Hey Vin, if you get the chance I'd really appreciate your input on my seminar thread in the PL section
I'm weak now, but not for long
I have "2x1 above 80% 'Board press'" written down.
Last edited by vdizenzo; 06-05-2009 at 06:04 AM.
We have a plan, but we have to be ready for detours. Hey, it's all about me.
ME Bench Deload
-Dumbell bench 100 3x20
-Blast strap fatman pullups 3x10
-Pushdowns 50x20, 60x20
It was short and sweet. I'm feeling good.
-SSB squat 300/350/400x5
-Bodyweight split squats 2x10 superset with calf raises 2x20
I am going to start deadlifting on Wednesdays. I'll throw in some ab and low back work. I hate squatting and deadlifting so much on the same day. I figure I'll try to split them up. We'll see how it effects my ME bench.
20 trips with sled 75' each
Wow, my legs felt like they weighed a ton. I think the bodyweigh split squats and calf work made a difference. Every little bit helps.
(7/8 x's, protein is back up. I had 400 gms yesterday and 425 today)
-Speed bench 3 grips 105 2x3, 145 2x3, 195 2x3, 235 2x3, 255 2x3, 285 2x3
-JM press 145x3, 195x3, 235x3, 285x3
-Underhand pulldowns 180 4x5
-Band pullaparts/pushdowns/21's curls--superset 2x20 each
Pretty good workout today. Feeling good. I only have a week of work left before summer break. I'll be able to train even harder then. I ordered a new trap bar. I got a hex because I can't really fit in the diamond one I have anymore. That's alright, I liberated that one from Murph at Total Performance Sports up near Boston. I have to return that to him someday.
Just counting the days until my test bench Friday.
Trap bar dl 300/350/400x5
Band gm"s 2x20
Dumbell concentration curls 15 2x20
I think I'm going to like the extra training day. It's a lot nice splitting up the squatting and deadlifting. Plus, it's another day to get bigger.
3 board 585x1 635x0
I'm not happy with tonight. I'm halfway through this training cycle and I don't like the results thus far. I sank the bar much more than any other set on the 570. I think I should have gotten a longer pause especially if I am going to sink that deep. The weight was no problem. I am not saying poor me. I am just pissed because my form changed as the weight got heavy. I am still on schedule to hit something good. It's just time to reevaluate. I have 8 weeks until the meet and that is enough time to tweak things a bit. The 635 on the boards was as close as you could get without hitting it. The guys said it could have gone 2 to 1 either way with judges. I know it was not locked. We had to get Kenny to the LI Ferry in time so I did not get the rest of my assistance in. That's ok, I feel a change in program anyway.
SSB Squat 325/375/420x3
Trap bar dl 325/375/420x3
Calf raises 2x20
Band good mornings 2x20
I just deadlifted on Wednesday, but I got the new hex trap bar and I could not wait. I also figured something out I like very much, if I dl on the sqme day I squat I don't have to warm up for it. I went right to my opening set on dl and felt great. After some thinking I am going to a push/pull routine. Bench, tri and shoulder work on Friday, squat and dl's on Sunday, back, rear delts, and biceps on Tuesday. I'm going to run it for 8 weeks until the meet. I'll be curious to see how it goes.
Wow, I really feel beat up today. I need to go for a massage. Diet has also been a little crappy the past few days. That's alright, I'm off for the summer in two days. I'll pull everything back together then.
You should come to the gym on Wednesday.
BB bent row 105x10, 145x10, 195x10, 235x10, 235x10
SS fat man pullups 2x10 with v bar pulldowns 90 2x10
Band face pulls 2x10
SS dumbell concentration curls 25 2x7 with dumbell hammer curls 25 2x7
Completed this workout in about 35 minutes. Kept the heart rate up. Got back on the eating well program today. Also started taking AtLarge's Mass Stack. I was 316 this morning.
Bench worked up o 515x1
Bench+10 chains 315x1, 405x1, 435x1
4 board 405x10, 495x10
Incline tricep extensions with fat bar 2x20
Fat man pullups with blast straps 2x10
Face Pulls 70x10, 100x10
Hammer curls (used some weird old school trap bar) 45x10, 65x10, 65x10
Got a lot of good work in. After talking to the guys I am going to stay with the Westside program. My only difference is that I am dropping speed on DE day. I am fast enough. I don't want to do rep work on the bench either, it tires my pecs too much, I am not used to rep work. I will incorporate that after the meet. I am going to substitute some moderate seated shoulder presses 3-5 sets in the 8-12 rep range for now.
Got home and took a nice long contrast shower.
20 minute walk outside
100 kettlebell swings
4 minutes on inversion table
I skipped benching and deadlifting yesterday. That's the luxury of being a bench only guy. I do that every once in a while to give the old body a break. I felt guilty that's the reason for the kettlebell work today. It served as gpp and core work.
Hey Vin, still keeping up the X's? Whats your weight?
I started ALN's Mass Stack with Results last Monday and I am up 2 lbs without changing anything else in my diet. I am getting around pretty good and am sticking with conditioning. I was not able to do this last time I was this heavy. I'm up to 319. If I go up a lb a week until the meet it will put me somewhere around 325. If I'm that heavy I will not cut to 308's.
-Seated shoulder press 145x10, 195x10, 235 2x10
-JM press 145x5, 195x5, 235 3x10
-T bar rows 90x10, 180 4x5
-Blast strap curls 3x10
-Blast strap pushups 1x10
-Bench pushups 1x20
Got significant blood pumping, heart racing, and heavy breathing. That's what assitance day is for.
Very nice assistance work. I saw your thread on the blast straps. We use em on the sled for curls, face pulls, rows etc. Good times for fatties.
No Good deed goes unpunished!
-20 minutes treadmill
-Walking lunges 75' made a turn to come back and felt something pop in my groin
-4 minutes inversion table
Yeah, I figured lunges would be hard on my fat ass. I was going to do 4 75' trips. Maybe pulling my groin was a blessing in disguise. I was huffing and puffing from one trip. Those things are hard. Well, my groin is a little banged up. I hope it does not effect my bench tomorrow. I'm sandbagging a pr for Luyando.