BWelch's First Offseason: ARMOR PLATING 101

[bwelch1985]

LEGS

Hacks
-230x6
-270x6 PR
-240x6....190x6....140x4
--didn't feel like squatting today....but hacks were EPIC....I literally collapsed after the drop set! Feels great to get back to really torturing my legs lol....Max-OT is not the best option for my lower body...I think it responds a little better to higher volume and more intensity techniques (drop sets, rp...)

DB SLDL
-110x6
-120x4 PR
--HEAVY....really struggled on the 4th rep....hammies toasted.

Lying Hammie Curls
-60x6

Seated Calf Raises
-180x6

Thats it! Everyone cross their fingers for me that I'll get a call back from Columbia PD!!

[dogg74]

um hmm... hitting pr's in dem der squats ehh? somebody's Growing

[bwelch1985]

Originally Posted by dogg74

um hmm... hitting pr's in dem der squats ehh? somebody's Growing

you know it!

DELTS/BIS

Seated Military
-195x6
-205x4 PR
--4th rep was a GRINDER....really had to stick w/ it and fight it out....may not attempt to move up in weight next week....I'll go for 205 as my first working set and see what happens...

Seated DB Press (see saw)
-70x6x6
-80x4x4
--started w/ the left arm as it's slightly weaker....felt like i had a 5th rep but my arm got a little "swirvy" as i began to press it up....so I decided not to risk it and just call it a set...

Seated BO Laterals
-50x6
-50x6
--finished w/ a burnout set of reverse cable crosses...rear delts PUMPED.

SB Cable Curls
-130x6
-150x6
--felt pretty good....I do these in a slightly "drag curl" kind of motion....not all the way against my body, but not way out in front of me like Arnold used to do them....I think my forearms are somewhat long so i have to accomidate that by curling a little closer to my body..

Pinwheel Curls
-55x6x6
-70x5x5
--finished w/ a burnout set of FDB cable curls

Solid workout....I think I'll take Fri and Sat off, then get back to my normal split on Sunday beginning w/ chest...

[COZ999]

things are looking good britt. Today, I thought about you when I was training calves. I need some of those boulders attached to the my gastronocemious(sp?) like you

[nwskier]

Originally Posted by bwelch1985

Seated Military
-195x6
-205x4 PR
--4th rep was a GRINDER....really had to stick w/ it and fight it out....may not attempt to move up in weight next week....I'll go for 205 as my first working set and see what happens...

damn you are going to anihilate me on this, aren't you?
only two weeks or so on seated and you are already only 1 rep away from my PR (205x5)

sick progress, you will be reppn 2 plates in no time

any word from the PD yet?

[bwelch1985]

Originally Posted by COZ999

things are looking good britt. Today, I thought about you when I was training calves. I need some of those boulders attached to the my gastronocemious(sp?) like you

thanks brotha! I'll tell ya the secret to great calves......be born to a mother w/ great calves

Originally Posted by nwskier

damn you are going to anihilate me on this, aren't you?
only two weeks or so on seated and you are already only 1 rep away from my PR (205x5)

sick progress, you will be reppn 2 plates in no time

any word from the PD yet?

I don't know man....4 reps was REALLY tough!...and i know how you are when you set your mind on a new PR....But believe me...I'll be going balls out for 205x5 next time! haha

Nah...no word from Cola PD yet...but I'm not gonna get my hopes up about it....LOT of qualified guys showed up for the PT test (most of them are fresh out of the military)....imo, it'll take a miracle for them to call me back...just too many guys w/ REAL world experience....buuuuuut I've got a few ideas in the works right now (most likely going back to school for an associates in Nursing)....I REFUSE TO WORK AT A GROCERY STORE FOREVER.

[snes85]

Damnnnnnnn those are some pretty sick seated military presses! I guess since you commented that your rear delts were pretty pumped you're doin really good hitting the rear delts with the bo raises? I always find it kinda tough on those, and really only feel it on the negative.

Yeah M***** def has some nice calves.

lol don't hurt me

[COZ999]

haha i hear ya on the mother genetic's thing....my moms calves are pretty decent too

[deltpecx]

Originally Posted by bwelch1985

Incline BB
-225x6 PR
-225x5
-235x3
--awesome...felt extremely fast on the first several reps of 225....really exploded off the chest....

Decline BB
-255x6
-265x3(1)
--WOW....switched the order and had a lot more power here than i expected....255 was just soooooo smooth...may have even had another rep!....possibly rushed it on 265...i think I can do better next time...

Incline DB
-90x(6)
-90x(6)
--spotter had hands on my elbows the entire time...can't in all fairness count any of these reps toward my progression...

Great workout....PT test for columbia pd tomorrow...followed by legs WISH ME LUCK!!

Solid bench numbers! Was the spotter helping you push the weight? If not I would count it..


What's the PT test?

[bwelch1985]

Originally Posted by snes85

Damnnnnnnn those are some pretty sick seated military presses! I guess since you commented that your rear delts were pretty pumped you're doin really good hitting the rear delts with the bo raises? I always find it kinda tough on those, and really only feel it on the negative.

Yeah M***** def has some nice calves.

lol don't hurt me

Well, I CAN feel my rear delts working on bo laterals...but it's not nearly as effecient as reverse pec deck or cable crosses....those exercises just pump the hell out of em...

you sunuvabitch! now I have to take my anger out on R**** next time I see her

Originally Posted by COZ999

haha i hear ya on the mother genetic's thing....my moms calves are pretty decent too

LOL...I just wish I could arms to match!

Originally Posted by deltpecx

Solid bench numbers! Was the spotter helping you push the weight? If not I would count it..


What's the PT test?

Yeh, he was definately helping...doesn't really matter though...chest was worked to failure...got sore...and hopefully grew. Movin onward

I took a PT test for Columbia city Police Department the other day...trying to get hired....currently thinking about going back to school though (not too hopeful about my job prospects in law enforcement...)

[bwelch1985]

CHEST/TRIS

Incline BB
-235x3(1).....185x8....135x9
--experiencing a dull pain on the inside of my upper right arm near the armpit...not really the tricep, but right underneath it....I've gotten this before and it always happens on incline bb press....so, had to cut out the pressing for the rest of the workout and generally take it kinda easy....will probably start a new routine next week....maybe focusing on decline bb...

Incline Flyes
-45x6
-50x6
-50x6

Flat Flyes
-50x6
-50x5

Cable Crosses
-2 sets low to high
-2 sets high to low

then I did a bunch of pushdowns but my arm wasn't feeling too great so decided to just cut it short.

solid pump but nothing special...definately a sub-par workout. hopefully I won't have any issues w/ the arm next week.

[nwskier]

hey britt, try some lat stretches and maybe focus on the posterior capsule?

should help with that?
maybe some int/ext rotations might help as well

[bwelch1985]

Originally Posted by nwskier

hey britt, try some lat stretches and maybe focus on the posterior capsule?

should help with that?
maybe some int/ext rotations might help as well

I'll give that a shot......after i look it up and find out what you're talking about lol

and I ALWAYS start chest and shoulder day w/ int/ext rotations....can't imagine pressing w/out doing em...

BACK/ABS

UH BB Rows
-275x6
-285x5 PR
--really focused on getting a deep lat stretch then pulling high to get the traps activated....may have gotten a tad upright on the last set, but i think thats a good thing as it hits my traps even more.

Rack Pulls
-365x6
-365x6
--now THIS is a fuggin back exercise!...lol....it's been too long since i've done rack pulls and i just couldn't resist the urge today. everything felt good....no issues w/ the pc...will try to break my pr (425x5 i believe) in the coming weeks...

UH MG Pulldowns (partials)
-195x6
-225x6
--form is "lol-worthy" to anyone watching....but i feel it right where i want to.......so F U everyone else at the gym!

Standing Rope Crunches
-150x10
-150x10
--went really heavy today and struggled each set to get all 10 reps....abs feel good though...

DB Shrugs
-120x6
--just to make sure my traps are completely f*cked up.

great workout.

[bwelch1985]

DELTS/BIS

Seated BB Military
-205x3
-185x5
--couldn't eek out that 4th rep this week....guess it's time to move on....maybe back to db pressing...

Cable Rear Delts
-4 sets of 15ish

Laterals
-35x6
-40x6
--pretty strict.

SB Cable Curls
-150x6
-150x6
-100x10
--lovin sb cable curls...effortless mmc today.

Hammers
-40x6x6
-50x6x6
-60x5x5
--felt good curling in front rather than across the body....different feel....good bit more difficult...

Preacher Curl Machine
-1 set to failure

Really quick workout today...not really in the mood honestly. BUT I'll be ready to DOMINATE legs tomorrow fa sho!

[bwelch1985]

LEGS

Hacks
-290x5 PR
-270x6
-180x10
--need to keep rep speed constant on heavier sets....noticed I was slowing down the negative as i got close to the stopper...really made it much more difficult to explode out of the hole....still managed the PR, but i think I can still improve next week.

Lying Ham Curls
-65x6
-65x6
-45x8
--super crowded gym....couldn't get in there to do db sldl's...will continue that progression next week...

Seated Calves
-140x8
-140x8
--dammit these things just get too pumped! lol

Lunges
-BW x 50 steps
-BW x 50 steps

Doesn't look like much on paper....but my legs are shaking right now! Great workout.

[deltpecx]

Originally Posted by bwelch1985

LEGS

Hacks
-290x5 PR
-270x6
-180x10
--need to keep rep speed constant on heavier sets....noticed I was slowing down the negative as i got close to the stopper...really made it much more difficult to explode out of the hole....still managed the PR, but i think I can still improve next week.

Lying Ham Curls
-65x6
-65x6
-45x8
--super crowded gym....couldn't get in there to do db sldl's...will continue that progression next week...

Seated Calves
-140x8
-140x8
--dammit these things just get too pumped! lol

Lunges
-BW x 50 steps
-BW x 50 steps

Doesn't look like much on paper....but my legs are shaking right now! Great workout.

Sometimes it doesn't take much. Are you still doing reverse hacks?

[bwelch1985]

Originally Posted by deltpecx

Sometimes it doesn't take much. Are you still doing reverse hacks?

haven't done em in a while....been doing db sldl's lately instead...will probably go back soon though

CHEST/TRIS

Incline DB
-100x4(1) PR
-100x4
--haven't done these first in quite a while....really, really happy to get the hundos! Hopefully I can do it again next week back at my own gym and w/out a spotter

Flat BB
-235x4(1)
-205x9(1)
--very solid...chest was feeling pretty good after the db's...shouldn't be using forced reps on flat bb though...gotta know when to throw in the towel...

Incline Flyes
-55x6
-60x6
--awesome....but again, will be interesting to see how well this translates when i get back to my usual gym next week...

OHE
-100x6
--elbow felt creaky on these so i threw in the towel...

V-Bar Pushdowns
-195x8....165x8....135x4(1)
--god i wish my chest would pump up as easily as my triceps do!

Awesome workout....LOVE to hit the iron w/ my old liftin partner in my old gym

[nwskier]

^ good chest workout.

how'd you like flat after incline? I always found that to provide a better 'pump' and translated into some good gains

try moving those flys up a notch and putting them in between incline and flat next time. that'll make the pecs swole on those flat bench sets!

getting to lift w/ a motivating training partner can definitely make the difference!

Love the V-Bar dropset too. Pumping out tricep reps is addicting like that!

[ehlisl]

Originally Posted by bwelch1985

Incline DB
-100x4(1) PR
-100x4
--haven't done these first in quite a while....really, really happy to get the hundos! Hopefully I can do it again next week back at my own gym and w/out a spotter

Way to hit the 100's Britt, the work is being done.

[Whomper107]

Nice chest workout there, 100s on the incline DB are pretty damned impressive. You must be getting some serious thickness across the upper body these days!

[bwelch1985]

Originally Posted by nwskier

^ good chest workout.

how'd you like flat after incline? I always found that to provide a better 'pump' and translated into some good gains

try moving those flys up a notch and putting them in between incline and flat next time. that'll make the pecs swole on those flat bench sets!

getting to lift w/ a motivating training partner can definitely make the difference!

Love the V-Bar dropset too. Pumping out tricep reps is addicting like that!

flat bench after incline DB is just amazing.....really don't have to spend all day getting set up on the flat bench and making sure my form is PERFECT b/c the pump is already there and the pecs are already fatigued so it's just that much easier to destroy them!

I would literally pay to have a good training partner every day LOL....just takes everything up a notch when you're competing w/ a buddy in the gym.

Originally Posted by ehlisl

Way to hit the 100's Britt, the work is being done.

Every G-D day!

Originally Posted by Whomper107

Nice chest workout there, 100s on the incline DB are pretty damned impressive. You must be getting some serious thickness across the upper body these days!

I can tell a difference for sure....for one, i can visibly flex my pecs all the way up to the collarbone! can't wait to REALLY fill out that upper/inner region though.

[bwelch1985]

BACK/ABS

UH BB Rows
-295x6 PR
-305x4 PR
--absolutely crushed these today! had a ton of energy from my three day lay off and just felt like smashing something! 3 plates or bust next week

Rack Pulls
-405x6
-455x5 PR
--omg, omg, omg....surprised the hell out of myself!

DB Rows
-80x12
-80x12
--ok...so, at this point the bb rows and the rack pulls caught up to me a bit LOL....decided to just keep it relatively light and go for reps...felt great actually, lower lats could not be more f*cked!

Standing Rope Crunches
-150x10
-150x9
--couldn't beat last weeks performance here...but I don't really care....I like this exercise so i'm gonna stick w/ it...also did several other random ab exercises that I will not be logging...maybe 4 additional sets...

DB Shrugs
-100x12

Best back workout I've had in quite some time!

[NTT91]

dude you've been killing it in here lately! How was your form on the rows?

[bwelch1985]

Originally Posted by NTT91

dude you've been killing it in here lately! How was your form on the rows?

thanks man, I've really been on my game lately and taking everything to the limit.

I use a moderate hitch but attempt to hold the weight at the top and lower it slowly...

DELTS/BIS

Seated DB Press (full ROM...well, not locked out at the top)
-80x6
-90x4
-90x4
-90x3
-50x20
--felt awesome...honestly i just wanted to keep pressing all night....after this i did some light lateral raises and various delt machines.....but tbh, they weren't really neccessary lol

BB Curls
-95x6
-95x6
--gonna microload here and try to stay at 2 sets of 6...

Seated DB Curls
-40x6x6
-40x6x6
--felt great....key is to curl outward while keeping elbows pinned to torso...after this i did a superset of several random cable curl variations....

In n Out n Pumped.

[deltpecx]

Originally Posted by bwelch1985

thanks man, I've really been on my game lately and taking everything to the limit.

I use a moderate hitch but attempt to hold the weight at the top and lower it slowly...

DELTS/BIS

Seated DB Press (full ROM...well, not locked out at the top)
-80x6
-90x4
-90x4
-90x3
-50x20
--felt awesome...honestly i just wanted to keep pressing all night....after this i did some light lateral raises and various delt machines.....but tbh, they weren't really neccessary lol

BB Curls
-95x6
-95x6
--gonna microload here and try to stay at 2 sets of 6...

Seated DB Curls
-40x6x6
-40x6x6
--felt great....key is to curl outward while keeping elbows pinned to torso...after this i did a superset of several random cable curl variations....

In n Out n Pumped.

Nice! I like the idea of microloading..a little bit at a time.

[cawiau]

Hey bro, been MIA
Seems like you are lifting some serious weights and pushing thru your limits!
Keep kicking ass!

[bwelch1985]

Originally Posted by deltpecx

Nice! I like the idea of microloading..a little bit at a time.

very effective....you know it's working when you start to feel like you're doing the same weight every week lol

Originally Posted by cawiau

Hey bro, been MIA
Seems like you are lifting some serious weights and pushing thru your limits!
Keep kicking ass!

thanks a lot Carl. my frequency has gone down a good bit b/c i've been so busy at work, but i'm making every session count so i think it's balancing out.

LEGS

Hacks
-320x4 PR
-270x6
--heavy. had to work for the last rep....will stick w/ this weight next week in all likelihood....also wanted to try to get a rep PR w/ 3 pps but could only manage 6...will try again next time...

DB SLDL
-110x6
-120x4
--120's were just a little too heavy.....slight DOMS from rack pulls possibly cost me....110's felt PERFECT though...may just hit some straight sets of 6ish next week w/ those....

Lying Ham Curls
-45x10
-45x8
-45x6
--all of these were to complete and utter failure....short rest and super slow reps..

Leg Press/Calf Raises
-4pps x 15/12
-5pps x 12/10
--perfect way to burn out the quads and get a little calf work done!

Then i lunged all over the gym until i wanted to collapse...............good workout

[cawiau]

You are definitely working your ass off bro
Keep up the good work!

[bwelch1985]

Originally Posted by cawiau

You are definitely working your ass off bro
Keep up the good work!

Just enjoying the journey and trying my best to put down a brick every single day....hopefully one day i'll look up and see a house staring back at me!

CHEST/TRIS

Incline DB
-100x5 rep PR
-100x4
--technically didn't hit "failure" on either of these but I'm pretty effin sure i had no chance at another rep on either set lol....need a consistent workout parnter!

Flat BB
-245x4
-205x11 rep PR
--really happy about both of these sets....wasn't sure what i could do w/ 245 at this point (the 225x1 warm-up was kinda heavy lol) but took it slow and grinded out 4 solid ones.....205 is such a comfy weight for me...really allows for great mmc....gonna keep pushing for more reps each week...

Incline Flyes
-60x6
-65x5
--probably a PR....can't remember though....if i can get 4+ w/ the 70's next week I'll officially label it as my personal best....

Dips
-10 (failure....i suck.)

Bench Dips
-100x6
-130x6
--can go heavier for sure....just gotta hope theres a VERY trustworthy spotter there to place the db ever so gently on my lap...

V-Bar Pressdowns
-180x6
-200x6

Gonna get back to warming up w/ at least a few sets of cable crosses and pullovers...lately i've been forgetting....or just doing one or the other...

[cawiau]

Originally Posted by bwelch1985

Just enjoying the journey and trying my best to put down a brick every single day....hopefully one day i'll look up and see a house staring back at me!

Great mentality to have