Chest / Triceps @ 24 Hour Fitness
1/6/12
15 minute dynamic warmup
12:15PM - 1:35PM: Lifting
[B]Bench Press[/B] medium grip, all reps paused
135 x 5
185 x 5
225 x 5
245 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
[B]Paused Incline DB Press[/B] pause for a second at the bottom, explode up
60's x 10
60's x 10
60's x 10
60's x 10
[B]Dips[/B]
+45 x 10
+45 x 8
+45 x 8
+45 x 8
+45 x 6 lol wut
[B]Cable Rope Pressdowns[/B]
60 x 20
60 x 20
50 x 20
50 x 20
50 x 20
[B]Cable Upright Row-Facepull[/B] end in rear double bicep pose
30 x 20
30 x 20
30 x 20
30 x 20
30 x 20
1:45PM - 2:45PM stretching / physio work / rumble rolling
dat feel when your warmup and post workout stuff takes as long as your actually workout... lol
[B]Thoughts[/B]
Didn't go out last night so I decided to get up and hit the gym before work today. Entire back was/is extremely sore from yesterdays session.
I was kinda dreading going to 24 today because I figured it would be swamped with resolutioners, but to my pleasant surprise it wasn't nearly as bad as I expected. Got a bench right off the bat so all was good in my book. I thought I was gonna see some outlandish chit, but the most lulzy thing I saw was a woman probably in her late 40's on the adductor machine moaning/groaning hella loudly. I was like is this real life...
I'm already spoiled by the benchpresses @ EPC and hate the ones @ 24. The ones @ EPC have this cool cushioning where you can really sink your traps into it and not really slide around whereas @ 24 after your first rep you always lose most of your upper back tightness because you just slide on the smooth surface. 280 sets felt harder than they should have an my butt was definitely coming up a tiny bit on a lot of the sets. Got it done but wasn't to satisfied with it. I wonder if going from benching 3x a week on Sheiko to 2x a week now is making me weaker. Probably just in my head lol.
Team Training @ EPC - Deadlift Day
1/12/13
30 minute dynamic warmup
9:00AM - 11:10AM: Lifting
[B]Deadlifts[/B]
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 3
405 x 1
455 x 1
315 x 6
[B]Banded Dimmel Deadlifts[/B] purple band looped around twice. Reps are done fast and explosive, concentrating on using hip drive.
Bar x 20
Bar x 20
Bar x 16
[B]Glute-Ham Raises[/B]
5
5
5
5
[B]Ring Pull-ups[/B]
5
5
5
5
[B]1-Arm DB Rows[/B]
80 x 12 per arm
80 x 10 per arm
80 x 10 per arm
80 x 10 per arm
[B]Ab Wheel[/B]
10
8
8
8
11:20AM - 12:05PM: Stretching / Rolling / Physio work
[B]Thoughts[/B]
Something I've noticed on deadlift days at EPC is that they all tend to become a max effort day. Worked up to 455 for a single, which is 90% of my 1RM, and the form broke down quite a bit. Chris noticed this trend and told us that for the conventional pullers, we really should only be maxing out like once every 3 months because it's so hard on the CNS. I guess a few of us need to cool it with the test-induced man-up sessions where we're always trying to go balls-to-the-wall go-for-broke pulling lol. Chris and Rudy both noticed some weak points on my pulls where my hips arn't firing enough, and as a result Chris prescribed that I start doing the banded dimmel deadlifts, high-reps, for a few sets after my regular DL worksets. After doing a few sets of those my glutes were absolutely fried.
Another one of the coaches, Bob, pulled a 655 or so PR today (he pulls sumo). It went up insanely fast, so he decided to give 700 a shot and missed it about half way up. He's a pretty incredible athlete - 220 lean, but strong as all hell (at least on DL's - I haven't lifted with him otherwise yet). Definitely a good role model.
Bench Team Training @ EPC
1/14/13
no time to properly warmup, everyone was starting getting by the time I was there.
5:00PM - 6:45PM: Lifting
[B]Bench Press[/B] medium grip, TnG for the most part
Bar +100lbs chains x 5
95 +100lbs chains x 5
155 +100lbs chains x 5
185 +100lbs chains x 5
185 +100lbs chains x 5
185 +100lbs chains x 5
225 +100lbs chains x 3
185 +100lbs chains x 7 - last 3 reps paused
225 +100lbs chains x 2
[B]Dips[/B] EPC has this crazy old-school dip machine I've never seen anywhere else - there's a belt that you put on that connects to weight stack to add weight to the dip. To make things interesting some of us also decided to throw on a weighted vest to make it even harder :D
BW x 12
+60lb vest x 12
+ 60lb vest + 40lbs machine weight x 7
+ 60lb vest + 40lbs machine weight x 6
+ 60lb vest x 8
[B]"Thunder Thruster" Machine[/B] like a standing hammerstrength shoulder press. Green bands looped to the ground.
band tension x 10
band tension x 12
band tension x 12
band tension x 7
[B]Pull-ups[/B] basically no rest; me and one of the coaches, Bob, would just do sets continuously after each other
BW x 8
BW x 6
BW x 4
BW x 4
+ green band x 9
+ green band x 9
[B]Incline Bench Prone Rear Delt Flyes W/ KBs[/B]
18's x 10
18's x 10
18's x 10
[B]Standing Alternating DB Curls[/B]
50's x 5 per arm
50's x 5 per arm
50's x 5 per arm
50's x 5 per arm
[B]GPP[/B]
Battle Rope (1) x 30 seconds on, was drained after this lol
about an hour of stretching / rumble rolling / physio work afterwards
[B]Thoughts[/B]
Finally got my work schedule switched around so I can go to more team training sessions at EPC. Tonight was my first bench workout with the team, and it was pretty awesome. There was way more people there for benching then there is on Saturdays for deadlifting lol. There was 2 bench stations set up - 1 with guys just doing normal bench and 1 with chains, and since I showed up late and the chain bench station had less people in rotation I decided to hop in that group. Duffin noticed a few things about my form - 1) my feet setup is kind of inbetween 2 different styles, and 2) my wrists roll back too much. For the first thing we tried to widen my foot stance so I get more leg drive, but that ended up making my glutes cramp really bad so I reverted back to what I was doing prior. For the wrists he taught me how to use my wrist wraps a bit differently and really emphasized that I squeeze the bar tight throughout the movement which I've never really thought about too much.
For the accessories there was a few different groups doing things so I kinda started with 1 group and then eventually ended up doing my own thing by the end.
About an hour in Adrian Larson came in to bench, he is pretty incredible. There's something wrong with his legs (not quite sure what) so he uses zero leg drive and doesn't even have his feet on the ground when he presses, and yet I saw him work up to something like 585 on bench with a slingshot. Pretty fukin unreal.
During my post-lifting stuff I tried some of the stuff in this video out:
[video=youtube;5nSgHAL4w3E]http://www.youtube.com/watch?feature=player_detailpage&v=5nSgHAL4w3E[/video]
Dude is a pretty sick powerlifter. Got a lot of good ideas from the video. One thing I did tonight that I've never done before is put a baseball up against a wall and really jam it into my delts/lats/pecs. It hurt like hell but it felt great afterwards. Gonna try and keep doing that after upper body sessions.
Dinner last night: Ramen with BBQ pork loin, seaweed, egg, fishcake, and a side of kimchi. Only thing I was missing was green onions and bamboo shoots
[img]http://i1238.photobucket.com/albums/ff495/adamsz503/IMG_1220_zps43a39f53.jpg[/img]
Dinner tonight post workout: Prime filet steak, BBQ brussle prouts, and hand-mashed potatoes.
[img]http://i1238.photobucket.com/albums/ff495/adamsz503/IMG_1227_zps0faa4b2a.jpg[/img]
Dynamic Effort Bench @ EPC
1/18/13
15 minute dynamic warmup
6:10PM - 7:10PM: Lifting
[B]Banded Bench Press[/B] against red bands
135 x 3 x 10 sets
[B]Close Grip Floor Press[/B] TnG
135 x 12
185 x 10
185 x 10
185 x 10
185 x 12
[B]Band Press Downs[/B]
blue band x 115 reps in 5 sets
[B]Band Rear Delt Flyes[/B]
orange band x 80 reps in 4 sets
[B]DB Side Laterals[/B]
15's x 10 x 8 sets
7:20PM - 8:15PM: rolling, stretching, physio work
[B]Thoughts[/B]
Since I haven't gotten a ton of programming direction at EPC, I'm constantly trying to be creative and come up with what to do. Decided to try out a dynamic bench workout. I read through a lot of people's journals, particularly Dan G's trying to get ideas for what to do. Decided to give some speed work a shot, first time doing that since running PHAT in the summer of 2011. Reps felt fast and explosive, but by the 10th set the speed was dropping so I decided that was enough.
Credit to Dan G for inspiring me to do some DB lateral raises, time to get dem jacked fiberz nomsayin.
Deadlift session was exactly 12 hours later than when I left the gym after this workout.