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ARABICj
01-23-2011, 07:26 PM
1.) flat bench close grip:
bar 1x10
95 lbs. 1x10
135 1x10
155 1x10
185 1x10
205 1x10
225 1x10
245 1x10

2.) dumbbell bench neutral grip

40's 1x10
60 1x10
70 1x10
80 1x10
100 1x10


3.) dumbbell supine triceps extensions

40's 1x10
45 1x10
50 1x10

4.) rope pushdowns

60 lbs 1x20
80 1x20
90 1x20

5.) hammer curls

30 1x10
40 1x10
45 1x10

Hobo Beard
01-23-2011, 07:41 PM
1.) flat bench close grip:
bar 1x10
95 lbs. 1x10
135 1x10
155 1x10
185 1x10
205 1x10
225 1x10
245 1x10

2.) dumbbell bench neutral grip

40's 1x10
60 1x10
70 1x10
80 1x10
100 1x10


3.) dumbbell supine triceps extensions

40's 1x10
45 1x10
50 1x10

4.) rope pushdowns

60 lbs 1x20
80 1x20
90 1x20

5.) hammer curls

30 1x10
40 1x10
45 1x10

Wow, with all this rep work you must be huge! BWAHAHA.

How is that I go to grad school and get stronger, and you go to grad school and . . .

You better start training hard!

Your new goal = 365 pause bench @220.

Bitch!

Hobo Beard
01-23-2011, 08:15 PM
Alright, frijole.

Here's the Bench Press day in my new cycle.

Bench Press

1. bench press 85%x5+
floor press 75%x8
decline DB press 3x10
standing DB press 3x10
laterals ssw/front raises 3x10

2. bench press 85%x5+
floor press 75%x8
decline DB press 3x10
standing DB press 3x10
laterals ssw/front raises 3x10

3. speed bp w/bands 60%x6x3
pause bp 80%x6x1
decline flyes 3x10
standing DB press 3x10
laterals ssw/front raises 3x10

4. decline bench press 85%x5+
floor press 75%x3x8
DB press 3x10
standing 1-arm press 3x10
laterals ssw/front raises 3x10

5. decline bp 85%x5+
floor press 75%x8
DB press 3x10
standing 1-arm press 3x10
laterals ssw/front raises 3x10

6. speed bp w/bands 60%x6x3
pause bp 80%x6x1
flyes 3x10
standing 1-arm press 3x10
laterals ssw/front raises 3x10

7. bench press 85%x5+
floor press 75%x8
decline DB press 3x10
standing DB press 3x10
laterals ssw/front raises 3x10

8. bench press 85%x5+
floor press 75%x8
decline DB press 3x10
standing DB press 3x10
laterals ssw/front raises 3x10

9. speed bp w/bands 60%x6x3
pause bp 80%x6x1
decline flyes 3x10
standing DB press 3x10
laterals ssw/front raises 3x10

10. incline bp 85%x5+
floor press 75%x8
DB press 3x10
standing 1-arm press 3x10
laterals ssw/front raises 3x10

11. incline bp 85%x5+
floor press 75%x8
DB press 3x10
standing 1-arm press 3x10
laterals ssw/front raises 3x10

12. speed bp w/bands 60%x6x3
pause bp 80%x6x1
flyes 3x10
standing 1-arm press 3x10
laterals ssw/front raises 3x10

Hobo Beard
01-23-2011, 08:28 PM
Notes:
--To start, take your current max, subtract 20#s and use this as your training max for bench press and floor press (i.e., current max = 315, 315-20 = 295, training max = 295).
--You HAVE to hit @least the # of prescribed reps, but you can exceed the prescribed # of reps. By doing so, you will always leave the gym having @least hit your goal for the day, but most often exceeding it and hitting a PR. This both keeps your central nervous system from burning out and prevents mental fatigue from missing lifts. Have a spotter, but DONíT get any help or forced reps.
--Donít change your training max one week to the next, but increase it every mini-cycle @least 5 #s. REMEMBER, steady progress and crushing continual PRs is your road map to jacking up your bench.
--For bench, warm-up as follows:
you can have more lighter warm-up sets
50%x5
60%x3
70%x1
75%x1
80%x1
--For floor press,
60%x5
70%x5
--For assistant, warm-up as necessary and then hit three progressively heavier working sets. DONíT cheat or get a spot. Assistant work is just thatóno need to go to complete failure or beyond.
--Be especially strict on the overhead pressing work and donít use any momentum or cheating. The key is strengthen your shoulders to provide better stabilization when you bench.
--Supersetting laterals and front raises is done to get blood in your shoulders after all the heavy pressing and is intended to be quick and prehabilitative.

Hobo Beard
01-23-2011, 08:29 PM
If you have any more preguntas, just ask.

Hobo Beard
01-26-2011, 12:45 PM
Here's the revised, full 3-day split:

Squat Day

1-2: box squat: 85%x5
stiff-legs: 80%x8
decline sit-ups: 4x10
reverse hypers: 4x10

3: speed squat: 60%x6x2+bands
pin-3 rack pulls: 90%x3
decline sit-ups: 4x10
reverse hypers: 4x10

4-5: squat: 85%x5
half-legs: 80%x8
Roman sit-ups: 4x10
reverse hypers: 4x10

6: speed squat: 60%x6x2+bands
pin-1 rack pulls: 90%x3
Roman sit-ups: 4x10
reverse hypers: 4x10

7-8: box squat: 90%x3
stiff-legs: 85%x5
decline sit-ups: 4x10
reverse hypers: 4x10

9: speed squat: 60%x6x2+bands
pin-3 rack pulls: 100%x1
decline sit-ups: 4x10
reverse hypers: 4x10

10-11: squat: 90%x3
half-legs: 85%x5
Roman sit-ups: 4x10
reverse hypers: 4x10

12: speed squat: 60%x6x2+bands
pin-1 rack pulls: 100%x1
Roman sit-ups: 4x10
reverse hypers: 4x10

Back Day

1-2, 7-8:
wide/neutral-grip pulldowns: 4x10
t-bar rows: 4x10
rope high rows: 4x10
fat bar curls: 4x10

4-5, 10-11:
close-grip pulldowns: 4x10
DB rows: 4x10
band high rows: 4x10
hammer curls: 4x10

3, 6, 9, 12:
1-arm pulldowns: 4x10
cable rows: 4x10
reverse pec-deck: 4x10
cable curls: 4x10

Bench Press Day

1-2: bench press: 85%x5
3-board press: 80%x8
standing DB press: 4x10
rolling decline ext.: 4x10
band pushdowns: 3x15

3: speed bench press: 60%x6x3+bands
pause bench press: 80%x6x1
laterals ssw/front raises: 4x10
1-arm ext.: 4x10
band pushdowns: 3x15

4-5: decline bench press: 85%x5
floor press: 80%x8
standing 1-arm press: 4x10
decline ext.: 4x10
band pushdowns: 3x15

6: speed bench press: 60%x6x3+bands
pause bench press
laterals ssw/front raises: 4x10
1-arm ext.: 4x10
band pushdowns: 3x15

7-8: bench press: 90%x3
3-board press: 85%x5
standing DB press: 4x10
rolling decline ext.: 4x10
band pushdowns: 3x15

9: speed bench press: 60%x6x3+bands
pause bench press: 80%x6x1
laterals ssw/front raises: 4x10
1-arm ext.: 4x10
band pushdowns: 3x15

10-11: decline bench press: 90%x3
floor press: 85%x5
standing 1-arm press: 4x10
decline ext.: 4x10
band pushdowns: 3x15
12: speed bench press: 60%x6x3+bands
pause bench press: 80%x6x1
laterals ssw/front raises: 4x10
1-arm ext.: 4x10
band pushdowns: 3x15