A Top 40 Weightlifting Blog

Friday, March 23, 2007

Friday 2nd Bench Work Out

Today I tried some different movements that I've been thinking about incorporating in my bench training. Here's what happened.

Declined Bench Press(~30 deg) - 6 sets/8 reps/225lbs.
Bent Over Barbell Rows - 135lbs/8 reps, 185lbs/8 reps, 205lbs/8 reps, 225lbs/8 reps.

For the declined bench I used a narrow grip, about 1 inch inside the rings. The bent over rows I did raw, no belt or straps. I think both of these movements will be valuable to my bench training.


Thursday, March 22, 2007

Thursday Squat Singles

After Monday's deadlifts I have been very negative about my progress since my surgery. Today my attitude has changed. Here's why.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/single, 405lbs/single.
Box Squats - 315lbs/3 reps, 365lbs/3 reps, 405lbs/2 reps, 425lbs/single.
Inclined Leg Press - 360lbs/6 reps, 540lbs/6 reps, 630lbs/6 reps.
Donkey Calf Raises - 300lbs/8 reps, 340lbs/8 reps, 400lbs/8 reps.

My PB's for squats and box squats are 440lbs and 455lbs. I'm very pleased with my lifts today. I'm currently working on a new routine to work on my weak points. For deadlifts I'll be doing only sumo style lifts and I'll continue to work on my upper back strength. For bench press I'll be working on my shoulders and work out twice a week instead of only once. For squats I'll continue to work on my posterior chain with heavy good mornings and Inclined leg press will help with handling the heavier weights with out injury.
To sum up; deadlifts are down, bench is normal, and squats are normal. Not too bad.


Tuesday, March 20, 2007

Tuesday Bench Singles

Today was a much better work out than yesterday. I didn't think I would be making a new 1RM on the bench because I've been doing singles now every week for about three weeks now. Here's how today went.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/2 reps, 295lbs/1 rep, 315lbs/fail, 295lbs/1 rep, 295lbs/1 rep.
Dips - 6 reps, 6 reps, 6 reps, 6 reps (+10lbs).
Standing Rack Press - 115lbs/6 reps, 135lbs/6 reps, 155lbs/6 reps.
super set
Cable Extensions - 150lbs/10 reps, 170lbs/10 reps, 190lbs/10 reps.
Overhead Bent Cable Extensions - 130lbs/10 reps, 150lbs/10 reps, 170lbs/10 reps.

The bench press went very well. I felt very solid on the bench. My dips keep getting better and better. After 3 sets of 6 reps I decided to add a 10lbs plate. Next week I'll try even more weight. I've added rack presses to increase my shoulder strength. I think a weak point in my bench press is my shoulders. The cable extensions were just for fun. Till next time.


Monday, March 19, 2007

Monday Deadlift Singles

Today I had visions of pulling some big iron. Deadlift singles. I've found the hard way that I'm not completely back from my surgery. My posterior chain is still lacking the strength in once had. There's more hard training to come before I'm back to my former glory. Here's what happened today.

Deadlifts - 225lbs/6 reps (sumo), 315lbs/6 reps (sumo), 405lbs/1 rep (conv), 455lbs/fail, 455lbs/fail, 405lbs/1 rep.
Shurgs - 315lbs/6 reps, 365lbs/6 reps, 405lbs/6 reps, 425lbs/6 reps, 455lbs/6 reps, 475lbs/4 reps.
Chin Ups - 4 sets/4 reps/110, 90, 70, 50lbs assistance.

I perform the chin ups with a parallel grip. I'm very weak at chins and I find these the most comfortable. Right now my back feels great. I can definitely feel my lats. I'm sure chin ups will end up like my dips. Harder than hell but I can still do them.


Saturday, March 17, 2007

Friday Squats

Yesterday was squat day and I was really motivated to lift. Work this week has been hell and I wanted to burn off any tension with an intense work out. Here's how things went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 6 sets/5 reps/295lbs. (no box)
Heavy Walk Outs - 495lbs, 545lbs, 585lbs.
Good Mornings - 315lbs/6 reps, 315lbs/6 reps, 335lbs/6 reps.

I didn't use a box for my squats and they felt great. The walk outs felt lighter and so did the good mornings. My posterior chain is getting stronger and catching up with the rest of my body.

I got some good news the other day. My gym has been without a power rack for a while now and I was told a new rack was purchased and will be here in 6 - 8 weeks. Here is a link showing the rack. http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=893

I can't wait. To break in the rack I think I'll do some knees up deadlift partials. My PB is 725lbs raw, no straps only a belt and chalk. Stay tuned

Wednesday, March 14, 2007

Bench Extravaganza

Today a buddy of mine joined me for some bench press training. Vinnie is a big bencher. He has managed a 355lbs raw bench at 198lbs. Today I borrowed a bench shirt from another friend and Vinnie was eager to take some big iron for a ride. Here's Vinnie's numbers

Raw Bench - 135lbs/12 reps, 225lbs/12 reps, 275lbs/6 reps, 315lbs/3 reps.
Shirt Bench - 315lbs/didn't touch easy press, 365lbs/didn't touch easy press, 405lbs/1 inch to touch easy press, 405lbs/1 inch to touch easy press.
Close Grip Bench - 225lbs/3 sets/8 reps.

Vinnie's shirt didn't fit very well. He has large arms and a smaller chest so I couldn't pull the arms up all the way and the body of the shirt was quite loose. I can imagine that if Vinnie was benching in a custom shirt that fit properly he would easily press up 200kg (440lbs). Very awesome for a guy who weighs under 200lbs.

Here's my bench work out today. Not too bad if I do say so myself.

Raw Bench - 6 sets/5 reps/225lbs.
Dips - 6, 6, 4+2 reps.
Close Grip Bench Press - 135lbs/12 reps, 185lbs/10 reps.

I also did some high rep sets.

Raw Bench - 225lbs/14 reps, 275lbs/5, 3, 1 reps.

The 225lbs for 14 reps is a new max for me. I think my previous PB was 11 or 12 reps.

Today there were a lot of serious lifters in the gym. I've thought about hosting a bench night once a month and after sharing my idea with a few of the patrons I now realize how popular an idea it is. Most of the lifters at the gym are solo lifters and would like the opportunity to work out with a training partner. I'll enjoy working on this project and make it happen soon.


Monday, March 12, 2007

Deadlift Monday

Today was my last day of volume deadlift training. It went something like this.

Deadlifts - 6 sets/5 reps/365lbs.
super set
Shrugs - 405lbs/6 reps, 455lbs/6 reps, 455lbs/6 reps, 405lbs/8 reps.
Lat Pull Downs - 195lbs/6 reps, 225lbs/6 reps, 225lbs/8 reps.

I also did some hammer curls today.

Hammer Curls - 50lbs/12 reps, 60lbs/12 reps, 70lbs/10 reps.

I was pretty tired after work today so my work out lacked that certain something. Next week is singles. Yeeha!


Saturday, March 10, 2007

Squat Friday & Saturday

Friday was squat day and now my legs are sore. Here's why.

Bench Squats - 6 Sets/5 reps/285lbs.
Heavy Walk Outs - 495lbs, 545lbs, 565lbs.
Good Mornings - 275lbs/6 reps, 315lbs/6 reps, 335lbs/6 reps.
Donkey Calf Raises - 260lbs/6 reps, 300lbs/6 reps, 340lbs/6 reps.

The squats were good. I use a bench instead of a box for safety, I don't have a spotter. I used my knee wraps on the 3rd set. Once again just to get the feeling of them. Last week I found my feet were stretching when I was doing walk outs. This week I tightened up my shoes and my feet were much more stable. The good mornings were solid. 335lbs for 6 reps is a new max for me. I just threw the donkey's in for something fun. A very good work out.

On Saturday I went to McLifter's gym to try out my Inzer EHPHD bench shirt. I was thinking that I wrecked my Titan Fury bench shirt by washing it too much so I wanted to try another shirt to see what I would bench for a single. There's no need to worry I didn't ruin the shirt. Here's what I did.

Last week bench shirt training - 160kg/single Titan Fury NXG+

This week bench shirt training - 140kg/easy single, 160kg/miss twice Inzer EHPHD

Seems to me the Titan is working just fine.


Wednesday, March 07, 2007

Bench Press Wednesday

Another amazing bench day. My energy and endurance levels are slowly getting better and I'm adding more sets to my work outs every week. Here's how today went.

Bench Press - 135lbs/12 reps (w/u), 6 sets/6 reps/210lbs
Free Dips - 5 sets/6, 6, 5, 4, 3 reps.
Scull Crushers - 80lbs/8 reps, 110lbs/6 reps, 100lbs/8 reps, 90lbs/8 reps, 80lbs/8 reps.
super set
Cable Extensions - 150lbs/10 reps, 180lbs/10 reps, 200lbs/10 reps.
Barbell Curls - 80lbs/8 reps, 90lbs/8 reps, 100lbs/8 reps.
Sit Ups - 12, 12, 12, 8 reps.

Once again I'm spent. Yes you seen it right, I did do ab work again today. It's always good to work the "MONO AB". See ya Friday for Squat day.


Monday, March 05, 2007

Monday Deadlifts

Oh Boy! My lifts are coming back. On Sunday I was talking to my wife about how I wanted to lift bigger than I ever have before. I'm really wanting to bend some bars. I know this is the goal of all powerlifters but after my surgery I'm feeling that I'm almost back to my previous strength levels. I want to meet those levels again and cruise right on past them. Here's how today went.

Deadlifts - 6 sets/5 reps/355lbs.
Super Set
Lat Pull Downs - 175lbs/6 reps, 210lbs/6 reps, 210lbs/6 reps, 225lbs/6 reps.
Barbell Shrugs - 315lbs/8 reps, 365lbs/8 reps, 405lbs/6 reps, 455lbs/5+3 reps.
Sit Ups - 12, 12, 12, 8 reps.

The shrugs felt amazing. I felt like I could have put another 100lbs on the bar. May be I should have? All the deadlifts sets felt light and somewhat easy. I'm driving more with my legs and I'm sure thats the reason. It's funny how light the lat pull downs feel after doing heavy shrugs. I'm almost at the bottom of the stack so it's time to get off my ass and start doing some chins.


Saturday, March 03, 2007

Squat Friday and Shirt Saturday

Once again I'm behind on my blog posts. I know my fans are always waiting eagerly to read my next installment of my life as it pertains to the lifting of metal (I roll my eyes). Any way enough with the sarcasm here's what happened.

Friday 2nd March 2007

Box Squats - 6 sets/5 reps/275lbs (3rd set with knee wraps)
Heavy Walk Outs - 4 sets/455, 495, 545, 565lbs
Good Mornings - 275lbs/6 reps, 315lbs/6 reps, 315lbs/6 reps.

A very strong work out. With the box squats, I'm driving the weights up with more explosion. I need to get some different footwear for the heavy walk outs. My right foot felt like it was being stretched laterally. The good mornings were amazing. I feel very strong and I can't wait to go up in weight next week.

Saturday 3rd March 2007

McLifter gave me a call Friday night and asked if I wanted to come over and work on my bench shirt training. Indeed I did so I went. Here's the result.

Bench Press - 60kg/8 reps, 100kg/6 reps, 120kg/3 reps.
Put on the bench shirt.
Shirt Bench Press - 140kg/couldn't touch, 160kg/miss, 160kg/1 rep, 160kg/1 rep, 170kg/miss.

I'm happy with my performance but I can't help but think there's still something wrong. Everyone says I should be able to get 30-60kg out of the shirt. I seem to be getting only 10kg. I know it's early days yet and powerlifting is a sport of persistence. I'll continue to stick with it and work my raw bench. I can't go wrong with that.


PS; here is a link to my latest training clip. I'm really working on keeping my elbows in.