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10-Feb-07, 03:08 PM
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#1921
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Stang and Geoff...thank you guys. Eric...go to hell! 
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11-Feb-07, 03:44 PM
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#1922
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Sunday, February 11, 2007
Flat Bench 10x45, 6x95, 3x135, 3x185, 1x215, 1x240, 1x245, 0x250
Dips BW+55x6, BW+55x6, BW+55x6
DB Side Raises 12x35
Standing OHP 13x100
Notes: FINALLY set a bench PR after a long, long time. My first time pressing 240 and 245 on my own. 240 went up smoothly and wasn't too bad. 245 was a challenge, though. I have a feeling I didn't wait long enough between sets. 250 wasn't budging after a few inches. I need to tuck my legs and get more leg drive like last week, I have a feeling today would have been much better. Other good benching news...I slid back an extra inch or two, and I unracked 185 EASILY. It used to be a struggle to unrack with my setup, but the slightest change made a huge difference. It just goes to show tweaking form is always necessary.
PR on dips as well, strong side raises and OHP, too. I didn't have my regular spotter so I thought today would be an off-day, but it went very well 
Oh yeah, since I abandoned my singles program today, I need to find a new bench program. I'll be working on that. |
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11-Feb-07, 03:47 PM
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#1923
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Nice job dude.
__________________
"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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12-Feb-07, 01:42 PM
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#1924
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Any thoughts on this for a new bench program:
Flat bench (2 second pause, middle fingers on rings) 3x5
Decline Press (ring or pinky on rings) 2 or 3x8-10
DB Side Raises 2x10
other/front delt work if needed
the low end is my sticking point, so I'd like to address this with paused reps for a month or two. Progress on dips has been going well, but I'd like to move to decline to keep things progressing. After this cycle I will most likely switch to DBs for higher reps for a few weeks and totally redo the routine. All thoughts/suggestions welcome! |
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12-Feb-07, 01:54 PM
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#1925
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Registered User
Join Date: Nov 2005
Location: Manitoba, Canada
Age: 35
Posts: 271
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Sounds like a good plan to me. That is my weakest part of the bench also I found that heavy rows worked good because the lats are involved off the chest. I also found that speed work helped also but I found it hard on my joints so I don't incorp. them often. Everyone is different you just have to experiment. Good luck and congrats on the 245.
__________________
Pain is weakness leaving the body.
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12-Feb-07, 07:37 PM
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#1926
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Registered User
Join Date: May 2004
Posts: 1,314
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first of all nice job on that 245!! really pysched for you man. i think your idea for the new program looks great. i was in a major rut benching over the summer and decided to throw the decline bench in and i think it helped me get out of my rut. when are you going to start this? next week?
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Stand Strong
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12-Feb-07, 08:41 PM
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#1927
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Bear...thanks for the input  : I'm also hesitant on the speed work, I did try it a looong time ago but I'm not sure it really made that much of a difference. Have you tried paused work before? If so, how'd it turn out for you?
Geoff...thanks man I plan to start this next week, yep. |
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13-Feb-07, 10:44 AM
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#1928
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Registered User
Join Date: Nov 2005
Location: Manitoba, Canada
Age: 35
Posts: 271
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The only time I use the pause is when I'm close to a comp. and is usually with a shirt but I might try them in the future on a regular basis. Let me know how the pause works out for you. I just bought some chains to try out, hopefully it will help me work on my lock out power.
__________________
Pain is weakness leaving the body.
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13-Feb-07, 12:57 PM
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#1929
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 38
Posts: 2,225
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Kudos on 245, man. What kind of weight do you think you'll start with on the pause bench? You aiming for the same 5-pound weekly increase?
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Gentlemen, you can't fight in here! This is the War Room!
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13-Feb-07, 06:20 PM
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#1930
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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For paused work, I plan to do a 3x5. I've been thinking of 5x155, 5x170, 5x185 for week one. I'm pretty sure the 185s paused won't be too bad, but I'll have to go based off this week. If week one is successful, I will most likely just add 5 lbs to each set for week two (5x160, 5x175, 5x190) and just keep going.
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13-Feb-07, 07:28 PM
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#1931
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Registered User
Join Date: Nov 2003
Posts: 389
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Quote:
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Originally Posted by gcs118
For paused work, I plan to do a 3x5. I've been thinking of 5x155, 5x170, 5x185 for week one. I'm pretty sure the 185s paused won't be too bad, but I'll have to go based off this week. If week one is successful, I will most likely just add 5 lbs to each set for week two (5x160, 5x175, 5x190) and just keep going.
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Pause work means you lower the bar to your chest and hold it for 2 seconds and then push up?
__________________
Current 1/12/07
Bench 245lbs X 2
Squat 275lbs
Deadlifts 245lbs
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13-Feb-07, 07:38 PM
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#1932
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Correct, but at the bottom you hold the bar and keep it under tension, you don't really just let it sit on your chest.
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13-Feb-07, 07:42 PM
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#1933
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Alright, I've been thinking about my routine a lot more lately. Today I will not be squatting due to the weather (we have gotten many inches today, and they are calling for another 6-10 or some crap like that!). So I can't drive to the gym safely, I'll squat tomorrow.
I will be implementing the pause bench/higher rep decline work next bench day. As for leg day, I intend to continue squatting by going to heavy singles, setting a new 5 lb PR every week until that program dies out. Tomorrow I will hit 1x340, the following time 1x345 etc. Because I just did 3x335, I have confidence the singles have at least a few weeks to go. During this time I will try to up my SLDL weight as much as possible. If all goes according to plan, the pause bench program and squatting singles will both end around the same time. By this point, I will find a new bench program, probably do reverse pyramid on squats to get some endurance back, and hopefully (fingers crossed) start to deadlift again.
As always, any thoughts are welcome. There aren't many specifics, so I guess not much to comment on, but if you guys think of anything or see any flaws let me know! |
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14-Feb-07, 01:03 PM
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#1934
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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I know the feeling of being snowed in man. We got about 2 feet overnight here and it's still coming down heavily. All the schools are closed so I don't have to try to walk on crutches through the snow.
Sounds like a pretty good plan for the squats. But you may get tired from hitting a 1-rep max every week, even with low volume.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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14-Feb-07, 03:22 PM
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#1935
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Wednesday, February 14, 2007
Seated Calf Raises 2x8
Squats 10x45, 3x135, 3x185, 3x225, 1x275, 1x315, 1x340
DB Rows 13x70, 13x70
Seated Calf Raises 3x8
DB Shrugs 20x90
Notes: Squats went well today, 340 went up without too much of a struggle. I brought my camera to tape it, but it was crowded and the only guy working was one of the asshole types so I didn't bother. Calf raises basically fill in waiting time for whatever I need. The platform never did open so no SLDLs...oh well. Next time I'll go extra hard. |
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