|
|
Post by zekester on Nov 3, 2012 7:14:23 GMT -5
Heres what I did yesterday...
1}...Pin press with close grip {24in.} = Starting with the hole just above the chest = bar/20, 95/15, 135/12, 185/8...next hole up = 225/6, 255/5, 280/4...next hole up = 300/3, 315/3, 330/3, 345/1, 360/1
2}...Close grip {24 in.}bench press with light bands = 9x3 w/155...
30-40 sec. between sets...
3}...JM press with close grip {14 inch} and fatgripz = 2 warmup sets and then 3x8 w/150 {my technique is not strict JM, half jm- half press from the chin}...
4}...Supersetted tricep extensions & dumbell skull-crushers w/25lb dumbell's, 15 reps each for 2 sets...
|
|
|
|
Post by zekester on Nov 8, 2012 9:35:18 GMT -5
Next workout was...
Squat 3 rep max, Deadlift 1RM followed by reps of 365 to failure, then EZ bar curls = 2x3 w/70%, 2x3 w/75%, 2x3 w/80%...and finished with wrist-rollers...
|
|
|
|
Post by zekester on Nov 8, 2012 9:43:26 GMT -5
2nd push day = Bench press warming up and continue with 275x3, 300x2, 315x2 then 330x4 {moving up to 5 reps next time}...
Seated barbell shoulder press, progressing up to a 8 rep max...
Nose-breakers with a ez curl bar, progressing up to 8 rep max {using a 25 lb plate each side, followed by adding 5 lb'ders}, then doing a strip down with no break sliding 5 lbs at a time off each side after completing 8 reps...
Superset = Lateral raise & D. kickbacks for 2 sets of 12...
Superset = Shoulder horn {2 sets of 12} & Band pushdowns {2 sets of wipeouts}...
|
|
|
|
Post by zekester on Nov 9, 2012 10:42:32 GMT -5
Next...
Squat = 1 set of 20 reps {going to do this twice a week, adding 5 lbs each time I do it and still trying to do 20 reps, if not as many as i can up to 20}
Trap bar rack pulls = again, something new Im trying...Figuring out what weight to use for 3-4 sets of 6...
Superset = T-bar row & Shrug {progressing up with weight and down with reps}
Superset = Band pull-a-parts & Grippers
|
|
|
|
Post by zekester on Nov 12, 2012 11:49:59 GMT -5
Back to day one {see posting on 11/3}...Changes were = 1}...Went to 365 on the pin press...2}...Used 165 on the bench band press...3}...Dropped weight and focused on a more strict JM press...4}...same...
|
|
|
|
Post by zekester on Nov 16, 2012 15:20:24 GMT -5
Heres my new routine, that Ive used this week and will use another 3-4 weeks followed by a week in which I'll check my 1RM's...I'll do these on a every other day basis or 2 days on, 1 day off, 2 days on, 2 days off {depends on my schedule availability}...
#1...Bench press = A series of single reps w/80% of my 1RM, one after the other with break time equalling only the time to re-set {1x1x1 etc..}, then a 2-4 minute rest and try 1 set of as many reps as I can with the same weight...{each week, try to add a rep}.
Seated ez bar Arnold press w/bands = 3-4 sets of 8
Nose-breakers = Work up to a set of 8 rep max and then do a strip down wipeout
Superset = Lateral raise & D. kickbacks {2x12}
Superset = Shoulder horn {2x12}& Band pushdowns{2 sets of ?/wipeout}
#2...Box Squat = 3 reps of 75% of 1RM {I will try to add 5-10lbs each session and maintain 3 reps}
Deadlift = 10 reps of 70% of 1RM {try to add 10-20lbs each session}
***After this routine, I'll switch the rep & set scheme and reverse the squat & deadlift
Superset = T-bar row & EZ bar curls...
Gripwork
#3...Cambered bar bench press for 8 reps, try to add weight each time...
D. floor press = 4x6
Pushups = 4 sets
Superset = Tricep extensions & Dumbell skull-crushers
#4...Box Squat and Deadlift same as #2, with the added weight
Superset = Shrug & Preacher curl...
Wrist-rollers
|
|
|
|
Post by zekester on Nov 19, 2012 11:22:33 GMT -5
NOTES:
#3...really felt it good in the chest, using the cambered bar...worked up to a single set of 8 with 45% of my 1RM...will try to go up a little more each time I do it...
|
|
|
|
Post by zekester on Nov 26, 2012 17:27:00 GMT -5
Today I did #2, but no deadlifting...I did add to my curling though...After supersetting T-bar row & Ez bar curls, I did 10 single's with 45 sec. rest of 80% of my 1RM and followed that with 2 sets of 21's with 45% of my 1RM...
In 2 days I'll do #4 without the Squat and add more curling...
Then on Saturday, I'll go into my company fitness center and do a leg, back, bicep routine with cable apparatuses...
|
|
|
|
Post by buckeye2010 on Nov 26, 2012 21:33:01 GMT -5
I have been out of pocket and just got back nto catching up on everyone's logs. Looks like you are hitting it pretty hard. I plan on getting back into the gym tomorrow
|
|
|
|
Post by zekester on Dec 15, 2012 10:49:33 GMT -5
I found myself having difficulty recovering from Deadlifting & Squatting twice in a week, even though it was a heavy & a light day...This is what Ive done this week...
1}...Bench press = 1,3,2,1 reps w/345, then drop weight to 295 and do 1 set of max# of reps...Seated barbell shoulder press = work up to a 8 rep max...Nosebreakers = 2 sets of a 8 rep max and then add weight and push another set with as many reps as I can...Superset = Lateral raise & dumbell kickbacks...Superset = Shoulder horn & band pushdowns
2}...Squat = work up to a 3 rep max...Zercher squtas 5x5 adding 5 lbs each set...Gripwork
3}...Superset = Close grip Ladder Pushups & 3 rep EZ bar curl, {no set number of sets}, just keep going...Superset = Tricep extensions & Eccentric dumbell incline hammer's...
4}...Deadlift max followed by singles {no set # just go until you miss}of 85% of max...Superset = T-bar row & Preacher curl...Superset = Shrug & {choice of curl exercise}, Wrist-rollers...
|
|
|
|
Post by zekester on Dec 24, 2012 21:28:52 GMT -5
1}...now using the slingshot for my drop set with more weight added...
2}...same {on occasion I check my max first}
3}...Now doing the cambered bar bench press for a 8 rep max, Pin presses, JM press with the slingshot
Superset = Seated D. shoulder press & Flys...Shoulder horn & Band pushdowns
4}...changed my supersets to = Shrug & stiff leg dumbell deadlifts...T-bar row & YTW's
* I mix in a curl day, generally between # 2 & 3
Both my Squat and Deadlift max's have increased a little and Im making progress with my shoulders {Im now incorporating a band shoulder warmup before bench days}
|
|
|
|
Post by zekester on Jan 21, 2013 20:51:34 GMT -5
Tonight I reached my first goal of the year, benching 345 for 5 reps and then I did some band shoulder & tri work...This was my last workout in preparation for saturdays competiton in Va...I'll bench & deadlift...Over the next couple days I'll work on my next workout plan.
|
|
|
|
Post by Ryan on Jan 21, 2013 21:07:04 GMT -5
Everybody benches more than me here. Lol
Good luck man.
|
|
|
|
Post by zekester on Jan 26, 2013 8:03:05 GMT -5
Well, didnt make the meet today...Although only a small amount of snow last night, the temperatures are low and there was a short period of sheet this morning...So, I just started my new plan training for the Ironman Nationals on March 23rd...Heres what I did today and what Im planning...
today = 1}...Bench press - warm-up to a single w/335 then do 3x3 w/345 using a 2-board {try to add 5 lbs every 2 weeks}...
2}...Seated barbell shoulder press = 3x8 w/135 {work on adding weight}...
3}...JM press - using slingshot & chains = sets of 8 reps, no set poundage, just working it...
4}...Flat bench dumbell press = 2 sets of wipeout with 70lb dumbells...
Finish = Shoulder rolls/Stretching/Lacrosse ball massage...
{after 4 weeks, switch to close grip pushups,dumbell shoulder presses, Superset = S.horn & tri-bands...
Next = 1}...Rack pulls {starting with a 3 rep max at the 4 hole and trying to maintain that weight as I work down to the 1 hole}...
2}...Superset = Shrugs & Ham/Glute raises...
3}...Superset = 1 arm row & Stiff-leg dumbell sumo's
4}...Superset = Pull-a-parts & Hamstring curls...
Finish = Wrist-rollers & Stretching...
Next = 2nd bench day
Wk 1...warm-up to 350, then 3x4 w/310
Wk 2...warm-up to 350, then 3x3 w/325
Wk 3...warm-up to 360, then 3x2 w/340
Wk 4...warm-up to 370, then 1x1x1 w/345
Wk 5...warm-up to 370, then 1x5, 1x4, 1x3 w/325
Wk 6...warm-up to 370, then 1x4, 1x3, 1x2 w/340
Wk 7...bench 390, then ?
Additional exercises will be = Decline dumbell presses, nose-breakers, Superset = Pec-dec & Pushdowns...
{at some point change additional exercises to ?}
Next = 1}...Squat
2}...Zercher squats
3}...Toe press
4}...EZ bar curl = 2 sets of ? w/120, 2 sets of ? w/100
5}...Preacher curl = 3 sets of ? w/80
6}...Run the rack Hammer curls...
7}...Grippers...
*As usual this starts out as a guideline and I'll see how it goes...
|
|
|
|
Post by buckeye2010 on Feb 1, 2013 15:39:13 GMT -5
345x5 bench is real strong. Great job. Your workout volume is intense.
|
|
|
|
Post by zekester on Feb 2, 2013 5:18:10 GMT -5
hey buckeye...trying to have a good year, my last year in the 50-54 age group...Starting with the American Challenge, my future focus will be on full power meets for awhile - just started deadlifting 2 years ago and squatting a year ago - Also want to break the 150 mark in the strict curl - I last did 148.7...
I need to get back to regular stretching for my shoulders so I can have a better level of comfort when placing a barbell on my traps for squatting.
I hope to make the Ironman Nationals on March 23rd as preparation for the American Challenge in June and then my last meet in the 50-54 age will be the Mid-Atlantic Open in Sep.
|
|
|
|
Post by buckeye2010 on Feb 2, 2013 12:11:36 GMT -5
I'm thinking about doing the Ironman Nationals in March also as kind of a warm up for the American Challenge. I turn 60 in May and hope to set a World record in 220# 60-64 at the American Challenge Hope to see you there.
|
|
|
|
Post by zekester on Mar 8, 2013 10:08:45 GMT -5
I havnt kept up with my log recently...But, what Ive been doing is - splits - ...I work nights and often when i try to workout after I get off I dont seem to have the energy to carry through a workout, and if I workout brfore work I am dragging to stay awake.
So, for two workouts i split them in half - Part when I get off and the other part before work...This also seems to help because I sleep after my morning workout and feel more recovered for my evening workout vs. just working out am & pm without sleep in between...
example = I'll do deadlift and wrist-rollers am, and then Shrug, Rows, stiff leg deadlift pm
example = Bicep workout am, then Squat, abs & gripwork pm
I fell at work last night and injured my wrist, I hope its just a minor injury and Im fine for the Ironman Nationals
see ya there
|
|
