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Post by tcajim on Aug 23, 2010 12:56:28 GMT -5
Trying to improve on 2009's Silver/2nd Place finish in Vancouver, CA
I'll do a West-side training routine as the main template. Every other Monday I'll have my workout partner to go heavy and even heavier negatives, the other days I'm by myself
Today - ME day - one board press
Worked up to 315 single, medium-wide grip - easy(Newly changing my grip from finger on smooth part of bar to everybody's normal to wide grip)
255 one board for 6 - same grip as 315, fairly easy with long pauses
Pull ups... hanging for approx 2-3 secs - 21/11/6 - the 21 was easy, not enough chalk on left hand and it was slipping - but had about 6 left in me without any problems
Trip push downs with 50lb band Floor rolling tri's Shoulder raises - side and front
Done.
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Post by tcajim on Aug 23, 2010 17:33:54 GMT -5
I should add what I did last year at the competition for my bench and pull ups.
I weighted about 175 and benched 325. The bench part of my 8 event competition in one day was approx. 9 hours after beginning the comp.
After the bench, I got credit for 22 pull ups.. every pull up on the 3 second count... no more than a 6 inch forward swing as they create a pvc pipe wall that will fall over if you even breath on it wrong. I completed 26 but didn't get credit for 4 of them.
I'll add the other relevant events and scores as I do my training more completely in the next few weeks and while I train for it.
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Post by tcajim on Aug 24, 2010 14:11:54 GMT -5
Run training:
I did interval training on a track totaling 3 miles in four intervals... slow times, just trying to get my fitness back.. around 7 min mile avg.
Leg extensions and plyo jumps after
(Couldn't wake up in time to run and then swim... will swim on Thurs and Fri)
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Post by tcajim on Aug 26, 2010 12:30:53 GMT -5
Thursday - DE day
Speed bench with 50lb bands added- 9 sets of 3 at 135 bar weight Incline db press - 3 sets of reps
Pull ups:
7 sets of medium to low numbers... three diff grips
JM presses - lt. weight for reps Overhead rope cable tris - 20 lb band added to increase the intensity
Reverse db curls for forearm burn Regular db curls
Lat raises, side and rear
Done.
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Post by tcajim on Aug 27, 2010 13:57:49 GMT -5
Run training:
Mile repeats under 7 min pace... easy pace - felt very slow, just lack fitness Then did 1/2 mile - easy pace now loosened up at 3:15 Then did (2) 1/4 mile, legs tired, pace still not hard at 1:30
Overall I just lack fitness right now
Leg extensions Modified squat machine Leg Curls
Done.
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Post by tcajim on Aug 31, 2010 12:58:21 GMT -5
Monday 8/30/10
Swam at noonish
ME bench in evening with training partner
2 board - up to 335, felt heavy for whatever reason.. not my day i guess Negative with 355, held it off my chest - normal for me... I can hold the heavy weights, just can't push them
50lb band and tri push downs One arm pushdowns
Tuesday:
Cardio... legs tired, as always... can't figure out why... they are always tired, never fresh... 94 degrees out, windy, only did less than half my workout and called it quits... not my day again
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Post by tcajim on Sept 2, 2010 13:17:43 GMT -5
Thursday - 9/1/10
Swim DE bench - fiddled around with 50lb bands, 95 lbs and 145 for sets of 3 - couldn't get into a groove today Then did pin presses at chest level so bar rested on chest with 225lbs - varying grips - 2 sets of 5, everything - all benching - felt off today
Pull ups - 20/6/6
Incline dumb bell press/swiss ball for reps up to 50lb
Rode stationary bike to get rid of lactic acid build up since my legs are NEVER rested, hoping this helps for tomorrow's run training
100 reps at home - tri push downs with 10lb bands on door - basically one set with at most a 5 sec rest- three times -during the 100 reps
Done
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Post by tcajim on Sept 3, 2010 12:20:35 GMT -5
Friday 9/3/10
Treadmill (way too windy out) Mile repeats - 3 miles Lat pull downs... a lot of sets and got big burn in bi's Leg extensions... again really good burn Stationary bike to help flush lactic acid Bicep curls... right bicep hurt from set one... three sets total
Done.
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Post by tcajim on Sept 7, 2010 12:58:25 GMT -5
Tuesday 9/7/10
Bench
(Have begun to do sets of 100 reps at home for the extra workouts, and will do them for all - tri's, bi's, pull downs, etc. (last night I did 100 reps with no break for reverse tri push downs))
Work up to 275, varying grips, sets of 3 and 2 Reps at 225, 2 sets with wide grip at 8 reps
2 board, narrow grip, up to 245, rep range 3 - 6 (easy weight, not heavy, just fatigued from benching)
Rolling dumb bell tris - up to 80 for a set of 4, easy weight, I'll need to get back into these and get back to 100lb range again
Pull ups, 3 sets of 15, all sets easy, easiest on last set, widest grip and involved rhomboids(need to train rhomboids, will have easiest time when using these in pull ups)
Reverse curl with barbell Forearms with barbell behind back
Lat pull downs with rhomboid shrug/roll
Rear delts, bent over dumb bell
Done.
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Post by tcajim on Sept 9, 2010 13:30:28 GMT -5
Thursday - 9/9/10
Cardio
Swim - 50m repeats.. 10 of them
Run - Mile repeats... 2 of them - 6:54 and 6:40, then 1/2 mile at 3:18, and then (2) 1/4 mile at 1:33 and 1:22.
Leg extensions with 20lb band attached Leg curls
Crunches, wide legs for hip flexors, oblique twists Leg raises with 20lb band (for hip flexors)
Rode stationary bike for just a few minutes
Done
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Post by tcajim on Sept 10, 2010 12:59:53 GMT -5
Friday - 9/10/10
Bench
Due to very tired and sore shoulders and tight back, etc., I did the following to get blood flow:
Speed bench, no bands, 95lbs for approx. 15 reps for 2 sets Same with 135lbs
Then two board presses with 155lbs or 2 sets... just until my tri's burned and then stopped
Light pull ups, low reps, 3 sets
Bicep curls, dumbbells - very light
Stationary bike
Done.
Didn't get more than 5 hours sleep - just not my day overall.
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Post by tcajim on Sept 13, 2010 18:24:52 GMT -5
Monday - 9/13/10
ME bench with training partner tonight
Worked up to 345 one board... felt pretty good Negative with 365, felt good, held it at mid range and low range... used wide grip, felt I could've given it a good push had I been fresh
Floor presses, 225 x 6 235 x 6 245 x 6 255 x 6 265 x 6
Tri push downs up to 80 with 50lb band attached, 2 sets of 8 reps with each weight, 60/70/80
Done.
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Post by tcajim on Sept 13, 2010 23:23:12 GMT -5
Did extra workout for tris, rear delts, and mid back with bands ...
Tris - total reps of approx. 140 reps with 10 lb band Rear delts and back - 100 reps between both
Done.
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Post by tcajim on Sept 14, 2010 12:48:02 GMT -5
Tuesday - 9/14/10
Swim
Repeat 50's x 5, 75 x2, 50
Run
100m sprints at approx 80%, 10 - 12 of them.... quads and knees still tight from Sunday...
I did 3/4 mile repeats followed by 200m sprints..
Lat pull downs Forearms Leg extensions Leg curls Crunches Lower back extensions
Done.
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Post by tcajim on Sept 14, 2010 22:57:00 GMT -5
xtra workouts:
150 reps - tri push downs... 50 with over hand grip/100 with reverse 100 reps for rear delts.. modified face pulls 100 reps - modified lat pull downs and swim motion simulation 100 reps for lats A lot for bi's, normal curl grip and reverse... complete burn in bi's, serious burn going on in forearms and bi's
Done.
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Post by tcajim on Sept 16, 2010 12:56:05 GMT -5
Thursday 9/16/10
Less than 4 hours sleep, again... hate the feeling of waking up tired and knowing I need to lift strong... so I made an effort and went, though my shoulder was tweaked, as well
Bench
95 speed reps, approx 10 reps for 3 sets 145 speed reps, same for 2 sets
Swiss ball incline dumbbell presses, light for reps
Tris
Tri extensions Heavy dumbbell presses, palms facing together
Lat pull downs with shoulder rolls for rhomboids
Stationary bike for about five minutes (have a 5k on Saturday morning and trying to stretch quads a bit)
Abs
Done.
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Post by tcajim on Sept 20, 2010 13:01:58 GMT -5
Monday 9/20/10
Bench
1 board to give my tight shoulders a little relief Worked up to 275 x5 and one set of 3 245 x 5 for 2 sets
Tris
Rolling tri dumbbells - 65 for 7/90 for 3/supersetted with 50 until burn JM presses... 95 lbs 3 sets until burn for each set Tri push downs with 50lb band, 3 sets, each with less weight
Leg extensions to help remove lactic acid... 2 sets of fast reps
Front/side raises with dumbbells
Lat pull down with v handle... light weight..
Ran out of time
Done.
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Post by tcajim on Sept 21, 2010 18:16:07 GMT -5
Tuesday 9/21/10
Felt bad today, felt 'heavy' and bloated
Did little running to get the legs going Swam - pull buoy did some 100's and 50's, kick 2 50's
Pull ups were bad, too... just felt bloated, no energy, and heavy
Lat pull downs, about five sets
Reverse grip dumbbell curls, very, very light weight for reps
Leg extension and leg curls.
Done.
(I'm going to cut my carbs a little bit and decrease my weight... I've let my weight go up due to wanting a really big bench for my comp next Fall. I'll be able to drop a few pounds and get to high 180's.. then my run, pull ups, and swim will MUCH better... I'm just too heavy.
Tonight I will eat close to 'carb less' with chicken breast and broccoli/green beans... and when I do eat carbs I'll just cut down the quantities for each meal.)
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Post by tcajim on Sept 23, 2010 15:17:23 GMT -5
Thursday - 9/23/10
Limited time for court/work last minute... couldn't swim
DE Bench
10 sets of 3 - speed bench - last seven sets with 175 - all felt fast and easy Incline barbell bench - 4 sets until burn in tris
Pull ups - 3 sets.. 8/15/10 - all felt easy, but had to go after that
At home and while getting ready to leave:
100 reps for rear delts and tris - 10 lb band - both of those were one set for each body part
Done.
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Post by tcajim on Sept 24, 2010 15:02:34 GMT -5
Friday 9/24/10
Swim - pull 100's repeats... total of 750m
Run - treadmill - repeat timed intervals of 8 min... 2.5 incline, medium speed... felt good, I am getting lighter.. in the mid to high 180's
Pull ups felt decent Seated rows - lat pull down bar, wide grip - 4 sets Leg extensions - light weight, tons of reps.. deep, deep burn Leg curls
Forearms with dumb bells
At home:
10lb band - 100 reps, 4 total sets of front delt raises 10lb band - 40 res for rear delts... they were already tired from swimming...
I am feeling better now that i've cut back on carbs and increased my protein intake with shakes.
Done.
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Post by tcajim on Sept 27, 2010 18:45:39 GMT -5
Monday 9/27/10
Training partner tonight
ME Bench
One board presses - worked up to 335, stalled at sticking point... held it, then pressed it.. wouldn't have counted.. but sore shoulders from my 100 reps of lat raises the problem
Negative with 365.. nothing today... couldn't hold it at all like last time... again shoulders hampered my benching tonight
Floor presses, legs laying flat - up to 275 for 3, two sets
Pull ups: 23/17 - surprised, I didn't count, my partner did, and I stopped when it began to get hard at 23... so I had about 5 more left in me on first set, and simply gassing with the 17, though the 17 wasn't hard, didn't want to tax my body on the last set -- the beauty of this is that I'm ten pounds heavier than I will be when I compete! Good, good, good.
Tri push downs with 50lb band... five sets or so.
Done.
Will do extra workout tonight to include:
100 reps of tri push downs 100 reps of rear delts 100 reps of curls 30 reps for shoulder raises to help get blood into them and loosen them up.
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Post by tcajim on Sept 28, 2010 12:45:12 GMT -5
Tuesday 9/29/10
Swim - Pull, repeat 100m, total 700m
Run - treadmill, 2.5, repeat 8 min intervals... 3 of them
Hip flexor raises with band Leg extensions... several sets to get big burn Leg curls... three sets until tight
Forearms... reverse barbell curl
Done.
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Post by tcajim on Sept 30, 2010 13:34:26 GMT -5
Thursday 9/30/10
Swim 100 repeat pulls x 6, 2 x 50 with faster pace and longer reach
DE bench Speed bench, 50lb bands.. used lighter weight with wide grip Dead bench, wide grip, up to 265
JM presses
Pull ups in weight room
Incline swiss dumb bell presses, reps for 3 sets
Pull ups with different bar and diff. grip/neutral in fitness room
Obliques - ball twists, side crunches/lifts
At home extra:
Curls, 100 reps with 15lbs each side Delt raises with 5 lbs to loosen up shoulders... still a little tight Tris, 100 reps with 15lb band each side, two sets Rear delts with 15lb bands, 100 reps
Done.
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Post by tcajim on Oct 1, 2010 14:21:48 GMT -5
Friday Oct 1, 2010
Swim - Repeat 100's pull, and 2 50's... easy workout today... not a restfull sleep
Run - repeat 8 min intervals... i'm getting used to this routine now... will begin to increase speed gradually
Leg extensions Leg raises with band for hip flexor Leg Curls
Done.
Easy workout today for a good week next week.
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Post by tcajim on Oct 4, 2010 12:38:34 GMT -5
Monda 10/4/10
Not a restfull night of sleep... only 5 hours tops, shoulders still tight and somewhat sore. Took it fairly easy today
Bench - 2 board presses
Worked up to a light 285.. felt heavier lowering than pressing
Tri pushdowns with 50lb band
Floor rolling tris, a few sets.
Done.
Just did minimal.
Will do 100's at home tonight to get blood flow into shoulder, tris, and bis.
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