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Post by dopar66 on Jun 16, 2006 10:06:13 GMT -5
Good idea on resting the knee. You only get two of those, gotta look after them! Fantastic work on that bench, Chris! That's a 3x8 at 60-65%, vicious cruel and nasty! Awesome! Keep that kind of intensity and you'll see those PR's fall left and right, bro.
God Bless. Doug
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Post by Chris Mangano on Jun 19, 2006 15:37:36 GMT -5
Week 5, Day 1 - 6/12/2006 Max Effort Bench
Max Lift - Close Grip Press (hands ~ 12 inches apart, all paused): Warmup: 8 x 65 8 x 95 8 x 95
Work Sets: 3 x 145 3 x 155 3 x 165 1 x 175 1 x 185 1 x 195 1 x 205 (PR!!!)
Accessory Lifts Rack Lockouts (1/4 down): 6 x 185 6 x 205 4 x 225
Lat Pulldowns (hands at start of bend): 7 x 150 5 x 165 5 x 165
Hit that 205 that I missed last week. The bar started to slow about halfway up but I managed to power through it and get it up. Felt great. Not much else to add, the accessory lifts felt good, but of course I was riding on a cloud after the max lifts.
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Post by dopar66 on Jun 19, 2006 19:24:41 GMT -5
ALRIGHT CHRIS! Way to go an that 205!
Many congratulations, brother! Keep up the awesome work!
God Bless. Doug
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Post by 3speed on Jun 19, 2006 19:35:02 GMT -5
Excellent work ethic. Don't see that too often today.....it will carry you far. Good work. Keep it up.
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Post by Chris Mangano on Jun 20, 2006 15:43:30 GMT -5
Week 5, Day 2 - 6/20/2006 Dynamic Effort Lower Body
Dynamic Lift - Box Squat (below paralell, wide stance): Warmup: 8 x 65 (2 times)
Work Sets: 2 x 95 2 x 115 2 x 135 (8 times)
Accessory Lifts Weighted Glute Ham Raises: 10 x 10 8 x 25 6 x 35
Reverse Cable Side Bends: 8 x 70 7 x 80 6 x 100
Rope Pulls: 7 x 130 7 x 140 5 x 160
The box squats were way, way better this week. I think the weight I used last week (155) was just to much and caused my technique to really break down. Today I felt like I could really power off the box and still maintain my technique.
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Post by Chris Mangano on Jun 22, 2006 15:22:42 GMT -5
Week 5, Day 3 - 6/22/2006 Dynamic Effort Bench
Dynamic Lift - Bench Press (60% max): 8 x 65 8 x 75 8 x 95 3 x 115 3 x 135 (8 times)
Accessory Lifts JM Press: 7 x 65 5 x 65
Chest Supported Rows: 8 x 80 5 x 90 4 x 100
DB Shoulder Press (standing): 7 x 40 5 x 45 4 x 50
DB Cleans (seated): 7 x 30 5 x 35
The JM Presses really hurt my elbows so I stopped after 2 sets. Seems like 1 arm DB Extensions and rack lockouts are the only tricep lifts I can do without elbow discomfort. I decided to try the DB Cleans for upper back work today and did not like them. They will not be back.
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Post by dopar66 on Jun 23, 2006 7:04:56 GMT -5
My elbows hurt a lot when isolating the triceps, also. It slapped me in the forehead when a friend suggested I should icy hot my elbows before doing my bench routine. That was right after I benched this week, so I haven't tried it yet, but anything is worth a try!
Those 3x8 at 65% are a killer! Until I started this cycle I had forgotten about how much a low percentage, high rep routine takes out of me! Especially on the squats! 3x8 = 24 reps, and that is a KILLER! Hy hat (an ECU Pirates hat, I must mention...) is off to you!
Keep up the excellent work ethic, and God Bless. Doug
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Post by Chris Mangano on Jun 23, 2006 10:52:26 GMT -5
Thanks as always Doug. As for the triceps, I think I am also going to try cable pushdowns. These didn't hurt in the past, I'm just not sure how much carryover they will have to my bench.
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Post by Chris Mangano on Jun 23, 2006 15:29:26 GMT -5
Week 5, Day 4 - 6/23/2006 Max Effort Lower Body
Max Lift - Arched Back GM's (wide stance): 7 x 95 7 x 115 7 x 135 3 x 185 3 x 205 3 x 225 1 x 255 1 x 275 1 x 285
Accessory Lifts 45 deg Back Extensions: 15 x BW 12 x BW 12 x BW
Reverse Cable Side Bends: 8 x 50 5 x 60
Rope Pulls: 7 x 70 5 x 80
Well, after this workout my hams and lower back are fried. I really liked the 45 deg. back extension much more than the parallel version.
The cable I used for the side bends and rope pulls was different then the normal cable I use, the resistance was much higher on it. That is why the weights are less than usual.
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Post by dopar66 on Jun 26, 2006 6:57:25 GMT -5
That is some exemplary good mornings! I can't recall the exact poundage you said you were squatting for a max, but your low back is strong as a mule!
I never got much carry over from tricep extensions on the pushdown. It's great for a pump, but whether I'm pushing or pulling down, it seemed to make a different part of the tricep sore than benching. I still use them regularly, thinking it can't hurt, but I have to be careful about any tricep isolations due to the old raggedy elbows. (Long story, don't ask.) :')
A couple of exercises I do regularly are nosebreakers on the decline situp thing, and those funky tricep presses where you start lying down with a dumbell extended, bring it to your sternum, and press it out. Last but not least, weighted dips. That's the three "go to" tricep exercises I do. Those weighted dips use a lot more muscles than just triceps, but they are good for the kind of "grit your teeth and push through it" thing. Oh, and I usually finish up with two sets of advil. :')
Again, AWESOME good mornings!
God Bless. Doug
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Post by Chris Mangano on Jun 26, 2006 10:47:11 GMT -5
Thanks Doug. I wasn't sure about the pushdowns, they always seemed like a bodybuilder exercise to me. I was just trying to figure out what tricep exercises I could do without elbow pain. I'll have to keep searching.
Oh ya, and my 3RM squat was 285 when I started the program. I would hope it is higher than that now.
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Post by dopar66 on Jun 26, 2006 12:30:53 GMT -5
Well, Chris, they might not hurt your elbows. If they don't, there may not be much transfer, but what's it gonna hurt to have huge triceps?
So you're doing good mornings with your former 3RM? That is insane intensity! Off the charts! You got guts, bro!
God Bless. Doug
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Post by Chris Mangano on Jun 26, 2006 15:49:24 GMT -5
Week 6, Day 1 - 6/26/2006 Max Effort Bench
Max Lift - Close Grip Press (hands ~ 12 inches apart, all paused): 8 x 85 8 x 95 8 x 115 3 x 145 3 x 175 1 x 195 1 x 200 1 x 205 1 x 215 (PR!)
Accessory Lifts Cable Pushdowns: 8 x 120 6 x 130 6 x 130 4 x 140
Face Pulls: 8 x 90 8 x 100 6 x 120 4 x 130
Overhead Press: 8 x 75 6 x 85 4 x 95 3 x 95
A 10 pound increase from last week! I got stuck halfway up and realised I wasn't pushing all the way through my toes. Gave it the push and up it went. I think this is a big problem I have right now in my technique, I don't get the full leg drive I could. I will need to focus on this on all my bench reps from now on. My goal was to bench 250 by years end and I just did 215 close grip, so I am feeling pretty good right now.
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Post by dopar66 on Jun 26, 2006 19:38:51 GMT -5
Yee Haa! Man that is a powerful close grip! DIdn't you say your bench max was like 215-220? Dadgum! I'm blown away! I've only known one other guy who could close grip that much of his max. This dude is a monster. That's putting you in pretty elite tricep company, Chris. You putting 10 pounds on any of your lifts, main or auxiliary, in a week speaks volumes for your intensity and dedication. Keep up the awesome work, bro!
God Bless. Doug
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Post by Chris Mangano on Jun 26, 2006 22:12:09 GMT -5
Thanks Doug, your words always encourage me and build me up, I appreciate it.
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Post by dopar66 on Jun 27, 2006 10:58:20 GMT -5
You are certainly welcome, Chris! That's what Iron Brothers do.
God Bless. Doug
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Post by Chris Mangano on Jun 27, 2006 15:41:28 GMT -5
Week 6, Day 2 - 6/27/2006 Dynamic Effort Lower Body
Dynamic Lift - Box Squat (below paralell, wide stance, 70%): 8 x 75 8 x 85 8 x 95 2 x 115 2 x 145 (7 times)
Dynamic Lift - Speed Pulls (conventional stance): 1 x 120 1 x 125 1 x 130 1 x 135 1 x 140
Accessory Lifts Weighted Glute Ham Raises: 8 x 25 6 x 35 5 x 45
Reverse Cable Side Bends: 7 x 100 4 x 110 3 x 120
Rope Pulls: 7 x 80 6 x 90 3 x 100
I was reading through some Westside articles yesterday and realized I needed to be doing speed pulls on my speed lower body days. Oops. Anyways, added those in, obivously.
Getting off the box is still hard for me. Once I get going I blast the weight up though, so hopefully that will help when I do a regular squat. 3 1/2 more weeks until my deload/test week, can't wait to see how much I have progressed.
I forgot to add...after almost a full 6 weeks I am starting to find where my weaknesses are. Bench it's my upper back and shoulders, deads/squats it's my glutes and abs. I am going to add in 2 extra workouts a week, each 24 hours after my max day. One will be for upper back and shoulders, the other will be for glutes and abs. My first one will be tonight for shoulders and back.
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Post by Deleted on Jun 27, 2006 16:48:20 GMT -5
A couple of exercises that have helped me in terms of getting off the box are pullthroughs and glute ham raises with a band instead of regular weight. In both exercises, you really have to explode at the beginning of the movement or you're not going to complete the rep. Standing Ab crunches with a tricep rope on a high pulley have also helped. Just put the tricep rope on the back of your neck, face away from the weight stack, bend your knees very slightly, and bend at the waist. Again, you have to explode at the top or you're not going to make it all the way down. I wrap a towel around the rope attachment to pad my neck a little. Oh, and for the pullthroughs, finding a good handle is a must if you want to protect your package and increase the odds you'll be able to have children later in life. I use a handle that's basically a rubber handle with a flexible strap passing through.
If your elbows are bothering you, are you sure you want to do those narrow grips so narrow? With me, anything narrower than shoulder width hurts my elbows and shoulders.
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Post by Chris Mangano on Jun 27, 2006 17:19:57 GMT -5
Thanks for the tips on getting off the box. I'll start adding those in.
As for the elbows, they never hurt doing close grip for me. It seems to only hurt when my elbow is higher than the forums, like in the case of extensions. When it is lower than the forums (close grip press) or out it is OK.
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Post by Deleted on Jun 27, 2006 17:34:32 GMT -5
Thanks for the tips on getting off the box. I'll start adding those in. As for the elbows, they never hurt doing close grip for me. It seems to only hurt when my elbow is higher than the forums, like in the case of extensions. When it is lower than the forums (close grip press) or out it is OK. You definitely want to keep your elbows below the forums. I can't imagine typing this with my elbows above the screen. ;D
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Post by Chris Mangano on Jun 27, 2006 18:30:40 GMT -5
Haha, I meant forearms, not forums.
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Post by Chris Mangano on Jun 27, 2006 20:15:43 GMT -5
Week 6, Day 2 - 6/27/2006 Extra Workout Shoulders/Upper Back
Face Pulls: 10 x 70 10 x 80 8 x 90 8 x 100 7 x 110
DB Shoulder Press (standing): 8 x 30 8 x 30 7 x 35 5 x 40
DB Bent Over Rows (to chest): 8 x 35 7 x 35 5 x 75
Bradford Press: 9 x 65 5 x 75 5 x 75
Total Time: 20 minutes.
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Post by dopar66 on Jun 28, 2006 6:52:36 GMT -5
What's a Bradford press? And does it work your forums? :')
God Bless. Doug
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Post by Chris Mangano on Jun 28, 2006 10:54:17 GMT -5
No, it works your shoulders. You go from a press in front to a press in back, never lifting the bar than just slightly higher than your head. www.t-nation.com/findArticle.do?article=219rene2Check out that link down at the bottom of the article, you will see a description and pictures.
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Post by Chris Mangano on Jun 29, 2006 21:36:57 GMT -5
Week 6, Day 3 - 6/29/2006 Dynamic Effort Bench
Dynamic Lift - Bench Press (70% max): 8 x 75 8 x 85 8 x 95 3 x 135 3 x 155 (8 times)
Accessory Lifts Elbow Out Extensions: 8 x 25 7 x 30 6 x 35
Chest Supported Rows: 7 x 80 5 x 90 4 x 100
DB Shoulder Press (standing): 8 x 40 5 x 50 3 x 50
Felt really good on the bench, my strength is definitely increasing. I was blasting those 155's up. Also really focused on using my legs, which helped. The elbows out extensions are a new tri exercise I read about in one of Dave Tate's toolboxes. I went a little too light on them, but I wasn't sure what a good starting point would be. And they didn't even hurt my elbows! Looks like I found a new triceps exercise.
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