Week 1: Day 1, part 2
CG Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs)
90x5 (198 lbs)
105x3x2 (231 lbs)
117.5x3x5 (259 lbs)
DB Press: w/ FAT GRIPZ
75’s x15,15,11
DB Rows:
70’s x10 w/ fat grips
75’s x10
120’s x10
Walked for 30+ minutes
Myofascial release
That’s it. Not the best session in the world, but decent. The CGs were easy, despite the work sets being 260 lbs.
The fat gripz really do work your grip. I’ll continue to use these in the future. Although I wanted more work load. this is ok for a start.
Extra Work:
Cardio:
Bike ride for 50 minutes
Ab work:
crunches 20x2
Reverse crunches 10x2
Myofascial release w/ roller
Week 1: Day 2
Body weight: 183.9 lbs
Deads:
75x5 (165 lbs) add briefs
105x5 (231 lbs)
135x5 (297 lbs)
155x5 (341 lbs)
175x4 (385 lbs) add belt
Seated Military Press:
20x15 (44 lbs)
50x8 (110 lbs)
80x3,2 (176 lbs)
67.5x3x3 (171 lbs)
Farmers Walk:
175’s x5 trips
Seated 1 arm military press: using FAT GRIPZ
10’s x10
20’s x10
30’s x10
40’s x10
Face Pulls:
purple band x15x4
DB Curls: w/ FAT GRIPZ
10’s x10
20’s x10x2
Good workout. I’m happy with the effort put into the deads. The last set always has a goal of 3 reps, although I try for 5. My back said no after 4, so that’s fine with me. Military press didn’t go as well, but bad days happen. Farmers went ok. I didn’t go the full distance due to stuff being in my hard and I don’t want to walk over huge limbs.
The FAT GRIPS are really helping on each movement where the weight is low enough that I can actually accomplish the goal with a thicker handled DB.
As you guys can see, it was a nice evening to do farmers outside, despite the ground being saturated with rain. Its too bad my iPhone can’t pick up the colors. It was a very light red/pinkish color.
Song of the Day: Invisible Wounds [the Suture Mix] by Fear Factory
Why this site won’t always load pics is beyond me. They need to just use HTML instead.
Anyways, the evening was amazing. Can’t beat training when the sky looks like that. Now I just need a better camera.
Extra Work:
Cardio:
Bike ride 30 minutes
Prowler push x3 trips + sprints
AB WORK:
Crunches x20
Reverse crunches x10
Rainbows (on bench) x5,x10
Oblique Raises:
10
medicine ball x10
50 x10
Good amount of cardio & ab work. The prowler is hard after riding my bike for 30 minutes. The sprints are done immediately after the push. I run back to the starting position, then back to the prowler. Its more like a jog now, but will be sprints after my conditioning increases.
Song of the Day: The Distance by Cake
Man look at you all big and strong and lean
lol, ok?
I wish I was all of the above. Working on it.
Just to prove how much work I need… here’s what I’m working with…
As you can see… I need lots of work.
That’s me at 180 lbs a few days after being sick.
…Not quiet sure what you want as a critique. You look good. I don’t know what you need to work on
Squat, Bench, and Deadlift would be a good starter, right?
Lol, well it’s hard for me to critique someones weight they pull/pushed when it’s more than mine
I need to do a lot of work. That’s all. No flame war here. Everyone’s just trying to get stronger, right?
Week 1: Day 3
Weight: 182 lbs
Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs) pauses start here
92.5x4 (203 lbs)
107.5x3x2 (237 lbs)
122.5x3x5 (270 lbs)
Low Box Squats: Cambered Squat Bar, no belt
bar x5
180x3
235x3
270x3
290x3
315x3
DB Press:
110’s x5,x5,x5
Lunges:
30’s x5
30’s x10
30’s x10 w/ Fat Gripz (hard to hold onto these the entire time)
That’s it. Good workout. Bench was hard, but managed to get 270 for all the triples. Squats were great. Last time I did this, 255x3 was hard and I’m already up to 315. I’m hoping to break 400 by the meet. DB press was hard, hopefully I’ll get all 8 reps in 2 weeks. Lunges were also hard.
Song of the Day: I Know You Got Soul (Acen Remix) by DJ DB
Week 1: Day 1 Lower Body
Body weight: 183.6 lbs
Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
130x5 (286 lbs)
160x4 (352 lbs)
185x3 (407 lbs)
210x3x5 (462 lbs) add belt & wraps (very solid sets)
GMs:
20x10 (44 lbs)
55x5 (121 lbs)
75x5 (165 lbs)
80x5 (176 lbs)
85x5x3 (187 lbs)
Leg Extensions:
90x10
135x10
180x5
Glute Bridge:
bar x10
75x10 (165 lbs)
75x1 (165 lbs) back said stop here
Good workout. Squats were much easier. GMs were really solid. Leg extensions were hard, but they’ll come up. Figured I’d try something for more glute recruitment for squatting, so I tried the Glute Bridge. I think it’ll work. Only did one “heavy” set to see how I fair later on tonight.
I’ll be in the French Quarter enjoying all the sights for Halloween. Should be a blast. Its the best place for the holiday, PERIOD.
Song of the Day: Fear by Disturbed
Week 1: Day 1 Upper Body
Body weight: 183.3 lbs
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
90x4 (198 lbs)
105x3x2 (231 lbs)
112.5x3x5 (248 lbs)
DB Press: Fat Gripz
75’s x15,15,14.5
DB Rows:
75’s x10
75’s x5 (right hand), x0 (left hand) w/ fat gripz
120’s x15 (right hand), x11 (left hand)
Curls: curl bar
20x10
40x10
60x10
80x10
60x10
40x10
20x10
Good solid workout. CG bench was easy. Almost hit the last rep on the last set of DB presses, just couldn’t lock out. Rows were done after a long break, so I was not warmed up, which is why I probably failed on the left hand. Curls were solid. Good pump.
Song of the Day: No Excuses by Alice in Chains
Week 2: day 2
Body Weight: No idea!
Deadlift:
75x5 (165 lbs) add briefs
115x5 (253 lbs)
145x3 (319 lbs)
165x3 (363 lbs)
185x3 (407 lbs) add belt
Seated Military Press:
20x15 (44 lbs)
45x5 (99 lbs)
60x1 (132 lbs)
82.5x2x5 (181 lbs)
Farmers Walks:
175’s x5 trips
Deads went well, although 407 was slightly hard. Military was more solid this week. Famers were great. It was very cold out (66F, BUT you could see your breath, very weird) and I got very very good speed with the weights, so I’ll be going heavier next week. No other shoulder work. My shoulders feel beat up already.
Song of the Day: Swamp Song by Tool
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 done comps right? If you have, 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.
Thanks
Extra Work:
Monday: rode bike for 50 minutes (forgot to log it)
Cardio:
Bike Ride:
30 minutes
Sled Push + Sprints:
3 trips, but higher intensity.
Ab Work:
Sit up/Crunches on Decline Bench:
10
medicine ball x10
40x10,x10,x10
Oblique Raises:
10
medicine ball x10
35x10
75x10
ALKoHoLiK,
I haven’t done a meet in years. Been busy with getting my degree. I plan on doing one this April though.
That said, I’ve done a few meets in the past.
When I train for my competition bench press, I do a warm up, usually the bar and then 45-55kg (99 to 121 lbs) then the first “warm up” sheiko prescribes is a pause and everything afterwards is also paused. I don’t pause close grip or other stuff, just anything that directly applies to my comp bench press. I’m a LOT stronger due to this and I feel that if you are touch and go, pausing in a meet will be VERY difficult. I only lift raw right now, so I’m hoping that’ll carry over as well.
Week 2: Day 3
Body weight: ???
Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs) all paused from here on
92.5x4 (203 lbs)
107.5x3x2 (237 lbs)
130x1,2,1,1,1 (286 lbs)
Cambered Bar Box Squats: Wide stance, no belt
bar x5
185x3
255x3
285x3
330x3
DB Press:
110’s x5
2 Mile walk w/ 10 lbs ankle weights
So this wasn’t my best bench day. 130 kg just seemed heavy and only got the double once. I’ll have to repeat this cycle, although that’s no big deal. Squats went very well. DB press just felt off, so I quit there. The 2 mile walk really was great. Parts of my upper quads that I normally don’t target were very sore. I’ll try the doubles again next week.
Song of the Day: Gimme the Prize by Queen
Didn’t do much last week. Not worth logging. The hurricane that came near us made me feel awful due to the pressure drop.
Week 4: Day 1
Squat:
20x20 (44 lbs) add briefs
75x5 (165 lbs)
125x3 (275 lbs)
145x1 (319 lbs)
165x1 (363 lbs)
185x1 (407 lbs)
205x1 (451 lbs) add wraps & belt
225x1 (496 lbs) good depth
235x1 (518 lbs) only to parallel
240x1 (529 lbs) only to parallel
Not a good max attempt. Just felt off bring being up late 2 days in a row. 235kg shouldn’t have been hard. I think I needed more of a warm up and a better breakfast. My briefs are also wearing out so I need a new suit. I’ll see how next cycle goes and actually do week 3.