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


Jon said...

Looks good so far. How many weeks will the total cycle be?

nhpowerlifter said...

Alberto...what is your goal for the bench meet?

Alberto Caraballo said...

Right now, I can't say. The Elite Beginner's program is 12 weeks long, I added another 3 so I can do bench press after months of doing the conjugates but until the rest of my equipment comes in, I'm working the same 3 days a week vice 4.

When this first wave is over, I'll let you know. If I had to make an educated guess, it would go like this: I've done 240 once, did a very fast 225 test single last week test and still felt fresh, have never done boards in a routine before but have hit a 225 triple in the past on 2 boards and 240 for a double on 3 boards last week . Muscle memory being what it is, I might be able to hit 245-250 after this wave and that would be my opener. If I can 2-Board a 265 triple by August 4 (the next week would be a deload), that would be my second attempt. 275 would be my best guess for a third attempt. Funny, if I can pull that off, 300 may be mine by year's end. Hmmmmmmmmm. . . . .