Dec 1st 5x5 Deadlifts

Deadlifts: 5x5x325

SLABS: 2x10x100, 10x115, 10x130, 6x145, 2x10x130.

Half Foam Roller Arch Work: 3 mins.

Light Cardio: 20 mins.

Done.


The guys at R.I.P. normally pull after squats on Saturday's and I could not remember if I was supposed to pull today or not. Their thinking of pulling after squats is because in competition you pull on the same day you squat. Also they feel the extra recovery day works for their benefit if they just slam squat day with deadlifts too. I guess I am going to figure out if this is the right thing for me and in the event that it isn't and I tell them I won't do it I wonder if they will get pissed?


Bench Master

Bench Master

Dec 1st The Morning After

Today's Morning After Pill called for an immediate session of 5x5 for deadlifts. Fuck it! Here we go!


Bench Master

Nov 30th R.I.P. Bench

Bench: 5x6x205

Tricep Pushdowns with Purple Band: 3x20

One Arm Rows: 6x60, 6x70, 6x80, 6x90, 3x10x100

Done.


Today was about form yet again. I am not allowed to go heavy until I get it right. I didn't realize how much lower the gym benches were compared to competition benches. I had to really tuck my feet way under in order to "arch" correctly and it really sucked because it called for me to be super flexible to tuck my feet further back than I was used to. I did just fine. I'm getting better.


Bench Master

Nov 25th 5x5 DL's

Deadlift: 5x5x315. 1x365

SLABS: 5x110, 5x125, 5x140, 5x155, 4x10x115

Foam Rollers (Arch Work) : 3 mins


The 315's were a joke so afterwards I pulled 365 just to see how fast I could pull it. No problem! Nice and fast. I still think 315 is a good place to start so I wll stay there for 5-10 pound increases per week.


Bench Master

Nov 24th The Morning After

My hips and low back are so sore and I didn't squat yesterday! My form has to get better with all this madness! Ugh!


Bench Master

Nov 23rd R.I.P. Reconstructive Surgery

Today I was not allowed to use any more than 225 for benches. I had to work on form and technique so I warmed up and when I got to 225 this is what I did:

Full Bench: 4x3x225

4 Board Presses: 4x3x275

One Arm Rows: 12 reps with 60, 70, 80 and then 4x12x90

That's it! My low back and hips hurt so bad! I had a hard time getting off the bench after each set and it sucked! I was also gaspin for air after each set of 275 because I am so tight and all I could concentrate on was how I hurt so bad during the presses! I better get used to this quick because this sucks balls!

I also met my new training partner. I cannot remember her name (I will get it later today and will post it) but I will tell you she trained under the guidance of Ernie Frantz! She is 56 years old, a really sweet grandma type, but she has immaculate form, technique, a super stable set up, a large arch, and she recently smoked 380 at Worlds. Yes you read correctly... she benched 380!

She had the sweetest set up, tuck, and stroke I have ever seen. I am jealous!


Bench Master

Nov 20th Light Bench Assistance

You read correctly. I did not speed bench! According to R.I.P. they do old school stuff. They do heavy bench day and then the other bench day is light assistance. It prevents overtraining and reminded me of the old school Grimwood System I used a while back with great results. So here is what I did:

DB Bench: 4x12x60's

Rope Pushdowns: 4x15x70

Palms Facing Pulldowns: 4x12x115

DB Side Raises/Front Raises Superset: 4x10x20's

Barbell Curls: 30, 40, 50, 60, and 70 pound bars for 15 reps each.


The main focus on the DB Presses was to get used to my new technique. The guys at R.I.P. has a bench coach named Sebastian Burns. You may have heard of him LOL! They are Militia Benchers and I am super tight in the hips and have no arch and my homework was to get limber in my quads, hips, and my lowerback so I can use the Militia technique. The other reason for this was to help correct my squat stance so I can arch better and arch higher. I did a lot of quad and hip streching plus I did low back arch streching so I can decrease the stroke. Also since they throw the weights back and it is apparently easier to do when you are arched and not flat (less shoulder rotation) I can understand the need to learn how to arch correctly.

I bench with them again on Monday and will start squatting with them on Saturday December 5th. I can't wait! I am restructuring everything. Here we go!


Bench Master

Nov 18th 5x5 Squat

*** Due to last week with 330 being all screwed up I decided to re-do 330 so here I go... ***

I loaded the bar to 330, looked at myself in the mirror and actually said out loud, "Pussy"! So I let go of the bar, loaded it to 340 and just destroyed all 5x5's. On set 4 rep 3 I accidentally buried the shit out of it... no problem! All sets were with 7 min rest periods and I swear I should video tape it and send it to you I.D. and B.M.

I did 5x5 SLABS next with the complete stack of 155 pounds on a single pulley. 2 min rest were taken and then I went home.

I'm stoked.


Bench Master

Nov 17th The Morning After

Well after benching with the guys on Monday I knew I was going to be sore. All I kept hearing was "SQUEEZE" and "PINCH" and "SETTLE" and how can I forget "BELLY"! Well my hands are sore, my forearms are screaming, the middle and low back are tight as shit, and my abs are hurting so bad right under the rib cage! Now that I know what I am supposed to be doing, I think I will finally make some progress if they continue to accept me.

It feels good to be sore in places I haven't been sore in over 6 years.


Bench Master

Nov 16th ME Bench

I now have trained with my new crew. I know I will finally make the progress I have been seeking.

Shirted 1 Board: 4x405 (This is a PR. I wanted to hit 5. I will hit it next week)

1 Arm Rows: 15x60, 12x70, 10x80, 4x10x90.

Side Raise/Front Raise Superset: 4x10x20


It has been a long time since I've trained with a bunch of people that actually knew what they were doing. It was a breath of fresh air to hear audible commands during the entire movement from start to finish. It was also nice to hear someone talk shit about your form because you are doing it wrong and this will lead to premature failure and possible injury.

"Settle! Pinch your shoulders! Elbows... lead with your elbows! Squeeze that fucking bar! Pull! Down down down down !! Belly up belly up! PRESS! Back back back back! HOLD! RACK!"

It was also nice to not have to balance your boards on your own chest. It was especially nice to have someone shirt jack the front and sit the seam behind your triceps correctly... I will no longer have an issue with touching the bar with 405 because I got to that 1 board pretty quickly. I learned that I collaps at the bottom and causes me to "get out of the shirt". I learned all this in 90 mins.


Bench Master

Nov 13th Speed Bench

Speed Bench: 3x185, 2x3x205, 3x3x210, 3x3x215

DB Skull Crushers: 5x10x70's. These were painful.

Rope Handle Pushdowns: 5x10x70

Lat Pulldowns with a Wide "V" Bar: 10x115, 10x130, 10x145, 8x160, 6x175, 6x190, 4x205 the stripped weight down to 160 for 8 more reps. The handle is something I have never seen before. It is exactly like the "V" Bar but the space between each handle is like 10 inches. It was a wicked handle.

Face Pulls: 4x15x80


Not a bad day at all. The skull crushers were painful on the elbow itself. I just couldn't stand anymore than 5 sets of 10 with the 70's. I was pretty brutal. Overall I have no complaints. It was fast and I was happy with my current double progression on lifts.


Bench Master

Nov 11th 5x5 Squat

Squat: 5x5x330

Bent Back GM's: 2x10x225

SLABS: Did several sets of 6 reps with 145 (stack). After I couldn't do them anymore I would still keep the rep range of 6 but with 130. I think I did 10 sets or so.

Leg lifts: 1xFail

I didn't even feel the weight on my back to be honest. I was jacked up and ready to rock. I did almost dump the bar on rep 4 on sets 3 and 4. I pitched way the fuck over and nearly went crashing to the rack like Scott Weech. I will say that I had NO problems at all but because my form is in question I don't know if I truly should go to 340. Honestly I want to repeat 330 or maybe go 335.

The GM's were done because I had this kid with me who asked me to help him increase his squat. He had horrific form and I showed him how to squat. He still squats down and complains of knee pain and did finally started to sit back and lean to get the pressure in his hips. He wants to show up with me again next week but next time I will have a box ready for him to sit back on.

Abs were done with higher weight due to ID's advice. Thanks. It felt great to slam my abs with a heavy hammer.

Yesterday was also a fucking kick ass day because I finally belong to a PL club here in AZ. They lift under the guidance of JR Bolger who is a 308 Elite with a 2188 total. There is also a 198/220 Elite there named T. Pigeon who at 198 totalled 1855. Only 1 lifter benches under 500 and he is in the 181's! There are 12 members and 1 is a female. They all lift for the APF and is about time I found this crew. Membership "donations" are a mere $10 a month and their gym is out of a garage in town by a guy named Bob Clark. Their set up is Old School! 1 Elite Rack, 1 Monolift, 1 custom power bench, Glute Ham Bench, and 2 floating benches. Lots of plates, barely any DB's, no cables, no crutches. They have boxes, chains, bands, and a sled. If you want to train your body you pretty much have to go back to basics with rack training and use nothing but the bar. I'm finally home!

Bench Master

Nov 10th ME Bench

Decline For Triples: 3x315. Failed on the 3rd rep with 325.

OAOHP's: 5x40, 5x50, 5x60, 5x70, 5x80, 5x90.

Rope Handle Pushdowns: 13x42.5, 10x50, 8x60, 6x70, 3x5x80. Last set was a big PR. I've never used 80's with a rope let alone for 3x5's. BTW... resp periods with the 80's were 30 sec. Last set of 5 was also a strip set to 50 for another 5 reps.

Palms Facing Pulldowns: 10x120, 10x140, 8x160, 6x180, 6x200. Last set was also a PR. Normal rep range for this is either 2 or 3 reps.

It was a good day.


Bench Master

Nov 7th The Morning After

Just call me Big Swole.

I woke up this morning all swollen. My muscles were still pumped up and for some strange reason my right shoulder was tight as hell. Dull ache but not a biggie. My forearms are super tight and most of all my triceps were super filled with blood. It was hard to bend my arms and it was like they were perma-flexed or something. Gotta love it!

It's 3:49p now as I type this and my right shoulder is still tight but my upper back, forearms, and triceps are just sore. No more perma-flex but man are they sore! I wonder what I did that made such a difference? It had to have been diet or something since I don't take anything but vitamins and protein.


Bench Master

Nov 6th Speed Bench

Straight from the Shaolin Temple...

Speed: 3x185, 9x3x205, 3x225. This is 2 more sets than usual PLUS a jump to 225 on set 11. I am going to move to 210 or 215 for speed.

DB Skull Crushers: 10x10x65's. That's right bitches. 10x10! Onto 70's!

Palms Facing Pulldowns: 10x115, 10x145, 8x175, 3x6x205 (the 3rd set was stripped to 160 for a superset of 8 reps), 8x160. This is also a PR since I usually tap out at 180. No problems with the 205.

Supermans: 4x10x27.5. I usually use 25's but since I'm all jacked up for some strange reason I said why not.

Face Pulls with a "W" Bar: 10x130, 10x170, 3x10xStack.


I don't know where I got all this ninja moves but I am fucking stoked. I was completely in a zone and didn't even notice all the hot bitches in the gym until I packed up my shit and left. BTW I did all this in 90 mins and no I did not cross over. I wonder how I'm going to feel in the morning? Time to ramp up the Glutamine!

Bench Master

Nov 4th 5x5 Squat

Squat 5x5x320

SLABS: 9x10x115


I decided to squat today and not on the 5th because when I got home I was all jacked up for some strange reason so I left the house and went. I got to the gym at 11p! The 320 at first felt a little heavy and got better with each passing set. I rested for 8 minutes between sets and the 5th set was by far the best. I went deeper than the others, I was faster than the others, my form was better than the others, and cannot explain how reps 21 to 25 were better than the previous 20. Weird.

I did not do the 300 style leg lifts today and decided to up the SLAB work at the advice of ID. He mentioned that I should do somewhere like 7 sets of 6 with the next weight up so I did but went 9 sets of 10 instead. I really wanted to do 15x10 but at this point it was already 1a and really should go home and sleep. So I left. I will do more next week... maybe I will do 7x6x130???


Bench Master

Nov 4th The Morning After

My arms are shaking again. Lots of soreness. This is what I get for skipping a day causing a whole week to go by before hitting the same muscle groups again.


Bench Master

Nov 3rd ME Bench

OAOHP: 10x30, 8x40, 5x50, 5x60, 5x70, 2x80, 1x90, 1x100, 1x110, and then 120 for a max single with the left arm. Zero for the right arm.

DB Skull Crushers: 5x10x65's

Pushdowns with "W" bar: 10x50, 10x60, 10x70, 10x80, 5x90, 2x90

Pulldowns with "V" bar: 8x120, 8x140, 8x160, 3x8x180

Concentration Curls: 5x8x30


Had no spotters so had to go with OHP's. The 120 is a PR for me. I was good for 2 reps on the left but was getting tired because I do this in a ladder style progression. It's a lot of work and have no ill effects from it other than muscular density which is a good thing.


Bench Master

Oct 30th Speed Bench

No Benching. Marcus had surgery the day before and I had to take care of him. I just didn't feel right going to the gym even though Erica was home and able to watch over him.


Bench Master

Oct 28th The Morning After

No ill effects whatsoever. I was not tired at all today and cannot wait to squat again. I think I will go to 320 or 325 for 5x5. Why not? My next squat session will be in 10 days so I will get plenty of recoup time.


Bench Master

Oct 27th 5x5 Squat

Squat 5x5x315.

Leg Lifts & SLABS Supersets: 5x10 for leg lifts and 5x10x60 for SLABS.

300 Style Leg Lifts: 8 reps

Oblique Crunches: 5x5 for each side.


I will admit that the 5x5 was not redonkulous. I will say that it wasn't hard. Granted I had to put in work and on set 5 I decided to bury the shit out of my squats and actually was faster due to the CAT bounce at the bottom. I couldn't take the usual 5 minute rest. I actually had to go 7 mins or so. Lastly I normally squat on Friday and I squatted this Tuesday (3 days earlier). This is one reason why I wouldn't say it was a joke. If I waited until Friday then yes 5x5x315 would have been silly stupid fast!

Changed up the ab work a bit but stil put in work here. The superset was not easy. The SLABS had no body support at all because I decided to use a single stack tricep machine and had to do these free-standing. What a difference!


Bench Master

Oct 27th The Morning After

Still dizzy. Fucking pills! To make matters worse I have to squat tonight instead of my usual day because my son has to have a mild surgery on my squat day so I have to squat 3 days earlier. I was planning on 5x5x315... let's see how I do. Fuck it.


Bench Master

Oct 26th ME Bench

What a shitty day...

Decline DB Press: 30x40, 15x50, 10x60, 10x70, 10x80, 10x90, 14x100 (failed on 15).

OAOHP: 40x5, 50x5, 60x5, 70x5, 80x5.

Skull Crushers with EZ Bar: 12x90, 12x90, 13x110, 9x110.

V-Bar Pulldowns: 10x120, 10x140, 10x160, 3x8x180.


This was a shitty day because I was dizzy as fuck. I took some arginine because I read that it's a vaso-dilator and helps with blood flow plus it binds with lactic acid and creates uric acid and helps flush out lactic acid. Directions say take 1-3 pills and that was it. So I took 3 at once and it really fucked me up. Blood was rushing to my head faster than I could imagine and what was supposed to be a good training day (because I was hoping to feel the effects of lactic acid tolerance) became an absolutely shitty day.


Bench Master

Oct 24th The Morning After

Man I was pooped! I don't think I like benching after 5x5 squats. I was barely productive and wanted to sleep all day when I was at work. I wasn't productive there either. Damn.


Bench Master

Oct 23rd Speed Bench

Speed Bench: 3x185, 7x3x205.

Skull Crushers: 4x10x65's.

Pushdowns (Flat Bar): 10x42.5, 10x50, 10x60, 2x10x70.

Wide Handle Low Pulley Rows: 10x120, 10x140, 10x160, 10x180.


For some strange reason I felt really sick. I think it's a combination of being sick for a week last week and then I don't think I have fully recovered from my last 2 training sessions. My training today pretty much sucked balls despite my speed was right on the money. I'll take it.



Bench Master

Oct 23rd The Morning After

Abs are tight. That's pretty much it. I increased my protein intake and went back to old school supplements and took just regular creatine and glutamine (no more of this "transport plus" crap or "systematic" shit). Just bare bones, white powder, unflavored creatine and glutamine. No problems. Now time to bench.


Bench Master

Oct 22nd 5x5 Squat

Squat: 5x5x300. Easy.

300 Style Abs: 23 reps. This is 2 more than last time.

SLABS: 10x10x100. This was easy. I really wanted to do 12 but had to go get my son.


Bench Master

Oct 21st The Morning After

I took the prior week off due to illness plus I needed to take time off anyway because I haven't rested in months. Well I woke up to screaming triceps, a bruised peck where I dropped that 105 bell, my shoulders were locking, and my hands were shaking... it feels good to be back!


Bench Master

Oct 20th ME Bench

Ladder Training

DB Flats: 30x30, 15x45, 10x55, 10x65, 10x75, 10x85, 10x95, 13x105, 6x115. On rep 14 with the 105's my dumb ass lost control of the bell and dropped that shit on my chest. I had rep 14 which would have been a PR but NOOOOOO... I had to fuck it up!

OAOHP's: 5x50, 5x60, 5x70, 5x80, 5x90. This completed my goal of 5x5 for shoulders but again I was dumb ass today and grabbed the 100's and got 3 with my right arm and got 0 with my left. Owweeee!

Tricep Pushdowns (Rope Handle); 7x60, 10x60, 3 supersets with 60 to failure and then stripped to 50 to failure. Ouch!

Chest Supported Front Raises (Supermans): 4x12x25.

I am spent!


Bench Master

Oct 13th The Morning After

It's been several days since my last squat day and since then the morning after has sucked balls. The morning after squats were gruesome. I am tired but not sore. I feel good that I am squatting so well again but day 2 after squatting I was hit hard. I was hit with flu like symptoms and have not been in the office for 2 days. I also did not bench last night like I normally do so I decided to take this week off and recoup since I haven't taken time off in a while anyway. Overall I am satisfied with the way training has been going from my shoulders to my triceps coming back plus my new found passion for squatting again thanks to 5x5. Overall I am pleased... even with me being sick.


Bench Master.

Oct 9th 5x5 Squat

Squat: 5x5x295. I should have done 7 sets of these. Recockulous!

300 Style Leg Lifts: 21 reps. This is 4 more than last week.

SLABS: 10x10x100! This was my Drunken Master technique. Stances ranged from close medium, and wide stances. Last week I did 7 sets of these.

No cardio. I am still pooped from yesterday's bench volume... though you wouldn't know I'm pooped with the increased volume today for squats and abs. I still know my limits.

P.S. I now weigh 251. Lost 14 pounds in 7 weeks and didn't even know it. There is also no change in my strength levels too. This was my Praying Mantis technique!

Hiya!


Bench Master

Oct 9th The Morning After

Yesterday's 9 sets of 10 for DB Skull Crushers really did a number on my triceps. Ow... but nothing I can't handle. What really did me in was the overall work load. My overall workload is being ramped up and this caused me to be pretty fatigued and I slept a long time. It feels good knowing I can ramp things up to this kind of degree so quickly. Feels good.


Bench Master

Oct 8th Speed Bench

Speed: 3x185, 2x3x205, 6x3x215. No band use just straight weight.

DB Skull Crushers: 9x10x65's. How do you like my Wu-Tang style?

Lat Pulldowns (Palms Facing Bar): 10x120, 10x140, 10x160, 3x10x180.

Chest Supported Front Raises: 4x12x25's

Done.

I think I am going to be sore tomorrow and tomorrow is squat day.


Bench Master

Oct 6th The Morning After

I only got about 3.5 to 4 hours of sleep. I got home from the gym at 10:30p and took a while to wind down. It really sucks having to show up at the office at 4:45a. It wouldn't be so bad if I drove a short distance. It takes an hour to get to my office!

I'm a little sore but that's just because of the multiple reps and sets from last night. Today made it worse because I was at the office until 3:30p. After work I hustled over to my other job and worked until 8:30p. Got home at 9p and here I am. It wouldn't have been so bad if my fucking boss at my 2nd job wasn't complaining about being tired. So I told her what I did last night, what I did today, and how I feel at the store... it shut her up pretty quick that whiny little bitch.


Bench Master

Oct 5th ME Bench

DB Flat Bench for reps: 10x40's, 10x50's, 10x65's, 10x75's, 10x85's, 10x95's, 13x105's (failed on 14), 6x115's (failed on 7).

Tricep Pushdowns with Rope: 5x10x60 (single pulley).

1 Arm Rear Delt Flyes: 5x8x55's

DB Concentration Curls: 4x10x30's

I'm spent.

I thought I could get 15 with the 105's. I would've if I felt good. It really sucks juggling so many things at once and not getting a whole lot of sleep (2 jobs, a family, training, home chores, etc). It could be worse right?


Bench Master

New Section

I was thinking of putting up a new section called "The Morning After Pill". In this section I will talk about how my body feels and what I do (if anything) that alleviates soreness or what not. Thoughts?

Oct 2nd 5x5 Squat

Squat: 6x5x285. Yes that says 6.

3 Way Abs (300 style): 17 "reps". See below for explanation.

SLABS: 7x10x100. Stance varied from close, wide, and ultra wide.


Once I figured out my old style the weight was just blowing up. I decided to do 285 just to see how it goes. After set 1 I figured out the grove and the stance width. I also figured out the degree of back tilt I used to do and sets 2, 3, 4, and 5 were a joke. So I did set 6 and no change in speed at all. Blew up. ID, I know you said to drag this out and I will. I will not go crazy and I think this is NOT the time for my "I don't give a shit" attitude to come out during squats. I will follow your guidance on this and man does it feel good to take a step back, go real old school and feel good about resting 5 mins in between (which in itself still kills me because after 20 seconds I just want to go do it all over again).

The 3 way abs mentioned "300" style I got from the Hollywood trianier of the actors in the movie 300. It goes like this:

1) Thrust your legs up to the ceiling and then twist at the top and drift your feet to the left side and contract the right oblique then put your feet down.

2) Thrust your legs up to the ceiling and then twist at the top and drift your feet to the right side and contract the left oblique then put your feet down.

3) Thrust your legs straight up to the ceiling and then put your feet down.

All this is ONE fucking rep. I did 17 of these and nearly puked. Those fuckers can do multiple sets of 25! I am a little bitch.


Bench Master

Oct 1st Speed Bench

Speed Bench: 3x185, 7x3x205 + Greens

Seated OHP: 3x10x65, 8x65, 5x65 (goal was 4x10 but on the last set I got 8, took a few breaths and was expecting 2 more but I got 5).

DB Skull Crushers: 7x10x65. There! I was expecting 6x10 but I did 7.

Rope Pushdowns: 10x42.5, 5x6x50

Seated Row (V Bar): 10x140, 10x160, 8x180, 4x8x200.

Face Pulls: 10x50, 10x60, 4x10x70

Done.


Bench Master

Sept 28th ME Bench

1 Board Press: 3x405. I missed the 4th rep.

DB Skull Crushers: 7x10x55. Much better.

Rope Pushdowns: 4x8x50

Low Pulley Row (Palms Facing Lat Bar): 10x140, 10x160, 8x180, 3x6x200 and after the last set with the 200's I stripped it down to 140 for an additional 10.

Seated DB OHP's: 2x10x50, 8x50. I was exhausted at this point.


My triceps feel better. 405 even felt better. Thanks ID. This multiple rep record stuff is an aspect of training that I've been missing. Not only is it safer because the weight is lighter, I am able to handle volume on the main lift and struggle with it (which is still ME).


Bench Master

Sept 25th 5x5 Squats

Free Squats: 5x5x275. 5 mins rest between sets.

Leg Lifts: 4x12

SLABS: 5x10x100

Done.

Free squats felt awesome. I was strong out of the hole and it felt nice to accelerate through the top. I never lost form (well, many would say I have terrible form because I am a back squatter like Goggins and Coan). Head was straight, back was flat, I lead with the head first, knees WAY out, and I was just below parrallel before I started the ascent. On some of them I would just bury them. One of my squats that I burried the shit out of I had an issue with my knees. My knees drifted in due to the tightness I have in my trunk when I go IPF depth. I have to regain my former limber self and looks like I will be spending much time doing sumo stretches to get it back. No problem though I know how to do it. 275 is a good place to start. Next week I will just up it to 280 and take it from there. Thanks ID, I will drag this out as long as I can. I like how basic this is.


Bench Master

Sept 24th Speed Bench

Speed Bench: 3x185, 3x205, 2x3x205 + Greens, 3x3x205 + Greens & Purples, 3x205 + Greens, 3x205 no bands.

Seated OHP's (Palms Facing): 5x10x60's

Skull Crushers: 6x10x55's.

Seated Row (Palms Facing Lat Bar): 10x120, 10x140, 8x160, 6x180, 4x6x200.

Face Pulls: 2x10x50, 4x10x60.

Eliptical 15 mins.

Went home.

When all the bands come off the bar weight always feels super heavy at the bottom because there is so much tension at the top with the bands on that when they come off there is an opposite effect and it just feels horrible. I don't think I will do that again.

Skull crushers were good. I got in all 60 reps and will move onto 60's and move up 5 pounds a week so I can get something going. I will also move onto 65's for seated OHP's and the palms facing move really put all sorts of pressure on the front head. I don't know if this is a good thing or not. I guess time will tell.

Seated row's were done only because the machine was right in front of the treadmills where there were a gang of hot bitches looking so I had to represent :)


Bench Master

Sept 21st ME Bench

Shirted 1 Board: 455. Shit balls! This is a disgrace!

DB Skull Crushers: 5x12x50's

Rope Pushdowns (single pulley): 10x42.5, 10x50, 10x60, 5x70. I do these with the goal of hitting 10 reps and move onto the next weight taking only 45-60 sec rest. Call it progressive overload I like to call it climbing the ladder. Either way it's painful.

Pulldowns with a V Bar: 10x140, 10x160, 8x180, 2x4x200 stripped to 2x7x160 as a superset, 4x7x160.

Done

I knew I would not do so well with the 1 board due to the lack of tricep work I've been forced to ditch because I was in terrible pain. Well I didn't feel any pain so fuck it. I tested it with skull crushers with 30's and no pain. Still no pain with 50's. I knew they were out of shape during the 1 board when the lactic acid pain came out of nowhere in my triceps. I cannot remember the last time my triceps actually acted up on me during a bench. This is exactly what happens when a body part is neglected.

ID you were right... I was unpleasantly surprised. 455 sucked balls. I got it but this is nothing to be proud of.


Bench Master

Sept 18th 5x5 Squat

Box Squat: 5x5x315. I did these to APF legal depth standards which is just at parallel (16 inch box)

SLAbs: I did a shit load of these. 8 or 9 sets both feet close and feet comp width for 8-10 reps.

Leg Lifts to Ceiling Thrusts: 4x10 with a slow negative. Ouch.

That's it.


Despite not having squatted in almost a month, I only lost my arch in 1 rep (last set rep 3). The weights moved slower and slower as each rep progressed and I kept to the rest period to 5 mins. I don't think this is enough as I nearly felt like passing out and my form was really hard to concentrate on because of fatigue.

I also do not know if box squats are the best thing for these either. ID, what do you think? Should I do full range and leverage the bounce at the bottom or use the box?


Bench Master

Sept 17th Speed Bench

Speed Bench: 3x185, 3x205, 3x205 + Greens, 4x3x205 + Greens and Purples, 3x205 + Greens.

Bench For Reps: 21x205. This is a 1 rep PR.

1AOHP: 2x10x70's

Lat Pulls With A "V" Bar: 4x10x140

CSR's: 8x90, 10x90, 6x135, then supersetted with 6x115 and then 8x90 as a strip set.

Tricep Pushdowns For Tolerance: Stripped from 50 to 22.5 pounds each to faiure for 2 giant sets. No pain at all due to used a rope handle. I'll do these again next week. I like 'em.

Went home.


Bench Master

Sept 14th ME Bench

1AOHP: Worked up to 2 reps with the left arm and 1 rep in the right hand with 115 pound bell. I cannot believe the difference between 110 and 115. I can do 15 total reps with 110 (9 and 6) and 115 is a total for 3 reps (2 and 1)? Whoa.

Palms Facing Pulldowns: 4x8x180

CSR's: 1 giant strip set with 135, 115, 90, and 70 all to failure.

Went home.


Bench Master

Sept 10th Speed Bench

Speed Bench: 3x185, 3x205, 4x3x205 + Greens, 2x3x205 + Greens and Purples, 18x205.

*** No Shoulder Work ***

Palms Facing Lat Pulls: 4x8x180

CSR's: 4x8x115

Tricep Pushdowns for LATT: 10x50, 10x60, 2x10x70, 7x60, 10x50, 6x50. All rest periods were about 10-20 sec. These hurt like a bitch.

My bitch ass went home.


Bench Master

Sept 7th ME Bench

Floor Press: 350 Failed again.

1AOHP: 2x10x90's

Close Grip Bench Presses: 7x225, 5x225, 4x225. All sets were to failure and 2 mins rest between sets.

Went home.


Bench Master

Sept 5th Squat Day

Missed squats due to had to stay late for work and then after that job I went to my other job. By the end of THAT job the gym was closed. I will now change my training days to Monday, Tuesday, Thursday, Friday.

Monday: ME Bench
Tuesday: Deadlift
Thursday: Speed Bench
Friday: Squat

Sept 4th Speed Bench

Speed Bench: 3x185, 3x205, 5x3x205 + Greens, 3x205 no bands.

1AOHP: 8x30, 6x40, 3x50, 3x60, 2x70, 1x80, 1x90, 1x100, then I went for broke with 115... fail. Not a single rep.

Medium Grip Pulldowns: 4x8x160

Close Grip Machine Presses: With 160 I did them to failure which was at 20, 15, 8, 7, 4. All with about 30 sec of rest between... man these burn. Hands were shaking at this point.

Went home.


Bench Master

Aug 31st Speed Bench

Speed Bench: 3x185, 3x205, 6x3x208 + Greens

1AOHP: 3x5x90's

CSR's: 3x10x90

Close Grip Machine Bench Presses: Worked up to 5x235 and then stripped to 175 for 8, 7, 7, 4 reps. 30 sec rest between sets.

Poopered out.


Bench Master