quit here because the we headed to are favorite mexican reataraunt mi pueiblo for some double orders of steak fajitas and a few cold pitchers MGD…
**** FOAM PRESS- for all those that havent done this exerscice it is very very hard… I learned it from the Metal Militia web site… Go to Walmart get your self on of those extra fat swimming pool foam noodles and use it just like a board press. … When the weight starts getting heavy the weigth will sink very close to the chest and will Completely stop all your momentum and speed forcing you to have nothing in the way of speed or mometum on the way to the top. It is the best exerscice I have found for reversal strength. It is completely a diffirent fell then board presses because with board press you still have almost all your speed, reflex, and momentum. You will loose about 10-15 pounds off your non-shirt max and about 20 pounds or so off your 1 or 2 board press when you do it because it is hard to get the weight started off the foam pad. Give it a shot…Big martin
Chest Day.
I have bastardised a routine I obtained from Fred Hatfields book Power Bodybuilding.
Note: These type of workouts are followed by a light week of 10X10 reps done explosively with a very light weight.
Flat Dumbell Bench Press WU 25kg X 5, 35kg X 5
Giant Set 1
(all 3 sets performed back to back, no rest taken)
C=hit concetric failure in that set
All weight in Kg.
Dumbell Bench 45 X 4 C (done explosively,no pause at bottom, controlled negative)
Dumbell Bench 20 X 12 C (done with rhythmic slow cadence)
Incline Flye 7.5 X 40 (done slowly)
Supersetted some band pressdowns with the close grip
Machine shoulder presses supersetted w/shrugs
Chins bwx8,6,5,4?
Stupid rowing machine - 3 sets of some weight
Wheelbarrow
My first day ever doing anything on a stability ball. I wasn’t very stable, thus the 100x1 set where I almost fell off. That would have been funny. I came back and nailed 100x3, then we stopped, because my awkward self didn’t want to do anymore.
First time ever doing any kind of board press. Everything was going fine until I tried 315. Brought it down too slow and too high. Looked like a 140lb high school freshman benchpressing for the first time.
I hope my wife is in a good mood later, because my forearms are fried from the wheelbarrow.
Those foam presses sound awesome. I’m going to have to roll those in as an ME bench exercise in the near future–especially since everyone in my gym already thinks I’m crazy.
Deads:5x135x2,2x185,235,285,335
1x385,4335,455,475
3/4 squat lock out off pins:
2x135,225,315,385,455,505
Romanian DL:5x245x4
Hack Squats: 10x100x2
I am trying to widen my squat stance, but found out my flexibility sucks. Thus the hacks, done wide with the intent of increasing my flexibility with a safety margin.
left arm dumbell swing x10 reps
pull ups x 5 reps
right arm dumbell swing x 10 reps
pull ups x 5 reps
left arm dumbell push press x 10 reps
pull ups x 5 reps
right arm push press x 10 reps
pull ups x 5 reps
left arm dumbell snatch x 10 reps
pull ups x 5 reps
right arm dumbell snatch x 10 reps
pull ups x 5 reps
left arm turkish get up x 5 reps
pull ups x 5 reps
right arm turkish get up x 5 reps
pull ups x 5 reps
Kept the rest intervals to 30 seconds between sets.
Last week was my first time box squatting with chains. This week was my first time with bands, and we used the blue ones. My first rep was semi-shaky, then the rest were fine. I just stuck with 135 for the weight since it was my first time.
I got screwed on the GHRs. They asked me how many regular GHRs I was up to, so I told the truth and said 8-10. They then proceeded to incline the GHR. Bastards.
I’ll be going to the gym tomorrow to watch a strongman competition. Should be fun.
Gpp warmup
ab pull downs 5x20
pull throughs 5x10
push up 3x10
lat pull 3x10
sled draging 6 trips
Geez it was is fucking hot out today fellas- it was a tuff day to be on the last week of a heavy heavy band tension cycle…
Dynamic squat
bar + green band x3x2sets
135+ green band x3x2sets
185+ green band x3x1set
225+ green band x3x2sets
225+ green band + purple band x2x4sets
225+ green band + purple band + purple band 2x8sets
255+ green band + purple band + purple band x2x2sets
we rested exactly 1 minute between these sets
speed deadlifts off 4 inch box 20x1 @ 300 pounds switching between conventional and sumo every other set
we rested 30-45 seonds between sets
this was are last week of heavy band tension we go to a week of straight weight next week if we feel we need another week with out bands we will do another week of straight weight, after this we will go into a strength speed phase with higher weight % and medium to low band tension…Big Martin
Speed bench(all with minis):
10x45,5x95,5x115, 3x140x10
tri push-down:10x75x3
tri-extensions:10x30x3(1-arm)
DB shoulder press:12x40x4
Band rows:10xgreen bandx4
8/17 DE Squat
Box squats(all with purple bands):
10x45,5x95,3x115,2x150x10
snatches:3x135x4
cleans:3x150x4
speed deadlifts:1x225x5
shrugs:8x280x5
Speed benches: all sets with the black bands (what’s the correct name for those?): 95x3x2, 115x3x2, 135x3x5
Fat bar close grip benches suspended from chains (i.e. mouthful): 160xa lot, 210x10, 250x5, 270x1
Overhead tricep band extensions: 15x3
Standing DB shoulder presses, palms-facing close grip: worked up to 45x6
DB rows: 100x8, 100x5, 100x4
Lat Pulls: 4 sets
Threw in some face pulls since I had never done them.
Sled work
My first time with the suspended close grip fat bar presses. It was a bitch getting that bar moving on the first rep. It was funny because the chains came unattached on one guy’s set and he dumped one side of the weight.
Warm up lat pull downs 10x10 and light shoulder raises 10x10
De bench straight weight- 155x8x3
185x2x3, 225x1x3
Shirt work ** this was very light I just wanted to find the groove of a inzer shirt we just got…I am trying to get a perfect fit for my comp shirt…
Medium tight shirt-
325x3 off 4 boards
325x3 off 3 boards
325x3 off 2 boards
325x3x2 off 1 board
No shirt tricpe work
355x5x2 off 5 boards
375x5x1 off 5 boards
355x5x1 off 4 boards
315x3 off 1 board
I brought the deadlift weight and volume down a bit, since last week I was really sluggish on my workouts later in the week, especially hamstring/glute/lower back day.