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Thread: The long road to elite

  1. #51
    Senior Member Butcher's Avatar
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    Technically my old PR of 165 is 2 years old and Ive repped more than that on floor presses since then. So I dont feel there was anything significant in breaking this specific PR.

  2. #52
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Butcher View Post
    Technically my old PR of 165 is 2 years old and Ive repped more than that on floor presses since then. So I dont feel there was anything significant in breaking this specific PR.
    That may be, but you missed the next weight so it didn't work out real well.

    Just my 2 cents i guess.


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  3. #53
    Senior Member Butcher's Avatar
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    16Jan10
    DE Upper

    Warmup
    Dynamic Warmup

    DE Bench
    45x lots
    45+doubled mini band x3
    45+ 2nd doubled mini band x3
    45+doubled light band only x3 w/ close grip
    45x3
    45x3
    65x3 w/ medium grip
    65x3
    65+ choked average band x3
    65x3 w/ comp. grip
    65x3

    DB Bench
    65x15
    70x15

    KB Tricep Extension
    12k x15
    12k x12
    16k x10
    16k x10

    Tate Press
    40x12
    45x12
    50x10
    50x10

    Chest Supported Row
    70x15 w/ pronate grip
    70x12
    70x12 w/ neutral grip
    90x10

    Wide Grip Low Rows
    90x15
    100x15
    110x10
    70x60

    Bent Over Rear Delt Flys
    15x15
    15x15
    15x12
    20x10

    Side Raises
    10x30
    10x30

    Timed Bench 1 rep every 15 sec
    95x2 min

    The tension on this was unreal, but not as bad as I was expecting. Iíve never benched with this kind of tension before. I was still moving the bar with decent speed towards the end.

  4. #54
    Senior Member Butcher's Avatar
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    20Jan10
    DE Lower

    Warmup
    5 min walking
    dynamic warmup

    13Ē DE SSB Box Squats 8x2
    65x10
    65+light bandsx2
    115x2
    155x2
    195x2
    195x2
    195x2
    195x2
    195x2
    195x2
    195x2
    195x2

    Conv./Sumo Speed Deads 8x1
    135x3 Conv
    225x3 Sumo
    315x1 Conv
    315x1 Sumo
    315x1 Conv
    315x1 Sumo
    315x1 Conv
    315x1 Sumo
    315x1 Conv
    315x1 Sumo

    Abs, GHR and RH all superset

    Side Pulldown Abs left side
    70x15
    70x15

    GHR
    10
    10

    Side Pulldown Abs right side
    70x15
    70x15

    Reverse Hyper
    150x15
    150x15

    10 min walking

    This ended up not taking all that long. Iíll squat with these same weights and average bands, maybe this next cycle, maybe 2 cycles from now. Itís a deload week so I took it easy on the accessory volume. A full DE Upper workout Saturday and then into full gear for another 3 weeks.
    I also spent some time playing around with some homemade indian clubs. Basically 2.5 pound plates on a dowel. This really had my forearms burning which I wasnt expecting. I really felt it a lot in my rear delts more than anything.

  5. #55
    Senior Member Butcher's Avatar
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    23Jan10
    DE Upper

    Warmup
    Indian Clubs

    DE Bench
    45x lots
    45+ doubled minis x5
    95x5
    135x5 w/ close grip
    135x5
    135x5 w/ med grip
    135x5
    135x5 w/ comp grip

    Floor Press
    135x15 w/ close grip
    175x12
    185x10 w/ med grip
    195x8

    Tricep Pushdowns
    60x15
    70x12
    80x10
    50x30

    Neutral Grip Low Rows
    90x15
    100x12
    120x10
    70x50

    Wide Grip Lat Pulldowns
    100x15
    100x12
    110x10
    80x30

    Side Raises
    10x40
    10x40

    Really good workout today. Sets of 5 on DE bench was kicking my ass. I was pretty happy with the numbers I did on floor presses. Everything else went good.

  6. #56
    Westside Bencher Travis Bell's Avatar
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    Hey, I don't know what time you squat during the week, but if you want, we can get together earlier in the morning before you have class or something so I can spot you


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  7. #57
    Senior Member Butcher's Avatar
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    I do my ME squats monday, no class all day. Ill give you a call sometime tommorrow morning.

  8. #58
    Senior Member Ruff Riff's Avatar
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    Butcher!!! Here you are! Good reading brother.....

  9. #59
    Senior Member Butcher's Avatar
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    Thanks Riff. I havent had this journal all that long, but no one has threatened to ban me or sent me death threats for not being able to bench 300. So I think it would be fine if you started a journal here, escpecially with you nearing a 500 pound raw bench! And I promise not to bring any man love into it.


    25Jan10
    ME Lower

    Warmup
    Dynamic Warmup

    Box Squats
    45x3 @ 14Ē
    95x3
    135x3
    185x3
    225x3
    275x3
    315x2 w/ belt
    365x2 @ 17Ē
    405x2 w/ suit bottoms no touch
    455x2 no touch
    455x2 no touch
    455x2 no touch
    495x2 no touch
    495x2 no touch

    Ultra Wide Stiff Leg Deadlifts
    215x6
    265x6
    285x6

    Zercher Lunges
    135x8
    155x8

    Ab Roller from knees
    10
    10
    10
    10

    Squatting sucked. I couldnít come anywhere near touching. My legs have probably grown some which made getting the suit on very difficult, and I think it still need to come up some more. I think Iím not even going to worry about the suit again until after my meet in April. Then I will really focus on it. Zercher lunges worked my heart and lungs harder than my legs. I think I have logged these in the past as 16 reps meaning 8 left, 8 right. Here 16 reps means 16 left, 16 right, which makes a lot more sense. For the past 2 days, 3 as of 26Jan, my hamstrings have been extremely tight. On a good day I place my clenched fists on the floor with my knees locked, now on first try my finger tips are about a foot from the floor. With extensive stretching I can get back to where I was. One day I took a 20 minute nap and woke up to hamstrings just as tight as that morning. The only big change I can think of is having quit drinking coffee, a 2 pot a day habit on the 22nd of January.

  10. #60
    Westside Bencher Travis Bell's Avatar
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    Crap, sorry I never called you back. Mondays are crazy for me. My bad


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  11. #61
    Senior Member Butcher's Avatar
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    No problem, I wanted to ask about Wednesday morning, forgot you were at Westside then.

  12. #62
    Senior Member Ruff Riff's Avatar
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    Thanks Riff. I havent had this journal all that long, but no one has threatened to ban me or sent me death threats for not being able to bench 300. So I think it would be fine if you started a journal here, escpecially with you nearing a 500 pound raw bench! And I promise not to bring any man love into it.
    LOL!

    Yeah probably breaks down to all the travel I do I just don't know if I could keep it up but we'll see, thanks brother, NICE deads on here as well...

  13. #63
    Senior Member Butcher's Avatar
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    27Jan10
    ME Upper

    Warmup
    Indian Clubs
    Dynamic Warmup

    Bench Press w/ Chains
    45x3 thumb to smooth
    45+ 2 pr Chains x3
    95x3
    115x3
    135x3
    155x3
    175x3
    1955x3
    215x3
    230x3 5 pound PR
    230x3

    Floor Press
    135+ 1 pr Chain x5 thumb to smooth
    185x3
    205x3
    205x3

    DB Bench
    85x8
    85x8
    85x8
    superset with

    Tricep Pushdown
    55x15
    55x15
    55x15

    Wide Grip Lat Pulldown
    75x20
    95x10
    95x10
    95x10
    95x10

    1 Arm Lat Pulldown
    45x8
    45x8
    45x8
    45x8

    Face Pull
    45x15
    45x15
    45x15
    superset with

    H-Rolls
    10x15
    10x15
    10x15

    Tate Press
    10x100

    Great workout today. This was one of those days where I just didnít want to stop. I surprised myself by getting all 3 reps on the second set at 230. I was really feeling those ab rollouts from two days ago everytime I got off the bench, its been two years since Ive used the ab roller. Iím thinking within the next few weeks I should work up to a max single on the bench.

  14. #64
    Senior Member Ruff Riff's Avatar
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    Solid work E! That bench is moving brother!!!!!

  15. #65
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Ruff Riff View Post
    Solid work E! That bench is moving brother!!!!!
    Who said you could talk?! SHUT UP

    Oh that's right, I said it....


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  16. #66
    Senior Member Butcher's Avatar
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    29Jan10
    DE Lower

    Warmup
    5 min stationary bike
    Dynamic Warmup

    DE SSB 13Ē Box Squats 12 sets
    65x?
    65+ average bands x2
    115x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2

    Sumo Speed Pulls 8 sets
    225x3
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1

    Abs, GHR, Side Bends and Reverse Hypers done as one superset

    Pulldown Abs braced
    110x20
    110x20
    10x20

    GHR
    10
    10
    10

    Side Bends
    85x15
    85x15
    85x15

    Reverse Hypers
    150x15
    150x15
    150x15

    15 min walking

    Really good workout today. Next week Iíll do 275 and one pair of chain on sumo speed pulls, then the next week 275 and two pairs of chain. One extra set added to the big superset next week also.

  17. #67
    Senior Member Butcher's Avatar
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    30Jan10
    DE Upper

    Warmup
    Dynamic Warmup

    DE Bench 6 sets
    45x some
    45+doubled monster minis x5
    95x5
    135x5 w/ close grip
    135x5
    135x5 w/ med grip
    135x5
    135x5 w/ comp grip
    135x5

    Close Grip 3 Board Press
    135+doubled monster minis x10
    165x10
    175x8
    135x16 max set

    KB Tricep Extensions
    16k x12
    20k x7 grabbed the wrong KBs
    16k x12
    16k x12

    Neutral Grip Lat Pulldowns
    90x15
    100x12
    120x10
    80x30

    Chest Supported Rows
    55x12 w/ pronate grip
    70x15
    70x15
    45x30

    DB Overhead Press
    20x30
    20x30
    20x30
    15x30

    H Rolls
    20x15
    20x15
    20x15

    Great session today. The doubled mini monsters add about 110 at the top so I was locking out about 285 for reps off the 3 board. That felt really awesome. I am starting to see some tricep and back growth from all this high volume work.

  18. #68
    Senior Member Butcher's Avatar
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    1Feb10
    ME Lower

    Warmup
    Dynamic Warmup

    14Ē Box Squat
    45x3
    45+ average bands x3
    95x3
    135x3
    185x3
    225x3
    275x1 w/ belt
    315x1
    335x1
    350x1 5 pound PR
    335x1

    Conventional Rack Pulls
    Pin 4
    225x2
    315x2
    405x1
    465x2
    Pin 3
    465x2
    Pin 2
    465x2

    36Ē Chain Suspended GMs
    wide stance
    185x12
    185x12
    185x12

    Ab Rollouts from knees
    12
    12
    12
    12

    Hamstring Curls
    10 pound ankle weights x100

    On 350 my ass shot up right off the box and I ended up doing a good morning to get the weight up. I wish I had recorded my squats cause before Ive felt like I was completely bent over and video showed it wasnít as bad as it seemed, it would have been nice to see just what it looked like. Iíll come back to rack pulls in about 4 weeks starting at pin 3 and hopefully hitting pin 1. Pin 2 put the weights just about 5Ē off the floor, pin 1 would be about 3.5Ē

  19. #69
    Senior Member Butcher's Avatar
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    I weighed myself yesterday, 226.2. I was surprised cause I figured I would be well into the 230s. Not that I really care though. Also I have squatted with a straight bar a few times and havent had any elbow pain. Taking my grip out and using the saftey squat bar on DE day seems to be doing the trick.

  20. #70
    Senior Member Butcher's Avatar
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    3Feb10
    ME Upper

    Warmup
    Indian Clubs
    Dynamic Warmup

    Bench Press
    45x10 thumb to smooth
    45+ doubled mini bands x3
    95x3
    115x3
    135x3
    155x3
    165x3 misload with 10# plate
    175x3
    190x3 5 pound PR
    200x3
    205x3

    DB Bench
    70x6
    90x8
    90x8
    90x8
    Superset with

    Tricep Pushdowns
    55x15
    55x15
    55x15

    Seated Overhead Press
    45x5
    95x5
    135x6
    145x4

    1 Arm DB Rows
    90x8
    90x8
    90x8
    90x8

    1 Arm Lat Pulldown
    45x8
    45x8
    45x8
    45x8
    45x8

    Face Pulls
    45x15
    45x15
    45x15
    Superset with

    H Rolls
    10x20
    10x20
    10x20

    Tate Press
    10x100

    Another great bench day. I am really primed for a competition style bench PR. I havenít done a heavy overhead press in 4 months at least and wondered what I could do. I had last done 135x4 while standing. I also got a jug of Nitrean protein, its been close to a year since Ive had any protein shakes.

  21. #71
    Tyler Tucker
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    Looking good Eli. You and your 10lb plate misloads haha.
    --------Bench----DL----
    Meet: 425------550----
    Gym: 405------565----

  22. #72
    Senior Member Butcher's Avatar
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    I forgot about that. That makes two misloads in less than a week!

  23. #73
    Senior Member Ruff Riff's Avatar
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    Nice...

  24. #74
    Senior Member Butcher's Avatar
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    5Feb10
    DE Lower

    Warmup
    Dynamic Warmup

    DE SSB 13Ē Box Squats 10 sets
    65x10
    65+ average bands x2
    115x2
    155x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2

    Sumo Speed Pulls 8 sets
    135 + 1 pr chain x3
    225x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1

    Machine Squats
    90x15
    110x15
    110x15
    120x15
    130x15

    Abs, GHR, Side Bends and Reverse Hypers done as one superset

    Ab Machine
    170x12
    170x12
    170x12
    170x12

    GHR
    10
    10
    10
    10

    Side Bends
    85x15
    85x15
    85x15
    85x15

    Reverse Hypers
    150x15
    150x15
    150x15
    150x15

    15 min walking

    Its time to change up the GHRs for a bit, Ill probably use a mini band for either assistance or resistance. From the machine squats on it was one diant gasser. Once it warms up Im going to push the prowler at least once a week.

  25. #75
    Senior Member Butcher's Avatar
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    6Feb10
    DE Upper

    Warmup
    Shoulder Dislocates

    Dynamic Bench 7 sets
    45x warmup
    45 + doubled monster minis x5
    95x5
    135x5 close grip
    135x5
    135x5 med grip
    135x5
    135x5 comp grip
    135x5
    135x5

    DB Bench
    60x15
    70x14
    60x10

    Tate Press
    40x12
    40x12
    40x12
    50x12

    Lat Pulldown w/ chinning triangle
    90x15
    90x15
    90x15
    80x15
    70x30

    Chest Supported Rows
    70x12 pronate grip
    90x10
    115x10
    115x10

    H Rolls
    20x20
    25x12
    25x12
    25x12

    Side Raises
    10 pound ankle weights x30
    10 pound ankle weights x30

    Tricep Extensions
    10 pound ankle weights x100

    It was just two of us today so we were moving at a lot faster pace than usual. CSRs were a lot heavier than what Iíve usually been doing. Iíve been keeping my lat work light to focus on feeling my lats work. When I go heavier I feel like I am just throwing weight around with no impact on my lats.

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