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Post by Deleted on Apr 17, 2006 17:04:46 GMT -5
glad my idea was a good one...tonight's training log, time began-4:31 pm, time ended: 5:26 pm
1) Speed bench - 155x10x3 after warmups. alternating grip. I tested 185x3 and smoked it.
2) lying tricep extensions with olympic bar
70x3x8, 100x8, 120x8, 135x9 (PR)
3) standing overhead DB ext (God am I inflexible)
70x8, 10, 14
4. Barbell rows
135x10, 185x10, 225x12, 255x12
5) standing db clean, front raise, rear delt raise superset
15x15 each way
rest and ice and stretch until ME day thursday. meet is 13 days away.
-JRN
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Post by Deleted on Apr 19, 2006 5:00:01 GMT -5
April 18-19
rest, home stretching, band pushdowns, ab work, forearm work..mixed up 20-30 minutes both days for GPP.
meet is 11 days away
-JRN
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howdy1
Junior Member
Posts: 98
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Post by howdy1 on Apr 20, 2006 10:37:47 GMT -5
you are doing good, keep it up "rock steady"
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Post by Deleted on Apr 21, 2006 0:00:29 GMT -5
I see you are training Westside style as well. I'm just starting my own Westside program after a lot of reading.
Where is your meet and what are your goals/weight class?
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Post by Deleted on Apr 21, 2006 5:08:23 GMT -5
Time began: 5:50, Time ended_ 7:45
!) Bench press ME- warmups
185x4x3, 225x1, 250x1
shirted size 52- 315 x 3 from 3 board; 365x1 from 2 board; 405x3x1 from 1 board (last one forced)
switched with size 48 shirt - neither 405 nor 420 could I get to touch
2) Presses off 4 board
315x5, 325x5, 340x4, 365x3
3) tate presses
20x10, 35x8, 10
I was testing shirts tonight and was frustrated as Hades. WTF? I couldn't get 420 down to touch? am not asking the world here. Hammer, I am in the 275's and just want to break my PR
meet is 10 days away
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Post by Deleted on Apr 22, 2006 18:13:07 GMT -5
can you explain a little to me what Speed bench is? do you rep the weight fast or something? i have heard of it but never knew what it was. workout looks great, hope you reach all your goals!
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Post by Deleted on Apr 23, 2006 7:19:44 GMT -5
sure..I dring the bar down to it just touching my shirt and throw it back up hard and fast. it helps for me to develop starting strength.
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Post by Deleted on Apr 23, 2006 20:20:39 GMT -5
oh ok, but the decent is controlled right? your not just tossing it up and down like some crazed man right?
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Post by Deleted on Apr 24, 2006 4:44:27 GMT -5
of course, down in control..as soon and I mean as soon as the bar touches my shirt, its blasted back up
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Post by Deleted on Apr 25, 2006 18:50:23 GMT -5
okay, last workout before the meet Sunday, and if anyone wants to read about my troubles with the Titan, it is in the power lifting thread!
worked the bench to the opener, tonight which is 275.
put on the Titan and couldn't get 315 to touch.
went to the 3 board: 365x1, 405 x 1, 1
went to the 1 board: couldn't get 425 to touch.
went back raw: 22 with pauses x1,1. 250x1, 275x1, 300x1
put on the Inzer blast, cut out the back and sleeves: 135x1, 225x1
T-Bar Row - 2 plates x 15, 16
done. Meet is sunday. will let you know how I do.
-JRN
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Post by Deleted on Apr 30, 2006 18:30:48 GMT -5
Meet results: I finished 2nd in my class, right behind my training partner and handler! I went 3 for 3, which was my goal going in. I had an amazing time and will definitely do it again. Each lift was butter cake!
time to get back to getting stronger tomorrow. Lift, what else?
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Post by bossman on May 2, 2006 11:06:03 GMT -5
JRN,
GOOD JOB KEEPING THE LOG. IT LOOKS VERY INTERESTING.
BOSSMAN
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