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04-Mar-07, 03:52 PM
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#1981
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Sunday, March 4, 2007
Flat Bench (2 sec. pause) 10x45, 5x135, 5x165, 5x185, 5x205
Decline Press 8x195, 8x210
DB Side Raises 11x40, 12x35
Notes: I was very surprised to get my 205s on the bench, I was expecting 3 or so. I've never even done 5x205 touch and go. I've never done 210 for more than 2 or 3 touch and go either, and I will be attempting 5x210 paused next week. I finally pushed 8x210 out on decline after 3 weeks. I'm excited to be moving towards 225 for reps on decline.
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04-Mar-07, 09:02 PM
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#1982
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Some comments...
Great squat. 315 was questionable depth but 345 was under parallel (not just at parallel) in my opinion. One piece of advice... spread the floor more... legs looked like they bowed in a little after you dipped your hips and started coming up.
Creatine is not a supplement that needs to be regulated, stopped for a while, and then restarted. You can pretty much take creatine year long (some may argue with this saying that receptors get over stressed, etc.). The only time I cycle off is when I take my deloading weeks ... this is just to make sure my own bodies production of creatine keeps going (even though the theory really isn't proven yet)
It's pretty safe and it increases performance a noticeable amount.
For your bench workouts, (and I wouldn't normally recomend this) try to do some speed sessions.
Training paused for a while will significantly lower your ability to rapidly fire those fast twitch fibers.
Peace.
__________________
You will die, when i say, you will die, back to the front.
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04-Mar-07, 09:32 PM
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#1983
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Registered User
Join Date: Nov 2005
Location: Manitoba, Canada
Age: 35
Posts: 271
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Good job on the bench GCS. I agree with Dark on the speed work, keep the body guessing.
__________________
Pain is weakness leaving the body.
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04-Mar-07, 11:48 PM
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#1984
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Dark and bear...thanks guys. My paused cycle is coming to an end within the next 2-3 weeks most likely. You bring up a good point about the speed work in contrast to the paused work. I don't have 2 days a week to bench (regular/heavy and then a speed/light day), so if you have any good ideas to incorporate speed work, while regaining touch and go strength at the same time, all ideas will be welcome.
Although I'd like to start taking creatine to get a little bigger and stronger, I'm still going to hold off. There's a lot going on right now and I want things to settle down before I take another step forward with new supps (if things ever settle down lol). |
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05-Mar-07, 10:05 PM
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#1985
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Registered User
Join Date: May 2004
Posts: 1,314
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greg havent been on the site much this past week but your workouts are looking great! videos looked good  :
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Stand Strong
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06-Mar-07, 06:28 PM
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#1986
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Just ordered the Captains of Crush gripper #2 and it should be here within a week. Thanks to an Amazon gift card it cost me 95 cents  I also bought a Spanish-English dictionary for about $50. Does anyone else around here speak Spanish? |
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06-Mar-07, 10:16 PM
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#1987
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Tuesday, March 6, 2007
Squats 10x45, 10x135, 10x185, 10x225, 8x275
BORs (OH) 8x135, 8x165, 8x185
Notes: I'm pissed I didn't go for 10x275 squats, I KNOW I could have gotten it with a spotter. I was close to collapsing so I didn't try on my own. All the squats were BURIED. I haven't done anything over 3 rep sets in literally months (6x3 to 3x3 to singles program). Felt good to crank these out, next week I will aim for 280 or 285 x 10. Did some rows and skipped calves because they've been worked real good lately thanks to cardio. Short and sweet workout, now on to homework...
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06-Mar-07, 10:19 PM
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#1988
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Registered User
Join Date: May 2004
Posts: 1,314
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nice work greg, legs are gonna be sore tomorrow 
__________________
Stand Strong
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06-Mar-07, 11:26 PM
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#1989
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Quote:
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Originally Posted by seraph
legs are gonna be sore tomorrow |
oooooh yes. |
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07-Mar-07, 10:40 PM
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#1990
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Wednesday, March 7, 2007
Cardio ( Stationary Bike) 8.0 miles in 63 minutes @ level 3, stretching
Notes: Didn't even break a sweat. I have a test tomorrow so I figured instead of running, I'd take it easy on the stationary bike and study my notes. Got me loosened up from the squats yesterday and got my blood moving. Now on to more studying... |
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08-Mar-07, 09:35 PM
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#1991
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thursday, March 8, 2007
Flat Bench (2 sec. pause) 10x45, 6x95, 5x135, 5x170, 5x190, 4x210
Decline Press 8x195, 6x215
DB Side Raises 12x40
Notes: As expected, didn't make 5x210 on paused bench. I don't think I've ever even done 4x210 touch and go. So this is a big PR for me, I feel like my bench is still progressing. As for decline, I'm definitely happy with the 215s, they are as I thought they'd be. Next time I hope to finish all sets. I'm also surprised how easy the 40 is becoming for side raises. A very short workout, but intense nonetheless. |
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08-Mar-07, 09:50 PM
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#1992
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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THERE YOU GO BABY!
I don't ever remember you doing 210 x 4 ever.
Change side raises to rear delt work. My opinion.
__________________
"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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08-Mar-07, 10:24 PM
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#1993
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Registered User
Join Date: Nov 2005
Location: Manitoba, Canada
Age: 35
Posts: 271
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Good job on the 210's, 225 is in your near future.
__________________
Pain is weakness leaving the body.
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08-Mar-07, 11:14 PM
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#1994
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Good job today Greg.
__________________
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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09-Mar-07, 06:31 AM
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#1995
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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All he's ever wanted to do since I met him is bench 225 for reps. Now he's on the horizon.
__________________
"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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