to move up in weight on all of my bench sessions. I feel a bit stronger and my form is definately getting better. I can tell when I stay in my “groove” and keep my legs, abs and upper back tight.
Contrast Shower time (7:42 PM)
[quote]deat wrote:
Hey thanks for the interest in my thread. I’ve trained with a westside approach in the past and just wanted to try something more intensive and focused on only the bench press. I’ve never done anything with this much volume (with westside and HIT, I only trained a total of 3.5 and 1.5 hours respectively).
But after only one week I can already tell I’m becoming more skilled with 90% load on the bench. Last week I could only do 3 reps with 300 (with 30 sec rest between reps), but this week I did 5 reps with 305 (and 30 sec rest between each rep).
I’m hoping to become as neuromuscularly efficient as possible (the concept of recruiting more muscle fibers, rather than simply trying to build muscle mass (hypertrophy)). I think (MY ideas NOT CT’s), that this program will help me become more skilled at the very specific motor patterns of a near maximal load bench press.
The main reason I think that this will be an effective program, is because in the past I’ve done a lot of low volume, high intensity work, with slower rep speed and the majority of exercises preformed on machines. This program in my mind is a very powerful compliment to previous traing.
Relating the the icepack before the bench work: CT explains it a bit in the article
“Pre-workout strategy 2: Before the first work set on the bench (after your 2-3 warm-up sets) place an icepack on your abdomen for 2-3 minutes. This will restrict blood flow to the heart (due to vasoconstriction) which will stimulate a panic response, releasing adrenalin and noradrenalin, potentiating your strength and power for the upcoming workout. (Yes, yes, it sounds weird, but it works!)”
The whole article: http://www.T-Nation.com/readTopic.do?id=539885
My experience with the icepack has been positive, I’ve used it in the past when attempting a 1RM. It helped me post my highest PR using a westide program of 355.
Give it a try next time you have a ME day. You’ll look like a weirdo if anyone sees you, but it’s worth a shot if it can help you boost your numbers![/quote]
A very thorough response.
Let me begin by humbly questioning your true experience with Westside training. As you know the Westside protocol calls for weekly ME on the bench. So had you been doing Westside, anywhere near the way it is outlined then every week you would have been lifting at or above 90% of your 1RM.
I mention this because you seem to suggest that after one week on CT’s program you are all of sudden becoming skilled at handling near maximal weights. Well the whole point of Westside is that every week you are handling near maximal weights. I’m glad CT’s program is working for you. I’m only saying a Westside disciple would also be very comfortable with 90-100% 1RM lifts since he would be doing them 52 weeks a year.
Regarding your ice protocol; yes I’m indirectly familiar with the notion I think I referenced a similar effect can be achieved by standing in a bucket of ice for 2 minutes as well. My only suggestion here is be wary of how much you stimulate your CNS. There are a lot of things you can do it get jacked before a 1RM, ammonia caps and stimulant drugs come to mind. However, for use before every single workout could lead to some de-sensitization[sp?] on your part. Not saying don’t do it, just don’t over use it.
just to give som info on the ice question.
ive read that the military have been developing gloves that will cool downl your blood when it runs through your veins and this is been proving to make you able to do a bit of extra reps. ill find the article later.
but we can imitate these gloves with tape and an ice pack. just tape the ice packs to your forearms and start yours 225 rep test. or whatever… i was thinking this could be beneficial doing those extended clusters that CT likes so much ?
[quote]sapasion wrote:
deat wrote:
Hey thanks for the interest in my thread. I’ve trained with a westside approach in the past and just wanted to try something more intensive and focused on only the bench press. I’ve never done anything with this much volume (with westside and HIT, I only trained a total of 3.5 and 1.5 hours respectively).
But after only one week I can already tell I’m becoming more skilled with 90% load on the bench. Last week I could only do 3 reps with 300 (with 30 sec rest between reps), but this week I did 5 reps with 305 (and 30 sec rest between each rep).
I’m hoping to become as neuromuscularly efficient as possible (the concept of recruiting more muscle fibers, rather than simply trying to build muscle mass (hypertrophy)). I think (MY ideas NOT CT’s), that this program will help me become more skilled at the very specific motor patterns of a near maximal load bench press.
The main reason I think that this will be an effective program, is because in the past I’ve done a lot of low volume, high intensity work, with slower rep speed and the majority of exercises preformed on machines. This program in my mind is a very powerful compliment to previous traing.
Relating the the icepack before the bench work: CT explains it a bit in the article
“Pre-workout strategy 2: Before the first work set on the bench (after your 2-3 warm-up sets) place an icepack on your abdomen for 2-3 minutes. This will restrict blood flow to the heart (due to vasoconstriction) which will stimulate a panic response, releasing adrenalin and noradrenalin, potentiating your strength and power for the upcoming workout. (Yes, yes, it sounds weird, but it works!)”
The whole article: http://www.T-Nation.com/readTopic.do?id=539885
My experience with the icepack has been positive, I’ve used it in the past when attempting a 1RM. It helped me post my highest PR using a westide program of 355.
Give it a try next time you have a ME day. You’ll look like a weirdo if anyone sees you, but it’s worth a shot if it can help you boost your numbers!
A very thorough response.
Let me begin by humbly questioning your true experience with Westside training. As you know the Westside protocol calls for weekly ME on the bench. So had you been doing Westside, anywhere near the way it is outlined then every week you would have been lifting at or above 90% of your 1RM. I mention this because you seem to suggest that after one week on CT’s program you are all of sudden becoming skilled at handling near maximal weights. Well the whole point of Westside is that every week you are handling near maximal weights. I’m glad CT’s program is working for you. I’m only saying a Westside disciple would also be very comfortable with 90-100% 1RM lifts since he would be doing them 52 weeks a year.
Regarding your ice protocol; yes I’m indirectly familiar with the notion I think I referenced a similar effect can be achieved by standing in a bucket of ice for 2 minutes as well. My only suggestion here is be wary of how much you stimulate your CNS. There are a lot of things you can do it get jacked before a 1RM, ammonia caps and stimulant drugs come to mind. However, for use before every single workout could lead to some de-sensitization[sp?] on your part. Not saying don’t do it, just don’t over use it.[/quote]
I’ll start out by saying westside is a great program (especially if you’re going to be lifting 52 weeks out a year). I think we can agree that if we did CT’s program for more than 4-8 weeks there would be significant overtraining.
I’m doing this program as a quick boost, since I haven’t been traing powerlifting style bench for the last few months (due to sports/weightloss).
I should probably also give you more info on my background.
In regards to Westside, I did get very postive results with it. Went from a 325 bench to a 355 bench (with a modified westside method for only 4-5 months.)
I just wanted to try CT’s program because I’m a very curious person, who’s never tried anything wtih this much volume.
This program is more of an experiment for me than anything else.
Sounds good. Yeah don’t get me wrong I’m not some Westside Inquisitor. If this program works for you more power to ya. Keep it going.
Tuesday
4/8/2008
Starting Strength
dead stop bench from pins
barbell 1" from chest
5x3(80-90% max)
2-3 min rest between sets
275 x 3
295 x 2
275 x 3
295 x 2
275 x 3
Iso relaxation
speed bench
lower to chest
relax muscles
3 sec, then press
up very fast
10 sets
50%, rest (60-90)
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
weighted chins
5 x (4-6)
rest 90-120
25 x 5
25 x 5
0 x 5
0 x 5
0 x 4
EZ Curl standing
5 x 4-6 (r. 90-120)
Control negative
95 x 5
105 x 5
115 x 5
115 x 5
115 x 5
Seated Cable
face pulls
3 x 12 (60-90)
50 x 14
60 x 14
70 x 8
Bands (two green) x 20
Contrast Shower.
Big Dinner.
Maybe ice later.
Good session today. I feel like my “groove” is back. Looking forward to the upcoming sessions. No aches or pains.
Contrast shower and walking today.
Played softball. Hit my first grand slam.
Excited for tomorrow.
I have a skilled spotter who I’ve lifted with in the past which will allow me to lift as heavy as possible on the negatives.
Hey mate, ive been eagerly watching this thread. How do you feel your bench is increasing relative to other programs (eg WS or 5x5)???
[quote]SmittyTheOx wrote:
Hey mate, ive been eagerly watching this thread. How do you feel your bench is increasing relative to other programs (eg WS or 5x5)???
[/quote]
SmittyTheOx,
I have definately gotten stronger using this workout. It’s hard to figure out at this point whether I am simply recovering strength (my max at the start of this workout was 335 (at 235 pounds bodyweight), but my previous high from last november was 355 (where I was 20 pounds heavier at a bodyweight of 255 pounds )).
I’ll have to wait until the end of this program to really talk about the results. Once I stop this program I’ll make sure to list me results.
At this point in the program I think I’ll be able to last for at least 3 more full weeks. I am hoping to continue for the full 8 weeks, but if my body (joints, tendons, muscles) can’t handle all this stress, I’ll cut it short, take a week off (with one day of working up to a 80% 1RM) and then re-test my 1RM.
I feel pretty dang good (except for having a nose/throat cold for the last 5 days). The restoration methods have been helpful.
Thursday
4/10/2008
Overload
Viat. C 1000 MG
ICE ON ABS
Maximal Eccentrics
load bar 100% of max
lower bar (3-7 sec)
4 sets (3-4 min rest)
315 x 4 (7 sec negatives)
315 x 4 (7 sec negatives)
335 x 4 (7 sec negatives)
335 x 4 (7 sec negatives)
partial pin press
110-130 degress
stop short, press
4 x 3
2-3 min rest
275 x 3
295 x 3
315 x 3
315 x 3
Back Squat
5 x 5 (90-120)
225 x 5
245 x 5
265 x 5
285 x 5
305 x 5
Leg Curl
5 x 5 (90-120)
170 x 5
185 x 5
185 x 5
185 x 5
185 x 5
1000 mg V. C
Friday.
Contrast shower (4 full cycles 30 sec cold 2 min hot).
Still have a cold (5th full day sick).
Looking forward to my sunday sess. I hope I’m no longer sick.
Sick.
I’ll probably go to the doctor today.
This sucks really bad.
[quote]deat wrote:
Sick.
I’ll probably go to the doctor today.
This sucks really bad.[/quote]
This post should have been at 4AM. Went to the Doctor this morning. Negative tests on strep (sp?) and mono (whooo-hoo). Got a decongestant (sp?) and some tylenol # 3.
I’m going to lay off the training tomorrow and restart my work when I’m 100%.
I went balls to the wall (even after feeling sick) for the last 3 workouts (sunday, tues and thursday) and that’s most likely why I’ve been sick for the last 7 days.