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13-Oct-04, 11:26 AM
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#196
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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I was hesitant to use the program twice in a row for fear that it would not be effective again, but at this rate I will continue using it until my progress stops. On my second set of 170 where I did 2 x 170 lbs, the first rep went up relatively easily, but the second was ever so slow. Weird. Anyway, where do you stand on the bench? It's been awhile since I've seen BB numbers, I believe, since you moved to DB and the hypertrophy and all of that.
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13-Oct-04, 11:41 AM
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#197
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
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Yeah, I just updated my journal to indicate that I'm ready to go back to a more traditional split. I'll do some MAX-OT work, some Westside and some typical bodybuilder 10/12-rep stuff, depending on the week and the body part.
I just don't feel like I'm making progress cramming so much work into upper and lower sessions.
Going back to a chest day will let me get back to BB benching. I have no idea where I stand. I'll get a sense Friday, when I intend to pyramid up from 135. I'll be pissed if I can't work up to at least a 1RM of 170, which is where I was at 6 weeks ago.
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13-Oct-04, 12:19 PM
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#198
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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If you did 170 lbs 6 weeks ago I wouldn't quite say I "whizzed" by you haha. That's nothing to be ashamed of, I'm sure you'll be right where I am if not further along by this point.
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13-Oct-04, 05:30 PM
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#199
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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BACK/BICEPS, Wednesday, October 13, 2004
Deadlifts 10 x 45 lbs, 6 x 155 lbs, 6 x 225 lbs, 6 x 250 lbs, 6 x 260 lbs, 6 x 270 lbs
Hyperextensions 10 x 40 lbs, 10 x 40 lbs, 10 x 40 lbs
Dumbbell Curls 6 x 35 lbs, 6 x 40 lbs, 5 x 45 lbs
Pull Ups 6, 6
Notes: Deadlifts don't feel nearly as heavy when I pause for a moment at the bottom of the lift. I'm not stressing out my lower back lowering the weight slowly, plus I can reposition if needed. My grip sometimes feels like it's giving out but so far it has held up. My lower back was blown for hyperextensions, so I did 10 instead of 12 reps each. Hurt like hell. DB curls went great, one more rep per arm at 45 lbs and I'll be curling 50 lbs! I'm excited about that. Pull ups weren't too bad either...great workout day.
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14-Oct-04, 11:20 AM
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#200
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,772
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270 doesn't feel that heavy? Then you need to keep on doing what you are doing. Those are some big ol' numbers. I don't pause or tap because the way I have it set up, when my knuckles touch the top of my shoe that is as low as I can get and I am afraid of injury. What you are doing looks great though - twice what I can do.
__________________
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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14-Oct-04, 02:49 PM
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#201
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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Quote:
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Originally Posted by a_welch503
270 doesn't feel that heavy? Then you need to keep on doing what you are doing. Those are some big ol' numbers. I don't pause or tap because the way I have it set up, when my knuckles touch the top of my shoe that is as low as I can get and I am afraid of injury. What you are doing looks great though - twice what I can do.
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When I say it doesn't feel that heavy, I guess I mean the weight goes up pretty easily. When doing heavy benches or squats, the weight goes up slowly as I push/strain. But with deadlifts, they don't feel like I'm going slowly up, just pounding them out. lol by no means is picking up 270 lbs light. |
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14-Oct-04, 04:06 PM
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#202
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,772
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Keep on doing it then!
__________________
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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14-Oct-04, 08:50 PM
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#203
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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SHOULDERS/TRICEPS, Thursday, October 14, 2004
Military Press 10 x 45 lbs, 6 x 80 lbs, 6 x 90 lbs, 4 x 100 lbs
Front Dumbbell Raise 8 x 15 lbs, 8 x 20 lbs, 8 x 20 lbs
Skull Crushers 6 x 70 lbs, 6 x 75 lbs, 6 x 80 lbs
Upright Rows 6 x 85 lbs, 6 x 90 lbs, 5 x 95 lbs
Notes: Good workout overall, usually do this Friday and take all of Thursday off, but I can't lift tomorrow so I did it tonight.
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16-Oct-04, 10:27 AM
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#204
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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SUPPLEMENTAL DAY/ABS, Saturday, October 16, 2004
Bench Press 10 x 45 lbs, 8 x 115 lbs, 6 x 135 lbs, 5x5 @ 150 lbs
Flyes 10 x 25 lbs, 10 x 30 lbs
Dumbbell Press 10 x 45 lbs, 10 x 45 lbs
Abs
Dumbbell Curl 15 x 30 lbs, 15 x 25 lbs
Notes: Could have gone heavier on second DB press. DB curls burned like no other, it was painful. Started doing biceps like this to help my heavier curls grow, seems to be working so far.
Something kinda odd is happening I guess. Ok, my right side abs are more well defined, as is my left calf compared to the other side. So I work the "weaker" side to bring it up to par. For example, single legged calf raises. The left side is larger and well defined. It burns when I do my 15 reps. The right side is less "there" and squishier, yet it doesn't burn for the 15 reps. What gives? Shouldn't the larger side have it easier therefore less burning? I'm so lost... |
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18-Oct-04, 09:46 PM
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#205
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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LEGS, Monday, October 18, 2004
Squats 10 x 45 lbs, 6 x 135 lbs, 6 x 185 lbs, 6 x 230 lbs, 6 x 240 lbs, 6 x 250 lbs
Calf Raises 12 x 215 lbs, 12 x 225 lbs, 12 x 235 lbs
Good Mornings 6 x 125 lbs, 6 x 135 lbs, 6 x 145 lbs
Leg Press 6 x 300 lbs, 6 x 350 lbs, 6 x 400 lbs
Notes: Finally got 6 x 250 lbs on squats!!! Great workout.
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19-Oct-04, 09:46 AM
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#206
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
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Nice job on hitting 250 on the squat - and that 400 on the leg press is pretty good, too.
How do you like those good mornings? Are they as good as SLDLs, in your opinion? I'd like to rotate them in since I do conventional DLs every week. Right now I only do them once in a blue moon. |
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19-Oct-04, 10:01 AM
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#207
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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SLDLs I think hit my lower back better, and I guess about the same for hamstrings on each lift; my hamstrings never feel really sore/blown like my quads or calves do after heavy lifting. Yesterday I remember doing the GM motion with no weight to get form down, and I reeeallly felt it in my hamstrings, but when I used the weight I don't remember feeling it anywhere...so I guess it works lol. I would say they're probably just as useful to me as SLDLs, since I rotate weekly between the 2 exercises.
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19-Oct-04, 11:49 AM
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#208
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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CHEST, Tuesday, October 19, 2004
Bench Press 10 x 45 lbs, 8 x 115 lbs, 3 x 155 lbs, 3 x 160 lbs, 3 x 165 lbs
Incline Press 6 x 120 lbs, 6 x 130 lbs, 6 x 140 lbs
Dumbbell Press 6 x 50 lbs, 6 x 55 lbs, 6 x 60 lbs
Incline Flyes 6 x 30 lbs, 6 x 35 lbs, 6 x 40 lbs
Abs
Notes: Great workout. I love hitting every rep and moving up next time  Makes me feel so good. I think from now on I am putting my feet flat on the floor for incline press. The feet holder things wobble and I almost dropped the weight on me, so screw that. Did some new things for abs, like holding the dumbbell to my side and leaning over then back and hanging leg raises, haven't done those in forever. This concludes the second time through the 4 week bench program. I'm going to stick with it until I stop making gains. |
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20-Oct-04, 04:33 PM
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#209
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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BACK/BICEPS, Wednesday, October 20, 2004
Deadlifts 10 x 45 lbs, 6 x 155 lbs, 6 x 225 lbs, 6 x 255 lbs, 6 x 265 lbs, 6 x 275 lbs
Dumbbell Bent Over Rows 6 x 55 lbs, 6 x 55 lbs, 6 x 55 lbs
Barbell Curls 6 x 70 lbs, 6 x 75 lbs, 2 x 80 lbs
Hammer Curls 6 x 30 lbs, 8 x 30 lbs, 6 x 30 lbs
Notes: Deadlifts obliterated my forearms. I don't really like BORs, so I do DB BORs and focus on using my back. I'm still using my arms too much, which I think is why my BB curls sucked so bad. Decent day overall, no complaints on DL. Slid down my leg one time and got some nice marks lol.
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20-Oct-04, 04:40 PM
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#210
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,772
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Quote:
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Originally Posted by gcs118
Deadlifts 10 x 45 lbs, 6 x 155 lbs, 6 x 225 lbs, 6 x 255 lbs, 6 x 265 lbs, 6 x 275 lbs
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I should say no complaints! You are deadlifting me and my skull crushers together.  :
Those marks can be worn with pride. Besides better the shins than the back.
__________________
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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