The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 1 of 29 12311 ... LastLast
Results 1 to 25 of 706
  1. #1
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845

    Mike Wolfe Bench Press Training Log

    Hey guys gonna start posting my bench training on here twice weekly. I do all my Max Effort work on Sundays at Westside and all my Dynamic/Tri work at BreakAway RecPlex here in my home town. I will also occasionally add some pics from my training sessions.

    I have made a few changes to my diet. I have been hovering in the 325-330 area for about 3 months now. I have not been doing my cardio as I should be and have kind of gotten laxed on the weekends.

    So now we will be tightening up my whole program, using Three 75 gram Nitrean Shakes, plus 2 solid meals, and one single serving of Opticen for my Post Workout Shake. This will have my total Protein in take at around 400 Grams per day. Which is about 100 grams more then I have been using. I have also added Two 5 gram servings of Creatine 500 back in to the mix. I'm taking 5 grams in the morning and 5 grams in the evening.

    Here is my Workouts this week ~

    8/20/07:

    I trained my ME day on Monday this week due to being at the Cincy Pro Am meet all day on Sunday.

    Bar ~ 10 reps
    135 ~ 10 reps x 2 sets
    225 ~ 3 reps
    275 ~ Single off 3 brd
    315 ~ Single off 3 brd
    365 ~ Single off 3 brd
    405 ~ Single off 3 brd
    495 ~ Single off 3 brd
    585 ~ Single off 3 brd
    635 ~ Single off 3 brd
    675 ~ Single off 3 brd
    All sets done Raw

    Flat Dumbbell Extensions ~
    75 lbs for 3 sets of 10 reps

    Flat Dumbbell Presses (palms facing each other) ~
    75 lbs for 3 sets of 10 reps

    Rope Pushdowns ~
    3 sets of BO's
    MONSTER MODE

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    8/22/07

    DE Bench Day/Triceps

    Close Grip 4 Brd Presses ~
    Bar full range ~ 10 reps
    135 full range ~ 10 reps
    225 full range ~ 10 reps
    315 ~ 4 brd 3 reps
    365 ~ 4 brd 3 reps
    405 ~ 4 brd 3 reps
    455 ~ 4 brd 3 reps
    495 ~ 4 brd 3 reps
    585 ~ 4 brd 3 reps
    635 ~ 4 brd 3 reps (only got the 635 for 2 reps last week)
    (All work done Raw)

    365 plus single purple bands for speed off of 1 board
    4 sets of 3 reps

    Straight Bar Pushdowns ~ 3 sets of 10 reps with 100 pounds just for feel
    Last edited by bigbadwolfe; 08-25-2007 at 07:45 PM.
    MONSTER MODE

  4. #3
    Senior Member
    Join Date
    Aug 2005
    Location
    Rhode Island
    Posts
    12,251
    you own all mike, a guy at my gym said he is friends with you, chuck...last name starts with an S, italian name, hes an APF chair and goes to Ocean State Gym in johnston, strong bencher.
    Last edited by Stumprrp; 08-25-2007 at 08:35 PM.
    2000 or bust

  5. #4
    Magically Delicious redFury's Avatar
    Join Date
    Feb 2007
    Location
    Illinois
    Posts
    1,093
    Awesome... looking forward to reading your workouts.
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  6. #5
    Always Learning IZich's Avatar
    Join Date
    Mar 2005
    Location
    Los Angeles, CA
    Posts
    768
    ^^ Ditto. Thanks for taking time to post up here Wolfy!! We'll all learn from you.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  7. #6
    Senior Member KevinStarke's Avatar
    Join Date
    Jun 2005
    Location
    Burlington, VT
    Posts
    7,413
    Hot damn, crazy strong pressing big man.

  8. #7
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    Quote Originally Posted by Stumprrp View Post
    you own all mike, a guy at my gym said he is friends with you, chuck...last name starts with an S, italian name, hes an APF chair and goes to Ocean State Gym in johnston, strong bencher.

    Stump, that would be Chuck Scherza, crazy dude. He is a great guy him and Lou are friends.When we came to Mass for the NERB meet last yr we were on our on no team so Lou had Chuck and his boys come over from RI to help us out. Great group of guys and they helped myself and Nick Winters out alot.

    He is a good guy to get to know very knowledgable about the sport.
    MONSTER MODE

  9. #8
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    8/26/07

    Crappy Day at Westside!!!! Just did not have it today I think benching relatively heavy 3 times in a 6 day time period was kind of dumb. I'm feeling real wore down and beat up right now. But this is what I did:

    Flat Bench:
    Bar ~ 12 reps
    135 ~ 12 reps
    225 ~ 8 reps x 2 sets
    275 ~ 3 reps
    315 ~ 1 rep x 2 sets
    405 ~ 1 rep x 2 sets
    455 ~ 1 rep x 2 sets
    (This was all raw warming up to jump under some serious band tension with shirts on)

    Foam Presses with over 400 pounds of Band Tension at top:
    225 ~ single
    275 ~ single
    315 ~ single
    335 ~ sinlge
    365 ~ single
    405 ~ single *miss* (Got cocky with George ate my words)
    405 ~ single *miss* (learning to not talk trash to George Hahaha)

    Decide to take Straight Weight to Foam without 400 plus pounds of tension
    825 ~ single *miss* but just at the top
    825 ~ single *miss* floated out of my groove

    Lesson for the Day? Dont talk smack to George Halbert unless you can back it up!!! Got my ass handed to to me today and now it is sore
    MONSTER MODE

  10. #9
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,607
    Quote Originally Posted by bigbadwolfe View Post
    8/26/07

    Crappy Day at Westside!!!! Just did not have it today I think benching relatively heavy 3 times in a 6 day time period was kind of dumb. I'm feeling real wore down and beat up right now. But this is what I did:

    Flat Bench:
    Bar ~ 12 reps
    135 ~ 12 reps
    225 ~ 8 reps x 2 sets
    275 ~ 3 reps
    315 ~ 1 rep x 2 sets
    405 ~ 1 rep x 2 sets
    455 ~ 1 rep x 2 sets
    (This was all raw warming up to jump under some serious band tension with shirts on)

    Foam Presses with over 400 pounds of Band Tension at top:
    225 ~ single
    275 ~ single
    315 ~ single
    335 ~ sinlge
    365 ~ single
    405 ~ single *miss* (Got cocky with George ate my words)
    405 ~ single *miss* (learning to not talk trash to George Hahaha)

    Decide to take Straight Weight to Foam without 400 plus pounds of tension
    825 ~ single *miss* but just at the top
    825 ~ single *miss* floated out of my groove

    Lesson for the Day? Dont talk smack to George Halbert unless you can back it up!!! Got my ass handed to to me today and now it is sore
    Geez, you are killing yourself! Take it easy!


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  11. #10
    Senior Member bill's Avatar
    Join Date
    Dec 2003
    Location
    va
    Posts
    207
    Always nice to see your workouts. Do you think there will be much benefit at 10 grams on creatine? I was considering that also.
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
    Do work son. Big Black (Rob and Big)

  12. #11
    THUNDER THIGHS! Fuzzy's Avatar
    Join Date
    Jun 2006
    Location
    Adelaide, South Australia
    Posts
    2,792
    Definitely will be looking in.

    What exactly is your lower body training like?
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  13. #12
    Magically Delicious redFury's Avatar
    Join Date
    Feb 2007
    Location
    Illinois
    Posts
    1,093
    Wow... way to push yourself! I've never heard of foam presses before... have to look them up.
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  14. #13
    Banned
    Join Date
    Nov 2006
    Location
    Piqua, OH
    Posts
    1,451
    you're crazy for hitting it hard 3 times in 6 days, id tear something if i tried that..

  15. #14
    HomeYield WillKuenzel's Avatar
    Join Date
    Feb 2002
    Location
    Charleston, SC
    Posts
    7,769
    What shirts do you use, Mike?
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  16. #15
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    Quote Originally Posted by bill View Post
    Always nice to see your workouts. Do you think there will be much benefit at 10 grams on creatine? I was considering that also.
    Not really sure I've always just used the normal 5 grams. Figured I'd give it a shot and see. I'll keep you informed.
    MONSTER MODE

  17. #16
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    Quote Originally Posted by Fuzzy View Post
    Definitely will be looking in.

    What exactly is your lower body training like?

    I just started my leg training again heavy for the first time in God only knows how long.

    2 weeks ago when we started it I worked upto around 900 pounds for 8 reps on the leg press and pulled a 600 pound deadlift. Plus did some sets on the leg curls and extensions.

    Skipped last week had a more important bench day to make up, thus the 3 Bench workouts in a week.

    This week I did:

    Legpresses ~ worked upto 1310 pounds for 8 deep reps
    (this pissed off some of the BB'rs at my home gym cause as I said I aint trained them for ever and come in and smoke there 900 pound leg presses )

    Leg extensions ~ 100 pounds for 12 reps x 4 sets
    (these really make my knees grind badly Physical Therapist at the gym told not to do them but they dont hurt actually makes them feel good)

    Leg Curls ~ same as extensions

    Stiff legged Deads ~ 135 pounds for 12 reps x 4 sets

    That is it and today I'm pretty stiff, making sure I get my ETS in me
    Last edited by bigbadwolfe; 08-28-2007 at 07:29 PM.
    MONSTER MODE

  18. #17
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    Quote Originally Posted by HomeYield View Post
    What shirts do you use, Mike?
    Right now I am using a Inzer Double Ply Rage X

    Upgrades include:

    Size 57 with size 56 sleeves on it
    Scooped Collar (1 and half inches)
    Reinforced Collar
    Reinforced Shoulder seams
    3 inches off overall sleeve length(still gotta roll them got short upper arms)
    2 inch Grid Stitch over entire shirt
    Full open Back
    Velcro on butt

    That is it no secrets it is about $250-300 dollars with all upgrades

    Wolfy!!!!
    MONSTER MODE

  19. #18
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    Quote Originally Posted by redFury View Post
    Wow... way to push yourself! I've never heard of foam presses before... have to look them up.
    Here is a pic of the Foam Presses except for we had over 400 pounds of band tension on the bar plus the weight. But then I took the bar with straight weight as in the picture. The foam totally decelerates the weight and makes it feel like it is just floating you really got to stay SUPER tight and blast it back up hard. Great exercise!!!

    Last edited by bigbadwolfe; 08-28-2007 at 07:36 PM.
    MONSTER MODE

  20. #19
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,607
    Quote Originally Posted by bigbadwolfe View Post
    I just started my leg training again heavy for the first time in God only knows how long.

    2 weeks ago when we started it I worked upto around 900 pounds for 8 reps on the leg press and pulled a 600 pound deadlift. Plus did some sets on the leg curls and extensions.

    Skipped last week had a more important bench day to make up, thus the 3 Bench workouts in a week.

    This week I did:

    Legpresses ~ worked upto 1310 pounds for 8 deep reps
    (this pissed off some of the BB'rs at my home gym cause as I said I aint trained them for ever and come in and smoke there 900 pound leg presses )

    Leg extensions ~ 100 pounds for 12 reps x 4 sets
    (these really make my knees grind badly Physical Therapist at the gym told not to do them but they dont hurt actually makes them feel good)

    Leg Curls ~ same as extensions

    Stiff legged Deads ~ 135 pounds for 12 reps x 4 sets

    That is it and today I'm pretty stiff, making sure I get my ETS in me
    Good job on the leg presses Mike! Keep up the leg work!

    Are we ready to dial-in a specific calorie count again?


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  21. #20
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    Quote Originally Posted by chris mason View Post
    Good job on the leg presses Mike! Keep up the leg work!

    Are we ready to dial-in a specific calorie count again?
    Yeah we will need to come up with something. I'm hovering around 325-330 depending on how hot it is in the Weldshop that day. Today I was 331 I really wanna drop another 50. I think 280 would be a good weight for me.
    MONSTER MODE

  22. #21
    Senior Member Sleepy Guy's Avatar
    Join Date
    Sep 2006
    Posts
    388
    Foam pressing love it. May go on deaf ears but good to see you doing warm up sets. With the bar even. It seems a lost art for most.

  23. #22
    Banned
    Join Date
    Nov 2006
    Location
    Piqua, OH
    Posts
    1,451
    Quote Originally Posted by bigbadwolfe View Post
    Yeah we will need to come up with something. I'm hovering around 325-330 depending on how hot it is in the Weldshop that day. Today I was 331 I really wanna drop another 50. I think 280 would be a good weight for me.
    280 you would be ripped to shreds.

  24. #23
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    8/29/07

    Dynamic work on my bench. Made today a lighter day then I have been doing. My shoulders have really taken a beating the last week so we backed off a bit today and went more speed work then lockout work.

    Speed Bench ~

    Warmups:
    Bar ~ 12 reps
    135 ~ 10 reps x 2 sets
    185 ~ 6 reps
    225 ~ 3 reps
    Working Sets:
    315 ~ 3 fast reps off 3 board
    315 ~ 3 fast reps off 1 board x 2 sets
    315 plus 1 purple bands ~ 3 fast reps off 1 board
    315 plus 2 purple bands ~ 3 fast reps off 1 board
    315 plus 2 purples and 1 mini ~ 3 fast reps off 1 board
    315 plus 2 purples and 2 minis ~ 3 reps fast off 1 board
    315 plus 3 purple bands ~ 3 reps fast off 1 board
    315 plus 4 purple bands ~ 3 reps fast off 1 board

    Close Grip Bench ~ Thumbs length out from smooth

    225 ~ 10 reps x 4 sets

    Rope Pushdowns ~

    50 ~ 25 reps x 3 sets

    ****Done****

    I also started my 5am cardio sessions today. I went to the gym at 5 am did 45 minutes on the treadmill then some ab work. I then went to work then came back to the gym at 4 pm for bench day. This is my plan for the next few months or until I'm under 300 pounds and close to 280 pounds.

    Wolfy!!!!
    MONSTER MODE

  25. #24
    Wolfy!!!!! bigbadwolfe's Avatar
    Join Date
    May 2006
    Location
    MuscleHeads Gym
    Posts
    845
    The bands were stretched from plate to plate under the bench. We have no way of anchoring that kind of tension to the floor at my hometown gym.
    MONSTER MODE

  26. #25
    Always Learning IZich's Avatar
    Join Date
    Mar 2005
    Location
    Los Angeles, CA
    Posts
    768
    Great work wolfie!

    Are you still on Nitor? I remember following your progres s for a while, but then I stopped coming onto WBB for a while.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

Similar Threads

  1. Join the 300lb Overhead Press Club
    By Keith Wassung in forum Bodybuilding & Weight Training
    Replies: 55
    Last Post: 01-26-2011, 05:57 AM
  2. Interview With Tudor Bompa
    By silles in forum Powerlifting and Strength Training
    Replies: 4
    Last Post: 03-28-2007, 09:21 PM
  3. Jack Daniel's Bastard Son
    By clvmike19 in forum Member Online Journals
    Replies: 1511
    Last Post: 07-10-2005, 09:15 PM
  4. Bench Press and Tricep Training
    By Keith Wassung in forum Bodybuilding & Weight Training
    Replies: 14
    Last Post: 02-04-2005, 11:05 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •