Max Effort Bench Press

Second week of pre Nationals training is done and I'm crazy about the results so far.

Warm Up - 5 minutes Stationary Bike.
2 Board Bench Press - warm up (full range), 315lbs/5 reps, 365lbs/3 reps, 385lbs/1 rep, 400lbs/1 rep, 315lbs/6 reps.
*super set the following*
Push Ups - 4 sets/10 reps.
Pull Up Negatives - 4 sets/6 reps.
Barbell Curls - 4 sets/8 reps/100lbs.

Next week I'm down to one board and I'm hoping for 365lbs.

Snowdaddy

DE Squat / Deadlift

This week is going very well. I feel like I'm gaining strength and technique every time I work out.

Warm Up - 5 minutes Stationary Bike.
Dynamic Effort Box (14.5") Squats (Inzer Z-suit Bottoms + Belt) - raw warm ups - 3 sets/2 reps/275lbs, 3 sets/2 reps/295lbs, 4 sets/2 reps/315lbs.
Plank (1.5") Deadlifts - 3 sets/4 reps/335lbs.
*alternate the following*
Elbow Planks - 3 sets/hold for 1 minute.
Sit Ups - 3 sets/15 reps.
Broom Handle Twists - 3 sets/20 reps.

Even at 315lbs the box squats still felt not that heavy. I'll go up again next week. On the last set of elbow planks I put a 5lbs plate in both my pockets to make 10lbs of extra weight on my core. It didn't seem to make much of a difference.

Snowdaddy

Dynamic Effort Bench Press

The bench felt really good today. I thought I might be a bit spent from max effort bench last week but everything seems to be good.

Warm Up - Stationary Bike - 5 minutes.
Speed Bench Press - warm up, 7 sets/3 reps/205lbs, 3 sets/3 reps/225lbs.
CG Rack Press - 4 sets/6 reps/225lbs.
Bent Over Cambered Bar Rows - 4 sets/8 reps/220lbs.
Dumbbell Concentration Curls - 3 sets/10 reps/45lbs.
Up Right Plate Rows - 3 sets/12 reps/45lbs.

During the speed bench I always vary my grip moving a finger either in or out on every set. On the rack press I strung a bungee cord across the rack to add a bit more resistance at the top of my press. I guess it adds about 20-30lbs at full extension.

Snowdaddy

455lbs Squat

Here's the video of the 455lbs squat with knee wraps from last night.

455lbs Squat

Snowdaddy

ME Squat Day

It's late Snday night and I'm in the Sanctum. My energy levels are average at best but atleast I'll hit a big squat and get some core work done.

Warm Up - Stationary Bike - 6 minutes.
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps (belt), 405lbs/1 rep (belt and knee wraps), 455lbs/1 rep (belt and knee wraps).
Rack Pull (hole#3 ~7.5 inches) - 2 reps/495lbs (blah!!!).
*super set*
Dumbbell Pull Through - 3 sets/10 reps/45lbs.
Declined Sit Ups - 3 sets/20 reps.
Bar Trunk Twists - 3 sets/30 reps/25lbs bar.

By my last round of core exercises I was yelling out in pain. The core exercises must be working. I'm sure that 455lbs squat in knee wraps is equal to my PB. I'm sorry, I just didn't have enough in me to give the rack pulls proper attention. Tomorrow in the AM I'll be doing speed bench.

Snowdaddy

ME Bench Day Video

Check it out!!!

ME Bench 19 Feb 2010

Snowdaddy

ME Bench Press

First heavy bench day leading to Bench Nationals and it was awesome!!!

Warm Up - Stationary Bike - 5 minutes.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps.
Three Board Press - 365lbs/3 reps, 405lbs/1 rep, 410lbs/1 rep.
*alternate the following*
Push Ups - 4 sets/10 reps.
Pull Up Negatives - 4 sets/6 reps.

It seems that I'm handling the pull up negatives much better and offering more resistance on the way down. I'm sure over time I'll be able to do a wide grip pull up or two. The push ups were way easy but they really work all the stabilizer muscles. Next week I'll drop down to a two board.

Snowdaddy

Speed Squat / Deadlift

I really enjoyed today's work out. I was tired and unmotivated but once I got into it I really had fun.

Warm Up - Stationary Bike - 6 minutes.
Speed Box (14.5") Squats (Inzer Champion suit bottoms and belt) - raw warm ups, 6 sets/2 reps/275lbs, 4 sets/2 reps 295lbs.
Deadlift on 1.5" plank (no belt) - 6 sets/2 reps/315lbs.
*super set*
Elbow Plank - 3 sets/hold for 1 minute.
Sit Ups - 3 sets/15 reps.
Broom Handle Twists - 3 sets/20 reps.

Wearing the suit bottoms really helped with the box squats. I was able to hold my position much better and didn't rock back and forth while sitting on the box. The Plank Deadlifts are forcing me to concentrate on the initial part of my pull. If I don't get my knees under me it's all lower back and that ain't good. All the core work is helping all aspects of my lifts. Of course it should.

Snowdaddy

Speed Bench Press

Another great work out. I'm feeling stronger all the time.

Warm Up - Stationary Bike - 5 minutes.
Speed Bench Press - warm up, 10 sets/3 reps/205lbs.
CG Rack Press - 4 sets/6 reps/225lbs.
Bent Over Cambered Bar Rows - 4 sets/8 reps/160, 210, 220, 220lbs.
Dumbbell Concentration Curls - 4 sets/10 reps/45lbs.
Up Right Plate Rows - 3 sets/12 reps/45lbs.

The CG Rack Presses were performed at about 4 inches above my chest with about an 18 inch wide grip. Very narrow. I liked the way the cambered bar hit my back for the bent over rows. Should be fun for a bit.

Snowdaddy

Today's Training

Here's a video of today's training.

ME Squats / Deadlifts

Snowdaddy

Nationals Training

MONDAY - ME SQUATS / DEADLIFTS
ME Squats	WORK UP TO 1 TO 3 REPS
Rack Pulls	3	1 to 3
Dumbbell Pull Throughs	4	8 to 12
Declined Sit Ups	4	20 to 30
Trunk Twists	4	20 to 30
TUESDAY - DE BENCH PRESS
DE Bench Press	10 to 12	3
CG Rack Press	3 to 4	6
Barbell Rows	3 to 4	6
Barbell Curls	3 to 4	6 to 12
Up Right Plate Rows	3	6 to 12
THURSDAY - DE SQUATS / DEADLIFT
Speed Box Squats	8 to 12	2
Deadlifts off Plank	6	2
Good Mornings	4	8
Elbow Planks	4	1 minute
Sit Ups	4	20
FRIDAY - ME BENCH PRESS
ME Bench Press	SEE NOTE
Push Ups	4	6 to 10
Pull Up Negatives	4	6 to 8
Dumbbell Conc Curls	4	6 to 10
*NOTE*
WEEK 1	3 BOARD	RAW
WEEK 2	2 BOARD	RAW
WEEK 3	1 BOARD	RAW
WEEK 4	1 BOARD	RAW
WEEK 5	3 BOARD	GEAR
WEEK 6	2 BOARD	GEAR
WEEK 7	1 BOARD	GEAR

ME Squat / Deadlift

Today I start my pre-Nationals training. I'm doing a program similar to the Westside program I started before Christmas. The only difference is how the Max Effort Bench Press days will progress for the next 7 weeks. Today was kinda lazy and I didn't feel like working out. I'm glad I did and feel much better for it, as usual.

Warm Up - Stationary Bike - 6 minutes.
ME Squats - 135lbs/8 reps, 225lbs/6 reps, 315lbs/4 reps, 3 sets/1 rep/365lbs.
Rack Pull (Just Bellow Knees) - 495lbs/2 reps, 550lbs/3 reps, 600lbs/1 rep.
Dumbbell Pull Throughs - 3 sets/45lbs/8 reps per side.
Declined Sit Ups - 3 sets/20 reps.

The first set of squats felt horrible. 225lbs felt much better. The last 3 sets of 365lbs singles felt heavy but very controlled. Only a belt for gear. By the last set of pull throughs my glutes were telling me to stop. Obviously a weak point I need to punish. Tomorrow Speed Bench.

Snowdaddy

Speed Bench Press

I goofed today. The work out was really good but I didn't allow for enough warm up and now my elbows are throbbing. I've had a history of bursitis in my elbows but it hasn't bothered me for some time, until today. Here's how things went.

Warm Up - Nil (I worked late last night and slept in this morning).
Speed Bench - warm up set, 10 sets/3 reps/225lbs.
*super set the following*
Inclined Dumbbell Press - 4 sets/10 reps/85lbs.
Pull Up Negatives - 4 sets/6 reps.
Fat Bar Barbell Curls - 4 sets/10 reps/95lbs.

I'm really pumped right now and typing is a challenge. Tomorrow is a rest day then Speed Squats / Deadlifts on Thursday.

Snowdaddy

ME Squats

Short on time this morning. I like to take my time on Max Effort days, the reason is obvious. I'm planing to give it my all this week and take next week off to rest.

Warm Up - Stationary Bike - 5 minutes.
ME Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps (belt), 405lbs/2 reps (belt, knee wraps), 455lbs/2 reps (full gear), 505lbs/2 reps (full gear).
Declined Sit Ups - 3 sets/20 reps.
Weighted Trunk Twists - 3 sets/30 reps/20lbs bar.

A solid work out. I think the 505lbs for a double is a new PB for me. It felt very controlled and I am good for a bit more. Tomorrow is Speed Bench.

Snowdaddy

ME Bench Press

My voice is kinda squeaky today so I think I might be coming down with something. My work out went well but I feel dragged out right now (a few hours later). I've upped my VitC and now I'll see what happens.

Warm Up - Stationary Bike - 6 minutes.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 315lbs/4 reps.
2 Board Press - 345lbs/3 reps, 370lbs/2 reps, 380lbs/1 rep, 315lbs/6 reps.
Floor Press - 3 sets/6 reps/245lbs.
Bent Over Barbell Rows - 4 sets/8 reps/245lbs.
Skull Crushers - 3 sets/10 reps/90lbs.
Dumbbell Concentration Curls - 3 sets/8 reps/45lbs.
Various Light Shoulder Exercises

A great week of work outs considering I was working days. Next week I'm on nights and I'll really hammer. Now to suffer through the week end with a cold. Maybe.

Snowdaddy

Speed Squats / Deadlifts

My energy levels tonight were much higher than last week. Today's work out was more what I expect.

Warm Up - Stationary Bike - 6 minutes.
Speed Squats - warm up squats, 12 sets/2 reps/225lbs.
Speed Deadlifts (on 1.5 inch board) - 4 sets/2 reps/335lbs.
Seated Good Mornings - 4 sets/8 reps/225lbs.
Standing Good Mornings - 2 sets/6 reps/225lbs.
Lying Leg Raises - 5 sets/25 reps.

I find my belly gets in the way during the seated good mornings and I don't get the full range of motion. From now on I'll do good mornings standing. On the 1.5 inch board I was having trouble reaching the bar. Seems my hamstrings are very tight. From now on I'll do speed deadlifts on a board of some kind.

Snowdaddy

Speed Bench Press

The best control I've displayed so far. All my set ups seemed nice and tight and the bar seemed to fly off my chest.

Speed Bench Press - warm ups, 12 sets/3 reps/205lbs.
Inclined Dumbbell Press - 3 sets/10 reps/85lbs.
Pull Up Negatives - 4 sets/6 reps/ my fat ass (308lbs).
OH Dumbbell Triceps Extension - 3 sets/10 reps/45lbs.
Fat Bar Barbell Curls - 3 sets/10 reps/90lbs.
Dumbbell Side Laterals - 2 sets/10 reps/25lbs.

After the second set of pull up negs my outer lats really started to hurt. I managed to finish the sets but just barely. The fat bar curls really hit the biceps and not so much my fore arms as a conventional bar does. I'll continue to use these for a bit. Would you believe the whole work out took only 1hr to finish? Almost a cardio work out at that pace.

Snowdaddy