Friday, September 24, 2010

Week 3: DE Bench Press

All Notation: Weight x Reps x Sets. Workout done at the gym on Naval Submarine Base Bangor, WA.

Flat Bench Press w/40 pounds of chain: 75x3, 95x3, 115x3, 135x3x8, 160x2, 180x1

4-Board Press: 185x3, 210x3, 235x3. Compared to the second set, the third one was cleaner and faster. Didn't even need the spotter beyond making sure I didn't drop the bar on myself (I was not in a rack). Probably should have gone for a bigger triple but no harm no foul.

T-Bar Row (1RM test): 50x5, 65x5, 80x5, 95x3, 110x2, 125x1, 140x1, 155x1 (1RM - gradually got it all the way to the top and could not pull the second one beyond the halfway point), 170x0 (stalled halfway up and i kept pulling trying to see if I could bust the sticking point but no dice)

Hoist Roc-It Shoulder Presses (Neutral Grip): 76x10x5

Had a barbecue to cook up, so I bailed.

Thursday, September 23, 2010

Week 2: DE Squat/DL

All Notation: Weight x Reps x Sets

Parallel Box Squat w/80 pounds of Chain: 95x2, 125x2, 160x2, 190x2x10

Speed Deadlifts: 245x1x10

Monday, September 20, 2010

Week 2: ME Bench

All Notation: Weight x Reps x Sets

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5, 195x3 (3RM)

Assisted Pullups (Light/Monster Mini Bands): 6 sets of 5

3-Way Shoulder Raises: 3x20x4

DB Elbows Out Extensions: 20x10x4
DB Preacher Curls: 20x10x4

Saturday, September 18, 2010

Week 2: ME Squat/Deadlift

12" SSB Close Stance Box Squats (Touch&Go): Bar x 3, 110x3, 140x3, 170x3, 200x3, 230x3, 260x3 (3RM)

Assisted Glute Ham Raises (Light Bands): 5 sets of 7

BWT Cossack Squats: 5 sets of 5.

Tri-Set (Done with a light band hooked up to a Strength Bar):
Band Landmines: 4 sets of 3 (Weak, but my abs need serious work)
Band Pullthroughs: 4 sets of 3
Planks: 4 sets of 30 seconds (I shook after 15 seconds)

The week before at drill I did a workout with one of my shipmates: we agreed I would do a superset of his creation, and he would do one of mine:

First Superset:
Incline Bench Press: 3 sets of 10+ reps
Pushups: 3 sets to failure

Second Superset:
Deadlifts: 3 sets of 155 to failure
Split Squats w/Front Foot Elevated: 3 sets to failure

The last superset crushed us, and I spent almost a week with abs so sore that I had trouble getting off of a couch. And it wasn't a bad pain that would make me worry, just a really deep soreness. And I think it was the pushups, after my chest was already gone from the first movement, that did it. Enough to think that situps alone would not be the ab solution I needed.

And this workout handed my ass to me, abs wise.

Wednesday, September 15, 2010

Test: Flat Bench Press

Flat Bench Press: 75x3, 95x3, 115x3, 135x3, 155x2, 175x1, 195x1, 215x1, 225x1 (1RM).

This should have been a leg day for me. It's been hectic with my son now taking lessons for his driving lessons and all. But I've been waffling yet again on programs, whether to do what I'm currently doing or go back to 5/3/1 or WSFSB III. And, silly me, at the crux of my indecisiveness is my fear of not gaining much in the bench press which . . . .

1.) Is unfounded, because this program once upped it and
2.) Though my 3RM on the 2-board press was 230 a few months ago, I never tried to prove it with the real thing with my usual grip.

With this test, I will shut up now and make this work. What was once slow reps when I was training before was now crisp, even at 215. I had more pop out of the bottom, and more carry through from my usual sticking point, so the previous 2-board work had just about done its job. For the 225, I had enough pop to get it moving before it slowed down maybe 4 inches from the top. More of the higher board stuff needed, could use a little more out of the bottom but now I feel as if I just need to be more patient.

Monday, September 13, 2010

Week 2: DE Bench

Flat Bench Press w/1 pair chains: 75x3, 95x3, 115x3, 135x3x8, 165x2. Same as last week plus a set of 2 at 70% 1RM.

4-Board Press: 165x3, 190x3, 215x3

Barbell Rows: worked up to a 150 triple

Band Pull Aparts: 4 sets of 5

Military Press: 95x10x4

Band Pushdowns (Light Bands): 4 sets of 9

Reverse Curls: 45x8x4

Tuesday, September 07, 2010

Week 1: EliteFTS Beginners Manual

Today, I completed the first week of the EliteFTS Beginners Manual template. Took a few weeks for me to get it going, though. I was experimenting with my lifts and was trying to decide between doing 5/3/1 or Built Like a Badass. But I've felt for a while that I had no more pop in any of my lifts, and I wanted to do different lifts for a change.

September 01: DE Bench Press (Weight x Reps x Sets)
Dynamic Bench Press w/1 pair Chains: 75x3, 95x3, 115x3 135x3x8
4-Board Bench Press: 135x3, 160x3, 185x3
EZ Bar Push Press: 95x10x3
Underhand Barbell Rows: 135x5x3
Triceps Pushdowns (Light Bands): 4 sets of 8
Reverse Curls: 45x8x4

September 02: ME Squat/Deadlift (Weight x Reps x Sets)
12" Close Stance Box Squats (Touch&Go): 95x5, 125x5, 155x5, 185x5, 215x5, 245x5 (5RM), 265x1 (I started getting the shakes on the second rep and stopped).
Assisted Glute Ham Raises (5 sets of 5)
BWT Cossack Squats: 5 sets of 4. Felt I needed looser hips and more lateral strength. I so suck at these.

September 06: ME Bench Press (Weight x Reps x Sets):
Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM), 185x3.
Assisted Pullups (Light/Monster Mini Bands):5 sets of 5
3-Way Shoulder Raises: 3x20x3
DB Elbows Out Extensions: 15x10x3
DB Preacher Curls: 15x10x3. Easy Stuff just to ease my arms back in.

September 07: DE Squat/Deadlift (Weight x Reps x Sets):
Parallel Box Squats w/2 Pairs Chains: 115x2, 145x2, 175x2x10
Conventional Deadlift: 225x1x10