[quote]HitEmHard wrote:
Congrats on the meet and getting stronger, you may not have a PR this time but it just means next time you can go hit an even bigger PR. [/quote]
Thanks, HitEmHard. That’s a good way to look at it.
Session 1 (off-season)
October 26, 2009 8:30 PM
Concentric GM w/14" Cambered Bar (bar at 40")
155x5
205x5
245x3
295x3
335x3
385x3
Super Set
GHR - 3x10
Standing Abs - 90x3x10
Barbell Glute Bridge - 135x2x10
Pendulum Quadruped Hip Extension - 45x2x10
Band seated abduction w/light band - 2x10
I started back training tonight after a short break. I have three weeks of off-season before I start my training cycle for the Arnold.
Session 2 (off-season)
October 28, 2009 7:31 PM
Brickhouse Gym - Denton, TX
AM body weight = 252
Bench Press
45x5
135x5
185x5
225x5
275x8
315x6
365x2
315x6
Super Set
Dips - 3x10
Chin ups - 3x5
Super Set
Pec Deck - 120x20, 200x2x10
Rec Deck Rear Delts - 120x3x10
I had a good workout tonight, especially considering I started back training after taking a post meet break. I could have started back the week following the meet, but I needed a break. 365 for 2 reps is not a PR for me, but this is the most volume I have done prior to doing 2 reps with 365. In the past I would work up with triples, doubles, or singles.
Session 3 (off-season)
October 30, 2009 7:30 PM
Squat
145x5
245x5
285x5
325x3x5
Chain Handle OHP
1 chain per hand x10
2 chains per hand x3x10
Chain Handle Bench Press
2 chains per hand x2x10
Pat Roberts made some handles that you load with chains to do various exercises. They are similar to dumbbells and this is one of the easiest ways to incorporate chains in your workout.
Session 1 (off-season)
November 2, 2009 8:00 PM
Squat
135x5
225x5
315x5
365x2x5
RDL
225x10
315x2x5
Barbell Glute Bridge - 135x2x10
Single-leg hip thrust - 2x10
Band seated abduction w/light band - 2x10
GHR - 3x10
I’m going to ask quite a few people this so, don’t take that as I am not listening to you if you see this question pop up in other threads. Just want as much information as possible.
You’ve just got done with a comp, NASA corret? How often do you work on pause bench? I say this because, I know I’m weak off my chest when it comes to bench. How often would you work on Pause bench if you’re wanting to compete. Would you ever do touch n go in training? How much of a strength lose did you experience when you worked with Pause bench from touch n go?
Thanks
[quote]ALKoHoLiK wrote:
I’m going to ask quite a few people this so, don’t take that as I am not listening to you if you see this question pop up in other threads. Just want as much information as possible.
You’ve just got done with a comp, NASA corret? How often do you work on pause bench? I say this because, I know I’m weak off my chest when it comes to bench. How often would you work on Pause bench if you’re wanting to compete. Would you ever do touch n go in training? How much of a strength lose did you experience when you worked with Pause bench from touch n go?
Thanks[/quote]
Yes, I did just complete a NASA meet.
If you’re weak off the chest the more important pause presses are. I do them most of the time. The four weeks leading up to my training cycle for the Arnold, I am taking a break from pause benches. I am stronger off my chest and I won’t lose anything. I do pauses at least once a week. Your touch and go bench will get stronger. Of course you can’t do as much with a pause due to it taking away most of the stretch reflex from the lift. Cambered bar bench presses are also good to strengthen the low end of your bench. If you don’t have access to a cambered bar, then do dumbbell bench presses since they will give you a little more range of motion.
Session 2 (off-season)
November 4, 2009 7:30 PM
Vertical Bench Press Machine
100x10
200x20
250x8
Super Set
Pec Deck - 200x3x10
Pec Deck Rear Delts - 120x3x10
Nautilus Shoulder Press - 110x3x10
Nautilus Tricep Ext. - 110x3x10
Tricep Press Down - 150x3x10
Session 3 (off-season)
November 7, 2009 11:56 PM
Squat
135x2x5
225x2x5
315x3x5
After a suggestion from Pat Roberts, I decided to widen my squat stance. My squat stance has been fairly close at just shoulder width. I gradually worked out wider on each set and to my surprise I was able to go considerably wider. This should help my squat and with 17 weeks left until the Arnold, I should be used to this wider stance.
Session 1 (off-season)
November 9, 2009 8:00 PM
Squat
135x2x5
225x2x5
315x3x5
Close Grip Bench Press
135x10
225x3x5
Barbell Glute Bridge
135x10
185x10
225x10
Single-leg hip thrust - 3x10
Band seated abduction w/light band - 3x10
I used a wider stance again tonight. I have 16 more weeks to get used to this wider stance. This is my last week of off-season training and I start my training cycle for the Arnold on the 16th.
Session 2 (off-season)
November 11, 2009 7:33 PM
Brickhouse Gym - Denton, TX
Bench Press
90x5
135x5
185x5
210x2x15
Nautilus Shoulder Press
140x10
170x2x10
Super Set
Pec Deck - 200x3x10
Pec Deck Rear Delts - 120x3x10
Super Set
Standing Calf Raise - 300x4x10
Hise Shrugs - 300x4x10
Week 1: Session 1 (Accumulation)
November 16, 2009 8:32 PM
Week 1 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
135x3
225x3
305x6x5
GHR - 3x10
[quote]Phillip Wylie wrote:
Week 1: Session 1 (Accumulation)
November 16, 2009 8:32 PM
Week 1 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
135x3
225x3
305x6x5
GHR - 3x10
[/quote]
Methinks someone is gonna be a little sore from all those squat reps. 
[quote]novaeer wrote:
Phillip Wylie wrote:
Week 1: Session 1 (Accumulation)
November 16, 2009 8:32 PM
Week 1 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
135x3
225x3
305x6x5
GHR - 3x10
Methinks someone is gonna be a little sore from all those squat reps. ;-)[/quote]
LOL! You think right! It also reminded me why I only did Sheiko for one training cycle.
Week 1: Session 2 (Accumulation)
November 18, 2009 7:20 PM
Brickhouse Gym - Denton, TX
Bench Press (Paused)
135x5
220x6x5
DB Incline Bench Press - 80x4x10
Nautilus Chest Fly - 140x3x10
Cable Overhead Tricep Ext.
100x10
150x10
180x10
Super Set
DB Rows - 80x4x10
DB Shrugs - 80x4x10
Nautilus Compound Row - 245x3x10
Nautilus Shoulder Press
200x2x10
170x10
Hammer Curls - 55x3x10
Week 1: Session 3 (Accumulation)
November 20, 2009 8:30 PM
Static stretching (lower body)
Foam roller and softball (lower body)
Deadlift
135x5
225x3
315x3
360x6x5
45° Back Raise - 5x10
Single Leg Deadlift - 40x3x10
Standing Abs - 110x3x10
4 way hip circuit w/ mini band - 2x10 ea. direction
Week 1: Session 4 (Accumulation)
November 21, 2009 11:13 AM
Bench Press
135x5
220x20
220x15
Super Set
Clay Lats - 180x3x10
CSR - 180x3x10
Super Set
Tate Press - 25x3x10
DB Curls - 25x3x10
Plate Front Raise - 45x3x10
This completed my first week of training for the Arnold.
Week 2: Session 1 (Accumulation)
November 23, 2009 8:30 AM
Week 2 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
135x5
225x2x5
330x5x5
BB Hip Thrust - 225x3x5
Rev. Hypers - 270x2x10
DB Step Ups - 60x5x8
Standing Abs - 90x5x10
4 way hip circuit w/ mini band - 2x10 ea. direction
Week 2: Session 2 (Accumulation)
November 25, 2009 6:00 PM
Brickhouse Gym - Denton, TX
Bench Press (Paused)
45x2x10
135x5
185x5
240x5x5
DB Incline Bench Press - 80x4x10
Vertical Bench Press Machine - 180x3x10
Nautilus Shoulder Press - 170x3x10
DB Lying Tricep Ext. - 25x3x10
Nautilus Compound Row - 255x4x10
Face Pulls - 110x3x10
Cable Upright Rows - 110x4x10
Squatting Cable Curls - 100x3x10
Seated Calf Raise - 155x4x10
Week 2: Session 3 (Accumulation)
November 27, 2009 7:00 PM
Static stretching (lower body)
Foam roller and softball (lower body)
Deadlift
225x5
315x5
390x5x5
GHR - 3x10
Rev. Hypers - 270x2x10
DB Lunges - 30x3x10
Standing Abs - 90x1x100