View Full Version : Bench n Squat

10-31-2006, 08:52 AM
I feel like I'm beating a dead horse. :bang: :bang:
Going to try a simple workout and not throw to much into it.
Day 1 Upper
1 or 2 assistance lifts
tricep/ bicep for ego
I'll plan to limit my back and shoulder work on this day

Day 2 Lower
and leg work
start with 5x5, move up 10-15 lbs each wk, then 5 sets 4 reps, 5x3's,on and on.....We'll see if works.

Day 3
lighter tricep/chest for blood and tendons (reps)

10-31-2006, 08:56 AM
How about some deadlifting Bill? Is that Day 3?

Good luck with the new program and Journal.

10-31-2006, 08:58 AM
I had some type of chest injury. I think its much better and will go by feel. While recovering sp did mostly 3 sets of 10 on bench with light pec deck.

Day 1
135x 10
225x 3
250x 2 sets 6
135x 15

Incline DB
100's 2 sets 8

seated DB press 50x 2 sets 15
seated row couple of sets on machine
V bar pulldown 220x6~8, strip set 150, 110
tricep push downs
2 sets abs

10-31-2006, 09:03 AM
Bearwolf I've almost sworn those off! Maybe some light stuff real strict? I may do them as sldl on leg day though.
My lower back is bad? LOL I believe that limits my squat.
I may have tinker with it some more?

11-01-2006, 03:46 AM
Good luck as you go into a new realm Bill.

11-01-2006, 09:13 AM
Hey Bill we all get burnt out.

Try switching things up maybe do hypertrophy training for a while to give the body a chance to catch up. PL is very risky you need to know when to switch before **IT** happens. Like I should talk huh:)

What happened to your chest? Did you strain the tie in to the shoulder area? If this is the case narrow your grip up when training bench load up the tris more and lessen the stress on the outer pec and shoulder area. higher reps

Stay Strong Bro!

11-01-2006, 04:59 PM
Thanks Co,
Blackcat thanks for checking in on me bro. I'm trying to keep it mix, but your probably correct. I was sort of thinking of doing more reps (5-12).

5x5 225 working form, read a good thread on squating over at fortifiediron.com............Its amazing how hard it is to do everything correct

Good morning
135x 2 sets 12 I was thinking of 20 but 12 was fairly difficult!

HS hack squat
2 pps x 10
2 pps x 10 rest pause/reposition feet close for 10 more reps

115 x 2 sets 10

HS calve raise
4 pps x 4 sets 20
then strips sets down 1 pps

Leg extension
light 2-3 sets ss bw squat

Tomorrow hopefully Back/ shoulders ............
Workout was good, bike 3-4 min warm' up
stretched through out, little jog at the end
bw 227, diet good for me LOL

11-01-2006, 05:09 PM
I like it Bill. Looks like you've been reading Rhodes's journals. lol

11-01-2006, 07:53 PM
5x5 225 working form, read a good thread on squating over at fortifiediron.com............Its amazing how hard it is to do everything correct


11-01-2006, 09:16 PM
Sensei Maybe it was several threads,
I'll try to sum it up...most of it you already know, but like me may not practice
Staying tight, everything LOL face, back, squeezing the bar, slight arch, expanding the chest
Driving through the 1. traps, 2. back, 3. hips, heels
Push out on the hard on knees
One other thing mentioned was thinking of squat, as forward and backward move instead of up & down
Then some talk about, low box squat, pause squat, good mornings....just being good moves to keep in the routine.
Sorry it wasn't anything better.

11-01-2006, 09:19 PM
Drew Well he always gives sound advice. So yeah can't go wrong there..I should just follow his days LOL I would probably make some progress.

11-02-2006, 06:04 AM
The leg session was very nice bro, fine job throughout.

11-02-2006, 09:49 PM
Thanks Cocoa, I need too do better though
Back today
16 sets