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Post by yankees on Jun 19, 2013 13:13:29 GMT -5
Been pretty busy last few weeks with school ending etc...
Bwt - 212
Buckeye 420 ( feet elevated to emphasize pressing and no leg drive )
270 x 8 310 x 6 330 x 4 370 x 3 390 x 2 405 x 1 330 x 4
Man, the last few sets sneak up on you pretty quick!
Should I be hitting anything else after the Buckeye? flyes, dips, tri's ?
I haven't run the Buckeye in a few years, should I cycle it- say for 2-3 consecutive weeks until I get stapled or should I rotate it with something and come back to it every few weeks - ? Any advice much appreciated !
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Post by dopar66 on Jun 20, 2013 8:59:02 GMT -5
Wow, JoeBear Yankees... nice touch with the feet off the floor and a 405 single...
I've been using the Buckeye hybrid with the Hepburn for the last few years, almost exclusively. I haven't felt the need to change it up a heck of a lot, except the guy I'm training, I'll throw in pauses or doubles on the max set from time to time to shake it up. Don't want him in a rut.
I think George and ToolPod have both used the buckeye if I remember correctly. Maybe they can chip in.
God Bless.
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Post by toolpod on Jun 20, 2013 12:47:19 GMT -5
Joe, my recommendation (which is the template I have been using with much success) is to use the Buckeye as a peak-check and benchmark workout every 4-5 weeks. I use the weight of the highest completed Buckeye Series as my 1RM benchmark for calculating percentages.
You could do it solid, every week, but you will peak & plateau in 4-7 weeks, give or take, followed by burnout. By breaking it up, it stays "fresh".
I generally do some triceps finishers after the Buckeye...but not much else...there is a lot of CNS workload in there.
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Post by yankees on Jun 20, 2013 14:39:49 GMT -5
Thanks gents !
Will take the advice given and see what happens
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Post by George on Jun 22, 2013 19:02:30 GMT -5
Echo toolpod's comments on the buckeye. I used it I think for five weeks this last meet cycle and steadily climbed. It gets addicting, but it follows that 90% rule. I think Louie made it popular...lifting above 90% for more than three weeks, etc. I think the routine, in terms of cns or max type training, allows you to extend the period before hitting a wall or peak a little better than anything I've tried using the percentages given. It is high enough to challenge the cns, but not over anxious enough to cause early burnout or fatigue.
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Post by 3speed on Jun 23, 2013 10:34:05 GMT -5
Echo toolpod's comments on the buckeye. Joe, be careful taking advice form this guy on bench. He's a - you know - a squat specialist. ;D BTW: Heck of a job on the return.
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Post by George on Jun 23, 2013 13:23:30 GMT -5
There's truth to that, I gotta admit....lol. I'm working on it! I did hit a bench milestone so I'm more apt to give advice. You'll see Im fairly quiet about deadlifting though....for now.
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Post by yankees on Jul 2, 2013 10:43:09 GMT -5
Thanks for the advice guys !
Bwt -213
Warm ups...
Dead benches at chest level (start at bottom position in cage with barbell on chest laying across safety bars ) work sets: 315 x 3 350 x 2 385 x 1 405 x 1 - feet elevated/ legs flat on portable bench - again to take out any possible leg drive - slow but sure rep, it was too close to 385, should have skipped 385 set to save strength
floor presses with swiss bar:
225 x 5 250 x 5 275 x 5 300 x 5 325 x 5
Short and sweet- flyes are starting to irritate my shoulder again, might have to invest in a pec-dec
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Post by yankees on Jul 5, 2013 9:26:56 GMT -5
Workout- did some reps today at the end to finish off with a pump Work sets: d-bell presses - 145's x 5 x 5 -flat 100's x 5 x 10 -incline dips -lean forward - 3 x 25 BWT 225 X 27 rep out w/feet elevated to make it a little harder - vid below www.youtube.com/watch?v=fIDxNvNczqU
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Post by skabow22 on Jul 5, 2013 20:27:01 GMT -5
Really nice work, especially on the dead benches.
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Post by yankees on Jul 8, 2013 9:45:15 GMT -5
Thanks bro
Had the urge to do some reps today on bench again, taking a few weeks off from the heavier sets and just getting a heckuva pump to change things up slightly
BWT- 212
Warm ups...
Flat bench - no feet elevated this time !
225 x 10 225 x 20 225 x 30 - I got 3 more reps than the video I posted last week with feet elevated, leg drive helps ! 225 x 15 225 x 10
Dips - 3 x 30 BWT - leaned really far forward to hit the pecs and not stress tri's too much
Man, arms were pumped ! and pecs too !
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Post by yankees on Aug 12, 2013 14:32:48 GMT -5
Been a while since last post, just been busy ( and lazy) school starts in 2 weeks, football is up and going now, getting busy !!!!!!!!!!!!!!!!!!!!
Anways -Bench today
warm ups... Bwt 208 - (lost a few lbs. over the last month)
225 x 20 250 x 15 275 x 10 300 x 5 325 x 5 350 x 5 375 x 1,1,1,1,1- extended pauses on each single
Did 20 work reps today - 300 to 375 sets
All I had time for, two a day practices started today, we're looking ok I think, based on the summer lifting and conditioning
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Post by nachtegaal45 on Aug 12, 2013 15:48:40 GMT -5
208? Man you've got the physique improved over your old pictures like you put a picture of yours in an anamorphic ratio shot,round mounds of benchin' pound.Haha!Excellent work there brohamskavich!
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Post by yankees on Nov 11, 2013 11:19:56 GMT -5
Been a while since posting, now that we are out of the playoffs in football I have more time BWT - 212 Dead presses with feet elevated on chair - (to take out leg drive) * Bar is set at chest level in cage, start the press off pins at bottom 135 x 5 185 x 5 225 x 5 275 x 3 315 x 1 365 x 1 405 x 1 Incline dumbbell presses - 100's x 5 x 5 T-bar rows - 5 x 5 I forgot how hard dead presses are on the shoulder girdle !
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Post by yankees on Jan 2, 2015 10:02:28 GMT -5
Happy New Year to y'all
Going to stay with it hopefully in 2015 consistently
Bwt - 215
Floor presses - work sets, did a lot of reps with my training buddy- especially at 275 lbs. ( all reps paused ) 275 x 5 335 x 8 275 x 10,8,6,4, 10 365 x 3- last rep was a grinder !
Flyes - 50's x 3 x 12
Front delt raises- 3 x 5
Biceps - dbell concentration curls- 10,8,6,4,2
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Post by yankees on Jan 7, 2015 9:43:11 GMT -5
Did some dumbbell presses work to mix things up slightly
warm ups etc...
Work sets -
130's-
12, 10, 8, 5, 2
Weighted dips -leaning way forward to hit pecs
bwt x 10, bwt + 50's x 5, bwt + 80's x 5, bwt + 130's x 5
That was it, short and sweet relatively
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Post by yankees on Jan 11, 2015 12:58:02 GMT -5
Today - classic 5 x 5
Flat bench warm ups ...
work sets :
325 x 5 335 x 5 345 x 5 355 x 5 365 x 4 - needed a slight love tap on 5th rep
After benching just not "feeling it" so shut it down, live to lift another day
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Post by bighawgfsu on Jan 11, 2015 17:03:18 GMT -5
Hello my man, I don't see any posts of legs or other body parts too often besides chest...are you strictly a bench press specialist now?
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Post by toolpod on Jan 12, 2015 12:48:56 GMT -5
"After benching just not "feeling it" so shut it down, live to lift another day"
Discretion is the better part of Valor, Joe!
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Post by yankees on Jan 12, 2015 19:19:18 GMT -5
Bighawg - I was in a really bad accident years ago, spent a lot of time not able to walk... after years of working at being able to walk again I just play it safe and don't do deads or squats very often anymore- I do every now and then when feeling " lucky" but usually I play it safe Thanks for the words TP !
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Post by yankees on Jan 16, 2015 8:50:34 GMT -5
Quick bench workout this morning at school with my PE students during weights class Bwt- 213 Warm ups... Work sets: 275 x 8 315 x 5 385 x 1 405 x 1 - really e - z had a couple for sure 415 x 1 - LONG pause on this rep Did some spider rows for reps - 4 sets out of time Good workout to build on for next week
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Post by yankees on Jan 21, 2015 9:26:10 GMT -5
Bwt- 213 on school wrestling scale Warm ups .... Work sets - 365 x 5, 4, 3, 2, 1- all paused 225 x 20, 15, 10 - TNG Lat pull downs - 3 x 12 d-bell rows- 3 x 12 Shrugs - 5 x 5- heavy
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Post by toolpod on Jan 21, 2015 10:43:09 GMT -5
Joe, if you don't mind me askin what are Spider Rows?
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Post by yankees on Jan 21, 2015 15:06:34 GMT -5
TP Pretty close to a chest supported row but on an angle standing up with arms pretty much against your sides - looks more like a praying mantis to me, I have a buddy who trains at Westside and he recommended them to me, pretty much replicates your bench in reverse but standing up, some guys call them other things I think, my buddy Rob calls 'em spider rows so that's what I call 'em too If you don't mind me asking, what brand of eggs are you eating to get reps with 445- ?
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Post by yankees on Feb 3, 2015 18:12:51 GMT -5
Bwt- 213
Warm ups etc...
Work sets- floor presses- all reps paused at bottom 225 x 10 275 x 8 315 x 6 365 x 4 405 x 2 405 x 1 315 x 10
Rows- 4 x 8
shrugs with d-bells 5 x 5
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