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Post by Deleted on Aug 19, 2007 20:17:19 GMT -5
This is my training log. I'm new to the forum and any advice and input would be much appreciated. I just turned 21 a couple weeks ago.I'm about 6ft tall and weigh 170lbs. I compete as a bench only competitor due to my knees being pretty banged up from years of abuse.I'm basically just trying to improve my raw max. I've come up with my current routine from quite a bit of trial and error. I like it so far but I'm thinking about switching from singles to triples on my ME work but then again if it ain't broke don't fix it right? Heres todays workout:
Sunday 8/19/07
Bench with purple band
135x10-10
185x5
*230x2
*240x2
*255x1
*265x1 PR
Pauses
220x3
230x3
245x3
2 Board
235x3
245x3
260x3
skulls
95x8-8
DB Skulls
30x8-8
I hit a new PR on the bench press with purple bands so I was pretty happy about that but my left tricep was a little tender so I didn't do much for my triceps.
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Post by chancey on Aug 19, 2007 20:50:22 GMT -5
Welcome aboard. Years of abuse and your 21? Some bad sports injuries?
Anyway, nice work on the PR. Are you going to be doing a WS style template RAW? I can't speak for shirt but if you go raw this will hammer your body. I think managing yourself is the key. Why not do triples? I would also recommend you deload every 4th week. consecutive 90% 1RM training can be brutal to the CNS. My two cents here is that you being young in your training should be doing more rep work. Build more mass on that frame. The buckeye program people have been doing would be a good one or a good 5 x 5 program.
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Post by lysimacus on Aug 19, 2007 20:58:16 GMT -5
Welcome, Congrats on the PR!
You have come to the right place. Many knowledgeable and generous people here.
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Post by Eagleface on Aug 20, 2007 8:17:15 GMT -5
Amen to Chancey.
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Post by Deleted on Aug 20, 2007 17:46:47 GMT -5
My workouts not really based on westside but it is based on the conjugate method. I plan on switching over to triples after my next cycle or 2 depending on gains. I basically do a 3 week wave of the bench press with a different band each week to avoid overtraining and to keep my body guessing. I feel that my true strength is built with the pauses and 2 boards. I want to try and incorporate floor presses at some point. Thanks for the input and I appreciate the advice.
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Post by Deleted on Aug 20, 2007 17:52:20 GMT -5
I think my next cycle will probably look like this:
week1: purple band bench up to 3rm
week2: green band bench up to 3rm
week3: bench press up to 3rm
week4: 3x5
week5: repeat
What do you guys think about this?
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Post by Deleted on Aug 21, 2007 21:07:31 GMT -5
Tuesday 8/21/07
Decline
135x8x8
185x5
225x5
235x5
250x5
260x5
Flat DB
95x8x8
105x7
I had a really good workout today. The 260 felt really good. Today is kinda like a active recovery and repetition day. I like to do the decline because I feel it alot less in my shoulders. I also do these with a close grip. I'm a triceps bencher and I feel that these really help me alot. I know that its not a lot of volume but it seems to be working for me so I'm gonna stick with what I'm doing and see how far I can take it. I'd like to add some triceps in on this day. What would you guys suggest?
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Post by chancey on Aug 21, 2007 21:42:19 GMT -5
I hear you on the shoulders. Decline is a good break - easy to keep the elbows into the side. Ok, I agree, for a second asscesory day that is a bit of volume - If your heavy day feels like crap this may be why. Proceed with caution. Triceps I recommend JM Presses. Go to youtube and search for his explanation of the exercise straight from the horses mouth. I admit I've hardly met a tricep exercise I didn't like.
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Post by Deleted on Aug 22, 2007 14:08:15 GMT -5
That is basically my bench training for the week. Now that you all have basically seen my weekly routine what do you think? I'm considering dropping the 2 boards and adding a different movement. What would you all suggest? I'm thinking maybe floor presses or some higher rep touch n go bench work.
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Post by chancey on Aug 23, 2007 11:22:47 GMT -5
If you are benching 2X a week make sure you split this up. I would have a heavy day and a light speed/rep day. The second day I would also consider nailing the heck out of my triceps and shoulders. Also, I would have the light day the 3rd day after my heavy day and start again on the 4th day. 2 days later is too soon to be benching again. I personally am a big fan of the 2-board but floor presses wouldn’t be bad as a replacement. I like your exercise selection but I’ve already given you my two cents on the reps (do more or at least cycle your rep scheme). Same with the volume on the 2nd bench day. Hit the inclines then go straight to torturing the triceps. My 2 cents.
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Post by Deleted on Aug 23, 2007 13:18:01 GMT -5
Thats kinda what I'm thinking as far as the second day goes. I moved my second day up last time because I had to have a scope done on my throat and I couldn't lift on wednesday. I usually do it on wednesday which is 3 days after my Sunday M/E workout. How much volume do you think I can get away with as far as triceps go? maybe 3 excersises for 3 sets? I'm gonna stick with the declines and the flat db and then go straight to triceps.
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Post by chancey on Aug 23, 2007 20:56:33 GMT -5
Consider dropping the dumbells and the incline work sets to 3 each. Yeah, you should be able to do 3 for 3 on the tris. At your age you should still recover easily.
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Post by Deleted on Aug 26, 2007 14:05:54 GMT -5
Sunday 8/26/07
"300 Buckeye"
135x8x8
200x8
220x6
240x4
260x3
270x2
280x1
240x4 paused reps
240x4 paused reps
240x4 paused reps
skulls
95x8x8x8
db skulls
35x8x8x8
mini band pushdowns
8x8x8
This was a really good workout and the buckeye routine was a lot harder than I thought it would be. My tris were gone after the pauses. I originally planned on doing 1 more pressing movement but after doing the routine I just went straight to triceps. I'm not sure if I'll add another movment next week or not.
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Post by seanmiller on Aug 26, 2007 14:11:54 GMT -5
nice work i like the volume
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Post by Deleted on Aug 26, 2007 14:57:19 GMT -5
I really like this workout so far. It was definately alot harder than I thought it would be. I planned on it being a easy workout because of the percentages but by the time you get to the 1 rep set your tris are really fatigued. I threw in the pauses as my own little twist and after that I didn't have anything left. I'm hoping to make some really good gains from it. I'm gonna leave my second day the same as it was and do the Buckeye every Sunday. I'm considering doing 1 more pressing movement after the Buckeye and the pauses. What do you all think?
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Post by chancey on Aug 26, 2007 17:52:34 GMT -5
Nice pressing - you made it look ez. Yeah, add another pressing movement. Drop the last 2 sets you added to the buckeye and do 3 work sets of close grip, 2 board, or floor presses.
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Post by seanmiller on Aug 26, 2007 18:10:21 GMT -5
chancey is right all i can add to it is add chains and bands to build explosiveness
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Post by Deleted on Sept 2, 2007 14:39:52 GMT -5
Sunday 9/2/07
"310 Buckeye"
bench
135x8x8
210x8
230x6
250x4
270x3
280x2
290x1
purple band press
205x5
205x5
205x5
skulls
95x8
95x8
95x8
db skulls
35x8
35x8
35x6
20x8
20x8
mini band pushdown
8x8
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Post by chancey on Sept 3, 2007 14:34:02 GMT -5
Nice benching. Looking strong.
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Post by Deleted on Sept 5, 2007 19:40:49 GMT -5
Wednesday 9/5/07
Decline close grips
135x8x8
185x5
235x5
250x5
265x5
Skulls superset with decline close grips
95x8-185x5
95x8-185x5
95x8-185x5
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Post by Deleted on Sept 16, 2007 13:57:21 GMT -5
Sunday 9/16/07
Bench
135x8x8
185x5
245x3
260x3
275x3
Pauses
220x3
230x3
245x4 5 second pause on last rep
Floor Press
205x3
225x3
235x3 this was really light
After having really bad workouts last week I've switched over to a routine of triples on the bench. I plan on moving up in weight every time I hit 4 reps on my top set kinda like the Bossi Routine. I've also put the pauses back in for more power off of the bottom because this is where I got stapled last week. It was almost like I had no power off of the bottom. I'm also triyng fllor presses for the first time.
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