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27-Nov-05, 01:39 PM
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#1531
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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HEAVY BENCH, Sunday, November 27, 2005
Bench Press (Pinkies on Rings) 10 x 45 lbs, 5 x 95 lbs, 4 x 135 lbs, 1 x 155 lbs, 1 x 185 lbs, 5x5 @ 200 lbs
DB Flat Press 5 x 75 lbs, 5 x 75 lbs
Tricep Pushdowns 2 sets of 5
Lateral Raises 10 x 35 lbs
Front Raises 10 x 35 lbs
Notes: First set on bench surprisingly easy, last set very hard. DBs at this gym I was at feel a lot heavier than the ones I use at school, so numbers are alright. For the pushdowns I used the lat pulldown stack, and the 80 lbs I used felt a lot heavier than the 150 lbs on the other pulley.
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27-Nov-05, 02:57 PM
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#1532
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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We're having fun now aren't we?
210 3x3 next week is going to be cake. Your video of 205 x 3 looked easy.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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27-Nov-05, 07:27 PM
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#1533
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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It's gonna be 3x3 @ 215 buddy  And yes 210s were easy
On a side note, I got another comment that my arms were "huge." My friend noticed through my hoodie and insisted I take it off so she could feel. lol I like it  |
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27-Nov-05, 07:55 PM
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#1534
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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oh sory LOL im behind  . Was she feeling the triceps? My girlfriend likes running her fingers between the heads of my triceps.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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27-Nov-05, 08:37 PM
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#1535
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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She felt it all, but she liked the biceps in particular.
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27-Nov-05, 08:51 PM
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#1536
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Registered User
Join Date: Oct 2005
Age: 22
Posts: 256
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You gotta love that feeling - in my opinion one of the best perks of getting bigger. I hate to admit it but I intentionally wear tighter fitting shirts when meeting up with old friends. I give you props if a girl noticed an increase in size through a hoodie.
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27-Nov-05, 10:18 PM
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#1537
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thanks bro...I don't intend to wear tighter shirts but it happens cuz I gained 40 lbs |
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28-Nov-05, 02:16 PM
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#1538
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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BACK, Monday, November 28, 2005
BORs 10 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 155 lbs, 1 x 185 lbs, 6 x 200 lbs, 6 x 200 lbs, 6 x 200 lbs
Chin Ups BW x 3, BW+20 x 6, BW+20 x 5
Seated Cable Rows 6 x 140 lbs, 6 x 140 lbs, 6 x 140 lbs
BB Shrugs 20 x 225 lbs
BB Curls 6 x 85 lbs
Notes: Forearms got one hell of a workout. No improvement on chins, which was expected. Curls suck cuz arms are wiped out by then, but no big deal. Rows form wasn't too bad, hopefully 205 next week  |
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28-Nov-05, 03:30 PM
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#1539
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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Nice rowing man! 200 for 6. How clean are those reps? I know when I started doing 200 is when it got really heavy and my form started to suffer a bit. I've been keeping the weight about the same and working on form for a while with them. Its too easy to cheat.
__________________
Not enough hours in the day...
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28-Nov-05, 03:48 PM
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#1540
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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I think the form at 200s was better than 195s. I've been putting more 'oomph' into the reps. I throw my chest out and pull my shoulders back more noticably than with the lighter weights. I want to get a video sometime soon just to double check form.
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28-Nov-05, 05:19 PM
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#1541
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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When i got to around 200 I also started to have form trouble and i plateaued. I then dropped the weight a little and did higher rep sets for a couple months and helped my numbers move up.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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28-Nov-05, 05:41 PM
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#1542
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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Quote:
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Originally Posted by Firehawk
When i got to around 200 I also started to have form trouble and i plateaued. I then dropped the weight a little and did higher rep sets for a couple months and helped my numbers move up. |
Sounds like we thought alike for once!  :
__________________
Not enough hours in the day...
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30-Nov-05, 03:32 PM
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#1543
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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SPEED BENCH, Wednesday, November 30, 2005
Speed Bench 10 x 45 lbs, 5 x 85 lbs, 3 x 95 lbs, 3 x 115 lbs, 9 sets of 3 @ 125 lbs (3 diff. grips)
Seated MP 10 x 120 lbs, 8 x 120 lbs, 4 x 130 lbs
Lateral Raises 6 x 40 lbs, 6 x 40 lbs
Front Raises 6 x 45 lbs, 6 x 45 lbs
Face Pulls 12 x 150 lbs
Notes: Wiped out. I tried something new for speed bench, I paused at the top of each rep instead of banging 3 out at a time. They went up lightning fast, but I was exhausted by the end! It took a lot more out of me. Pecs were aching and very sore after this. MP was heavy, I just want to rep 135 which is soon Lat and front raises form was better than last week, although still not 100% perfect. I'll be working higher reps with the 35s so these should improve a lot in the next month or 2. I just never have enough energy at the end to hit the raises good. |
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30-Nov-05, 10:15 PM
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#1544
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Man when you passed me up on the MPs, you just kept right on going. Great work.
I still don't really get it with the light speed benches - the whole idea and how they help, but I imagine sometime in the summer when I give PL another shot and do it right I'll learn.
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I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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30-Nov-05, 10:21 PM
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#1545
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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They help keep the lifter from getting sticking points and they teach your muscles to fire together at the same time for maximal force. To a bodybuilder it's stupid but it works in powerlifting very well. If you can get the weight moving fast you'll be able to pull/push more weight which is the goal.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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