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Superman
Monday:
Warm-Up--Lying Internal/External Rotations
10 Sets of 3 (Dynamic Effort with 2 sec pause @ bottom)
Bench 265
Chin-Up BWT+25
1 Set of 10
Military 115X10X1
Wide Pull-Up BwtX10X1
1 Set of 20
Medicine Ball Push-Ups w/Feet on Bench-BWT
Wide Pull Downs-100
Tuesday:
Warmup: Side/Front Lunges
10 Sets of 3
Squat: 355
Decline Sit-Up: 20
1 Set of 10
Trap DL: 405
Sit-Up: 20
1 Set of 20
Back Ext: 110
Crunch: 10
Superman
Thursday:
Warm Up: Lying Internal/External Rotations
5 Sets of 4
Bench: 300
Chin-Up: BWT+35
10 Sets of 1
Dip: 135
Bent Row: 175
1 Set of 20
Overhead Press: 95
Hammer Curl: 75
Superman
Friday:
Warm-Up: Side/Front Lunges
5 Sets of 4
Squat: 405
Decline Sit-Up: 20
10 Sets of 1
Conventional DL: 475
Sit-Up 35
1 Set of 20
Step-Ups (24" Box): 15 lb DB
Leg Raises: No Weight
Superman
3/10/08
WarmUp
Lying Internal/External Rotations
20lbsX15X1
Floor Press off of Boxes (No Stretch Reflex, Weight Starts and Stops on Boxes)
135X10
225X5
295X3
315X3
335X1
Strict Barbell Curl
95X10
135X3
155X1
Bench Overload
455X15SecsX3
Floor Press
205X20X1
Curl
85X20X1
Superman
3/11/08
Warm-Up
Front/Side Lunges
Front Squat
135X7
185X3
245X1
195X1
355X1
400X1
Sit-Up (Dumbell Behind Head)
NWX10
15X3
30X3
40X2
Squat Overload (Walkout)
655X15secsX3
Romanian Deadlift
185X20X1
Superman
Thursday (3/13/08)
Warm-up
Lying-Internal/External Rotations
15X20X1
Dynamic Effort (Moderate Eccentric/2 Sec Pause/Explosive Concentric)
Bench
275X3X10
Chin-Up
25X3X10
Seated Military
135X10X1
Wide Pull Downs
135X10X1
Push-Ups (Hands on Medicine Balls/Feet Elvated on 28" Box)
BWX20X1
Superman
Friday
3/14/08
Did not lift (recuperating from Front Squat Max and Overloads)
Monday
3/17/08
Bench
265X4X10
Chin-Up (rope is run through plate and tied around waist)
25X4X10
Seated Military
135X10X1
Wide Pull Downs
140X10X1
Medicine Ball Pushups w/legs on 28" box
BWX20X1
Superman
Tuesday
3/18/08
Warmup
Front/Side Lunges
Superset Box Squat and DC Sit-Ups (only rest is moving between stations)
Box Squat (2" Below Parallel, 2 sec pause)
355X4X10
Decline Sit-Up (Dumbell behind Head)
10lbsX4X10
Trap DL
405X10X1
Sit-Up (DB behind head)
20lbsX10X1
Step-Ups 30" Box (20lb DB each hand)
20X1 Each Leg
GHR (1st time performing--had to push up)
BWX10X1
Superman
Thursday
3/20/08
Notes: Very Sore from Tuesday's Lower Body Workout
Warmup
Lying Internal/External Rotations with 10 lb DB
I was going to do five sets of four, but thought I might do five reps on the last couple of sets since next week I will Bench 300X5X5 and Chin-Ups 35X5X5
Superset
Bench
300X4X3, 300X5X2
Chin-Up (35lb plate tied around waist with rope)
35X4X2, 35X5X3
Superset
Dips (155 lbs tied around waist with rope)
155X1X10
Bent Row
185X1X10
Floor Press
215X20X1
Barbell Curl
85X20X1
Superman
Good Friday
3/21/08
Warnup
Front/Side Lnges
Superset (3-4 Min Between Sets)
Squat (Belt Only)
405X4X2
405X5X2
405X8X1
Decline Sit-Up (DB Behind Head)
20X4X2
20X5X2
20X6X1
Superset (30 Secs Between Sets)
Conventional DL (Belt Only)
495X1X10
Sit-Up (DB Behind Head)
35X1X10
Superman
Monday
3/25/08
Floor Press (No myostatic reflex, Weight is resting and pressed off of boxes, the boxes are set up so that my elbows are touching the floor at the bottom)
135X10
225X10
275X3
315X3
335X1
345X1
355X1
360X1
Strict Barbell Curl
95X5
115X3
135X3
145X2
155X1
Bench Overloads
455X15 secsX3
Seated Military
105X20X1
Wide Pull Downs
105X20X1
Lying Internal/External Rotations
15 lb DBX15X1
Superman
Tuesday
3/25/08
Warmup
Side/Front Lunges
Front Squat (Belt Only)
45X5
135X5
185X3
245X1
295X1
335X1
385X1
405X1
Sit-Up (DB Behind Head)
NWX5
15X5
20X3
30X3
40X5
60X Negative
Squat Overloads Belt Only
(Walkout/Set-Up/Perform a couple of Lockouts or half squats))
655X15 SecsX3
GHR
(Push-Up from bottom/Controlled top half of descent/Caught self with hands @ bottom)
BWX15X1
Superman
Thursday
3/27/08
Warmup
Lying Internal/External Rotations
Superset
Bench
265X5X10
Chin
BW+25X5X7
BWX5X3
Behind Neck Press
115X10X1
Superman
Friday (Dynamic Effort Lower Body)
3/28/08
High Volume Explosive Reps
After warm-Ups and some moderate pulls my only rest is moving from Squat to Sit-Up and back again
Warm-up
Side/Front Lunges
BWX10 each legX1
Trap DL (Raw)
135X5
225X3
315X3
405X3
475X5
Sit-Up
NWX5
20X5
40X5
Superset
Box Squat (2 Sec Pause/Raw)
355X5X10
Decline Sit-Up (DB Behind Head)
15X5X10
Cool Down
Back Extension
65X20X1
Leg Raises
NWX20X1
Stretch
Superman
Monday
3/31/08
Seated Behind Neck Press
45X5
75X5
105X5
135X5
140X5
Wide Pull Downs
95X5
120X5
145X5
165X5
Bench
275X3X10
Chin-Up
BWt+25X3X10
Dips
BWt+50X20X1
Upright Row
75X20X1
Superman
Tuesday
4/1/08
Did not Work Out
Still very sore from last lower body workout
Thursday
4/3/08
Superset (2-3 min between sets)
Bench
300X5X5
Chin
BWt+35X5X5
Superset (30secs-1 min between sets)
Dips
BWt+170X1X10
Bent Row
185X1X10
Did not have time to finish
Later today I will:
Behind Neck Press
95X20X1
Wide Pull Downs
100X20X1
Lying Internal/External Rotations
Superman
Friday
4/4/08
Warm-up
Side/Front Lunges
Superset Work Sets (2-3 min between sets)
Squat (Belt Only)
135X5
245X5
335X5
405X5X4
405X8
Decline Sit-Up (DB Behind Head)
25X5X5
Superset (30 secs beteen sets)
Conventional DL (Belt Only)
500X1X10
Sit-Up
40X1X10
Ran out of time!
Later I will do some light back extensions and leg raises.
Superman
Monday
4/7/08
Floor Press (Bar is Resting on Boxes about 4" off chest/No stretch reflex)
135X20
185X3
225X3
315X3
335X3
350X1
365X1
375XMiss
Wide Pull-Ups (Double Overhand)
BwtX3
Bwt+20X3
Bwt+35X3
Bwt+45X1
Bwt+55X1
Bwt+65X1
Bwt+75X1
Bench Overloads
405X15 secs
425X1 Lockout (4" ROM)
Usually I perform these with a spotter to help with lift-off, but this morning I had no spotter. I usually do overloads for 15 secs with 455, but this morning I could not even un-rack it. This showed me that my lockout strength was lacking. Instead of traditional overloads, for awhile I will do some rack lockouts.
Superman
Tuesday
Did not workout due to work hours.
Thursday
4/10/08
Seated Strict Press
45X20
85X5
105X5
125X5
145X5
155X5
Wide Grip Cable Pull Downs
70X10
140X5
160X5
170X5
180X5
Superset (Speed Reps with no rest between sets)
Raw Bench (Raised Feet off of ground to eliminate Leg Drive)
275X3X10
Chin-Ups
Bwt+25X3X10
Push-Ups (Hands on basketballs with feet elevated on 30" Box)
BwtX20X1
Bent Flys
20lb DB X20X1
Lying Internal/External Rotations w/25 lb DB
Superman
Friday
4/10/08
Warm-Up
Front/Side lunges
Trap Bar DL
135X5
225X5
315X3
405X3
485X6
Sit-Up (DB Behind Head)
NWX5
20X5
40X6
Superset Speed Reps
Box Squat (12")
355X3X6
365X3
375X3
385X3
395X3
Decline Sit-Ups
15 lb X3X10
Ran out of time. Later I will do some GHR's and some Step Ups.
I am going to change the Speed Rep days where I do my alternating (Push/Pull) 10 sets of 3. I usually use the same weight for all 10 sets, but this morning towards the end I started going up 10 lbs a set and I really liked the way it turned out. So next time I Squat I will probably start @ 315 and end with 405 because of the 10 lb jumps on each set. For the Bench Press, I might start @ 225 and end with 315. If the reps start to stall towards the end I will stay, instead of add 10lbs.
Superman
4/14-4/15
Did not workout. I aggravated my left knee playing laser tag and it swelled up. I could not fully flex or extend it, so I decided to rest and ice it.
4/16/08
"A" Upper Body
Warm-Up
Lying Internal/External Rotations w/15lb DB
Seated Strict Overhead Press
45X15
85X5
105X5
125X5
145X5
160X5
Wide Pull Downs
70X5
100X5
140X5
160X5
185X5
Superset Speed Reps
Bench
I am not sure that anybody really reads this, but anyways here I go. Previously, I talked about adding 10 lbs a set for all ten sets therefore going up 90 lbs from the 1st to last set. It was a bad idea. I learned a valuable lesson that maximal exertion even with weights as low as 60% will fatigue a person's muscles rapidly when supersetting exercises and allowing no rest. It is my understanding that using CAT principles a maximal exertion on 225lbs equates to the same force production as maximal exertion on 275 lbs. My logic was faulty thinking that I could add weight on every set, keep the same time between sets, and expect to complete the workout. I usually use 275 for 10 sets of 3 very easily with little slowing of the bar speed by the last set. By the time I was on my 8th set (295lbs) bar speed was non-existent and I was not able to complete even 3 reps. Heck, I use 300 for 5 sets of 6 on heavy days. Needless to say, I will not be trying that again. My next "A" Upper Body Workout I will probably do 10 Sets of 5 using 225 on Bench Supersetted with Bodyweight Pull-Ups for 10 sets of 5. If I add weight, it will be on the 9th or 10 set.
Chin-Ups
BWt to 45 lbs by 5 lb increments X 3
Push-Ups (Hands on Basketballs, Feet elevated onto 32" Box)
BWtX20X1
Bent DB Flys
20X20X1
4/17/08
"A" lower Body
Warm-Up
Side/Front Lunges
Trap DL
135X5
225X5
315X3
405X3
Added Belt
455X1
495X5
Sit-Up (DB behind head)
NWX10
20X5
40X6
High Volume Speed Reps
Superset (No Rest)
Low Box Squat (Raw, 10" Box)
315X5X10
Decline Sit-Ups
NWX5X10
Later I will do some Step-Ups and GHR's.
Superman
Monday
4/21/08
"A" Upper Body
Warmup
Lying Internal/External Rotations
15lb DB
Seated Strict Press
45X10
85X5
105X5
125X5
145X5
165X5
Wide Pull Downs
90X5
140X5
160X5
180X5
190X5
Superset Speed Reps
Bench (Feet Up to eliminate Leg Drive, 2 second pause)
225X5X10
Chin
BWtX5X10
I will probably start working out twice a day: AM and PM
Componds in AM
Isolation and Unilateral PM
PM:
5 Rep Pyramid with No Rest
Incline DB Press
20,40,60,80,60,40,20 X 5
One Arm Row
20,40,60,80,60,40,20 X 5
Superman
Tuesday
4/22/08
Warmup
Side/Front Lunges
Trap DL
135X10
225X5
315X3
405X2
455X1
500X5
Superset
Box Squat (10" Box, 2 sec pause, raw)
315X5X10
Decline Sit-Up
NWX5X10
Superman
Thursday
4/24/08
"B" Upper Body
Bench (3-4 Min Rest Between Sets)
45X10
135X3
185X3
245X3
300X6X4
300X7X1
When I began this workout 300 lbs was my 6 RM. Six weeks ago, I used this weight for 5 sets of 3 and added a rep every two weeks so now I have completed 4 sets of 6 with my previous 6 RM and a set of 7. All were performed raw with a pause on the chest. I will drop reps from here out and add weight.
Chin-Ups
BwtX3
35X6
35X5
Was going to do 5 sets of 6, but my focus was not there so I stopped.
Later this afternoon I will perform some Weighted Dips and Bent Rows
PM:
Superset
Dips
Bwt+170X1X10
Bent Row
195X1X10
Superman
Monday
4/28/08
Supposed to do this last Friday, but I played a few B-Ball games last Thursday and was extremely sore for the past few days.
"B" Lower Body
Squat (Belt Only)
45X4
135X5
245X3
335X3
405X6X4
405X10X1
Will start dropping reps and adding weight.
GHR (still catching and pushing up, but can see progress)
BwtX10X3
Step-Ups (Used a 24"box)
In previous workouts, I was pushing up with the toes on the non-working leg. I eliminated that by staying on my heel and picking my toes up off of the ground. This was much more effective and an ego killer.
BwtX10X3 (each leg)
Superman
Tuesday
4/29/08
"A" Upper Body"
Seated Strict Press
45X5
75X5
105X5
135X5
170X5
Wide Pull Downs
50X5
100X5
150X5
200X5
Bench
(Feet Up to eliminate leg drive, long pause, timed 30 seconds between sets, worked on acceleration off chest)
245X3X10
Chin-Up
timed 30 secs between sets
BwtX3X10
2 hrs later
Tricep Press Downs w/rope handle
50X10X3
Hammer Curl
90X10X3
Superman
Thursday
5/1/08
Warm-Up
Side/Front Lunges
Front Squat
45X5
135X5
185X3
245X1
295X1
Added belt
335X1
385X1
410X1
I should have went for 425, but I was sore from the GHR's on Monday and decided to save it for next time.
Sit-Up (DB behind Head)
NoWtX5
10X5
20X5
40X5
Squat Walkout Overloads (Belt Only)
655X15 secsX3
In each 15 sec time frame, I would go as low as I could and stop before the point of no return, getting progressively deeper with each set. I would probably say they were 3/5 Squats.
Superman
Friday
5/2/08
Right arm sore from baseball practice and a few games of dodgeball.
Floor Press
135X10
185X3
225X3
275X3
315X3
335X3
355X1
365X1
I think I might try some sort of board press/close grip BP for my next max effort.
Wide Pull Ups (Plates suspended by rope)
BwtX3
Bwt+20X1
Bwt+40X1
Bwt+60X1
Bwt+70X1
Bench Overloads
475X15 secsX3
Pyramid Burnouts (No rest)
DB Incline
20,40,60,80,60,40,20,40 X 5
One ARm DB Row
20,40,60,80,60,40,20,40 X 5
Superman
Monday
5/5/08
AM
Warm-up
Lying Internal/External Roations
Seated Strict Press
45X5
75X5
105X5
135X5
170X5
Wide Pull Downs
50X5
100X5
150X5
200X5
Bench (Used 3 different hand positions, No Leg Drive, timed 30 seconds between sets, 2 sec pause worked on speed off of chest)
250X3X10
Chin-Up (Used 3 different hand positions, timed 30 secs between sets)
BwtX3X10
PM Accessory Work:
Slow Eccentrics/Fast Concentrics
Skull Crushers w/Hammer Curl Bar
60X10X2
70X10X1
Hammer Curl
90xX10X3
Lying Internal/External Rotations
20X10X1
25X10X1
DB Front Raise
15X5X1
20X5X1
30X5X1
Superman
Tuesday
5/6/08
6:45-7:45 AM
Warm-Up
Bwt Lunges
Romanian DL
135X5
225X5
275X3
325X6
Speed Reps (Slow eccentric, pause w/explosive concentric, strict 30 seconds between sets)
Low Box Squats 3" below parallel
355X3X10
Decline Sit-Ups (DB Behind Head)
15X3X10
Next LB Speed Day I might alternate the order of the Heavy Reps (RDL) with the Speed Reps (Bx Sq/DC Sit-Ups). This works fine with UB, but after RDL's my hams and low back were tight and it was harder to get depth on the Box Squats. I think it has to do with ROM of the 1st lift compared to the 2nd.
Ran out of Time
PM:
Side Bends
Reverse Hypers
Superman
Thursday (Heavy Upper Body)
5/8/08
Warm-Up
Lying Internal/External Rotations
20lb DB X10X1
Raw Bench
45X5
135X5
185X5
245X5
315X5X5
Bent Row
155X5X5
Ran out of time:
Later This Afternoon I will:
Superset
Weighted Dips(Rope is tied around waist and looped through plates)
Bwt+180X1X10
Upright Row135X1X10
Superset
Tricep Press Downs w/Rope Handles
50X10X3
Hammer Curl
90X10X3
Superman
Friday (Heavy Lower Body)
5/9/08
Warm-Up
Bwt Lunges
Squat
45X5
135X5
245X5
335X3
Added Belt
435X5X4
445X6X1
Superset Speed Reps (was planning on doing 10 sets, but only did 6 because of time)
Deadlift
315X1
405X1
500X1X6
Sit-Up (DB Behind Head)
40X1X6
The Squats are becoming more intense with regular increses in weight, so I may lay off of the Conventional DL's and throw in a less stressful lift on the lower back. I am thinking about Trap DL standing on plates.
Later:
GHR
BwtX10X3
Peterson Step-Ups
BwtX10X3
Superman
Monday (Max Upper Body)
5/12/08
Close Bench (about 14" Grip)
45X5
135X3
185X1
245X1
335X1
365X1
Chin-Up
BwtX3
Bwt+25X3
Bwt+50X1
Bwt+75X1
Bwt+90X1
Bench Overloads
475X15 secs X 3
Forced Rep Bench (Slow Negative, Spotter Help Up)
425X1
DB Incline Pyramid Burnout (No Rest Between Sets)
20,40,60,80,60,40,20,40,60X5
Skipped One Arm Row to rest lower back
Will add some lockout work because if I do not generate enough speed off of the chest then I will not get it up.
Superman
Tuesday (Max Lower Body)
5/13/08
Warm-Up
Bwt Lunges
Front Squat
45X3
135X3
185X1
245X1
295X1
335X1
Added Belt
385X1
425X1
All the weights felt heavy this morning. The 425 was vey tough and my back started to round. Will probably switch lower body max lift next time. I will probably add some lower back work in as well.
Sit-Up (Db behind head)
NoWtX5
10X3
20X1
30X1
35X1
45X1
50X1
Squat Walkout Overloads (Belt Only)
655X15 secX3
Did a few half squats to feel the weight lower
Peterson Step-Ups (Wt. is DB in each hand)
BwtX5
10X5
20X5
Superman
Thursday (Speed/Volume Upper Body)
5/15/08
6:45-7:45 AM
I need lockout work because if I do not generate enough speed at the bottom then most likely I will not succeed with the rep. I like this lift better than floor press.
3 Board Bench Press
45X6
135X6
185X6
225X6
275X6 (Very Slow Eccentric)
Strict Barbell Curl
45X6
95X6
135X5
Speed Bench (feet up, strict pause, 40 secs between sets)
225X5X10
Chin-Up (pause at bottom, 40 sec between sets)
BwtX5X5
BwtX3X5
Was planning on doing 10 sets of five, but was gassed and only did 3 on the last five sets.
Later
Lying Internal/External Rotations
Probably a few sets of DB Raises,
Skull Crusher & Incline DB Curl (Cosmetic Purposes)
3:30-4:00 PM
Skull Crusher
65X10X3
Incline DB Curl
35X10X3
Front Raise
20 lb DB'sX10X1
30 lb Db'sX7X1
Lateral Raise
20lb DB'sX10X1
30lb DB'sX8X1
Lying Internal Rotations
30lb DB X10X2
Lying External Rotations20 lb DB X10X2
Superman
Friday (High Rep/Volume Lower Body)
5/16/08
6:45-7:45 AM
11" Box Squat (2-3" below parallel, Paused on Box)
135X10
225X5
315X10X3 (1 Min Between Sets)
Decline Sit-Ups (Db Behind Neck)
NoWtX10X2
20lbsX10X1
Romanian DL (Double overhand)
275X12X1
Superset
Back Extension
125X10X3
Crunch
10lbsX10X3
Superman
Monday (Speed/Volume Upper Body)
5/19/08
6:45-7:45 AM
3 Board Bench (Slow Negative/Pinky's on Rings)
45X10
135X6
185X6
225X6
280X6
Wide Grip Pull Downs
50X6
75X6
100X6
125X6
150X6
Bench (Feet Up/Flat Back 30 Sec Between Sets)
225X5X10
Strict Barbell Curl (30 Sec Between Sets)
95X5X10
Superman
Tuesday (Speed/Volume Lower)
5/20/08
6:45-7:45 AM
Squat (Athletic Stance, Paused @ Bottom, About 3" Below Parallel)
45X3
135X3
225X3
315X3X10 (Timed 30 Sec Between Sets)
RDL
135X6
225X6
315X6
Superset
Back Extension
125X10X3
Crunch (Db behind Neck)
10lbsX10X3
Superman
Thursday (Heavy/Mod Volume Upper)
5/22/08
6:45-7:45 AM
Warm-up
Lying Internal/External Rotations
15 lb DBX10
Supersetted Work Sets (2-3 minutes between sets)
Raw Bench (strict pause)
45X10
135X5
245X4
330X4X5
Bent Row
175X4X5
Superset (1 minute between sets, slow eccentics)
Dips
Bwt+180X1X10
Upright Row
135X1X10
Later
Tricep Press Downs
50X10X3
Hammer Curl
90X10X3
Superman
Friday (Heavy/Mod Volume Lower Body)
5/23/08
6:45-7:45 AM
Warm-Up
Front Lunges/Wide Bwt Squats
Raw Squat
45X5
135X5
245X3
335X3
Added Belt
465X4X4
485X5
Superset (20-30 secs between sets)
Snatch Grip DL (Raw/No Belt, Worked on Speed)
405X1X10
Sit-Up (Db Behind Neck)
40X1X10
Later
Back Extensions
100X10X3
Crunches
20X10X3
Notes:
I was extremely pleased with the squats (All were well below parallel). Next cycle (Week after next) I hope to do 505-525 for five sets of three. I loved the Snatch Grip DL and will keep it in the arsenal.
The back extensions and frequent hip flexor stretching are alleviating my low back pain.
Superman
Hey Superman
You've got some good lifts going there.
I've got a question, please:
I read that as 10 singles - is that right? I've never come across dips for singles before, what's the thinking behind that?
THanks,
Nick
Superman
Nick,
I was reading squatbigs training log one day and noticed he did multiple sets of heavy singles. I had never done anything like that before and decided to apply it to my own training. I take a weight that I would probably struggle with for 3-4 ugly reps and end up doing that same weight 10 times within a four to five minute time span. You might notice that on my "B" days or Heavy Upper and Lower days, I will follow my bench and squats with a similar movement doing 10 sets of 1. The same muscle group, though from a different, angle will be targeted by the accessory. The focus of the accessories are maximum contraction speed. I look at it as being able to perform a higher volume of work at heavier loads, with better form and speed, all in about the same amount of time as trying to perform 3-5 less than perfect reps in a row. These accessory movements will change periodically, but with the same goal in mind. Weighted dips are by far my most favorite upper body exercise and the movement is similar to an arched bench press. I treat weighted dips as any other primary movement: max, heavy singles, triples, 5X5, 3X10 etc..
Superman
Monday (Max/Supermax Upper Body)
5/26/08
5:30-6:30 PM
Warm-Up
Lying Internal/External Rotations
Floor Press (off of boxes, 1st rep has no eccentric, any weightX1 is pushing dead weight)
135X10
185X10
225X10
275X10
315X3
335X3
335X1X3
365X1
Hammer Grip Pull Downs
90X10
140X10
180X3
230X3
230X1X3
270X1
Bench Rack Lockout/Overloads (3"-4" ROM)
445X15 secs
465X15 secs
485X Barely Missed Lockout
DB Incline Burnout
20,40,60,80,60,40,20,40,60,80,60,40,20X5
One Arm Row Burnout
20,40,60,80,60,40,20,40,60X5
Notes:
Had no spotter. I wanted to do some heavy close bench press, but settled for floor press.
Superman
Hey Superman
THanks, that's interesting. Good of you to take the time to reply.
I prefer dips to bench as well, although I'm not as strong as you, I think my leverages are just more suited to one than the other.
Your training seems to be going well - are you planning to compete?
Nick
Superman
Nick,
Thanks for the question. I hope to compete one of these days.
Superman
Tuesday (Max/Supermax Lower Body)
5/27/08
6:45-7:45 AM
Warm-Up
Bwt Lunges
Sumo DL
135X10
225X5
3135X3
405X3
Add Belt
455X3
505X1
545X1
Squat Walkout Overloads (Belt only)
655X15 SecsX3
Notes:
I was tired and everything felt heavy this morning. Probably from the heavy upper body yesterday evening. I don't think that sumo is the right DL style for me. 545 was relatively easy, but left some in the tank for next time. I am able to get deeper and deeper with the 655 (probably at a half squat now).
Superman
Thursday ("A" Upper Body-Speed/Volume)
5/29/08
6:45-7:45 AM
Seated Strict Press
45X15
95X10
135X10
Wide Cable Pull Downs
50X10
100X10
135X10
3 Board Bench Press (Pinky's on rings, No Arch/Leg Drive, 30 Seconds Between Sets)
265X3X10
Wide Pull Ups (30 Seconds Between Sets)
BWtX3X10
Superset
DB Front Raise
20X15X2
Barbell Curl
85X15X2[/b]
Notes:
In my new short cycle (AABC), I am going to use one "A" day to focus on my weaknesses (shoulder) and lockout power. The other "A" day will focus on speed off of the chest and shoulder work.
Superman
Friday ("A" Speed/Volume Lower)
5/30/08
6:45-7:45 AM
Sumo (Raw)
135X10
225X5
315X5
385X10
Raised Conventional DL (weight sat on 5"Boxes, raw)
315X3X10
GHR
BwtX10X2
Crunches (DB behind Neck)
25lbX10X2
Notes:
I need lower back and hamstring work desperately. The raised DL was a totally different animal. Usually, the weight is accelerating, but lifting from a dead stop just below the knee was tough. I will probably change my speed work from 10 sets of 3 to 5 sets of 6. I know I reach my minimum volume threshold in total reps, but not with each set of 3 reps. I hope the 6's will do that.
Superman
Monday ("A" Speed/Volume Upper Body)
6/2/08
11:00-12:00 PM
Seated Overhead Press
45X10
95X10
145X10
Wide Grip Cable Pull Downs
45X10
90X10
145X10
Bench Press (Flat back, Knees Up, No leg drive, 1 min Between Sets)
245X5X6
Chin-Ups (1 Minute Between Sets)
BwtX5X6
Skull Crusher
55X15X1
Incline DB Curl
25X15X1
Notes:
During today's workout this is the first time I tried lifting on a set tempo. Usually I do not give it any thought and lift the weight regardless of time. For all lifts I used a 3-1-0 Tempo. Three seconds to lower, a one second pause, and performed the concentric as hard and fast as possible. Talk about difficult. My muscles felt every milimeter of the eccentrics and it was great. The TUT for the 10 reps was 40 seconds, 5 reps was about 20 seconds and the 15 reps for 60 seconds. I was so worn out by the time I started on skull crushers and DB curls that I had to lower the weight dramatically and even drop a set I was intending on doing. Anyways it was a really great workout and I will continue with the strict tempos.
Superman
Monday (Volume/Speed Upper Body)
6/9/08
9:00-10:00 AM
Seated Press
45X10
95X10
135X10
Wide Grip Pull Downs
50X10
100X10
145X10
Bench (Flat back/feet up, 30 Secs between sets)
255X3X7
255X2X2
255X1X1
Chin-Up (30 Secs between sets)
BwtX3X10
Close Grip Floor Press (1 min between sets)
225X10X1
225X9X1
225X8X1
DB Curl (1 min between sets)
35X10X2
35X6X1
Notes:
I was supposed to go heavy last Thursday and Friday, but I was out of town and decided to hold off. I thought I might throw in a couple of light days and go heavy this Thursday and Friday. When I complete the 3X10 and 10X3 with the attempted weight and strict rest periods, I will add 5-10 lbs.
All reps were 3-1-0 tempo.