Arched Bench Presses: 45x10, 70x8, 95x6, 115x4, 135x3x8, 155x2, 180x1.
2-Board Press: 180x3, 210x3, 240x3. The last 240 was painfully slow.
Hoist T-Bar Row: Worked up to a 155 lbs 1RM. I was at Bangor gym, no Hammer Strength stuff there and I felt charged up for back.
Nautilus Shoulder Press: 90x10x4
Superset:
DB Preacher Curls: 20x10x4.
External Rotations: 8x15, 10x12x2, 12x10
Friday, June 30, 2006
Thursday, June 29, 2006
Extra Work:Lats
Close Grip Chinups: 5 attempts. I can get to the point where my upper arms are parallel to the floor. That's it.
Band Chinups w/Lt. Band: 7 sets of 2
Hammer Pullover: Worked up to a 130 lbs single.
Hammer MTS Front Pulldown: 40x15x3
Band Chinups w/Lt. Band: 7 sets of 2
Hammer Pullover: Worked up to a 130 lbs single.
Hammer MTS Front Pulldown: 40x15x3
Wednesday, June 28, 2006
DE Squat
Manta Ray Parallel Box Squat: 45x8, 75x6, 105x6, 135x2, 165x2, 180x2x10.
Speed DL (Conventional): 215x1x10.
Back Extensions: 10x10x4.
Birddogs: 6 sets each side.
Weighted Ball Crunches: 25x8x4.
Seated Calf Raises: 55x10, 70x8, 80x8, 80x6
Speed DL (Conventional): 215x1x10.
Back Extensions: 10x10x4.
Birddogs: 6 sets each side.
Weighted Ball Crunches: 25x8x4.
Seated Calf Raises: 55x10, 70x8, 80x8, 80x6
Tuesday, June 27, 2006
Extra Work:Back
Until the meet, and especially to insure that my starting strength is where it needs to be for the meet, I'll be doing an extra workout for two lunches each week for back.
Hammer MTS Row: 40x10, 50x8, 60x6, 70x6, 80x1, 75x6, 85x1, 50x15
Hammer ISO Row: 65x5x4
Hammer MTS High Row: 65x5x5
Hammer MTS Row: 40x10, 50x8, 60x6, 70x6, 80x1, 75x6, 85x1, 50x15
Hammer ISO Row: 65x5x4
Hammer MTS High Row: 65x5x5
Monday, June 26, 2006
ME Bench
Legs Up Pause Bench Press: 45x10, 70x8, 95x5, 115x5, 145x5, 165x5, 185x5 (5RM),
3-Board Bench Press: 195x3, 215x3, 245x2. Next week, I'm just gonna play it safe and try 245x3.
Hoist Assisted Wide Pullups (BWT 240 lbs): 90x9, 100x6, 110x4, 120x3. Forgot my bands, again.
DB Overhead Press: 35x10x4
Reverse Curls: 40x10x4
Physioball "W": 3x8, 5x8, 8x8, 10x3.
3-Board Bench Press: 195x3, 215x3, 245x2. Next week, I'm just gonna play it safe and try 245x3.
Hoist Assisted Wide Pullups (BWT 240 lbs): 90x9, 100x6, 110x4, 120x3. Forgot my bands, again.
DB Overhead Press: 35x10x4
Reverse Curls: 40x10x4
Physioball "W": 3x8, 5x8, 8x8, 10x3.
Friday, June 23, 2006
ME Squat
14" (Parallel) Manta Ray Box Squat: 95x5, 125x5, 155x5, 185x5, 215x5, 235x5, 265x5. I got my 5 reps with 265 but it was a struggle. I think I'm starting to get burned out on squats. My gains are slowing down, and it's draining me more. Time to switch up soon.
Arched Back Good Morning: 135x3, 165x3, 195x5, 225x3. I actually dropped 10 lbs over last week. Time to ditch this one, too. One more week. Could also be the harder squat workout. The Manta Ray really hammers your lower back because of how high it places the bar.
Bulgarian Split Squats: 20x10, 30x8x2.
Cable Woodchoppers (Bottom to top): 20x10, 30x10, 40x10
Cable Woodchoppers (Top to Bottom): 20x10, 30x10, 40x10. Felt too beat to even think of more weight.
Standing Calf Raises: 55x10, 70x10, 80x8x2
Arched Back Good Morning: 135x3, 165x3, 195x5, 225x3. I actually dropped 10 lbs over last week. Time to ditch this one, too. One more week. Could also be the harder squat workout. The Manta Ray really hammers your lower back because of how high it places the bar.
Bulgarian Split Squats: 20x10, 30x8x2.
Cable Woodchoppers (Bottom to top): 20x10, 30x10, 40x10
Cable Woodchoppers (Top to Bottom): 20x10, 30x10, 40x10. Felt too beat to even think of more weight.
Standing Calf Raises: 55x10, 70x10, 80x8x2
Wednesday, June 21, 2006
DE Bench
Arched Bench Presses: 45x10, 65x8, 95x6, 115x4, 135x3x8, 155x2. Weights were flying but must go faster.
2-Board Press: 185x3, 210x3, 235x2. I could blame a few things for not getting that third rep at 235 but I just didn't have it. On that second rep, I nearly lost my arch and had to really drive my feet into the floor to squeeze that rep out. Next time, I'll either do 235 again and try to get a third rep with good speed, or go for broke with 240.
Hammer Iso Row: 55x8, 65x8, 75x8, 85x8
Hammer Behind the Neck Press: 45x8, 55x8, 65x8, 75x4.
Superset:
DB Preacher Curls: 15x15x3.
External Rotations: 10x15x3.
Rope Pushdowns: 20x12x4. Pathetic but I got a nice pump out of it.
2-Board Press: 185x3, 210x3, 235x2. I could blame a few things for not getting that third rep at 235 but I just didn't have it. On that second rep, I nearly lost my arch and had to really drive my feet into the floor to squeeze that rep out. Next time, I'll either do 235 again and try to get a third rep with good speed, or go for broke with 240.
Hammer Iso Row: 55x8, 65x8, 75x8, 85x8
Hammer Behind the Neck Press: 45x8, 55x8, 65x8, 75x4.
Superset:
DB Preacher Curls: 15x15x3.
External Rotations: 10x15x3.
Rope Pushdowns: 20x12x4. Pathetic but I got a nice pump out of it.
Monday, June 19, 2006
DE Squat
Parallel Box Squat: 45x8, 65x8, 95x6, 115x4, 135x23, 155x2, 175x2x10. It was god speed, not fast. But the DE percentages and weights are relatively constant throughout the program so while my feet didn't leave the ground now, I should be flying out of the box in the end.
Speed DL (Conventional): 195x1x10. These were pretty quick.
Back Extensions: BWTx10x4. Good for a pump.
Birddogs: 5 sets each side.
Weighted Ball Crunches: 25x8x4.
Seated Calf Raises: 50x10, 65x8, 70x8x2.
Speed DL (Conventional): 195x1x10. These were pretty quick.
Back Extensions: BWTx10x4. Good for a pump.
Birddogs: 5 sets each side.
Weighted Ball Crunches: 25x8x4.
Seated Calf Raises: 50x10, 65x8, 70x8x2.
Friday, June 16, 2006
ME Bench
All benches were done legs up and no arch. That also goes for the boards. Let's see where this goes.
Legs Up Pause Bench: 45x10, 65x8, 85x5, 115x, 135x5, 155x5, 175x5 (5RM), 195x2. I felt like trying a last one to see where I was. About a 200 lbs calculated 1RM, something I could compare to my current arched bench of 225. Got to stop testing and stick to the workouts.
Legs Up 3-Board Bench: 195x3, 215x3, 235x2. If not for the 195x2 in the regular bench, 235 might have gone up a third time. It went up a bit, just couldn't finish the job.
Hoist Assisted Wide Pullups (BWT 243 lbs): 83x10, 93x7, 103x5, 113x3. Forgot my bands.
DB Overhead Press: 30x10, 40x8, 45x8, 45x6
Reverse Curls: 30x10, 40x8, 50x8, 50x6
Physioball "W": 3x8, 4x8, 5x8, 8x6.
Legs Up Pause Bench: 45x10, 65x8, 85x5, 115x, 135x5, 155x5, 175x5 (5RM), 195x2. I felt like trying a last one to see where I was. About a 200 lbs calculated 1RM, something I could compare to my current arched bench of 225. Got to stop testing and stick to the workouts.
Legs Up 3-Board Bench: 195x3, 215x3, 235x2. If not for the 195x2 in the regular bench, 235 might have gone up a third time. It went up a bit, just couldn't finish the job.
Hoist Assisted Wide Pullups (BWT 243 lbs): 83x10, 93x7, 103x5, 113x3. Forgot my bands.
DB Overhead Press: 30x10, 40x8, 45x8, 45x6
Reverse Curls: 30x10, 40x8, 50x8, 50x6
Physioball "W": 3x8, 4x8, 5x8, 8x6.
Wednesday, June 14, 2006
ME Squat
14" (Parallel) Manta Ray Box Squat: 95x5, 125x5, 155x5, 185x5, 215x5, 235x5, 265x3. Since I want to improve my squat the most, I made this my ME movement. The 265 was good but the third rep was all I had.
Arched Back Good Morning: 135x3, 165x3, 195x5, 225x3, 235x3.
Bulgarian Split Squats: BWTx10, 20x10x2. As hard as I remember them to be, should have never stopped working on them.
Cable Woodchoppers (Bottom to top): 20x10, 30x10, 40x10
Cable Woodchoppers (Top to Bottom): 20x10, 30x10, 40x10
Standing Calf Raises: 55x10, 65x10, 75x10, 85x8
Arched Back Good Morning: 135x3, 165x3, 195x5, 225x3, 235x3.
Bulgarian Split Squats: BWTx10, 20x10x2. As hard as I remember them to be, should have never stopped working on them.
Cable Woodchoppers (Bottom to top): 20x10, 30x10, 40x10
Cable Woodchoppers (Top to Bottom): 20x10, 30x10, 40x10
Standing Calf Raises: 55x10, 65x10, 75x10, 85x8
Monday, June 12, 2006
DE Bench
Yesterday, I was teaching my son how to curl and do deadlifts with a straight bar, then the Trap Bar. During the Trap Bar deadlifts, he wondered if one could walk with the bar. I then told him about the Farmer's Walk, and he wanted to give that a go. So I put a dime on each end (74 lbs total) and I walked with him about 100 feet before he had to put down the bar and catch his breath. He said he had no idea it would be that hard, but he liked it. Then he walked back. He then asked if I could do it, so I loaded a 45 on each side (144 lbs) and did the walk without stopping. My grip barely held on, and it felt like a sprint.
Today, my traps and mid-back voiced their displeasure. . . . . very sore. I might have to do these more often, just not the day before bench. I was at the gym I rarely frequent these days, the one on Bremerton base.
Bench Press: 45x10, 65x8, 95x5, 115x4, 135x3x8. Pretty good. Except the bench design made unracking the weight harder and the bench was a tad high so I had less leg drive. I almost feel like I got a calf workout!!!
2-Board Press: 145x3, 175x3, 205x3, 225x3. I forgot my band to hold it with so I borrowed an extra large weight belt to strap it on. I used up the first set of holes and it was so tight I could barely arch or flex my lats.
Hammer Iso Row: 45x8, 55x8, 65x8, 75x6, 85x5.
Hammer Behind-The-Neck Press: 25x8, 35x8, 45x8, 55x8, 65x6
DB Preacher Curls: 15x6, 20x6, 25x6, 30x6. Both curl bars were being used.
External Rotations: 3x8, 5x8, 8x8, 10x8, 12x8, 15x8, 20x3. Immediate goal is 20x8, then 25x8 thereafter.
Tested the floor press at home with the bar only, just to see what press I can compare it to for depth. When my triceps touch the floor, you can slide a 2-board under the bar.
A productive day.
Today, my traps and mid-back voiced their displeasure. . . . . very sore. I might have to do these more often, just not the day before bench. I was at the gym I rarely frequent these days, the one on Bremerton base.
Bench Press: 45x10, 65x8, 95x5, 115x4, 135x3x8. Pretty good. Except the bench design made unracking the weight harder and the bench was a tad high so I had less leg drive. I almost feel like I got a calf workout!!!
2-Board Press: 145x3, 175x3, 205x3, 225x3. I forgot my band to hold it with so I borrowed an extra large weight belt to strap it on. I used up the first set of holes and it was so tight I could barely arch or flex my lats.
Hammer Iso Row: 45x8, 55x8, 65x8, 75x6, 85x5.
Hammer Behind-The-Neck Press: 25x8, 35x8, 45x8, 55x8, 65x6
DB Preacher Curls: 15x6, 20x6, 25x6, 30x6. Both curl bars were being used.
External Rotations: 3x8, 5x8, 8x8, 10x8, 12x8, 15x8, 20x3. Immediate goal is 20x8, then 25x8 thereafter.
Tested the floor press at home with the bar only, just to see what press I can compare it to for depth. When my triceps touch the floor, you can slide a 2-board under the bar.
A productive day.
Thursday, June 08, 2006
Test Week Day 2
This was done at lunch.
Reverse Barbell Curl: Worked up to a 65 lbs single.
DB Shoulder Presses: Worked up to a 45 lbs 8RM and a 50 lbs 6RM. For structural balance, I'm about 15 lbs shy of where I need to be for a 225 bencher.
Conventional Deadlifts: 355 pulled cold. A little slow from the bottom but once I cracked the floor it flowed smoothly and felt good in my hands. The speed pulls will help, as is more box squatting. Lockout was very strong.
So far, the first three weeks will look like this, and any suggestions are welcome. Goal is a stronger squat, and to not only get my bench back up to 240 but maybe a little more.
DE Bench:
Bench Press: 8 sets of 3 at or below 60% 1RM
2-Board Press: 3 sets of 3
DB Rows: 5 sets of 8
Hammer Behind the Neck Press: 3 sets of 8
Preacher Curls: 3 sets of 6
Seated External Rotations: 4 sets of 8
ME Squat:
Parallel Box Squat to 5RM
Arched Back GM: 4 sets of 3
Band GHR w/Monster Minis: 5 sets
Scissor Kicks: 5 sets to Failure
Cable Woodchops: 5 sets of 10
Standing Calf Raises: 4 sets of 10
ME Bench:
Legs Up Pause Bench to 5RM
3-Board Press: 3 sets of 3
Band Pullups w/Average Bands: 5 sets to failure
DB OH Press: 3 sets of 8
Reverse Curls: 3 sets of 6
Physioball "W": 4 sets of 8
DE Squat:
Parallel Box Squat: 10 sets of 2 at or below 60% 1RM
Speed DL: 10 singles at or below 60% 1RM
Back Extensions: 4 sets of 10
Birddogs: 5 sets
Weighted Crunches: 5 sets of 8
Seated Calf Raises: 4 sets of 10
Reverse Barbell Curl: Worked up to a 65 lbs single.
DB Shoulder Presses: Worked up to a 45 lbs 8RM and a 50 lbs 6RM. For structural balance, I'm about 15 lbs shy of where I need to be for a 225 bencher.
Conventional Deadlifts: 355 pulled cold. A little slow from the bottom but once I cracked the floor it flowed smoothly and felt good in my hands. The speed pulls will help, as is more box squatting. Lockout was very strong.
So far, the first three weeks will look like this, and any suggestions are welcome. Goal is a stronger squat, and to not only get my bench back up to 240 but maybe a little more.
DE Bench:
Bench Press: 8 sets of 3 at or below 60% 1RM
2-Board Press: 3 sets of 3
DB Rows: 5 sets of 8
Hammer Behind the Neck Press: 3 sets of 8
Preacher Curls: 3 sets of 6
Seated External Rotations: 4 sets of 8
ME Squat:
Parallel Box Squat to 5RM
Arched Back GM: 4 sets of 3
Band GHR w/Monster Minis: 5 sets
Scissor Kicks: 5 sets to Failure
Cable Woodchops: 5 sets of 10
Standing Calf Raises: 4 sets of 10
ME Bench:
Legs Up Pause Bench to 5RM
3-Board Press: 3 sets of 3
Band Pullups w/Average Bands: 5 sets to failure
DB OH Press: 3 sets of 8
Reverse Curls: 3 sets of 6
Physioball "W": 4 sets of 8
DE Squat:
Parallel Box Squat: 10 sets of 2 at or below 60% 1RM
Speed DL: 10 singles at or below 60% 1RM
Back Extensions: 4 sets of 10
Birddogs: 5 sets
Weighted Crunches: 5 sets of 8
Seated Calf Raises: 4 sets of 10
Monday, June 05, 2006
Test Week Day one: Bench
I will still do the meet, but my training will not be bench only as I once thought. I still want to be a complete powerlifter, and the idea of training squat/DL once a week won't cut it. The Elite Beginners thingy is still on with the addition of bicep work and rotator stuff. And an extra three weeks: after doing all sorts of stuff but the bench, the first three weeks will bring it back.
A quick note about this meet: 190 lbs and above is the Heavyweight division, and it is not drug tested. I'm not out to score a victory, but I have to start somewhere. By August 12th, I should have accomplished a lot bench-wise.
Flat Bench Press (with Arch): 95x6, 115x5, 135x4, 155x3, 185x3, 205x1, 225x1 (the fastest 225 I've ever done, with a less than 2-second concentric), 240x0 (it came down very fast, I had nothing left to lift it.). I Don't think I'm fully recovered from Saturday but I'm happy that I have more power from below now. This did not take as much out of me, either.
3-Board Press: 195x3, 225x3, 240x2. As suspected, my lockout needs work, no speed here.
Wide Grip Pullup w/Average band: Failure at 7, 5, 4, 4, 3 reps.
Rope Pushdown: 40x12, 50x8, 60x6,70x3
Preacher Curls: tested to a 70 lbs 2RM.
A quick note about this meet: 190 lbs and above is the Heavyweight division, and it is not drug tested. I'm not out to score a victory, but I have to start somewhere. By August 12th, I should have accomplished a lot bench-wise.
Flat Bench Press (with Arch): 95x6, 115x5, 135x4, 155x3, 185x3, 205x1, 225x1 (the fastest 225 I've ever done, with a less than 2-second concentric), 240x0 (it came down very fast, I had nothing left to lift it.). I Don't think I'm fully recovered from Saturday but I'm happy that I have more power from below now. This did not take as much out of me, either.
3-Board Press: 195x3, 225x3, 240x2. As suspected, my lockout needs work, no speed here.
Wide Grip Pullup w/Average band: Failure at 7, 5, 4, 4, 3 reps.
Rope Pushdown: 40x12, 50x8, 60x6,70x3
Preacher Curls: tested to a 70 lbs 2RM.
Saturday, June 03, 2006
Navy PRT
I got home about an hour ago and took a long, very hot shower. I feel like some Margaritas and a steak tonight, I hope my wife does not want sushi!!!
I PASSED!!!
I reached my goals in the pushups (56, a 15 pushup improvement and in only one minute vice the 2 the Navy gives you) and situps (70, a 17 situp improvement I used all two minutes for), both Good-High per Navy regulations. I was looking for high 13s in the 1.5 mile run but surprised myself by running a sub 13 for the first time in over 7 years (12:54 minutes, a Good-Medium). I'm thrilled, because this is the first PRT I actually trained for and it payed off big time. I now have a base for the future I can build on, and I start that on Monday for the next 17 weeks. I learned a lot that I will be carrying into my next cycle.
I rested this week, except for walking twice a day and total rest on Friday. I also ate what a wanted within reason.
Thanks to all of you for your support. Thanks to Yeoman 1st Class Becky Work, who paced me and talked me through it. And a big thanks to my wife, who put up with me and my occasional grouchiness knowing how important this was. She told me I'd be fine, and I kept that in mind.
And now, I have a bench meet to prepare for Aug 12!
I PASSED!!!
I reached my goals in the pushups (56, a 15 pushup improvement and in only one minute vice the 2 the Navy gives you) and situps (70, a 17 situp improvement I used all two minutes for), both Good-High per Navy regulations. I was looking for high 13s in the 1.5 mile run but surprised myself by running a sub 13 for the first time in over 7 years (12:54 minutes, a Good-Medium). I'm thrilled, because this is the first PRT I actually trained for and it payed off big time. I now have a base for the future I can build on, and I start that on Monday for the next 17 weeks. I learned a lot that I will be carrying into my next cycle.
I rested this week, except for walking twice a day and total rest on Friday. I also ate what a wanted within reason.
Thanks to all of you for your support. Thanks to Yeoman 1st Class Becky Work, who paced me and talked me through it. And a big thanks to my wife, who put up with me and my occasional grouchiness knowing how important this was. She told me I'd be fine, and I kept that in mind.
And now, I have a bench meet to prepare for Aug 12!
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