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Post by 72 on Oct 22, 2008 23:15:36 GMT -5
Well, a long road. I'd like to start posting here since I no longer train with my partners and could use the extra motivation. This site seems to have a good range of lifters. I'm 23, 5"9, 195lb. I'm in my first year of law school. I stopped squatting in my sophmore year of college because it was getting in the way of my goaltending (ice hockey).
PR's
Bench:
350x1
315x3
250x10
Squat (haven't squatted in 3 years, but I'm going back):
405x5
450x1
I'll post my DL number for reference, but I've deadlifted about 4 times in my life and I hate it. This was freshman year?
445x1
Anyway, I have struggled with my bench the last 2 weeks and my elbows have been hurting so I am taking next week off and starting fresh. I have stuck with heavy triples on bench for over 2 years, and they have worked extremely well but it is time for a change (at least temporarily). I'm considering going to reps of 5, or doing something like the Buckeye routine. I'll also be adding squats back, though slowly.
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Post by 72 on Oct 22, 2008 23:24:49 GMT -5
Here is what my routine will look like after next week. Monday is still up in the air.
Monday:
Flat Bench or 2 Board - 4x5
Pause Presses (Occasionally) or Floor Press - 2x2 or 3x5
Incline Bench - 4x5 (I never do inclines, these are going to be bad)
Tuesday:
Pulldowns 4x8
Cable Rows 4x10
Curls 4x6
Rear Delts 4x10
Thursday:
Military Press (Reps are going to vary, been stuck at 185x5 for a long time, which is why they are now first on tricep day instead of last on bench day)
Close Grip Bench (Possibly to a 2 board) - 4x3
Nosebreakers - 4x6
Lateral DB Raises - 4x10
Friday:
Squats / Pause Squats (Getting back into it)
Front Squats - 4x5/10
SLDL - 4x5
I also have bands that I will occassionally be incorporating to the bench work. If I stick with this routine, I will go light with reps every 4th week. As I mentioned, I'm considering using the Buckeye bench method. However, I think the floor presses would be beneficial because I have never done them, and I have a large arch so I would like to do some work without the leg drive.
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Post by 3speed on Oct 23, 2008 7:50:00 GMT -5
Welcome aboard.
Those are some nice numbers. There are several bench monsters here (mine sucks) who will be jumping in to help you along the way if you so desire.
Just a couple of quick notes from personal experience...
If your elbows are sore, you might skip the nosebreakers from time to time and work another tricep exercise in.
If you go the Buckeye route, plan a deload week every 4th or 5th week. You can make excellent progress with the routine but it is deceptively brutal - it just kinda sneaks up on you.
Again, welcome and good lifting.
Edit: Congrats on the squat decision. It will pay benefits beyond just the squat itself.
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Post by 72 on Oct 23, 2008 9:12:39 GMT -5
I haven't been doing the nosebreakers, but was going to add them. I think the elbows are bothered just from going heavy every week for the last 2.5 months. I will definitely change the exercise though if they start to bother me.
Also, I know the deload is just doing lightweights. But, does it usually consist of doing maybe some speed work, or something that you can just get 10 reps with and going for 10 reps?
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Post by joebear on Oct 23, 2008 10:19:29 GMT -5
Welcome aboard bro -
You and I are approx. the same size, looking forward to watching your progress !
If I can be of any help, let me know .
Joe
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Post by 72 on Oct 23, 2008 11:23:39 GMT -5
Welcome aboard bro - You and I are approx. the same size, looking forward to watching your progress ! If I can be of any help, let me know . Joe Thanks man. I was looking through your posts and that's where I got the idea of using a chair at the end of the bench to simulate a floor press. Also one of the reasons I joined this board is the member base isn't overwhelming, but there are enough guys with higher/lower stats to help keep me motivated since I no longer have training partners. Anyway, I think I am going to go with the Buckeye bench routine, and use the Inclines afterwards to simulate a pause bench. I am considering doing the Buckeye reps with my military as well. |
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Post by 3speed on Oct 23, 2008 12:15:56 GMT -5
A deload week varies depending on your needs. It can mean taking a weight you can handle for 15 reps and doing 3 sets of 8. It can mean 1 quick set of 10. It can be taking the week off. It can be playing a game of basketball. IT can be a few plyometric pushups.......................
Take a look at thatnuckolskid's log. He does a lot of general conditioning work that would work great for deload week.
Hope this helps. Feel free to ask anything further.
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Post by 72 on Oct 25, 2008 20:42:25 GMT -5
Well, here's the laugher of my first squat workout in a few years. I felt pulls in muscles that I didn't know existed. Oh well, I can only go up from here. I kept it pretty light, I didn't want to go crazy the first day in fear of being too sore to do anything the next day. If memory serves, though, it's usually 2 days later that I'm soarest.
Squats 45x10, 95x10, 135x0
Stiff Legged Deadlifts 135x10, 225x10, 275x5
Squats 135x10, 155x5 (Paused), 185x5 (Paused)
That's it. My hamstrings were way too tight on the squats to go down with 135. The SLDL's loosened them up a bit. Went back to squatting afterward, and they were as far A2G as I could go. I'm gonna squat every few days with the light weight to work myself back.
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Post by 3speed on Oct 26, 2008 1:50:33 GMT -5
Smart move on the squat. That 2nd day soreness can be brutal.
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Post by joebear on Oct 26, 2008 7:09:13 GMT -5
Been there !
Good decision bro, live to lift another day !
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Post by 72 on Oct 26, 2008 22:00:58 GMT -5
Well I walk two miles a day for school so my legs are not nearly as sore as I thought they would be. Below is my long/random workout from today. I am starting a week off tomorrow, but I will likely continue to squat to try to get comfortable with it.
Military 135x5, 155x5, 185x3, 195x1, 205x1, 210xX, 135x10
Standing Military 135x5, 155x5, 175x3
Incline Bench Press 135x5, 185x5, 195x5, 200x5
Squats 45x10, 135x10, 185x5, 205x5, 225x5 (felt much better)
Front Squats 45x10, 95x10, 135x10, 165x5
As a side note, I have come to realize that my military press is weakest right at the top of my head. I am considering just doing some top end work on the overheads because of this. Your thoughts?
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Post by joebear on Oct 27, 2008 8:04:15 GMT -5
Seems like you are doing alot of sets in the military press , maybe cut back on so many lighter sets, get thoroughly loose, warmed up - then hit your work sets . 135 and 155 are pretty close, as is 185,195,205 and then 210 . I would probably go something like 135 x5, 160 x 3, then do sets at 185 for triples until they become easy, then jack up the weight and do it again, just my $.02 bro.
Good work ethic bro, keep with it
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Post by 72 on Oct 27, 2008 11:14:41 GMT -5
Seems like you are doing alot of sets in the military press , maybe cut back on so many lighter sets, get thoroughly loose, warmed up - then hit your work sets . 135 and 155 are pretty close, as is 185,195,205 and then 210 . I would probably go something like 135 x5, 160 x 3, then do sets at 185 for triples until they become easy, then jack up the weight and do it again, just my $.02 bro. Good work ethic bro, keep with it Sorry I should have stipulated. My usual military press is a 4 sets of 5 reps in the seated military position. I tried something different yesterday just to hit the exercise differently and also to try to find my one rep max and consider doing something like the Buckeye routine for shoulders. It is yesterday that I learned that the sticking point is at the top of my head. Any advice? I even moved these to first on triceps day instead of last on bench day. |
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Post by 72 on Oct 27, 2008 12:32:34 GMT -5
Duckies, the top of my knees / bottom of my quads is bothering me a little. Must be from the front squats.
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Post by joebear on Oct 28, 2008 16:03:18 GMT -5
Yeah, squats will do that to ya !
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Post by 72 on Nov 3, 2008 10:51:45 GMT -5
Today's terrible workout:
Flat Bench Buckeye 340: 230x8, 250x6, 270x4, 300x2(X), 310x1(X), 320x1, 280x4
Floor Press: 225x5, 225x5 (Paused), 230x5, 230x4(X)
Poor sleep, no MP3 player and no weights last week leads to a terrible workout. Everything felt heavy in my hands. Two weeks ago I doubled 300 off my chest paused. Today I couldn't double 310 touch and go. I even attempted to start off slow with the Buckeye 340 instead of 350 (350 is my max). I will give the Buckeye another stab next week though with better conditions. It doesn't look nearly as hard as my lifts made it seem.
As far as the floor press, I have never done them before and I did them like JOEBEAR on a traditional bench with a chair at the end, and my heels resting on the chair. I had a hard time keeping by shoulders pinched on the bench, and therefore the weight was extremely wobbly going up. My shoulderblades were also popping off the bench. This is definitely something I should be working on though as I know I get a lot of leg drive out of my big arch. I look forward to seeing these numbers go up.
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Post by joebear on Nov 3, 2008 18:03:04 GMT -5
Don't sweat it too much, you can't "hit it" right every time . Next week you will be right back to where you nee to be, not getting alot of sleep etc.. can definitley throw you off
As for the presses with your feet up - you do have to get used to them for sure, they have worked great for me though, regular floor presses are good too
Keep up the good work !
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Post by Williamson on Nov 3, 2008 20:55:48 GMT -5
Buckeye is pretty intense, lifting nearly maximum weight everytime. It's understandable you won't get it each time. Come back, and get it next go 'round.
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Post by 72 on Nov 4, 2008 19:46:28 GMT -5
Decided to do squats instead of back today.
Squats 135x5, 185x5, 225x1, 245x3x1, 265x1, 275x3x1, 295x2x1
Exaggerated Pause Squats 225x2x2
SLDL 135x5, 225x5, 275x5, 295x5, 305x5
I kept to singles so I can squat again later in the week. All of the squats were extremely quick as soon as I got out of the whole. On the regular squats, I added a hesitation at the bottom that I wont count as a pause, but I tried sitting for a second since I have no one to call my depth and I haven't squatted in a few years.
As a side note, I will no longer be doing the Buckeye routine for bench. I feel it pre-exhausts me way too quickly, and then I no longer have much strength in the rep range that I want (1-3). I think I am going to stick to a few days of singles, something like bad*'s routine but a little less intense. I really am only concerned with my 1 rep max, and couldn't care less if my reps suffered. I am not much of a repper anyway, as I've maxed at 350 but only squeeze 250 for 10.
I am going to freestyle a routine for the rest of the week until I come up with something I am happy with.
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Post by 72 on Nov 5, 2008 23:59:35 GMT -5
Today: Back/Biceps
Pulldowns (3 Second Retraction) 140x6,6,6,6
Reverse Grip Pulldowns (3 Second Retraction) 140x6,6,6,6
Wide Grip Static Hold 140x60 Seconds
EZ Curl Bar Curls 100x6,6,6,6
Everything on this day is done very slowly. I've always trained at home, and until 2 months ago I didn't have a lat machine so I never did lats before then. Hence, all of the exaggeration. I think the static holds work really well though. I have noticed an improvement in appearance in a brief period of time.
BTW, if anyone is wondering why I don't deadlift - one reason is because my "gym" is in my apartment, which is on the top floor of the building. I don't want weights clanking the floor, or worse. I would consider rack pulls, but the way my cage is set up the lowest I can place the pins is above my knees. It really throws my technique out of whack pulling from that high.
"Gym" - All I have trained with is a power rack, barbell and bench for the last several years. Finally got around to buying a lat tower a few months ago.
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Post by 72 on Nov 7, 2008 13:16:49 GMT -5
Yesterday's Workout:
Closegrip Bench: Worked Up to 315 for a single
Closegrip (3 Board): Worked up to 315 for a triple.
Closegrip w/ double minis [35lbs at chest, 75lbs at lockout] 135x3, 185x3, 205x3, 225x3
Military Press 155 for 3 sets of 8 reps
I am starting Aaron's [bad*] bench routine on Monday so I just wanted to get some heavy tricep work in. I have also been struggling to get my military press over 185 for 5, so I decided to lower the weights and do 8 explosive sets of 3. I will continue to add weight weekly if all 8 sets are done with the same speed (this week the 8th set was a little slower, so I stopped there).
I feel that speed is lacking in both my benching and my military press, so Aaron's routine should help that. I will also incorporate bands probably once a week.
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Post by joebear on Nov 7, 2008 17:06:34 GMT -5
Stick with it, Aaron's program seems to produce good results !
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Post by 72 on Nov 10, 2008 21:46:05 GMT -5
Here is my training schedule for the rest of the year (Thanks Aaron):
(All benching is done with a 2 second pause)
MONDAY
Bench (70%) 15x1
Squat (Speed) (will be a box squat when I get around to making a box) 8x1-2
SLDL 4x5
TUESDAY
Bench (80%) 12x1
Pulldowns (4x6)
Reverse Grip Pulldowns (4x6)
Cable Rows (4x6)
WEDNESDAY
Bench (2-3 Board w/90-95%) 5-10x1
Military 8x3 (Explosive)
THURSDAY
Bench (60%) 25x1
Squat (Heavier Singles)
FRIDAY
Bench (80%+5lbs) 10-15x1
Curls 4x6
Current Max Bench is 350. I would be satisfied with a 365 Bench at the end of the year, but would love a 370-375.
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Post by 72 on Nov 10, 2008 23:07:26 GMT -5
Today:
Flat Bench (70%) - 245x15x1
Squats (To 13" Can, Touch and Go) 225x1,1 245x1, 265x5x1, 205x2x5
I had a heard time touching the can because I am extremely unflexible. It felt like I was fighting against a pair of briefs to squeeze down the last two inches. I'm going to train with an old partner this weekend so I can figure out my depth issues. 13" seemed to be considerable below parallel, which I don't think is typically the case for someone 5'9", wide stance.
All 15 presses went up quickly.
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Post by 72 on Nov 11, 2008 21:31:21 GMT -5
Today:
Flat Bench (80%) - 280x12x1
Pulldowns 145x4x6
Reverse Grip Pulldowns 145x4x6
Wide Grip Static Hold 145x60 Seconds
Cable Rows 165x4x6
Workout was a little longer than I would have liked so I may have to restructure the assistance work a bit. Another thing I noticed is that I am way too slow lowering the bar on the bench. I try staying tight and controlled, but I overdo it, costing me time and ultimately strength for the press. I'm going to try to concentrate on lowering the bar as fast as possible while still under control and staying tight. I expect to carryover a few pounds on my max bench if I can improve this area.
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