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Post by Rosario-546 on Jan 7, 2010 7:35:14 GMT -5
................................................................................................................................ Thursday 01-07-2010 (Week-3, Cycle -3)( Assist #4 Mr. Tates)(189.4wt) Bench Press Warm-up 45-20, 135-5, 165-5, 205-3 Workout 250-5, 285-3, 315-5 (failure)
-Assistance work- DB Military Press 50-10/10/10/10/12 DB Rows 110-10/10/12 (All sets with wraps) JM Press (FARBAR) 45-10, 65-10, 95-10, 115-10, 135-8 Ball Twist 10-50/50/70
Note: All bench sets, with exception of last set, done with red band on wrists for grip training. Took some time, but finally back under 190, very excited about that!! ................................................................................................................................
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Post by thatnuckolskid on Jan 7, 2010 22:05:11 GMT -5
i've read of using red bands for grip work and focusing on pulling the bar apart. do you think it works?
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Post by Rosario-546 on Jan 8, 2010 7:54:16 GMT -5
i've read of using red bands for grip work and focusing on pulling the bar apart. do you think it works? It's been awhile since I've added them into my training, mainly because I didnt want to drag them to the gym. Yesterday, I noticed a difference for sure, there was a pop at the bottom of the lift that I usually don't have to that level.....I'll be keeping them in the train and well see. .................................................................................................. Friday 1-08-2010 (Week-3, Cycle -3)( Assist #4 Mr. Tates) Squat 1 Warm-up 135-5, 185-5, 225-5, 275-3 Workout 345-5, 395-3, 440-5 -Assistance work- Good Morning (Light) 45-10, 95-10, 115-10, 135-10, 155-10 Wt Inclinded Situps 10-12,15-12,20-12,25-12, 35-8, 45-5 Calf Ext 315-15, 335-20, 355-20, 375-20 ......................................................................................................
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Post by Rosario-546 on Jan 11, 2010 7:11:26 GMT -5
................................................................................................................................. Monday 01-11-2010 (Week-4, Cycle -3)(DELOADING)192.0wt)(16.3%) SMP (Standing Military Press) Warm-up 75-5/5, 90-5/5, 110-3/3 (All sets done with FATBAR)(Deloading)
-Assistance work- DB Inclined Bench (FATGRIP) 70-10/10, 75-10, 80-10 Wt Pullups 25-10/10/10, 45-6 DB Side Rasies 25-12/12, 30-12 Inclinded Wt Situps 10-12, 15-12, 20-12 Rear Delt Machine 90-12, 105-12/12 Ball Twist 10-50/50/60 GHR Black band-10/10 Black&Blue band-12 ................................................................................................................................
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Post by Rosario-546 on Jan 12, 2010 7:00:05 GMT -5
................................................................................................................................ Tuesday 01-12-2010 (Week-4, Cycle -3)(DELOADING)189.6wt)(17%) Deadlift Warm-up 225-5/5, 275-5/5, 315-3/3 (Deloading) All sets sumo, last 3 Hook grip
-Assistance work- Leg Curl 105-10, 120-10, 135-10 Leg Press 180-12, 270-12, 360-12 Calf Ext 180-20, 270-20, 360-20 Calf Ext II 335-15, 355-15, 375-15 Ball Twist 12-50/50/60 GHR Black/Blue-12, Black-8, Blue-8 ................................................................................................................................
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Post by Rosario-546 on Jan 13, 2010 7:10:09 GMT -5
................................................................................................................................ Wednesday 01-13-2010 (Week-4, Cycle -3)( DELOADING)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 60-5/5, 75-5/5, 90-3/3 (FATGRIP all sets)
-Assistance work- DB Hammer Curls (FATGRIP) 30-12/12/12, 35-12 Forearm DB Twist (FATGRIP) 30-20, 35-20, 40-20/20 One Arm Triceps 15-10, 20-10, 25-10 Inclined Sit-ups 10-12, 15-12, 20-12 Forearm Curls 95-20/20/20/20 Rev Curls 45-12/12/12/12 Bar Holds (FATGRIP) 135-20s, 145-15s, 155-12s, 165-8s Ball Twist 12-50/80 ................................................................................................................................
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Post by lysimacus on Jan 13, 2010 12:51:15 GMT -5
I'd be happy to have that as a regular workout than just a deload. Strong stuff.
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Post by Rosario-546 on Jan 14, 2010 8:47:22 GMT -5
Thanks lysimacus ................................................................................................................................ Thursday 01-14-2010 (Week-4, Cycle -3)( DELOADING) Bench Press Warm-up 135-5/5, 165-5/5, 205-3/3 All sets with red bands grip aid
-Assistance work- Forearm twist 35-20/20/20/20 Inclinded Situps 10-12, 20-12,25-12 Face Pulls 80-12, 90-12, 100-12 Rope Push Dns. 100-12, 120-12, 130-12 JM Press (FATBAR) 45-12, 95-12, 115-10, 135-8 Hammer Lat Pull Dns 100-12, 120-12, 140-12, 160-10 Forearm Rev Grip Curls 45-20, 55-20, 65-15, 75-10 .................................................................................................................................
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Post by Rosario-546 on Jan 15, 2010 7:59:01 GMT -5
..................................................................................................................... ........... Friday 01-15-2010 (Week-4, Cycle -3)( DELOADING) Squats Warm-up 135-5/5, 185-5/5, 225-5/5, 275-3,315-3
-Assistance work- Good Mornings 95-10, 115-10, 135-10, 155-10 Leg Press 180-10, 270-10/10 Calf Ext. 335-2, 355-20, 375-20 GHR Black/Blue-12, Black-10, Blue-8 Ab Ball Twist 16-50/50/50 ..................................................................................................................... ............
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Post by Rosario-546 on Jan 17, 2010 12:11:00 GMT -5
(Start Cycle 4- 01-18-2010) Standing Military Press - 185 (increase of 5lbs) Dead Lift - 540 (increase of 10lbs) New Standing Bar Curls -150 (increase of 5lbs) Bench Press -335 (increase 5lbs) Squat - 460 (increase of 10lbs)
Note: Keeped the same increases from the last cycle ..................................................................................................................... ............
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Post by Rosario-546 on Jan 18, 2010 7:07:05 GMT -5
................................................................................................................................. Monday 01-18-2010 (Week-1, Cycle -4)(189.4wt)(16.0%) SMP (Standing Military Press) Warm-up 75-5, 95-5,115-3 Workout 125-5, 140-5, 160-8
-Assistance work- SMP II 105-10/10/10/10/12 Wt Pull Ups 25-10/10/10/10/6 (Different grip each set) Wt Inclinded Situps 10-12, 15-12, 20-12 Forearm Twist 35-20/20/20 GHR Black/Blue-12/12 Blue/Blue 12 Black 10 Ball Ab Twist 8-50/50/50 ................................................................................................................................
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Post by Rosario-546 on Jan 19, 2010 7:13:33 GMT -5
................................................................................................................................ Tuesday 01-19-2010 (Week-1, Cycle -4)(189.4wt) Deadlift Warm-up 225-5, 275-5, 315-3 Workout 355-5, 405-5, 460-7 500-1, 525-1 (This was to test the smelling salt, and work up to Feb-20 opener)
-Assistance work- Deadlift II 225-10, 245-10, 265-10 (All Sumo style) Leg Lifts 0-15, 10-15, 10-15 Leg Curls 120-10, 135-10, 150-10 GHR Black/Blue-12, Blue/Blue 12/20 Ball Ab Twist 12-50/50/50 Calf Ext 335-20, 355-20, 375-20, 395-20 ................................................................................................................................
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Post by Rosario-546 on Jan 20, 2010 6:48:43 GMT -5
................................................................................................................................ Wednesday 01-20-2010 (Week-1, Cycle -4)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 65-5, 75-5, 95-3 Workout 100-5, 115-5, 130-7
-Assistance work- SBC II (FATGRIP) 75-10/10/10/10/12 Forearm Curls 95-20, 105-20/15, 95-15 Forearm DB Twist (FATGRIP) 35-20/20/20 DB Shrugs 50-25, 60-25, 70-25 Inclined Sit-ups 10-20, 15-20, 20-20 Ball Twist 16-50/40/50 GHR Blue/Blue 12/12/12 ................................................................................................................................
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Post by Rosario-546 on Jan 21, 2010 7:03:24 GMT -5
................................................................................................................................ Thursday 01-21-2010 (Week-1, Cycle -4)(188.4wt) Bench Press Warm-up 135-5, 175-5, 205-3 Workout 225-5, 255-5, 285-7 All sets with red bands grip aid, and last rep with pause
-Assistance work- Bench II 225-10/8 205-9/10/8 DB Rows 80-10, 90-10, 110-10/10/10 Ab Ball Twist 16-50/40/50 .................................................................................................................................
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Post by thatnuckolskid on Jan 21, 2010 14:03:22 GMT -5
whew! that's a lot of volume on the bench! big but boring looking good! and it may not be the chiche lift to comment on in a powerlifting forum, but your barbell curls are ridiculous, especially at your bodyweight!
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Post by Rosario-546 on Jan 23, 2010 10:21:54 GMT -5
Ya, seems most powerlifters hate curls.........there lose.. ......................................................................................................... Saturday 01-23-2010 (Week-1, Cycle -4)(188.0 wt.) Squats Warm-up 135-5, 185-5, 225-5, 275-5 Workout 315-5, 355-5, 405-7 -Assistance work- Squat II 225-10/10/10/10/10 (Wider Stance) Wt. Pull Ups 25-5, 35-5, 45-5, 55-5, 65-5 Calf Ext. 335-20, 355-20, 375-20 GHR Blue/Blue 12/12/12 Ab Ball Twist 16-50/50/50 ..................................................................................................................... ............
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Post by Rosario-546 on Jan 25, 2010 7:20:27 GMT -5
................................................................................................................................. Monday 01-25-2010 (Week-2, Cycle -4)(189.6wt)(15.0%) SMP (Standing Military Press) Warm-up 75-5, 95-5,115-3 Workout 130-3, 150-3, 170-5
-Assistance work- SMP II 105-10/10/10/10/11 Wt Dips 0-10, 25-10, 35-10, 45-10, 55-10 Hammer Lat Pull Dns 135-10, 150-10, 165-10 Wt Inclinded Situps 10-12, 15-12, 20-12 Forearm Twist 35-20/20 40-20 ................................................................................................................................
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Post by rayferdude on Jan 25, 2010 21:27:19 GMT -5
Whew! I'm tired now after reading your workouts! Great job, keep up the good work.
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Post by Rosario-546 on Jan 26, 2010 7:25:01 GMT -5
Thanks Rayferdude ................................................................................................................................ Tuesday 01-26-2010 (Week-2, Cycle -4)(187.8wt) Deadlift Warm-up 225-5, 275-5, 315-3 Workout 380-3, 435-3, 490-4
-Assistance work- Deadlift II 225-10/10, 245-10, 265-10, 285-10 (All Sumo style) Leg Lifts 10-15/15, 25-15/15/20 Calf Ext 335-20, 355-20, 375-20 Leg Curls 120-10, 135-10, 150-10 GHR Black 8, Blue/Blue 12/20 Ball Ab Twist 10-50/50/50
Note: Pretty disapointed about the last set of 490-4, hoping this was just a result of missing a day off between squats and deads. ................................................................................................................................
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Post by Rosario-546 on Jan 27, 2010 7:10:12 GMT -5
................................................................................................................................ Wednesday 01-27-2010 (Week-2, Cycle -4)(186.4wt)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 65-5, 75-5, 95-3 Workout 105-3, 120-5, 135-6
-Assistance work- SBC II (FATGRIP) 75-10/10/10/10/15 Forearm Curls 95-20/20 105-15/15, 95-25 Forearm DB Twist (FATGRIP) 35-20/20/20 DB Shrugs 60-10/20, 55-25 DB (FATGRIP) Hammer Curls 30-10/10/10 Inclined Sit-ups 10-12, 15-12, 20-12 Ball Twist 16-50/50/50 GHR Blue/Blue 12 Blue/Red 12 Red/Red 12/15 ................................................................................................................................
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Post by Rosario-546 on Jan 28, 2010 7:08:54 GMT -5
................................................................................................................................ Thursday 01-28-2010 (Week-2, Cycle -4)(186.6wt)
Bench Press Warm-up 135-5, 175-5, 205-3 Workout 235-3, 275-3, 305-4 315-1, 325-1 (This was to test the smelling salt AGAIN, and work up to Feb-20 opener)
-Assistance work- Bench II 185-10, 195-10, 205-10 DB Rows 90-10/10/10 Face Pulls 90-12, 100-12, 110-12 Rope Push Dns 110-12, 120-12,130-10, 140-8
Note: Weather turned south this morning, so had to cut the workout short. .................................................................................................................................
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Post by Rosario-546 on Jan 29, 2010 7:17:41 GMT -5
................................................................................................................................ Friday 01-29-2010 (Week-2, Cycle -4)(186.0wt) Squats Warm-up 135-5,185-5,225-5,275-3 Workout 330-3, 380-3, 430-5
-Assistance work- Squat II 225-10/10/10 (Very wide stance) Hanging Leg Raises (OverHead) 8/8/8 GHR Red/Red 12/12/15 Ab Ball Twist 8-50/50/60
Note: Time was cut short AGAIN! ................................................................................................................................
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Post by Rosario-546 on Feb 1, 2010 7:18:37 GMT -5
................................................................................................................................. Monday 02-01-2010 (Week-3, Cycle -4)(186.6wt)(15.6%) SMP (Standing Military Press) Warm-up 75-5, 95-5,115-3 Workout 140-5, 160-3, 180-2
-Assistance work- SMP II 105-10/10/10/10/12 Wt Dips 25-10/10, 35-10, 45-10, 55-10 Hanging Leg Raises (OverHead) 8/8/10 Forearm Twist 35-20/20/20 Rev ForeArm Curls 45-20/20 One Arm Tricept 5-15, 10-15 GHR Red/Red 12/12 Ab Band Twist Red/Red 12/12 ................................................................................................................................
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Post by Rosario-546 on Feb 2, 2010 7:13:39 GMT -5
................................................................................................................................ Tuesday 02-02-2010 (Week-3, Cycle -4)(186.0wt) Deadlift Warm-up 225-5, 275-5, 315-3 Workout 405-5, 460-3, 515-3!
-Assistance work- Deadlift II 225-10, 245-8, 275-6, 295-6, 315-6, 335-6! (All Sumo style) Leg Lifts 10-10/10/10/10/10 (Quick and explosives as possible) Leg Curls 135-10, 150-10, 165-10, 180-10! Calf Ext 335-20, 355-20, 375-20 Forearm DB Twist (FATGRIP) 35-20/20, 40-20/20 GHR Red/Red 12/12/20! Ball Ab Twist 10-50/50/100!
Note: ! equal new PR's ................................................................................................................................
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Post by Rosario-546 on Feb 3, 2010 7:05:24 GMT -5
................................................................................................................................ Wednesday 02-03-2010 (Week-3, Cycle -4)(185.8wt)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 65-5, 75-5, 95-3 Workout 115-5, 130-3, 145-4
-Assistance work- SBC II (FATGRIP) 75-10/10/10/10/12 Knee Raises 12/12/12/12/12 Hammer Preacher Curls 70-10. 80-8, 90-6, 100-4 Forearm DB Twist (FATGRIP) 35-20/20/20/20 Forearm Curls 95-20/20/20/20 Rev Curls 25-10, 45-10, 55-10, 65-10 Ball Twist 12-50/50/50 ................................................................................................................................
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