Mike, Mino, thanks for the advice.
Minotaur - I assume that even if I'm training raw for the next year or so (at least), I should still train at a high 4-board to get used to the heavy lifting?
Nice training so far. You have a very good bench in relation to your other lifts. IMO, if you're training raw, do mostly full-range lifts and throw boards or other lockout work in once in a while to get used to heavier weights.
Bench strength is lookin great man.
Due to great advice, I'm planning a full-ROM ME day this week. I'm thinking to cycle 1 week with high boards, then 1 week with full ROM and see how my progress is. I'm shooting for a 310, maybe even a 320 if I get the 310 easy.
Monday: DE Squats
DE Wide Box Squats
8x3x205lbs off of box
Mini DE Pulls
4x2x225 sumo off of 1" platform
I wanted to try something different today, so I went 5x10. (yea yea overtraining too much volume too high reps blah blah I'm not hearing it)
Preacher EZ BB Curls, alternating narrow and wide grip
NG Horizontal Cable Row
5x10, supersetted with 5 chinups between sets
6-12-25 Rep scheme Cable Reverse Curls
I dropped the # of exercises to compensate for the 5x10. Also, my creatine came today so I took some just now. Yahoo.
Good work. Nice back/biceps volume.
Tuesday ME Bench
ME Bench (Full ROM)
320x1 (PRRRRR BABYYY WOOOOOHOOOOO) evidence
330x1 FAIL evidence
This was all done on my toes. However, I switched to heels down to see how the drive felt. My arch definitely diminished drastically (alliteration, heehee! enough nerd), but the drive was a lot better and there was a significant pop at the bottom of the lift.
THE POWER!!! I FEEL THE POWER! I think this was a PR of 225rep, even after all of my ME work. Definitely gonna practice heels down from now on.
Lame-o assorted Accessory exercises, something to the tune of:
Superset of 2x(6-12-25 reps - then 12 reps again) drop sets of tricep cable extension (these were awesome and tired me out real REAL quick)
Let me think of reasons why my bench PR'd, in order of most affecting to least:
1. Better form (tight arch, driving and all the way up on my traps)
2. Enough sleep last night
3. New Balance shoes instead of Nikes - they had better grip on the floor for drive
4. Creatine (just started it yesterday, felt a boost of energy today)
Last edited by IZich; 08-28-2007 at 10:05 PM.
Congrats on the bench PR. Great work.
Thanks 87. Why is your squat number so high? Teach me!
Wednesday: Running (Sort of Active Recovery)
Note to self: run more. I got TOTALLY demolished by jogging only 2 miles or so. I suck at GPP, sigh.
Thursday: ME GM
I did heavy triples, and did it really light because this was the first time I did them.
Thoughts: I need to work on arching my back more.
8x3, working up to 185
1 handed DL's
8x2x225lbs (this was pretty hard on my grip - I had to use hook. Really interesting exercise)
Cable Horiz Rows
Weighted Pullups (BW+45)
Standing EZ BB Curl
DB Curls (I'm vain, I know. I love the biceps!)
My ON 100% Double Chocolate came in today, and MY oh MY is that stuff delicious!
Today the stupid globogym-YMCA was closed (labor day crap), so I had to work out at home with a barbell and 2 35's.
Tabata Pushups (score: 10. Crap. I started off at 15 then I totally died after the 4th set).
Cardio: Ran 2.5 mi. I decided to take it easy to do some AR on my hammies from yesterday's workout. Felt pretty good still, and damn I gotta even out that tan!
PWO: 3 scoops ON 100%. Mmmmm...
Nice benching izich. You looked like you were close on that 330
375/300/365 Goal by summer:415/315/415
You'll get the 330, workouts are lookin good.
Thanks a lot for the support bros, really appreciate it.
2.5mi run in the sun - FREAKIN hot. Time: 20min
Tuesday: ME 2-Board BP
Grr... gym was closed yesterday. I'd love to work out on Labor Day. Fools.
ME 2-Board BP
Weighted Side Bends
DB Press (80s), elbows in
Aaaaand life goes on.
good **** in here dude. Btw is that a YMCA weight room im lookin at in your 320 PR video? If it is, my local YMCA needs to upgrade...a lot...(like get rid of the rusty orange BB's)
A small suburb outside of Boston, MA with a crappy weight room lol. Your YMCA kicks ass...
Thursday: ME DL
ME Sumo Deads
Conventional DL on 2" platform
Pullups (changing grips)
Preacher BB Curls
Horiz Cable Row
I'm getting closer to my goal...
Last edited by IZich; 09-06-2007 at 11:31 PM.
Great work on the deadlift PR.