Hit up an early workout so I can shoot some more video later. I'm sticking with the Rippetoe style progression with the main lift and using repetition method for my Accessory work.
Incline Bench
Bar x a few
95x a few
135x5
185x5x3
Actually felt good today. I'm actually getting my triceps to fully engage the way I want them to. From here the progression will be much lighter from session to session, instead of the 5 lb progression I've been making between training.
3 board press to a "heavy" triple
worked up to 245
Should have gone a heavier here, but you can only do so much training alone.
Bent over rows
3x10 @145
OH Triceps Extension Cable
150x8
170x8
180x8
Went nice and slow on the eccentric here to get some more Time Under Tension.
Finished with biceps and "light" abs work
I absolutely HATE upper body work, but I know that I need to do it. So, I'm being a big boy and sucking it up. I'm just starting back to it, so my numbers are absolutely pathetic, but they have nowhere to go but up. I'm just going to take it slow to make sure it doesn't tear to shreds.
GYM NOTES:
The Preacher Curl: Last time I checked the goal of using the preacher bench is to eliminate any movement that will help with the lift. So when your ass lifts 2"-3" off of the seat and plops back down at the top of the rep, your doing it wrong. Its even more tragic when you weigh close to 200lbs and those 25s on the side of the EZ Curl bar are too much for isolation work.
Cable Crossovers: Ah, the cable crossover. The Douchebag's exercise-in-front-of-the-mirror top choice, followed closely by the power curl in the squat rack. When did this exercise become a hunched over punching motion? Nobody cares what weight you cable crossover, so lower the weight and do it right. Who knows, your chest might actually grow some as a result.
Showing posts with label GYM NOTES. Show all posts
Showing posts with label GYM NOTES. Show all posts
Tuesday, November 16, 2010
Friday, November 12, 2010
Power Press and Stone Trainer
So, I've been contemplating entering Strongman competitions at the beginning of next year. I really need to work on my pressing so I'm gonna suck it up and do it. I hate upper body work, but I gotta start somewhere.
Power Press (behind the neck)
Bar x a few
95x5
135x5
185x3
225x3
275x1
285x0 missed twice
275 flew up fast, but 285 would not budge. My form probably just sucks.
4 board press (Close Grip)
Bar x some
135x5
185x5
225x5
235x5
Felt good today. Tris are definitely feeling it. I'm glad I found board presses because I actually feel like my tris are working, not just getting burn out.
Barbell Bent-Over Rows
Bar x a few
135x10
145x10
145x10
Lat Pulldown(towels for grip)
100x a few
170x8
180x8
190x8
Stone Trainer(42" Box)
190x5
225x5
280x1
Not too bad for my first time. It felt good and I used a belt for the last attempt. I can't wait to start smashing some weights with this thing.
GYM NOTES:
For the love of all that is holy, stop wearing BodyBuilding.com t-shirts if you cannot produce proof of one of the following:
1) You weigh over 200lbs. If you are 6'2" and weigh 175lbs, there is something wrong with a BBer shirt.
2) Your bodyfat % is in the single digits.
3) You have competed in a bodybuilding show in the past. If you have had enough sack to compete, you deserve to wear whatever the hell you want.
I have absolutely no problem with bodybuilders. It takes life-long dedication and a ton of hard work to get contest ready. I feel it is absurd for these clowns to prance around like they are BBers. Its like the same 175lbs guy wearing a World's Strongest Man T-shirt...It is just not right.
Power Press (behind the neck)
Bar x a few
95x5
135x5
185x3
225x3
275x1
285x0 missed twice
275 flew up fast, but 285 would not budge. My form probably just sucks.
4 board press (Close Grip)
Bar x some
135x5
185x5
225x5
235x5
Felt good today. Tris are definitely feeling it. I'm glad I found board presses because I actually feel like my tris are working, not just getting burn out.
Barbell Bent-Over Rows
Bar x a few
135x10
145x10
145x10
Lat Pulldown(towels for grip)
100x a few
170x8
180x8
190x8
Stone Trainer(42" Box)
190x5
225x5
280x1
Not too bad for my first time. It felt good and I used a belt for the last attempt. I can't wait to start smashing some weights with this thing.
GYM NOTES:
For the love of all that is holy, stop wearing BodyBuilding.com t-shirts if you cannot produce proof of one of the following:
1) You weigh over 200lbs. If you are 6'2" and weigh 175lbs, there is something wrong with a BBer shirt.
2) Your bodyfat % is in the single digits.
3) You have competed in a bodybuilding show in the past. If you have had enough sack to compete, you deserve to wear whatever the hell you want.
I have absolutely no problem with bodybuilders. It takes life-long dedication and a ton of hard work to get contest ready. I feel it is absurd for these clowns to prance around like they are BBers. Its like the same 175lbs guy wearing a World's Strongest Man T-shirt...It is just not right.
Wednesday, November 10, 2010
PR Day
I know that you are not supposed to work two ME days into a week, but I went ahead and did some Trap Bar Deadlifts for Max Effort. I was full of piss and vinegar today and just said "F" it and went for it. Damn it felt GOOD!!!!
Trap Bar Deadlift
135x10 or so
225x5
315x5
405x3
455x3
495x3 last one with a 10s hold at the top for the hell of it
545x1 with 10s hold at top
565x1 with 5s hold at top
585x1 (20 lb PR!!!)
It was an ugly lift, but a pull to lockout is a pull to lockout. I think I strained a mucle in my calf though. I can't pinpoint which one just yet, but I'll stretch out the Gastrocnemius and the Soleus later tonight when work is done.
Deep Good Mornings (Squat stance)
Bar x a few
135x10
225x8
275x8
315x8
I felt like working up to an 8RM for the hell of it
Natural Glute-Ham Raises
2 sets 20
Hyperextensions
BW x 15
55x8
60x8
60x8
DB Windmills
35x5 each side
45x5 each side
55x5 each side
My Obliques are pretty much locked in place, so I used these to loosen up.
Now that I've been using a belt I've been hitting PRs left and right. My form feels better when I use it and I feel like there is a "groove" to my lifting.
GYM NOTES:
When did the Leg Press machine become a triceps extension tool? Just because you move the sled 6 inches and use your arms doesn;t mean you are gaining anything, except a flase sense of strength
Back to the leg press machine...If you can max out the sleeves on a Leg Press do you think you are really getting any stronger? I fell into that trap when I was younger, pressing 1250 for 12 reps thinking I was king of the gym. In reality I was weak as hell because my core was so weak I couldn't Squat 225 cleanly.
Calves: You have this wonderful elastic component in your lower leg called your Achilles Tendon. Now, when you load up 5 plates on the calf press machine and "bounce" out 12 reps are you working your Gastrocnemius like you're trying to? NO YOU JACKWAGON! A peice of advice from someone with 19" calves. Put a two second pause at peak contraction and a two second pause at the stretch and watch those calves blow up. Sure, you can't add as much weight, but if your goal is to grow, ditch the ego ans welcome the gains.
Trap Bar Deadlift
135x10 or so
225x5
315x5
405x3
455x3
495x3 last one with a 10s hold at the top for the hell of it
545x1 with 10s hold at top
565x1 with 5s hold at top
585x1 (20 lb PR!!!)
It was an ugly lift, but a pull to lockout is a pull to lockout. I think I strained a mucle in my calf though. I can't pinpoint which one just yet, but I'll stretch out the Gastrocnemius and the Soleus later tonight when work is done.
Deep Good Mornings (Squat stance)
Bar x a few
135x10
225x8
275x8
315x8
I felt like working up to an 8RM for the hell of it
Natural Glute-Ham Raises
2 sets 20
Hyperextensions
BW x 15
55x8
60x8
60x8
DB Windmills
35x5 each side
45x5 each side
55x5 each side
My Obliques are pretty much locked in place, so I used these to loosen up.
Now that I've been using a belt I've been hitting PRs left and right. My form feels better when I use it and I feel like there is a "groove" to my lifting.
GYM NOTES:
When did the Leg Press machine become a triceps extension tool? Just because you move the sled 6 inches and use your arms doesn;t mean you are gaining anything, except a flase sense of strength
Back to the leg press machine...If you can max out the sleeves on a Leg Press do you think you are really getting any stronger? I fell into that trap when I was younger, pressing 1250 for 12 reps thinking I was king of the gym. In reality I was weak as hell because my core was so weak I couldn't Squat 225 cleanly.
Calves: You have this wonderful elastic component in your lower leg called your Achilles Tendon. Now, when you load up 5 plates on the calf press machine and "bounce" out 12 reps are you working your Gastrocnemius like you're trying to? NO YOU JACKWAGON! A peice of advice from someone with 19" calves. Put a two second pause at peak contraction and a two second pause at the stretch and watch those calves blow up. Sure, you can't add as much weight, but if your goal is to grow, ditch the ego ans welcome the gains.
Tuesday, November 9, 2010
3x5 Upper
Had to sneak in training in 45 minutes today, but made it pretty productive.
Incline Bench:
Bar x 15 or so
95x5 with speed
135x5 with speed
175x5 pause and go for 3 sets
Felt good but my shoulder is already tweaking, so I'm going to only bump up 5lbs each week from here on out to ensure I stay healthy
Close Grip 3 board bench press:
Bar x a few
135x5
185x5
205x5
225x5 for three sets
Felt really good, but I could not go as heavy as I wanted because I had no spotter. I tied the board to my chest using Therabands. I got the idea courtesy of Clint Darden.
I had to end it there, but I at least got my Main Lift and Supplementary Lift in. I'll finish some of the Accessory stuff at home tonight.
GYM NOTES:
1. If you are spotting someone on the bench press don't Biceps Curl it up and tell your boyfriend that, "Its all you, Bro". Let go of the bar and let the guy actually lift it...He may actually get stronger as a result (GASP!)
2. Don't ask me what Bench Press Boards are for when I'm in the middle of the lift. I don't ask you what your half squat/goodmorning is for. I'll just wait for the L4 vertabrae to shoot out and draw my own conclusions.
Incline Bench:
Bar x 15 or so
95x5 with speed
135x5 with speed
175x5 pause and go for 3 sets
Felt good but my shoulder is already tweaking, so I'm going to only bump up 5lbs each week from here on out to ensure I stay healthy
Close Grip 3 board bench press:
Bar x a few
135x5
185x5
205x5
225x5 for three sets
Felt really good, but I could not go as heavy as I wanted because I had no spotter. I tied the board to my chest using Therabands. I got the idea courtesy of Clint Darden.
I had to end it there, but I at least got my Main Lift and Supplementary Lift in. I'll finish some of the Accessory stuff at home tonight.
GYM NOTES:
1. If you are spotting someone on the bench press don't Biceps Curl it up and tell your boyfriend that, "Its all you, Bro". Let go of the bar and let the guy actually lift it...He may actually get stronger as a result (GASP!)
2. Don't ask me what Bench Press Boards are for when I'm in the middle of the lift. I don't ask you what your half squat/goodmorning is for. I'll just wait for the L4 vertabrae to shoot out and draw my own conclusions.
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