Road to Double-Bodyweight Bench

[littleman19]

I thought I'd start up another journal since my last account cancled and I'm wanna get back into heavy lifting. I used to do powerlifting and was pretty damn good at squat and deadlift, but my back gave out and now I can only bench. My bench was worst lift and I always hated it, but you can live with what you can do I guess. Last year, at around 121lb I could bench 155. Now I'm 150 and maxed out about a month ago at 215. As the title implies, I wanna get to a double body-weight bench next summer. And so, here it begins....

[littleman19]

SATURDAY: ME Bench

Decline Bench:

95x5
135x5
175x3
195x3
215x1
235x1
255x1 (PR +20 )
275x1 (PR +40 from about 6 weeks ago. I figured I'd be hitting some big PR since I've gotten back into serious training)

Floor Press:

135x5
175x3
185x3
195x2 (PR + 1 rep)
205x1 (PR +10)

Skull Crusher:

90x10
100x10
100x9
100x10

KAZ Presses: (these are the devil)

145x7
145x6
135x9

[littleman19]

SUNDAY

Heavy Volume Shoulders and Back (fast-paced 45sec-1 min rest in between everything)

Dumbell Military Press (weight per arm):

40x8
50x6
60x6
70x6

Weighted Chins:

bwx10
35x5
45x3
55x3
70x4
45x9
45x5 (i was so dead from the last 2 sets)

1-Arm Dumbell Rows (weight/reps per arm):

65x10
75x10
80x10
85x9

Standing Dumbell Rows:

60x10
65x10
65x10

Lat Pull Down (strict, arched back, legs not tucked under pads):

145x12
150x10
155x10

Reverse Lat Pull Down (strict, arched back, legs not tucked under pads):

140x10
145x10
150x10

Face Pulls:

175x8
180x7
180x6

Plate Raises:

45x20
45x20
45x20 (drop set)
35x15
25x15

Handstand Pushups supersetted with wide-grip chinups (no rest):

bwx12 chins
bwx12 handstand pushups
bwx10 chins
bwx10 handstand pushups
bwx19 chins
bwx13 handstand pushups (i just dropped after the last rep)

[littleman19]

Monday

Abs/leg stuff (can't do squats or deadlifts because of my back so I do what the doctor allows)

Hanging straight Leg hold x20sec into x20 knee tucks while legs are still held out in front x15 straight leg raises x20 knee ups for 3 sets

Decline Situps w/ 50lb sand bag x3 sets till failure

Get-ups with 50lb sand bag x3 sets till failure(these are so tiring)

Weighted Crunches x3 sets till failure

Leg Extensions

Leg Curls

Calve-raises

[littleman19]

TUESDAY

DE Bench

Bench (30 sec rest- 3 grips)

135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3


Bench Static Lockout Hold (10 sec hold)

225
275
315
365
375

Skull Crushers

85x10
95x10
100x9
100x8

Kaz Presses

145x7
145x5
135x7
135x6

Eagle Chinups (I started doing these the past 2 months and I love them, they just completely destroy your triceps- basically you use a wide chinup grip and you flip your wrists towards you like a pull up except you flip your wrists the opposite direction. It's hard just getting in the position the first few times so just try holding it. Then try pulling yourself up, except because you arms are inverted, you have to pull yourself in front or under the bar instead of bringing your chin up to the bar)

bwx16
bwx13
bwx10

[littleman19]

Wednesday

Heavy Volume Shoulders and Back (fast-paced 45sec-1 min rest in between everything)

Dumbell Military Press (weight per arm):

45x8
60x6
70x8
70x6

1-Arm Dumbbell Rows (weight/reps per arm):

65x10
75x10
80x10
85x10

Dumbbell Rows Laying chest down on incline bench (squeezing shoulder blades and holding at the top):

65x15
75x15
75x15

Lat Pull Down (strict, arched back, legs not tucked under pads):

140x12
150x12
155x11

Reverse Lat Pull Down (strict, arched back, legs not tucked under pads):

140x10
150x10
150x10

Face Pulls:

170x8
180x8
180x7

Seated Row (Strict)

105x10
105x10
105x10

High Dumbbell Shrugs: (bend elbows and squeeze at top)

75x15
75x13
75x12

[littleman19]

Thursday

Quick Workout- Abs and legs

Did some hanging leg hold, decline sandbag situps, weighted cruches, dumbell lunges, leg curls and extentions

[drew]

Wow, that's a lot of volume. Good luck with your goal man.

[borracho]

Great work in here...curious, are the skull crushers you are doing seated DB or laying down with the curl bar? I know some people use the term for either, so I was just wondering...either way, 100lb skulls are impressive!

[littleman19]

Wow, that's a lot of volume. Good luck with your goal man.

thanks man, i'm working hard at it.


Great work in here...curious, are the skull crushers you are doing seated DB or laying down with the curl bar? I know some people use the term for either, so I was just wondering...either way, 100lb skulls are impressive!

thanks! i use a curl bar and use a narrow grip with my hands about 5in. apart.

[littleman19]

SATURDAY: ME Bench

Incline Bench:

45x20
95x5
135x3
175x1
195x1 (PR +5)
210x1(PR +20)
220x1(PR +30 from about 8 weeks ago)

Floor Press:

135x5
175x2
185x1
205x1
215x1 (PR +10)

Skull Crusher:

95x12
95x10
95x10
95x9


KAZ Presses:

155x7
155x5
135x12

Push Down Dropset

[HeavyBomber]

Oh man, double bodyweight bench... I'm still working on it. I forget what a KAZ press is... and I'm too lazy to research it right now... lol
Looks good dude.

[littleman19]

Oh man, double bodyweight bench... I'm still working on it. I forget what a KAZ press is... and I'm too lazy to research it right now... lol
Looks good dude.

thanks man. a kaz press is like close grip bench except with a smith machine and instead of the bar being over your chest, you keep it over your neck so it targets your triceps instead of your shoulders, back and chest.

[littleman19]

Sunday

Heavy Volume Shoulders and Back (fast-paced 45sec-1 min rest in between everything)

Dumbell Military Press (weight per arm):

45x8
55x8
65x14

Dumbell Arnold Press (weight/reps per arm):

45x10
45x10
45x10

1-Arm Dumbbell Rows (weight/reps per arm):

75x10
80x10
85x10
90x10

Weighted Chinups

50x4
50x4
50x4

Lat Pull Down (strict, arched back, legs not tucked under pads):

150x11
150x11
155x10

Reverse Lat Pull Down (strict, arched back, legs not tucked under pads):

150x10
150x10
150x10

Face Pulls:

170x8
170x8
170x8

Seated Row (Strict)

105x10
120x10
120x10

Circuit (3 sets- no rest)

High Dumbbell Shrugs: (bend elbows and squeeze at top) 75x15
Plate Raises: 45x20
Dumbell Side Raises: 20x15
Upright row: 55x12

[littleman19]

Tuesday

DE Bench

Bench (30 sec rest- 3 grips)

45x20
95x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3

Bench Static Lockout Hold (10 sec hold)

225
275
315
365
385
405 (PR +20)
415 (PR +30)

Skull Crushers

100x10
100x10
100x9

Kaz Presses

155x6
155x5
135x9 (Freaking death to my triceps :thumbup:)

Great workout, I found a really good arch and felt like I could manhandle the weight :smoke:.

[littleman19]

Heavy Volume Shoulders and Back (fast-paced 45sec-1 min rest in between everything)

Dumbell Military Press (weight per arm):

40x8
55x6
65x6
75x7

1-Arm Dumbell Rows (weight/reps per arm):

75x10
80x10
85x10
90x8

Arnold Press (weight/reps per arm):

55x11
55x9

Seated Rows:

120x10
130x10
130x10

Lat Pull Down:

150x10
150x10
150x10

Reverse Lat Pull Down:

150x10
150x10
150x10

Circut for Traps and Delts:

Plate raises
Dumbbell Lateral Raises
Upright Rows

[littleman19]

Thursday

Legs/Abs

Dumbell Lunges, knee touch ground (total weight: R=right, L=left)

100x5Rx5L
130x5Rx5L
150x5Rx5L
170x5Rx5L
180x7R
180x8L
190x7R
190x7L

Leg Ext & Leg Curl

Weighted Ab Crunches, Hanging straight leg holds, knee ups, and sandbag decline situps

[littleman19]

SATURDAY: ME Bench

Close-Grip Bench:
45x20
95x5
135x3
175x1
195x1 (PR+10)
220xmiss(jumped a little too much too quickly, got it about 75% up before i needed a little help)
215x1(PR +30 from about 2 months ago- elbows flared out a little at the end of the lockout but i'm happy with it)

DB Bench (weight per arm) :

60sx3
75x3
85x8 (PR +3 rep)
85x7

Skull Crusher:

95x11
95x10
95x9 (supersetted with medicine ball tricep slam)
95x7 (supersetted with medicine ball tricep slam)

[littleman19]

Sunday

Shoulders/Back-Gym was closed today for Easter so I just did a quick pull/chin-up with various grips and handstand pushup workout in reps of 10 with not a second of rest after the first two sets...

(2-min rest)

Medium-Grip Clapping Pull-upsx10
Medium-Grip Clapping Pull-upsx9 (couldn't get 10th rep)

(NO REST!)

Wide-Grip Pull-upx10
Facing Away from Wall Handstand Pushupx10
Medium-Grip Pull-upx10
Facing Wall Handstand Pushupx10
Hands Touching Pull-upx10
Facing Away from Wall Handstand Pushupx10
Medium-Grip Chin-upx10
Facing Wall Handstand Pushupx10
Hands Touching Chin-upx10
Facing Away from Wall Handstand Pushupx10
Medium-Grip Chin-up with 5 sec hold at 3 positions: (top,90 degrees, and bottom) x5
Facing Wall Handstand Hold Till Failure x only lasted about 25 sec cause i was whipped)
Medium-Grip Pull-upx17(Till Failure)

:whip: <----very fun/intense workout

[littleman19]

Tuesday

DE BENCH

Bench (30 sec rest- 3 grips)

45x20
95x5
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3

Bench Lockouts from Rack (6 inches above chest-haven't done these in a while because i've been working on static holds)

185x3
205x3
215x3 (PR +2 reps)
225x2 (PR)
235x1 (PR +20)
245xmiss

Skull Crushers

105x10
105x10
105x9
105x8

[littleman19]

WEDNESDAY-Back and Legs

I was going to do my usual heavy back and shoulders today, but on my way to the gym I got a call from one of my friends who's a competitive wrestler and wanted to know if i wanted to wrestle this evening. We always smack talk so I couldn't turn down the challenge, but i wanted to do a workout since i already drank some dextrose. I figured i'd do my leg workout instead so i had shoulder strength for the wrestling match. When i got to the gym, I saw a guy deadlifting and I got the sudden urge to do deadlifts even though I knew I shouldn't have with my back. I was just going to do some light sets while maintaining good form, but I ended up doing a little more than I planned. My back felt fine besides a little tightness which i easily stretched out so now I'm thinking of adding deadlifts back to my routine, but no more than once a month or so.

Deadlift (belt- first time in 8-9 months)

135x5
185x5
225x8
275x8

300x10 (didn't want to go more than double bodyweight- could have gotten another 2-3 reps but i didn't want to risk losing good form and over-stressing my lowerback. When i watch the video though, it seems like i'm leaning a bit too forward and need to keep the bar closer to my body. Any critism would be great :thumbup:)

x55qOpjeQo0

http://www.youtube.com/watch?v=x55qOpjeQo0

Dumbell Lunges, knee touch ground (total weight: R=right leg, L=left leg)

130x5Rx5L
150x5Rx5L
180x10L
180x7R (fell 3 short because i my legs were dead from deadlift)

[littleman19]

Saturday- Wooh great workout today.

ME Bench

Bench

45x20
95x10
135x3
165x3
185x1
200x1
210x1
225xbarely missed (left foot slipped so I miss-groved)
225x1 (PR+10- very very smooth rep. Yay! Finally got 2 plates :))

Floor Press

185x3
195x3
205x4 (PR for reps)

DB Bench

55x5
70x5
85x8

Heavy Skull Crushers and Pressdown

[Organichu]

Pretty big disparity between your flat and decline max. What kind of hand positioning do you use on your declines? I only get about 20 more lbs on my decline.

In any case, good luck! 2xbw is a great goal... I'm hoping to be there by my 21st.

[littleman19]

Pretty big disparity between your flat and decline max. What kind of hand positioning do you use on your declines? I only get about 20 more lbs on my decline.

In any case, good luck! 2xbw is a great goal... I'm hoping to be there by my 21st.

haha no kidding. i actually use the exact same grip. With decline, not only is the distance a little shorter, but I'm able to get a lot tighter and use more triceps than chest which is where i'm lacking and the reason why my bench is so low. i'm starting to do partials to work on it so we'll see how that goes. any suggestions would be great :hello:

thanks for the support. good luck to you also. you see to be very close. just 20 more pounds and you got it. or you could drop 5 pounds and then you'd only have to go up 10 ;)

[littleman19]

Sunday

Heavy Volume Rowing

Variation of Chest Supported Rows (we don't have a machine so I I do dumbbell rows laying chest down on incline bench):

65sx15
75sx12
80sx12
80sx12

Upright Chest Supported Rows:

160x12
180x12
200x10
180x14

Seated Row

100x10
110x10
120x10
120x8

1-Arm Dumbbell Rows (weight/reps per arm):

65x10
Drop set:
75x8 (ugh my arms were tired)
60xtill failure

Upright Row

80x15
80x15
80x15

[littleman19]

Tuesday

Legs/Abs

Dumbell Lunges, knee touch ground (total weight: R=right leg, L=left leg)

90x3Rx3L
120x3Rx3L
150x3Rx3L
180x14R (PR for reps)
180x13L (PR for reps)

Leg Ext & Leg Curl

Ab work

[littleman19]

Tuesday

DE BENCH

Bench (30 sec rest- 3 grips)

45x20
95x5
135x3
135x3
135x3
145x3
145x3
145x3
155x3
155x3
155x3

Bench Lockouts from Rack (6 inches above chest):

185x3
205x3
225x3 (PR +1 rep)
225x3
225x3
225x2


Bent-Arm Dumbbell Pullovers

75x10
85x10
85x8
85x8
85x7

Skull Crushers (Pullovers drained me)

95x7
95x8
95x7

Pushdowns and Captain Crush Grip Work

[littleman19]

Wooh busy week. Wednesday I had time for a very quick 45-1min rest) 30min workout before I had to be at the State Mu Alpha Theta convention. It lasted all day thursday and half of Friday. The second it finished, I drove 4 hours to a Ben Folds concert which was *****ing AMAZING! :hello:

Wednesday- Heavy Back and Shoulders

Sumo Stance Rack-Pulls (right below knees, ~7in pull-trying to get back into deadlifts since I found out last week I can sumo deadlift with no pain if i keep good form)

135x5
225x5
300x3
350x3
375x2

(move up 1 pin to a ~3in pull)

405x3
435x3
455x1

Dumbell Military Press

50sx8
60sx8
70sx8

Alternating Dumbell Arnold Press (weight/reps per arm)

50x8
55x8
60x8

Machine Shoulder Press

200x12
200x12
200x12
200x12
200x12

[littleman19]

Ok I'm a little behind on the posts, been really busy.

SATURDAY (eek really tired, shouldn't have gone to the gym. only got 12 hours of sleep in the past 80+ hours)

Decline Bench

pyramid warm-up
225x1
245x1
265x1
280xmiss (completely lost tightness)
280xmissed lockout (i was pissed- should have gotten it)

Close-grip Incline

155x4
165x4
175x4

DB Bench

60sx6
75sx6
85sx6
85sx6

Skull Crushers and Pushdowns

[littleman19]

SUNDAY

T-Bar Row (first time trying these- I used 35lb plates so I'd get a fuller range of motion)

1plx12
2plx10
3plx10
4plx8
4pl+10 x 6
4pl+10 x 6
4pl+10 x 6

1-Arm DB Rows (weigh/reps per arm)

80x10
80x10
80x10
80x10

Seated Rows Supersetted with Upright Rows

Chest Supported Seated Rows

[littleman19]

MONDAY

DB Lunges

50sx6L/50sx6R
70sx4L/70sx4R
85sx3L/85sx3R
100sx12L (PR)
100sx9 (wasted energy trying to fix my grip- fell 3 reps short)

Leg Extension and Leg Curl

Ab work

[littleman19]

TUESDAY

Speed Bench (3 grips)

45x20
95x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Close Grip

155x3
185x3

add 6" inch foam pad I found to use in place of boards since I don't have any

205x3 (weird, first time doing any board, well in this case foam :), work)
205x5 (felt strong, good arch)

Kaz Presses, Pullovers and Skull Crushers 3x10 for each

[littleman19]

T-Bar Row (35lb plates)

2plx10
3plx10
4pl+10lbx10
4pl+10lbx10
4pl+10lbx10
4pl+10lbx10
4pl+10lbx10


1-Arm DB Rows (weigh/reps per arm)

80x10
80x10
80x10

DB Lateral Raises

Seated Rows

DB Shrugs

[littleman19]

Thursday

Legs/Abs

Dumbell Lunges, knee touch ground (total weight: R=right leg, L=left leg)

50sx6L/50sx6R
70sx4L/70sx4R
85sx3L/85sx3R
100sx6L/100x6R


One leg on bench, holding plate squats (a trainer showed me this the other day, are awsome, really good burn)

25sx15 per leg
35sx15 per leg
45sx35 per leg (till failure)

Leg Ext & Leg Curl

Ab work

[littleman19]

Awsome workout! Especially after taking the ACT for 4 hours in the moring :drooling:

Bench

45x20
95x3
115x3
145x3
175x3

1 board (2.5'in wooohhhh finally made a board!!!!! i was inspired by the foam pad i used on tuesday to make one)

205x2
225x2 (felt good and strong)
240x1 (PR, miss-groved second rep half way up. i'll definitely get it next time)

no boards

205x3 (PR +1 easy so I went for another set)
205x4 (PR +2, barely missed 5th rep about 70% up)

Machine Shoulder-Press

160x10
160x10
160x10
160x10

Pressdown

60x6
70x6
90x6

Bicep Curls supersetted with Pressdowns (5 sets of 7-10 reps each)

[littleman19]

Sunday-Back

Sumo Stance Rack-Pulls (right below knees, ~7in pull-keeping good form, arched back the whole time)

135x5
225x5
295x3
365x3
385x1
405x1
415x1 (PR +10 from a few months ago. not to heavy, didn't want to strain)

Weighted Chins

bwx10
25x3
45x3
65x5
65x5
45x10

Circuit x3 sets-no rest:

Plate raises (45x20), Upright row (85x10), DB Hold (100sx45sec)

[littleman19]

Tuesday

DE BENCH

Bench (30 sec rest- 3 grips)

45x20
95x5
135x3
135x3
135x3
145x3
145x3
145x3
155x3
155x3
155x3

Bench Lockouts from Rack (6 inches above chest)

205x2
225x1
245x1 (PR +10)
255xmiss

DB Military Press w/ medicine ball tricep slams x10 directly after each set (just to get more explosive work in)

50sx10
65sx15
65sx13

Skull Crushers

105x8
105x8
105x8

Laying DB Pullovers

75x12
80x12
85x12

[jbrin0tk]

strong pressing, man!

[littleman19]

thanks dude, much appreciated.

[redFury]

Liking the board presses LM! Very nice stuff in here!

Read you took the ACT... what are you plans for school? (major, college)

[BCorn]

strong deads and chins

[littleman19]

Liking the board presses LM! Very nice stuff in here!

Read you took the ACT... what are you plans for school? (major, college)

thanks red, it was my first time actually using boards and i loved it! i wanna go make one with 2 boards and start rotating those in.

as for school, i'm a junior now and took the ACT for the first time in october and got a 27. i'm shooting for ~30 which with my ~4.1 gpa and thesis paper i'm writting gives me a good chance at getting a 2/3 or full scholarship to Emory in Atlanta where i want to study something medical related on a widescale basis. it's one of the top 10 public health centers in the nation, so its perfect for what i wanna do.

I see your got an internship with Intel. Congrats, that's pretty sweet. EE is a pretty intense field. my dad's one and works for the state along with one of my friends who's really smart and looking for an intership now. i also know another guy who's doing something similar to you, writing programs and stuff. the guy's ridicoulously smart, he got a job with nasa helping designing programs when he was only 16.


strong deads and chins

thanks man, chins and deads have always been some of my strong points. now i'm just trying to catch up with the bench.

[redFury]

Boards are a lot of fun... sounds like you've got school figured out too! I certainly didn't have a clue where I wanted to go when I was your age... actually I hadn't even heard of the school I ended up attending haha. I hope you can get that scholarship... private schools can be expensive for sure.

Good to hear about you Dad and friends... what kind of things did your friend program for nasa?

[littleman19]

Boards are a lot of fun... sounds like you've got school figured out too! I certainly didn't have a clue where I wanted to go when I was your age... actually I hadn't even heard of the school I ended up attending haha. I hope you can get that scholarship... private schools can be expensive for sure.

Good to hear about you Dad and friends... what kind of things did your friend program for nasa?

thanks for the support red. i'm not sure exactly what type of things he programed for them, but i'll ask next time. i think they had him working with one type of encoding he was good with.

[littleman19]

Wednesday- Back

T-Bar Row (35lb plates)

2plx12
4plx12
4pl+10lbx12
4pl+15lbx12
4pl+20lbx12
4pl+20lbx12


Chest Supported DB Rows on Incline Bench

75sx10
80sx8
80sx8

Seated Rows

120x8
140x8

Upright Chest Supported Rows superseted w/ Lateral DB Raises

3 sets of 10 for each exercise

[littleman19]

Thursday- Legs/Abs

Dumbell Lunges, knee touch ground (R=right leg, L=left leg)

50sx6L/50sx6R
75sx3L/75sx3R
85sx3L/85sx3R
100sx14L
100sx11R

All the sudden felt like ****, so I went in the bathroom and balled everywhere, felt better and finished the workout haha.

Single leg stuff

Ab work

[littleman19]

Woooh so I ordered my first bench shirt last night. I called Ken up and got the a size 40 titan F6. Great guy and easy to talk to, shipped it out this morning so i'll next saturday will be my first time using it. any tips and advice about anything (getting on the shirt, how to put the shoulders, how low on the chest or back, how to lower it, etc...)would be great seeing as I'm new to the shirt. I know to begin with 2-3 boards to help break it in and get used to it. depending on how I feel in it and what I can touch, I might try 1 board or a full press.

[littleman19]

Saturday-ME Bench


2-Rep Bench

45x20
95x2
135x2
165x2
195x2
205x2
220x2 (PR +1 rep)

DB Arnold Press

45sx10
60sx10
70sx6 (bad set- used to much energy getting first rep)

DB Rolling Extension

45sx12
50sx12
50sx12
50sx12

Weighted Dips

bwx10
85x8
100x7
100x6

Pressdowns (85x8) suppersetted with Barbell curls (105x6) x 5 sets w/ 2 min breaks

Great day! Happy about the big double and the JM presses and Dips felt good.

[littleman19]

T-Bar Row (35lb plates)

2plx10
3plx10
4plbx10
4pl+10lbx10
4pl+15lbx10
4pl+20lbx10
4pl+25lbx10


Chest Supported Row (found out that they other YMCA near by had one-thats not a machine- so I'm going to start going there once a week or so and start rotating these in)

160x8
160x8
160x8
160x8

Chest Supported DB Row on Incline Bench

65sx10
65sx10
65sx10

DB Lateral Raises Drop Set

25s till failure
20s till failure
15s till failure (God these hurt so good)

DB Hold Pinching Traps (this YMCA goes up to 150lb DBs so I figured i'd give it a shot)

105sx20seconds
125sx20seconds
150sx9seconds (hahaha this didn't last long)

DB High Shrugs

80sx20
80sx20

[littleman19]

Monday

Repetition Sumo Deadlift

135x5
185x5
185 for 100 seconds- finished with ~35 reps (this wasn't hard but at the end as i finished the last rep and walked off, my right mid-lower back felt tweaked so i tried streching, but couldn't get it out so i was done for the day)

went home, got some alieve and iced it for 25min. going to ice it every 3 hours or so and hopefully it will be fine for tommorow.

[littleman19]

hey, i got my shirt in today so i figured i'd try it on. i got my brother to help me get in on. i'm not sure if the sleave's were supposed to be where they were. my brother said the sleaves wouldn't go back any more, but he's a very lanky guy and not very strong.

can y'all tell me if this looks right? shold it be lower on my chest or higher on my back? i'm most confused about the shoulders and if the seam is supposed to stop a little before the end of my shoulder or is it supposed to go back more? you can look at the scares to see where it stopped.

http://img291.imageshack.us/img291/6649/frontjl4.jpg

http://img206.imageshack.us/img206/3957/sspx0593mt4.jpg

http://img169.imageshack.us/img169/9181/sideni0.jpg

http://img518.imageshack.us/img518/9636/sspx0595ia1.jpg

[littleman19]

Wednesday- DE Bench

Bench (first time using wrist wraps- really liked them)

45x20
95x5
135x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3

Static Locked Out Holds (testing out wraps and pressure on wrists)

225x10 seconds
275x10 seconds
315x10 seconds
365x10 seconds
405x10 seconds (no problem- wraps are a little weird, but i like them. really help)

DB Rolling Extensions

45sx12
50sx12
55sx11
55sx9

Repetition DB Press (slow- about ~3 seconds for each rep)

45sxfailure - 1 minute 11 seconds

DB Pullovers

75x12
85x10
85x9

Tricep Pressdown w/ each set followed directly by medicine ball tricept slams

85x6
85x6
85x6
85x6

Didn't get to try putting on shirt again today because my brother wasn't home and also didn't get to use mini-bands because they didn't come in until after i finished my workout. looking forwards to shirted bench on saturday.

[littleman19]

T-Bar Row (35lb plates)

2plx10
3plx10
4plbx12
4pl+10lbx12
4pl+20lbx12
4pl+30lbx10


Chest Supported Row

Hands facing down grip
90x15
110x12
130x9
Hands facing in grip
160x10
170x8
170x8

H-Rolls suppersetted with mini-bandpull aparts

20x15 / 10 pull aparts
20x15 / 8 pull apartsv
20x15 / 7 pull aparts

DB Lateral Raises Drop Set

25sx15
Drop set:
25sxtill failure
20sxtill failure


DB Hold Pinching Traps

100sx20seconds
125sxtill failure (~30 seconds)

DB High Shrugs till Failure into regular Shrugs

75s
75s

[smokinHawk]

the sleeves on your shirt look ok, i would just pull down the collar some, you defiantly dont want any creases in the collar or it will mark you up pretty bad on your chest. so just pull it down and put a belt on it to hold it down.
the seams for the sleeves dont go all the way to your arm, you can play with them, as pulling them closer to the armpit allows the weight to touch easier, and not pulling them back as far will make it touch harder and give more spring off the chest supposably.

[littleman19]

the sleeves on your shirt look ok, i would just pull down the collar some, you defiantly dont want any creases in the collar or it will mark you up pretty bad on your chest. so just pull it down and put a belt on it to hold it down.
the seams for the sleeves dont go all the way to your arm, you can play with them, as pulling them closer to the armpit allows the weight to touch easier, and not pulling them back as far will make it touch harder and give more spring off the chest supposably.

thanks man, i played with these while putting it on today. i ended up pullin it back more into the armpits as i figured it would be better for a beginner.

[littleman19]

Friday- Legs

DB Lunges

40sx3 L / 40sx3 R
55sx3 L / 55sx3 R
70sx3 L / 70sx3 R
85sx3 L / 85sx3 R
100sx3 L / 100sx3 R
115sx1 L / 100sx1 R
125sx1 L / 125sx1 R (PR)

Mini-band Leg Curls

x20 right / x20 left x 3 sets

Laying Single Leg Curls

Hack Squat Machine (saw this in the cornor and figured i'd give it a shot since it doesn't put much pressure on my back- i liked them, much different from regular squatting, but better than nothing)

135x10
225x5
315x5
365x2
375x2

[littleman19]

Saturday- ME Bench

Bench (first time using shirt)

45x20
95x5
135x3
155x3
185x2

Put on F6 (this sucked and took a lot of work- thank God i had my friend helping)

3-Board
205x1
2-Board
225x1
1-Board
240x1
Full-No Boards
255x1 (PR+30 touch-flew up)
270x1 (PR+45 touch-good grove, very smooth)
285x1 (PR+60 touch- little stalling about half way up, then blew up the lockout)

Shirt off

205x3
205x3

WOOHHHHH I LOVED THE SHIRT! Weird at first, but I picked up on it quick. Now I just need to practice more and start tweaking the sleaves, chest and back to get the most out of it....Ooo, and it left some nice little scares :thumbup:

Skull Crushers

95x10
105x8
105x8
105x8

DB Rolling Extensions w/ mini-bands

55sx10
55sx10
55sx10 (wehh those mini-bands make you work)

Tricep Pressdown w/ each set followed directly by medicine ball tricept slams

85x8
85x8
85x8

[Travis Bell]

Wow, Im impressed at how quickly you got the hang of it. Very good work.

[littleman19]

Wow, Im impressed at how quickly you got the hang of it. Very good work.

haha thanks. i just kind of followed the groove of the shirt. it was kind of like going from a regular bench at the top with elbows out, to a close grip bench at the bottom with elbows in. the arms naturally made me touch lower down my torso, about upper abs section, as people directed. also by lifting my head up as the bar went down to see if it touched made it alot easier to touch.

[redFury]

Awesome Bench PR man!! Congrats!

[littleman19]

Awesome Bench PR man!! Congrats!

thanks red :D

[littleman19]

Sunday-Back

Face-Pulls

50x10
70x10
100x10
130x10 (had to start propping my foot on a chair for weight above 100 because the weight was just swallowing me in)
150x20
150x20
150x18
100x30

Chest Supported Row

160x12
170x8
170x7
160x9

H-Rolls

25sx10
30sx10
30sx10

Seated Bench Grip Rows (figured using a bench width grip with an extra ached back would stimulate and help with touching in the bench shirt)

120x7
110x10
110x10

Weighted Chins

45x8
45x7

DB Lateral Raises suppersetted with mini-bandpull aparts (no rest)

25sx15
20sx15
15sx15

Rotator Cuff Stuff (Red inspired me to start doing prehab stuff ;))

[littleman19]

Monday- Legs

Hack Squat Machine

135x8
225x8
315x6
365x4
405x3
495x2
315x25 (wehhh couldn't walk for a bit after this)

Laying Single Leg Leg Curls

Mini-band Leg Curls

Leg Extensions

Ab Stuff

[littleman19]

Tuesday- DE Bench

Bench w/ mini bands (3 grips-first time using mini bands, loved them. really teach you to explode to overcome the sticking point at the end)

45x20
95x5
115x3
115x3
115x3
115x3
115x3
115x3
125x3
125x3
125x3

Rack Locked Out (~4in above chest)

205x1
225x1
235x1
245x1
255xmiss

DB Pullovers

75x12
85x12
90x11
95x8

Weighted Dips (leaning forward to work chest more) w/ each set directly followed by medicine ball tricep slams

100x5
100x5
100x5

Tricep Pressdown suppersetted w/ cable crossovers (no rest)

85x7
85x7
85x5
70x12

[littleman19]

Wednesday- Heavy Back w/ Lots of Volume

T-Bar Row (35lb plates)

2plx10
3plx10
4plbx12
4pl+10lbx12
4pl+20lbx10
5plx9

Super Pulldowns

100x15 @ 70* (degree angle)
130x15 @ 70*
150x10 @ 70*
120x10 @ 40*
130x10 @ 40*

Chest Supported Rows

150x10
160x10
170x8

1-Arm DB Rows

80x10/80x10
85x10/85x10

Wide-grip Pulldowns

140x10
140x10
140x10

Seated Rows

Drop set:
140x10
120x8
100xfailure

H-Rolls suppersetted with Arnold Press (little to no rest)

20sx20 / 50sx14
20sx20 / 50sx13
20sx20 / 50sx12

DB High Shrugs (1 sec hold at top)

70sx15
70sx15

Rotator Cuff stuff

[littleman19]

Thursday- Deadlift

Sumo-Deadlift (belt only)

135x5
225x5
305x1
325x1
345x1
365x1 (video)
375x1 (camera fell over while i was setting up. smooth rep, about the same speed as 365)

I think I'm good for ~405 but I don't want to completely max out with my *****ed up back

365x1 Video

hO935Pvnmao

http://www.youtube.com/watch?v=hO935Pvnmao


Hack Squat Machine

225x12
315x12
375x12
415x12

Leg Curl, Mini-band, and Ab Stuff

[Runty]

Damn, that weight flew up. You're a strong guy with a ton of potential. Keep at it.

[littleman19]

Damn, that weight flew up. You're a strong guy with a ton of potential. Keep at it.

thanks man


Saturday

ME BENCH

45x20
95x4
135x3
175x1
195x1

Put on F6 (sucked, my buddy from last week couldn't make it so I had some other people trying to help me put it on. I was trying to get them to rotate the seams a little above me elbows but instead they were about an 1/2 inch below. Also, had 2 of them pulling down on the chest at once and they still couldn't get it as low as last week.)

2 boards
225x1
1 board
245x1
no boards
265x1 (touch)
290x1 (touch- well this was supposed to be 295, but one of the guys accidently put a 5 on the right side instead of a 10. as i was pressing it up, the right side went very smooth and the left side was about 3 inches behind. the left spotter had to slightly help at the lockout so i'm not going to count it as a PR)

3 board
305x1 (PR- **** really poor form, decided to stop here)


DB Bench

60sx6
75sx6
90sx7 (PR +10)
70sx22 (PR for reps)

JM Presses (first time trying these trying to keep elbows higher than the bar at the bottom, really weird)

65x10
75x10
85x10
105x6

Rolling DB Extensions w/ mini bands

60sx5
60sx5
60sx4
no mini bands
60sx8

Pushdowns suppersetted w/ medicine ball tricep slams (no rest)

75x10 (completely shot)/ MB x10 reps
70x7/ MB x10 reps
60x9/ MB x10 reps

[littleman19]

Sunday- Back and Shoulders

T-Bar Row (45lb plates)

1plx10
2plx10
3plbx10
4pl10
4pl+25x7

DB Arnold Pres

50x8
65x13

1-Arm DB Row

80x10/80x10
85x10/85x10
90x12/90x12

Machine Shoulder Press

245x8
245x8
245x7
225x12

Machine Chest Supported Row \

225x30 (10-10-10 three different grips)
245x30 (10-10-10 three different grips)
265x21 (10-8-3 three different grips, i was dead when i got to to the last grip)

DB Lateral Raises (slow, pinching at the top)

Drop set:
25sxtill failure
20sxtill failure
15sxtill failure

Hang Snatch (wow haven't done these in almost a year)

40x5
50x3
60x3
70x3
80x3
90x3 (didn't have arms completely locked at the top and had to press a little for the 2nd and 3rd reps)

[littleman19]

Monday- Leg

Overhead Squat (I don't think I'm supposed to do these w/ my back, but I got a sudden urge to so I did and kept it light)

45x5
95x5
115x5
135x10

Hack Squat Machine

225x10
315x10
405x8
495x6
405x20

Bulgarian Split Squats (leg burning, couldn't walk after this. felt like throwing up...but that just means they work :thumbup:)

Left: 45sx30 / Right: 45sx30

Leg Curl and Ab Stuff

[littleman19]

Tuesday- DE Bench

Bench w/ mini bands (3 grips)

45x20
95x5
115x3
115x3
115x3
125x3
125x3
125x3
125x3
125x3
125x3
Remove Bands
145x25 (just wanted to see how many reps I could hit benching my bodyweight)

JM Presses

95x10
115x8
125x6
135x5 (cheated a little on the last rep by flaring my elbows out at the top)

Rolling Tricep Extensions w/ mini bands

50sx8 then quickly drop mini bands and 50sx8
50sx7 then quickly drop mini bands and 50sx8

DB Pullovers

80x12
85x10
90x8

Tricep mini band pressdown (threw the 2 bands over a pull up bar and grabbed one with each band) suppersetted w/ medicine ball tricep slams- didn't really count reps but both exercise were less than 10 reps each. focused mainly on explosive strength and overcoming the tension in the mini bands and releasing the ball at the maximum force right as I let go.

[littleman19]

Thursday- Shoulders and Back

DB Shoulder Press

30sx10
50sx10
65sx11
65sx10
65sx10
70sx8

Machine Shoulder Press

190x8
190x8
Drop set:
190x8
140x8
90x10

Close-grip Lat-Pull downs suppersetted w/ mini band pull aparts

140x15
160x15
170x12
180x10
190x8

Light-Hand Clean (just having fun, really easy)

60x5
80x5
100x5

DB Lateral Raises supsetted with Front-raises

RC Stuff

[littleman19]

Went to the doctor to get a shot because in two weeks I'm leaving to India for a month to go help out an orphanage. The doctor decided to give me 3 other shots in addition to that one because I was a little behind. I got 2 in each arm so my upper arms were sore as hell today. Didn't think I'd be able to work out today, but I slabbed on some iceyhot and sucked it up. Today ended up going very well :)

Saturday- ME BENCH

Floor Press (legs laying flat)

45x10
95x5
135x5
175x4
205x1
225x1 (PR +10)
230x1 (PR +15)

Bench w/ Mini Bands (wrapped around 2 dumbells on each side to increase tension, ~70-80lb at top ~30-40 at bottom)

135x1
155x1
175x1 (PR)

Bench

205x1
225x1 (Completely blew up this rep)
230x1 (PR +5, didn't get as good as an explosion from the bottom so i stalled a little off my chest, but i fought hard and got the rep :D )

DB Rolling Extensions w/ mini band w/ drop set into straight weight

Band: 55sx12, drop band 55sx11
Band: 55sc8, drop band 55sx6 (my arms were dead)

Mini Band Pressdowns (2 bands, one per arm)

~20 reps- just working on exploding

[littleman19]

Really tired, OK workout. only got about 9 hours of sleep in the past 48 hours and didn't get all my meals in today because i was rushing to write a paper and get it in for class on time.

Tuesday- DE Bench

Bench w/ mini bands (3 grips)

45x20
95x5
115x3
115x3
115x3
115x3
115x3
115x3
125x3
125x3
125x3

3 Board Press

205x3
225x3
245x1

DB Floor Presses

65x6
80x6
90x6

Rolling Tricep Extensions w/ monster mini bands

45sx10
45sx10

Skull Crushers

95x12
105x8
105x8

Mini-Band Pressdowns and Medicine Ball stuff

[littleman19]

Thursday- Back

Rack Pull (~2 inches below knees)

135x5
225x5
315x3
375x1
405x1
455x1 (PR +40, back was feeling good. figured i'd go a little heavier than usual)

T-Bar Row (45lb plates

3ppx10
4pp10
5ppx6

1-Arm DB Row
80x10/80x10
90x10/90x10
100x10/100x10

H-Rolls

25sx20
25sx20
25sx20

Machine Chest Supported Row

180x12
230x12
270x12

DB Lateral Raises w/ 25s suppersetted with frontal plate raises w/ 45

[littleman19]

Thursday- Legs

Hack Squat Machine

135x12
225x10
315x8
405x5

Drop Set:
495x3
405x20
315x20
225x20 (rapid fire....had to lay down for a bit to catch my breath)

Leg Curls

160x15
160x15
160x15

Leg Extensions

240x20
240x20
240x20

Ab Stuff

[fooz]

your a strong lil' dude. good work brotha.

[littleman19]

Thanks fooz

Saturday- ME Bench

Bench

45x20
95x5
135x3
165x3
195x1

Put on F6

2-Board
225x1
245x1
1-Board
265x1
Full/No Boards-1 Sec Pause
280x1- (wow haven't paused in a while, really hard- very slow rep)

Shirt off

2 board
225x2
245x1
265xmiss (nope haha)
no boards- feet on the bench
155x16

DB Rolling Extensions w/ mini-bands

60sx10
60sx10
60sx10 drop set into no mini-bands 60sx8

Weighted Dips-

bw+110x3
bw+110x3

Tricep Pushdowns

[littleman19]

So its been a stressful weekend for me. went to a keg party with some friends saturday night and right after i left around 1:00am, one of my close friends who's only 20 years old passed out and was rushed to the hospital. they didn't know what went wrong, but they said it wasn't due to the alcohal seeing as his alcohal blood level was very low and nobody saw him drink more than a cup at the party. they found fluid in his lungs meaning it was something building up over time. one of his kidney's failed while under critical care which might have caused him to go brain dead. i've been back and forth between the hospital and haven't been in the most stable mental state. found out today he wasn't going to make it, cried a good while and then went to the gym to get some anger out.

Monday- Back

Deadlift (belt)

135x6
225x3
295x1
335x1
375x1
405x1 (PR raw +30)

EPnb0HfrmL8

http://www.youtube.com/watch?v=EPnb0HfrmL8

Chest Supported Rows

180x8
180x8
180x8

Close-Grip Pulldowns suppersetted with H-Rolls

160x10 / 25sx15
180x10 / 25sx15
180x13 / 20sx20

High-Shrugs (long pause squeezing at top)

75sx12
75sx12
75sx12

[littleman19]

Tuesday-Repition Bench

Bench

45x20
95x5
135x5
155x3
165x19 (PR for reps)

JM Presses (short rests)

115x10
125x10
125x10

DB Incline Bench

55sx8 (woah didn't rest enough for this set- took an extra 2 min break after)
55sx15

DB Decline Bench

70sx15

DB Bench

70sx16

DB Pullovers

85x8
85x8

Circuit -No rest- 3 sets
Bicep Curl:70x15
Tricep Pusdown: 75x10
Cable Cross over: 25sx15

[jbrin0tk]

I'm sorry to hear about your friend. That's tough stuff. Good luck getting through it and nice work in the gym.

[littleman19]

I'm sorry to hear about your friend. That's tough stuff. Good luck getting through it and nice work in the gym.

thanks man, this week has been rough :(

[littleman19]

Wednesday-Shoulders and Back

Clean and Jerk (haven't done these full ROM since I hurt my back)

60x3
90x3
115x3
135x1
155x1
185x1 (easy)
205xmiss (I got under the bar, but it slipped out of my hands on the "catch")
205xmiss (tried drying my hands off with my shirt which wasn't very dry- same thing happened...stupid commerical gyms, no chalk :bang:)

Alternating DB Arnold Press (reps per arm)

45sx12
55sx12
60sx12

Super Pullovers (sat at a 90*degree angle, a ***** load hard and a much better burn)

60x12
70x12
70x12
70x12

RC Stuff

i was planning on doing more after the super pullovers, but those managed to kill me all by themselves...loved them :smoke:

[jbrin0tk]

Nice work, man! I keep forgetting about the super pullovers. I need to give them a try.

[fooz]

Don't worry about the clean and jerk man, it'll come. Your definately strong for a skinny dude, keep it up!!

[littleman19]

Nice work, man! I keep forgetting about the super pullovers. I need to give them a try.

thanks man, ya those super pullovers are beast. your arms just want to fall off afterwords haha


Don't worry about the clean and jerk man, it'll come. Your definately strong for a skinny dude, keep it up!!

thanks fooz, being short has it upside :p


Friday- ME Bench

Reverse-Monster-mini Bench (used a squat rack and doubled bands around another bar 5 pins up)

135x5
185x5
225x3
255x1
285x1
305x1
325x1 (i guess this is a PR since its my first time doing these haha, very fun)
335xmiss at lockout (damn this was heavy at the top haha)

Bench

205x1
215x1
225x1
230x1 (tied PR)
235xmiss (eeh didn't get good leg drive)

JM Presses

95x12
115x12
135x9

Tate Presses

45sx12
55sx10
55sx9

DB Bench

75sx13

BTW I'm leaving Sunday to India for month to go help out at an Orphanage. Obviously, I won't have access to any weights besides maybe using the kids as dumbells :p i'm planning on training with my mini and monster-mini bands and doing a lot of bodyweight stuff. hopefully i won't loose any strength. i planning on taking the last week off for my rest week and then hitting up the shirted bench when i get back.

[littleman19]

Woke up at 7:15 this morning and had to leave by 8:45 to my cousins graduation 2 hours away. i knew i'd get back late tonight and the gym would be closed so i wouldn't be able to work out. so i chugged a protein and dextrose shake and went to the gym 20 min later to get in a quick workout. not a good idea :(

Saturday- Back/Legs

Deadlift

135x5
225x3
305x1
355x1 (wasn't feeling well so i didn't go up higher)

Chest Supported Row

225x8
230x8
230x8

Hack Squat Machine

225x10
315x5

Drop Set:
405x20
315x20
275x20

......walked outside a puked sugary protein in some bushes, but hey, at least i got some work in before india.

[littleman19]

wooh its been a while. went to India for 4 weeks to do volunteer work, got home for 2 days and left to orange beach for 3 days then left the next day for a forum on medicine for 10 days, got back and had a 3 days conference from 8:00am to 10:30pm ever day. i found a ****ty ass "gym" in one city in India, but i was only there for a day so that was the only time i lifted in india. in india, we got chicken twice a week and that was the only meat we got the entire trip. so i was goign through 6-8 scoops of nitrean powder a day to get in my protein. good thing i brought 2 full tubs of it with me. when i got back, i got sick because of the diet change so i didn't lift until i got to the hotel in orange beach and it was just a basic fitness center with lat row and lat pulldown machines. in atlanta i found time to lift once, and since i've been back, i've only been to the gym about 3-4 times because of the conference. my weight was down to 140lb, about 8lb from the beginning of the summer so my strength has suffered a bit. my raw bench maxed out at 215lb, 15lb less than what i was doing before i left. i've been stuffing my face for the past 5 days, going to bed weighing about 153lb and waking up to 147lb. i'm sure most of the weight gain is just from my body's failure to digest all the food i'm consuming quickly enough because there's no way i gained 7lb in 5 days, but i'm trying hard to get my weight back up. another thing, i got the urge to start squatting again when i saw a guy in the gym squat 405x5. i gave it a whirl last wednesday, worked up to double bodyweight and my back held up fine. i'm being extra cautious to maintain good form and keep my back arched throughout the whole lift so i've widened my stance a bit to help out with that. i plan on fitting in DE and ME lower days in now on a regular basis, but i'm going to do it completely RAW with no belt in order to make sure i know when and if my back is starting to tweak. i don't feel like posting any of the past workouts this week, so i'm just goign to start back up again w/ todays.

ME Lower

Squat (wide-stance, no belt, just below parallel)

95x5
135x3
185x3
225x3
265x1
295x1
315x1 (not too bad considering i haven't been squating in over a year)

Rack-Pull (belt, 2-3in below knees)

225x3
315x2
365x1
415x1
465x1 (PR +10, haven't gone too heavy on these in a while so its not a big PR or anything)

DB Holds

125sx30seconds

DB High-Shrugs

75sx15
75sx15
75sx15

done**Good Workout and fun!

[littleman19]

so my new weekly routine is going to look something like this:

Sunday: Back and Shoulders
Monday: ME Lower
Tuesday: DE Bench
Wednesday: Back and Shoulders
Thursday: off
Friday: DE Lower
Saturday: ME Bench

[littleman19]

Tuesday- DE Bench

Bench w/ mini bands (3 grips)

45x20
95x5
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3

gahhh my close-grip speed is absolute ****, but my comp and wide grip are good.

Incline DB Bench

45sx8
55sx8
60sx13

Kaz Press

135x8
135x8
135x8

Standing Alternating DB Military Press

50sx18 (total reps)

Extra Tricep work and Rotator Cuff stuff

[littleman19]

Wednesday- Back and Bi

Standing DB Rows

45sx12
55sx12
60sx12
60sx12
65sx10
65sx10

Seated Row

120x10
120x10
120x10

1-arm assisted chin up (used assisted dip/chin machine

left+40lb x2
right+40lb x2

Circuit-3 rounds, No Rest (didn't really count all the reps so i just estimated

H-rolls: 30sx10 / 25sx10 / 20sxfailure
Lateral Raises: 25sx12 / 20sx12 / 20sxfailure
Frontal Plate Raises: 45x15 / 45x15 / 45xfailure
Barbell Curl: 70x5 / 50x10 / 40xfailure

i looked like a bodybuilder after completing the circuit :p

[littleman19]

Thursday DE Lower

first time doing DE squat before so i played around a lot with the tension in the bands. the squat rack i used is new and nicely designed with a hook at the top and 3 consecutive hooks at the bottom for band work which is sweet.

Box Squat ~3in below parallel (monster mini band wrapped 2 times around hooks and mini band wrapped 2 times around)

45x5
95x2
135x2
165x2

(wrapped mini band 1 more time around)

170x2 x 8

(monster mini 1 more time around and mini band 1 more time around)

170x1
180x1

(monster mini 1 more times around and mini band 1 more time around
total: monster mini: 4 times around & mini: 5 times around, i think they would have busted if i tired any more)

180x1
190x1 (****load of tension)

Cable Pullthroughs (arched back, very explosive)

70x5
80x5
95x3
95x3
95x3

Hyperextensions (arms extended, pause & hard squeeze at top)

25lbx15
25lbx15
bwx20

Ab work

great workout!! loved the box squats with bands, fun stuff :thumbup:

[littleman19]

Saturday-ME Bench

Bench

45x10
95x5
135x5
155x3
185x1

Put on F6 (its been a while)

1-Board

215x1
235x1

No Boards

245x1
260x1 (hard as hell)

gahhh my strength is down a **** load. my workout buddy who helps me out when i put on the shirt told me my form has gotten bad and my left arm was always an inch or so above my right arm and my right arm wasn't locking out all the way. i couldn't tell, but he said it was bad, so i'm going to really spend some time working on my form this week and see how things go.

DB Floor Press

75x8
80x6

Clean and Jerk

135x1
155x1
170x1
185x1

Band Pushups (messing around with these, we hooked 2 mini bands and 2 monster mini bands across the base of a power rack about 3in off the floor. then had our partner lift them up so the other could get under)

x8
x7

Rolling Tricep Extension

50x20
50x20

[littleman19]

Monday- ME lower and Back

Reverse Band Deadlift (w/ belt- monster mini and mini bands attached about 7 ft above weight, about 60-70lb help at the bottom and 20-30lb at the top)

135x6
225x3
315x1
365x1
405x1
455x1 (damn this felt good)
475xmiss (haha heavy as hell)

1-Arm DB rows

85x8/85x8
95x8/95x8
100x8/100x8
105x8/105x8

Standing DB rows with palms up

45sx20
55sx15
60sx12 (turned weights vertically half way through and started squeezing the traped at the top, so kind of like a row into a high-shrug)

Assisted 1-arm Pullups (using assisted chin-up/dip machine)

-80lb x 10 / -80lb x 10
-70lb x 8 / -70lb x 8
-70lb x 8 / -70lb x 8

DB Shrugs (30 sec rest)

75sx20
75sx20
75sx20

[littleman19]

Tuesday- Repeated Effort Speed Bench

Bench (60-100 second rest between sets: reps done AFAP)

45x20
95x20
125x20
125x20
155x15
155x18

Reverse-Grip Bench (just wanted to try it)

135x10

DB Shoulder Press

50sx8
60sx8
60sx8
60sx7

Kaz Pres

135x8
135x8
135x9

Flat-bar cable pushdowns w/ mini band (knotted the middle of the band 3 times to shorten the length)

60x5
60x5
Drop set:
60x5
60x4 (no band)
50x7

H-rolls

25sx15
30sx10
20sx20

Good workout :smoke:

[Kong]

Awesome strength for a little young guy

[littleman19]

Awesome strength for a little young guy

thanks kong, i'll finally turn 17 in August. wooh! haha


THURSDAY- DE Lower/back


Rack Pulls (2-3 inches below knees)

135x3
225x3
315x2
365x1
415x1
475x1 (PR +10)

Box Squats w/ monster mini bands and mini bands both doubled up (like how you set up DE bench) adds ~180-200 at the top and ~80-100 at the bottom. some of the heaviest weight i've ever held on my back. veins were bulging out like crazy (belt- right at parallel)

135x2 x 2
185x2 x 4
195x2 x 4 (great speed)

Pullthroughs

70x8
80x8
90x8

1-Arm DB Row

70x6
85x6
100x6
110x6 (PR- felt strong)

DB High Shrugs lying lncline Bench (30 sec rest)

60sx15
70sx15
70sx15

Done. One of the most badass, intense workouts ever. Period.

[littleman19]

just thought its worth mentioning that after coming back from India at a weight of 140lb (~7lb down from when i left a month earlier) i've been eating enough to feed a 3rd world country (~5000cal a day haha :p) and now i'm consistantly waking up to a weight of 151lb and going to bed at around 156lb. still looking pretty lean too :thumbup:, i'll take some pics later. i think i'll work up to about 160lb and start cutting back a bit cause i wanna stay in the 148 class.

[littleman19]

here's some new pics i took from last night and this morning. i know, i can't pose. bodybuilding and posing are just not my cup of tea.


BACK RELAXED

http://img92.imageshack.us/img92/2346/sspx0704cm0.jpg

BACK FLEXED (quite unevenly might i add haha)

http://img410.imageshack.us/img410/2274/sspx0720vo2.jpg

FRONT FLEXED (with a few pubs sticking out haha, sorry guys)

http://img92.imageshack.us/img92/9171/sspx0713zy1.jpg

[littleman19]

Saturday- ME Upper

Band Floor Press

45x10
95x5
135x5
155x3
185x3

(Mini doubled and wrapped around 3"in base 3 times, ~90-100 at the top and ~40-50 at the bottom

135x3
145x3
155x2 (missed 3rd at lockout, still very happy with 2)

1-Board Close-Grip Bench

175x8
195x4

DB Bench

65sx26

DB Rolling Ext

60sx10
60sx10
60sx10

Weighted Dip

BW+80lb x 3
BW+100lb x 2
BW+115lb x 1
BW+120lb x 1


Done**Starting to get my strength back. Good workout.

[littleman19]

Sunday- Back & Bi's

T-Bar Row (using 35lb plates)

115x8
150x8
185x8
220x8
220x8
220x8

1-Arm DB Row (each arm)

80x6
95x6
110x6

Reverse Grip Lat Pulldown

145x10
160x10
175x10

H-Rolls

25sx20
30sx12
30sx12
20sx30

Bicep Curls suppersetted w/ band pull aparts

Done. Got some good work in. Excited about tommorrow, doing ME Reverse Band Squats & I have a training partner to push me. Wooh!! I get one every 15 workouts or so haha. Should be fun :thumbup:.

[littleman19]

Monday- ME Lower

Reverse Band Squat (belt- first time trying these)

45x10
135x5
185x5
225x5

(add monster mini's and mini's--band were stretched only about 3in at the top. tension was ~20 at the top and ~60 at the bottom)

275x3
315x2
355x1
385x1 (PR-video)
405xmiss (should have gotten this :(. i unracked and walked the weight out but the bar was leaning a bit to the left so i re-racked the weight, re-positioned myself, re-unracked and walked out the weight, and squated. by this time, my legs were dead and i missed the weight out of the bottom)

Pullthroughs

80x10
95x10
95x10

Weighted Hyperextensions

3 sets of 10

Weighted Crunches

Done. Reverse bands were really fun. I plan on deloading tommorow and Thursday then hitting it hard Saturday and next Monday.


BC240VSYzzA
http://www.youtube.com/watch?v=BC240VSYzzA

[littleman19]

Tuesday-DE Bench

So I had planned for this to be a deload day, but then I read up on this training method called "Compound Exercise Overload" which is combination of Speed bench (10 sets of 3) and repeation bench. Basically you start at a weight you have do about 6 reps of. You do 3 reps every 20 seconds until you only get 1 or 2 reps. Then you drop 10 pounds and continue the process for 45 minutes. You get so tired (believe me, it is tiring) that it's hard to push the lightest weight, unless you push it in the exact groove your supposed to follow when you bench. I swear, it was crazy. By the time I got to 140 (which didn't take long), i thought "this is ridicoulous, it's only been 8 min and i'm already done to 140". While trying to push the weight up, I moved the bar lower about 3'in and the bar flew up. I was thinking, wtf? I had been having to drop weight really quickly because I was so fatigued and all the sudden I find this groove and it was back to regular speed bench for 10 or so sets. for the rest of the time, it was all about hitting this grove. if you missed it at all, there was no recovery. Great workout that really made me rethink my bench form.

Bench (20 sec rest)

190x3 x 4
190x2
180x3 x 2
180x2
170x3 x 1
170x2
160x3 x 2
160x2
150x3 x 2
150x1
140x3 x10 (where i first found the groove)
140x2
130x3 x ~9 (stopped really counting sets at this point- barely had enough time to breath)
130x2
120x3 x ~10
120x2
110x3 x ~2
110x1 (missgroved it on the 2nd rep. that's how fatigues your muscles are, if you don't find the exact groove at this point and go a little off track, your done)
100x3 x ~11 (45 min time up)
2 min rest
100x16 (failure- your so fcuked up and tired right now it takes everything out of you)

[littleman19]

Thursday- Deload Lower

Front Squat (belt)

45x6
95x5
135x3
185x1
225x1
260x1
280x1 (worked up to ~90% and stopped)

Speed Deadlift

135x5
225x1
275x1 x 6
315x1 x 3 (video)

Ab work

Done. Happy with the workout. Haven't done front squats in over a year, but they felt strong. I think I'm good for ~315. Never done speed deads before either, but the speed seemed fine. Just knocked out all the assistance work and did some ab work.


cG9IOw0KL_c

[fooz]

really nice job dude, on the squat and deadlift. very strong for your weight, no doubt.

[littleman19]

really nice job dude, on the squat and deadlift. very strong for your weight, no doubt.

thanks fooz, your a pretty strong lifter yourself.

[littleman19]

Saturday- ME Bench

Bench

45x20
95x5
135x3
175x1
195x1
215x1
225x1 (smooth rep- form's looking a lot better. Stopped here because I wanted to fully max out using Reverse-Grip)

Reverse-Grip Bench (first time maxing on these)

155x4
185x1
200x1
210x1 (PR- Wooh very happy about this)

Floor Press

185x9

Weighted Dips

85x2
100x1
115x1
115x2 (PR +1)

Pressdown Drop Set:

70xfailure
50xfailure

[littleman19]

Sunday- Back & Shoulders

Barbell Rows

warm-up
135x8
145x8
145x8

1-Arm DB Row

85x6
100x6
110x6
110x6

DB Shoulder Press

50x6
60x6
70x10

H-Rolls

30x12
30x12
25x20

[littleman19]

Monday- ME Lower

Box Squat (~2'in below parallel. Long pause on the box ~2 sec)

135x5
185x3
225x2
285x1
305x1
325x1 (PR-good speed)
345xmiss (relaxed and didn't keep tight while on the box)

Rack Pull (2'in below knees)

225x3
315x2
385x1
455x1
485x1 (PR +10)
500x1 (PR +25! Woooh most weight I've ever moved!)

Pullthroughs

80x10
95x10
95x10

DB Shrugs

80sx20
80sx20
80sx20

[littleman19]

Tuesday- DE Bench

Bench (mini's doubled)

45x20
95x5
115x3 x10
130x1
145x1
165x1 (not extremely fast but good speed- very smooth)

DB Bench

70sx5
85sx8
60sx24
60sx19

JM Press

80x10
100x10
110x8
110x8

Band Press downs (monster mini's)

3 sets of 8

[littleman19]

Wednesday- Back & Shoulders

Barbell Rows

warm-up
135x7
150x7
160x7 x 3

Barbell Military Press

115x3
135x3
150x3
160x1
170xmiss

1-Arm DB Row

85x6
100x6
115x6 (+5)

H-Rolls

30sx15
30sx15
25x20

Extra rotator cuff stuff (worked'em hard- couldn't raise my arms after I was done)

[littleman19]

Thursday- DE Lower

Ace Briefs- first time trying these out. they were a bit small and took about 30 minutes to get on all the way up by my self. i used water on the legs to help it stretch a bit and slide, but it didn't help to much. i didn't get a pic, but my thighs stuck out about an inch all the way around where my legs met the bottom of the briefs.

Box squats (~3'in below parallel- light bands wrapped around 6'in bases 3 times + mini's doubled. ~180 at the top and ~80 at the bottom)

warm-up
155x2 x 2
175x2 x 8 (wow this was heavy but speed was good)

Deadlift (just seeing how they felt in the briefs)

135x5
225x5 (very easy- briefs are great out of the bottom)

briefs off- christ i thought this would be easier than putting them on but it took me about 10-15min to get them off. ridicoulous.

Weighted Hyperextensions

3 sets of 10

Weighted Abs

3 sets of 15

done. loved the briefs, just didn't love putting them on and taking them off. does anyone have any tips for stretching them a bit and getting them on and off? i'm sure with a partner it's a bit easier, but i lift at a YMCA so its not always easy finding help, especially when i'm asking them to help me put on some briefs :p

[frank]

nice lifts, i read something about a reverse grip bench...

is that what i think it is? sounds dangerous...

[littleman19]

nice lifts, i read something about a reverse grip bench...

is that what i think it is? sounds dangerous...

ya its pretty much what the name implys. i don't think they are any more dangerous than regular bench as long as you don't drop the bar on yourself :p. it really isolates the triceps. i like it better than close-grip bench because my elbows tend to flail out when the weight gets heavy. here's a vid of someone doing some

g6JB_-uAw_o&NR=1

[frank]

ya its pretty much what the name implys. i don't think they are any more dangerous than regular bench as long as you don't drop the bar on yourself :p. it really isolates the triceps. i like it better than close-grip bench because my elbows tend to flail out when the weight gets heavy. here's a vid of someone doing some

g6JB_-uAw_o&NR=1

ok say i can do 165 for 8 reps flat back, how much weight should i use for reverse grip? like 95 to try it?

[Chris Rodgers]

Glad the briefs worked out for you.

Having someone to help pull them up definitely helps. Other things are baby powder and suit slippers. You can order the suit slippers from pretty much any gear company and they help a lot.


Why were you squatting off such a low box? It must've been hard as hell to hit that box in those briefs. :omg:

I really try and pull the bottom leg opening of the briefs up a bit so I can get my knee out easier too. I just dig my fingers in there and try and pull up while pulling your skin out. Gear is not comfortable.

[littleman19]

ok say i can do 165 for 8 reps flat back, how much weight should i use for reverse grip? like 95 to try it?

Like any new exercise, start light and slowly work up to something heavy that your comfortable with. You may have super strong triceps and/or find a good groove to be able to do close or even more than your flat back or it could be much less than what you can do on flat back. 95lb sounds like a good starting weight. once you start working up, have a spotter so you don't dump the weight.

[littleman19]

Glad the briefs worked out for you.

Having someone to help pull them up definitely helps. Other things are baby powder and suit slippers. You can order the suit slippers from pretty much any gear company and they help a lot.


Why were you squatting off such a low box? It must've been hard as hell to hit that box in those briefs. :omg:

I really try and pull the bottom leg opening of the briefs up a bit so I can get my knee out easier too. I just dig my fingers in there and try and pull up while pulling your skin out. Gear is not comfortable.

thanks chris. i think i'll try baby powder next time or maybe just wearing some spandex material underneath to help it slide up. i ripped so many leg hairs out and lost a bit of skin pulling it up :( i was just messing around with getting depth in the briefs. Didn't have to much touble breaking parallel so i figured i'd do some lower box squats and get a good feel for the briefs out of the bottom. thanks again for the briefs :hello:.

[littleman19]

Saturday- ME Bench

Bench

45x20
95x5
135x3
165x2
195x1
215x1
225x1
235x1 (PR+5 rough rep)
235x1 (switched from medium to wide grip-a bit smoother)
225x1 (wide grip)
205x4 (wide grip)


Illegal Wide Grip Bench

135x25
135x25

Kaz Press

135x10
135x10
135x8

Tricep Pressdown

3 sets of 10

Good workout. I wanted to mess around with my grip going a bit wider w/ pinkies on the rings and i see some potential in it. i'm going to start training wide grip a bit more and see how thing go.

btw...tommorows ME sumo deads in the new briefs :evillaugh:

[Chris Rodgers]

Nice benching man! When do you think you will consider getting ready to compete? Do you think you will stay @148 or are you trying to grow right now?


I just want to tell you that you are light years ahead of where I was when I started powerlifting and I was older than you. Good work, you are definitely gifted.

[littleman19]

Nice benching man! When do you think you will consider getting ready to compete? Do you think you will stay @148 or are you trying to grow right now?


I just want to tell you that you are light years ahead of where I was when I started powerlifting and I was older than you. Good work, you are definitely gifted.

thanks chris, i don't think i'm going to compete any time soon. not too many competitions near me unless i started competing with my high school again, but my school coach is a douche and i don't want to deal with him. i would have to lift with the team and follow his training routine which i don't progress very fast with. but i do plan on staying in the 148lb class. maybe going up a few more pounds but keeping it under 160. i kind of have a crazy idea of setting the nation bench press record for 17 years olds which is 340@148. i need to start getting in the shirt more.

[littleman19]

Sunday- ME Lower

Put on Ace Briefs- a lot easier putting them on this time. wore under arm underneath and that stopped it from ripping out any hair

Deadlift (briefs + belt)

135x5
225x3
295x1
345x1
385x1
415x1 (PR+10 video)
445x1 (PR+40 video)

briefs off

Overhead Squat

115x5
135x5
165x5

1-Arm DB Rows

85x6
100x6
115x6
90x20

done. good workout, very happy w/ the deadlifts. Onward to 495 :p

415x1

cMQuffqj6TY


445x1

K7mmGrEot04

[Chris Rodgers]

Nice pulls! Looked real strong!

[fooz]

****ing outstanding bro. Seriously, i'm astonished. 445 amazing pull my brotha.

[frank]

bro do you know the raw bench record for 15/16 years old and 132 or 148?

or can you point me in the direction to fin dit?

thanks

[littleman19]

Nice pulls! Looked real strong!

thanks chris! the briefs really helped out of the bottom. i think with a bit of practice i'll pull 5 plates by the end of the year.


****ing outstanding bro. Seriously, i'm astonished. 445 amazing pull my brotha.

thanks fooz. hopefully i won't break my finger and have to drop weight :p


bro do you know the raw bench record for 15/16 years old and 132 or 148?

or can you point me in the direction to fin dit?

thanks

i don't know if they keep track of raw bench records for 15/16 year olds, but you can find all the equipped records here under athletes and then records

http://www.usapowerlifting.com/

[frank]

you sure those are equipped? the bench is only 238 for 132

[littleman19]

you sure those are equipped? the bench is only 238 for 132

ya i'm pretty sure it's eqquiped. 238 raw and paused @132 for a 15/16 year old would be quite impressive, but if you look under the federal rules your allowed to wear single-ply gear so ya, i think its equipped

[littleman19]

Tuesday- Deload Bench

Speed Bench (Paused)

45x10
95x5
135x1
155x1
175x1
185x1 x 3

DB Press

75sx8 x 3

DB Pullover

80x10 x 3

Light band Lateral Pulldowns (i don't know these are called but you throw a band over a chin up bar or whatever, pull it down keeping your arms to your sides and elbows locked)

3 sets of 10

done. nothing special, just deloading. kept all sets 4-6 reps short of failure

[littleman19]

Thursday- DE Lower- only got 3 hours of sleep last night but still had a good workout. i had to stay up and finish my thesis paper do this morning. i started my research in January and slacked off a bit over the summer because i was traveling so much. i worked on that thing over 14 hours yesterday and i'm glad its over

Box squats (parallel- light bands wrapped around 6'in bases 3 times + mini's doubled. ~180 at the top and ~80 at the bottom)

warmup
175x2 x 4
205x2 x 8 (good speed- bar was bending on the way up :smoke:)

Rack Pull (2'in below knees)

225x3
315x3
385x1
455x1
510x1 (PR +10)

Pullthroughs

95x15
95x15

done. plan on getting in gear saturday for bench and also maxing out on squat in briefs sunday or monday. should hit a huge PR seeing as I haven't maxed out yet on squat since i started doing them ~6 weeks ago after not squatting over a year because of back issues.

[littleman19]

Saturday- ME Bench

Bench

warm-up

put on f6 (first time in shirt in almost 3 months)

215x1 (didn't bring any boards so i just brought it down as much as i could)
245x1 (no touch)
265x1 (touch)
285x1 (touch-good, solid lift)
285xmiss (wide grip- got it to touch and it flew off my chest but i couldn't lock it out. i think i have to stick with my normal grip)

shirt off (messing around with different grips)

225x1 (wide grip- ok speed)
225x1 (medium- better speed)
225x1 (normal- best speed)
230x1 (normal- smooth rep)
235x1 (normal- slow, tied pr from last week )

Illegal Wide-Grip

145x20
155x20

DB Rolling Ext

60sx12
60sx12
60sx12

Weighted Dips

bw+100 x1
bw+110 x1
bw+120 x1

1-arm DB rows

90x5
105x5
115x5

done. lots of benching today and feeling out differnt grips. i think i'm going to continue messing around for the next few weeks and see if i get any better at wider grips. tommorow i'm maxing out on squat in the briefs for the first time :ninja:

[littleman19]

Sunday- Me lower

Squat (belt + ace briefs- first time maxing since i first maxed when i started squating 6 weeks ago and the first time squatting heavy in briefs)

45x10
135x5
225x3
275x2
315x1
355x1 (PR)
385x1 (PR)
405x1 (PR)
420x1 (HUGE PR parallel)

Pullthroughs

100x15
100x15
100x15

Hypextensions

3 sets of 20

Ab work

done. fun squat sessoin. the briefs are awsome. i'm sure exactly how much they help yet because i haven't maxed out raw yet. wish i had a video but my camera phone broke friday so i couldn't get one.

[ShooterX]

Were those PRs on the last bench Workout?

[littleman19]

Were those PRs on the last bench Workout?

both the 285 shirt and the 235 raw tied my previous PRs

[frank]

are you doing both shirt work and raw work?

i dont see the point of doing shirt work unless it can improve your raw bench...

[littleman19]

are you doing both shirt work and raw work?

i dont see the point of doing shirt work unless it can improve your raw bench...

:confused: lifting in a shirt is completely different than lifting raw. you can increase you shirted bench and not add a pound to your raw bench by working on form and vice versa. if your asking why i'm doing shirt work while i'm trying to hit a raw double-bodyweight bench is because the latter is my long term goal and not the only thing i'm focusing on. i'm sure it'll be a few years before i reach it.

[littleman19]

Tuesday-DE Upper

Speed Bench (mini's doubled- two grips, normal and wide)

45x20
95x5
115x3 x 10

Lockout (few inches of my chest, had to press it up about~5 in)

205x1
225x1
235x1
240x1 (heavy, slow-i can't seem to explode with lockouts)

Reverse-Grip Bench

155x8
170x8
170x10

DB Shoulder Press

50sx6
60sx6
70sx8

H Rolls

30sx15
30sx15
30sx15

Tricep Pressdowns

2 sets of 20

[frank]

ya i'm pretty sure it's eqquiped. 238 raw and paused @132 for a 15/16 year old would be quite impressive, but if you look under the federal rules your allowed to wear single-ply gear so ya, i think its equipped

geez, equipped?

if i got a phenom or rage-x, i should be able to get atleast 50 lbs out of it paused...

alright, thanks alot!

[littleman19]

Thursday- DE Lower

Deadlift Speed Singles (both mini and monster mini tripled around 6'in base, adds about ~180 at the top)

warmup
220x1 x 5 (good speed all the way through)
240x1 x 3 (good speed up till lockout where it slowed down a bit)

Partial Zercher Squats (picked these up from CR)

225x1
315x1
365x1
405x1
435x1 (ahhh my arms hurt haha)

BB Row

135x15
155x12
155x12

1-arm DB Row

95x6
105x13

[littleman19]

Here's a pic of the band set up, there's a third peg you can't see behind the bar that the bands are hooked around. i put three 2.5lb weights on the inside of the plates so that they wouldn't hit the pegs when i put it down.

http://img211.imageshack.us/img211/3866/sspx0818kv6.jpg

220x1

q1TNtZrMa1I

240x1- you can see the bar slow down a bit at the top

mN_vBeKlBgc

[littleman19]

Saturday- ME Bench

Bench

45x20
95x5
135x3
165x3
185x2
205x1

Put on F6

225x1 (no touch)
250x1 (no touch)
285xmiss (touch- uneven, couldn't lock out left arm)
275x1 (touch, good)
290xmiss (missed the lockout)

Floor Press

135x5
185x11 (PR+2)

Dips

bwx10
bw+90x3
bw+105x3
bw+115x3 (PR +1)

Bicep and Rotator cuff stuff

done. i really need to work on my shirted bench. i feel like my raw bench is going up and my shirted bench is inconsistant. i think it might have to do with my shirt being on differently every time i where it because i'm always getting someone new to help me get it on. either the sleaves are twisted unevenly or they can't get it on tight enough. after like 5 min i feel bad for keeping them so i'm like, mk that's good enough. training alone's a bitch :cry:

[littleman19]

wooh it's been a while. decided to take a little break from westside and try the new bench routine promoted on the website for 4 weeks. i did one week of it and then hurricane gustuv owned my city and i've been without power since. less than 60% of the city has power right now and it's been over a week. my gym didn't open till yesterday so i couldn't workout besides some bodyweight and band stuff. decided to pull yesterday and then start the bench program over again wednesday. i hit a PR and destroyed the weight, but i also pulled my hip abductor (i think) or something in that general area that wraps around the inside of your leg. so i'm going to rest that up a bit and do the bench routine as planned but without the heavy squatting and deadlifting. here's yesterday's workout.

Monday- ME Upper

Deadlift (briefs)

135x5
225x3
315x1
375x1
405x1
455x1 (PR +10- went up real smooth. could have hit at least 470...too bad i pulled something else besides the weight :()

[littleman19]

Been doing the 30 day bench program and rehab as i planed. Whatever I pulled healed up well and very quickly with some ice, heat and light leg work. i've got 8 more days of the program and then i'm back to westside. here was yesterdays workout:

Friday (75% +10lb +10lb)

Bench

warm-up
195x3
195x3

Tricep Pressdown

70x10

Deadlift (belt)

warm-up
385x3 (good for ~2 more reps)
385x3 (good for ~1 more rep)

Weighted Abs

2 sets of 10

[Darracq]

How are you liking the bench program, i am on my 2nd day of week 1.
The best thing i ever did for my shirted bench was use bands with shirt on. check out joeaveragestrength.com it works. My bench went from 275 shirted to 350 in about 6 months. my lockout was strong as heck. i can answer any questions on it, been following it for a few years.

[littleman19]

:p
How are you liking the bench program, i am on my 2nd day of week 1.
The best thing i ever did for my shirted bench was use bands with shirt on. check out joeaveragestrength.com it works. My bench went from 275 shirted to 350 in about 6 months. my lockout was strong as heck. i can answer any questions on it, been following it for a few years.

wow that sounds awsome. i'll definitely work some shirted benching with bands into my training. what sort of band resistance did you use when benching? i checked out the training cycles on the website but they were kind of confusing. as for this bench program, its pretty boring besides getting to squat or deadlift everywork :p. today was probably the most exciting day yet as far as benching goes. the two sets of 220x2 were suprisingly fairly easy. i felt like i was good for at least 2 more reps the first set. check back in in a week and see how it ends.

Saturday (85% +10lb +10lb)

Bench

warm-up
220x2
220x2

DB Bench

70sx29 (PR i think)

Skull Crusher

2 sets of 8

Tricep Pressdown

70x10

Front Squat (supposed to do leg presses but they put my back doesn't like them)

warm-up
225x5
225x5

Lat-Pulldown (curl grip)

180x10
180x10

Calf Raises

2 sets of 10

Weighted Abs

2 sets of 10

[Darracq]

Take a look at Kennys log.Thats pretty much how i do it. except i dont do the reverse bands.

http://joeaverageboard.proboards17.com/index.cgi?board=Articles&action=display&thread=2689

I didnt do the lockout part as i think you get plenty of that without it. I usually just do 2 different boards also.like 2,3 boards, just use you own jugement.And i only did the bench part.


I started with minis, monster minis, and smalls, i ended up with smalls and monster minis, plus weight. You can use any combo of the bands, they will teach you to be tight and fast.

[littleman19]

Wednesday (65% +10lb +10lb +10lb)

Bench

warm-up
185x3 x 3

Skull Crusher

2 sets of 10

Tricep Pressdown

75x10

Supposed to do Squats but I skipped because I had a bad headache

Lat-Pulldown (curl grip)

180x10
180x10

Calf Raises
2 sets of 10

Weighted Abs

2 sets of 10

[littleman19]

Friday (75% +10lb +10lb +10lb)

Bench

warm-up
205x3
205x3

Tricep Pressdown

75x10

Deadlift (belt)

warm-up
390x3
390x3

Weighted Abs

2 sets of 10

[littleman19]

Saturday (85% +10lb +10lb +10lb)

Bench

warm-up
230x2 (PR)
230x2

DB Bench

70sx32 (PR)

Skull Crusher

2 sets of 10

Tricep Pressdown

75x10

Lat-Pulldown (curl grip)

180x10
180x10

Calf Raises

2 sets of 10

Weighted Abs

2 sets of 10

woohh! last day of the program. i hit all the weights i was supposed to get so i'm happy about that, but i don't think i'm going to hit a 30 pound PR the next time a max out, maybe 15-20lb which is still great progress in 4 weeks. the weirdest thing is that all my working sets this past week felt the same. the 185x3 for 3 sets felt just as heavy as today's 230x2 for 2 sets. idk? i fell like i lost a lot of speed in my bench, but developed brute strength and a stronger base. hopefully i can work on the speed and get my bench up even more. i'm going to max out friday and i'll report how things go.

[littleman19]

Ahhh crazy, long week. My diet has sucked! i've been ~1500 calories less a day than what i usually do. Haven't had time to post anything but here's the basic rundown. Did deload deadlift on wednesday and deload bench on thursday. Friday i did some heavy back with a lot of volume and today i maxed out on bench. last night was homecoming so i didn't get much sleep, went to bed around 4am after being an idiot for a while :drooling:. despite all this, i still managed to pull off a 15lb PR bench after being on the atlarge bench program for 4 weeks. i'm sure if my diet was better and i actually got some sleep last night i would have gotten more.

Saturday-ME Bench

45x20
95x5
135x3
165x1
195x1
225x1
245x1 (PR +10)
250x1 (PR +15)

DB Bench

75sx26

Reverse Grip

165x8
165x8

Illegal Wide-Grip

145x27

[littleman19]

Wednesday- DE Upper

Speed Bench (mini's doubled- three grips)

45x20
95x5
115x3 x 10

bands off

135x3
155x3
175x3
195x1

Rolling DB Extensions

55sx12
55sx12

Weighted Dips

90x4
105x3
120x3

Snatch (just for fun- i suck at these)

115x3
135x3
145x1

H Rolls

30sx10
30sx10
20sxfailure

[littleman19]

Thursday- Me Lower

Deadlift (raw-belt)

135x3
225x3
295x2
365x1
415x1 (PR +10)
435xmiss (i didn't explode off the floor very well, i'll get it next time)

1-Arm DB Row

90x12
105x10

Standing DB Row

45sx15
55sx15

Clean & Jerk

135x1
155x1
175x1
195x1

[BCorn]

Strong Lifts For Your Weight.

[littleman19]

Strong Lifts For Your Weight.

thanks corn


Saturday- ME Bench

Reverse band Bench (light/purple bands- hanging to where they didn't become taut till about half way down so not much help of the chest. ~25lb)

warm-up raw

200x1
225x1
245x1
265x1 (wooh this felt good- i like these better than lockouts because they're more realistic than just pushing half way up from a dead start)

Bench (felt brave so i thought i'd go for a new PR)

205x1
230x1
255x1 (PR +5 hell ya :hump:)

Rolling DB Extensions w/ monster-minis

50sx9
50sx8

rotator cuff stuff

[Darracq]

Nice bench PR.

[littleman19]

Nice bench PR.

Thanks man, its always feels good to hit a PR :D

Tuesday- DE Upper

Bench (monster minis doubled- 3 grips)

warm-up
95x3 for 10 sets

bands off
135x3
155x3
175x3
195x2

Illegal-Wide Grip Bench

165x10
190x10

Pushdowns

2 sets of 10

Weighted Chins

bw x 10
bw+25lb x ~22 (lost count)

Seated Rows

120x10
130x10
130x10

DB High Shrugs

70sx20
70sx20
70sx20

[littleman19]

Wednesday-ME Lower/Stuff

Reverse-band Deadlift (belt- light/purple bands, not sure exactly how much work the bands did at the bottom or top but i'd say about ~70 out the bottom and about ~20 at the top. with the rack i use, i havent found a way yet to have the bands to where they are lose or i.e. don't help at the top)

warm-up
385x2
455x1
500x1 (PR +25 heavy as *****)

Clean and Jerk

135x3
165x1
185x1
205x1 (Woooh PR)
215xmiss (close)
215xmiss (very close)

Pullthroughs

100x15
100x15

DB Shoulder Press

55sx8
65sx8
70sx7

[littleman19]

Saturday- ME Bench

Floor Press

warm-up
225x1
245x1
260x1 (PR)

Bench

185x1
205x1
225x4 (PR-solid)

JM Presses

135x8
155x8 (sloppy form)
135xfailure

Lateral Pulldowns with purple/light band

2 sets of ~10

rotator cuff stuff

[littleman19]

Tuesday- DE Upper

Speed Bench (week off from mini-bands, 3 grips)

warm-up
155x3 x 9)
175x3
195x1
205x1

Static Holds (practice holding heavy weights- 10 set count)

worked up to 405

Close-grip

185x8
185x7

Pushdown

1 set to failure

Clean and Jerk

135x3
155x1
175x1
195x1 (wasn't feeling it so i stopped here)

Seated Row (didn't let shoulders roll forward)

140x~30

[littleman19]

So tired..... I've been doing college apps all week. I've slept about 7 hours in the past two from staying up and typing essays.

Thursday- ME Lower

Rack Pulls (belt- 1'in below knees)

warm-up
385x1
455x1
515x1 (PR)

Squats (haven't done these in about 2 months i think)

135x5
225x3
285x3
315x3

High Shrugs

75sx20
75sx20

[littleman19]

Friday- ME Bench

Bench

warm-up
205x1
230x1
245x1
260x1 (PR bitches :nod: my bench is up 25lb from 50 days ago)

Skull Crusher

2 sets of 12

Monster-Mini Band Pressdowns

2 sets x failure

Barbell Row

135x8
155x8
155x8

1-Arm DB Row

100x12
100x12

[littleman19]

Sunday- DE Lower

Speed Box Squat (light bands wrapped around base a few times until they were about to pop :) added ~160 at top and ~90 at bottom)

warm-up
225x2 x 6
245x2 x 4 (i need to film these one day, i love them. i get really intense)

Clean & Jerk

135x1
165x1
185x1
205x1

Pull-Throughs

95lbxbunch
95lbxbunch

Weighted Chins

bw x 10
bw+25 x 5
bw+45 x 3
bw+65 x 4

ab stuff

[littleman19]

Tuesday- DE Upper

Speed Bench (mini's doubled- comp grip)

45x20
95x5
145x3 x 9

bands off

155x2
175x2
205x2

Weighted Dips

90x2
105x2
120x2

Rolling DB Ext

55sx10
60sx10
65sx10

Chest-Supported Rows

3 sets of 8

[littleman19]

Thursday- ME Lower

Deadlift (briefs)

warm-up
385x1
435x1
465x1 (PR woooh- think i had a little bit left in me. the road to 5-plates is coming along quite smoothly :moon:)

Pull throughs

95x15
95x15

Clean (no jerk)

135x3
155x3
175x3
175x3

[Steven001]

Very good lifts for you weight! I suppose your height helps a little, but none the less... impressive!

[littleman19]

Very good lifts for you weight! I suppose your height helps a little, but none the less... impressive!

haha ya being short does help a bit :), thanks man


Saturday-ME Bench

Bench

45x20
95x5
135x3
175x2
205x1

Put on F6

225x1 (no touch- 3 board height)
255x1 (no touch- 3 board height)
295x1 (no touch- 2 board height)
315x1 (no touch- 1 board height)
315xmissed-misgrooved (no touch- 1 board height)

shirt off

185x9 (feet on the bench)

Rock and Roll

60sx12
65sx12

Weighted Chins

bwx10
bw+30 x 5
bw+50 x 3
bw+70 x 3

Lat Pulldown (curl grip)

2 sets of 10


i haven't benched in a shirt in a few months. i need to get ready for a meet in january. i decided to try a different grip today to see if it is any more effective. i originally used a medium-grip and would tuck in my elbows hard basically to a close-grip at the bottom to touch and then let them go back out as i pushed up. today i tried to go wide-grip while still using the tucking techinque. i was able to get a lot more weight, but i couldn't touch although i was close with the 315. i think i'm going to have to move to a slightly narrower grip.

[littleman19]

Sunday- DE Lower

Rack Pulls (belt- 1'in below knees)

warm-up
385x1
455x1
515x1
545x1 (PR)

1-Arm DB Rows

80x10
100x12
100x12

H-Rolls

25sx20
25sx20

High Shrugs

75sx20
75sx20
75sx20

[littleman19]

Tuesday-Deload Bench

Bench

45x20
95x3
135x3
175x3
205x2
225x1
225x1

JM Press (light pushdowns in between sets)

95x5
135x5
155x3
175x3

DB Front and Lateral Raises

2 sets of 10

H-Rolls

25sx15
25sx15

Upright Row

55x12
95x6
95x6

[littleman19]

Thursday- ME Lower

Box Squats (belt- parallel)

warm-up
315x2
365x2 (fast)
405x2 (PR-didn't see this coming)
435x2 (PR- really didn't see this coming)

Clean and Jerk

135x2
165x2
185x1
205xnope haha got under the weight, but lost it

Hypers

2 sets of 10

Pullthroughs

95x12
95x12

Ab work

good workout despite the cleans. i was just tired from the squats. i had a nice big, juicy calzone afterwords :drooling:

[littleman19]

took some update pics for the first time in a while. the lighting is just as bad as my posing, i'm not that white :p

Front (http://img117.imageshack.us/img117/5274/sspx0928hw7.jpg)

Back Flexed (http://img389.imageshack.us/img389/4661/sspx0929cy0.jpg)

My ball of a back (http://img389.imageshack.us/img389/9846/sspx0930ku6.jpg)

[littleman19]

Saturday-ME Bench

Bench

45x20
95x3
135x3
175x3
205x1
225x1

Put on F6

245x1 (1 board, touch)
285x1 (1/2 board, touch)
305x1 (PR- no board, touch)
310x1(PR- no board, touch. Double bodyweight :hump:)

Shirt off-RAW

205x1
225x6 (PR +2)

DB Bench

70sx25

Rock and Rolls

55sx10
55sx10
55sx10
55sx10

H-Rolls suppersetted with DB High Shrugs (75s)

30sx10
30sx10
25sx15

[littleman19]

Sunday- DE Lower

Box Squat (Light bands choked)

warmup185x2 x 8 (didn't go too well. my left hip joint was stiff and bothered me as i got to parallel so kept it light)

Reverse Band Pulldowns

3 sets of 10

1-arm db row

100x8 x 4

Laying down Lateral Raises

3 sets of 15

Hammer curls

a bunch

[littleman19]

Tuesday- DE Bench

Bench (mini's doubled)

45x20
95x5
135x3 x 10

JM Presses

135x6
135x6
135x6

Pushdowns

3 sets of 8

DB Military Press

55sx8
65sx8
70sx8

Plate raises and DB Lateral raises

[littleman19]

Been ridiculously busy the past few days driving around and visiting colleges. It's a duel between Emory and Duke right now. Here are my last 2 workouts.

Friday- ME Bench

Bench

45x20
95x5
135x3
185x2
205x1
230x1
245x1
270x1 (PR +10 :moon:)

DB Bench

70sx28

Rock and Rolls

60sx10
60sx10
60sx10
60sx10

Cable Rows

140x20
140x20

[littleman19]

Tuesday- DE Bench

Bench (3 grips)

45x20
95x3
135x3
155x3 x 9

4 Board Press

225x5
275x5

Rock and Roll

60sx10
60sx10
60sx10
60sx10
60sx10

Lat Pulldown (Curl grip)

200x8
200x7

H-Rolls

25sx15
25sx15

[littleman19]

I've been working out, but missed the last 2 weeks of of posting or so because I've been so busy with college stuff and exams. Finished my last exam today.

ME Lower

Deadlift (RAW)

135x5
225x5
295x1
345x1
375x1
405x1
425x1 (PR)

Low Box Squats (3-4inches below parallel)

225x4
315x2
325x2
335x1 (ahhhh the burn)

Lower back, shoulders, abs, and rotator cuff stuff

[littleman19]

Sunday- DE Lower

Box Squats (light bands)

warm-up
245x2 x 4
265x2 x 4
285x2 x 2

Front Squat

135x5
225x5
275x5

Pullthroughs

85x10 x 3

Upright Rows

95x8 x 3

High Shrugs

75sx20 x 3

[littleman19]

been really busy the past month, but still been working out. I have my first meet in 2 years this Saturday. meet starts at 9:00. USAPL, IPF rules. Weighing in at 7:00AM, hopefully be 148.75 by then. Sucks, no early weigh in. i'm about 156 right now. cut out all salt today and had 2 gallons of water this morning and now i'm done drinking until the meet. i've cut out all carbs since tuesday afternoon. going to use a suana and take heat baths as needed. until weigh in, i'll be eating lot of fats (unsalted butter, raw nuts, alvacados) to keep my calories up but weight light. going to eat a bowl of oatmeal with a scoop of nitrean for breakfast and will try to get in a piece of whole wheat toast or two if my weight allows, ughh i'm going to need those carbs. on another note, i slightly irratated something in my upper back last week that hurts when i make quick jerking movements, but i think should be OK for the meet. i got my squat suit and knee wraps in last week so this meet will be fun as i experiment a bit :p. wish me luck everyone!