Bench's 07 Drive for a 1600 Total

[benchintraining]

Not a bad workout considering I got up at 5, drove 6 hours to Detroit, and my food intake consisted of a egg mcmuffin meal and a protein bar. I felt very small today. I worked out at a Powerhouse Gym in Farmington Hills, MI. There were some very big dudes and one girl in there that would have kicked my arse

Bench
135 x 10
185 x 5
225 x 3
265 x 1

295 x 5
315 x 5
330 x 5

Incline DB Press
90 x 10
100 x 7.9

BB Rows
265 x 6
290 x 6
315 x 6

Rope Push Downs
60 x 40

BB Shrugs
315 x 12
365 x 10
405 x 8

I felt drained after this workout. I think its because of lack of food and too much driving today. The sad part is it was just as fast to drive than to fly. I could not get a direct connection to Detroit and then I had to go to Cincinnati this evening so I ended up driving about 9.5 hours today. I am whipped. Squats tomorrow.

[MISSINGLINK]

Awesome benching. The egg mcmuffing didn't act like super fuel?

[benchintraining]

Not bad but I'm going to change my squats to a modified WS program for a bit.

Squat
135 x 10
225 x 5
275 x 3
315 x 2
350 x 1

385 x 3
415 x 3
450 x 1

Romanian Deadlift (1st time doing these)
225 x 8
255 x 8
275 x 8

Tabata Chin Ups (Reps for 20 sec, rest 1o sec, repeat for a total of 8 sets

7 - Warm Up

3,3,3,3,3,3,3,3

Score 3

Last set was hard.

Hammer Curls
30 x 2 x 12
30 x 10

I'm playing a little hookie today. I have a meeting / dinner this evening with one of my dealers but I am taking off to London, Ohio the home of Elitefts and going to get some bands and hopefully meet Dave Tate. I'm like a little kid going to meet A-Rod

[benchintraining]

Awesome benching. The egg mcmuffing didn't act like super fuel?

If it did it was 9 hours too late

[Tad_T]

Strong couple of workouts, bench.

Congratulations on the blue!

[gymratluke]

Nice benchin man! 330x5 is SICK!! And great squattin too! Whats your Max?! I didnt know you've done more then 450....

[benchintraining]

Strong couple of workouts, bench.

Congratulations on the blue!

Thanks Tad. That was a MAX effort on that one

Nice benchin man! 330x5 is SICK!! And great squattin too! Whats your Max?! I didnt know you've done more then 450....

465 is my best. I hope to push through that in the next week or so. Thanks Luke

[benchintraining]

I got to go to Elitefts corp office and I briefly met Dave Tate. That dude is big and built like a sh$t brickhouse. I now feel completely small and weak. I did however get my bands and one of the guys there showed my how to use them effectively. I also got some Blue Heat for my shoulder. I'll let you all know how that works for me.

[Gettinpumped]

damn that must've been pretty cool to me dave tate. what bands did u get?

[benchintraining]

My left shoulder is killing me today. The blue heat helped some but it takes awhile to kick in. It has a bad Ben Gay type smell.

Seated BTN Press
135 x 2 x 10
135 x 19

DB Side Lateral Raises
20 x 12
30 x 12
35 x 12

Incline Push Downs
Stack x 3 x 15
Stack x 12

Tate Presses
25 x 10
35 x 10
45 x 10

Seated Cable Rows
250 x 3 x 8

30 Minutes on Eliptical

BW 227 Man do I look fat

[VikingMan]

I got to go to Elitefts corp office and I briefly met Dave Tate.

Wow you suck. *cries*

Bummer 'bout the shoulder. You ever tried Cissus?

[benchintraining]

damn that must've been pretty cool to me dave tate. what bands did u get?

The green mini's and the purples, which I think are the average bands

Wow you suck. *cries*

Bummer 'bout the shoulder. You ever tried Cissus?

I have not. Hmmm, I'll see how things progress next week. It feels more muscular than joint related though.

[VikingMan]

I have not. Hmmm, I'll see how things progress next week. It feels more muscular than joint related though.

Stuff's not that expensive, and QUITE effective. Should give it a shot.

[benchintraining]

Ugh. I did something stupid to my neck and upper back. My shoulder is aching today and my neck is stiff. Whhhaaaaaaaa!!!! Hahahahaha *p%ssy*

I'm not sure if I will have time to pull today or not. It will be interesting to see if this effects my deadlifting.

[MISSINGLINK]

Nice workout bench. Do the Tate Presses hurt your elbows? When I did them it hurt reeaaallyyyy bad.

[benchintraining]

Nice workout bench. Do the Tate Presses hurt your elbows? When I did them it hurt reeaaallyyyy bad.

No, but I didnt go really that heavy either. I did feel it in the elbows though.

[VikingMan]

Triceps issolation movements are the spawn of satan. They always hurt my elbows.

Bummer 'bout your neck man. Hope that gets better fast.

[gymratluke]

Holy strong shoulders

Am I reading that right?! 135x19 on free weight BTN Presses?!?!

[Quelly]

My left shoulder is killing me today. The blue heat helped some but it takes awhile to kick in. It has a bad Ben Gay type smell.

Seated BTN Press
135 x 2 x 10
135 x 19

DB Side Lateral Raises
20 x 12
30 x 12
35 x 12

Incline Push Downs
Stack x 3 x 15
Stack x 12

Tate Presses
25 x 10
35 x 10
45 x 10

Seated Cable Rows
250 x 3 x 8

30 Minutes on Eliptical

BW 227 Man do I look fat

fat my foot! Too much muscle to be fat, your stocky

nice btn presses, good god!

[Squizzzer]

what's an incline pushdown?

[gymratluke]

I'm guessin where you lay on the Incline bench and do press downs....

[iron619]

Hope your shoulder is feeling better dude. Definitely don't do anything to aggravate it--I hurt my delt at the end of July and it JUST healed last week (tore AC Joint).

Your squats are looking SICK!!!!

[benchintraining]

Am I reading that right?! 135x19 on free weight BTN Presses?!?!

That is correct - 19 reps. But its only 135, if it was 225 then I would be impressed.

fat my foot! Too much muscle to be fat, your stocky

I hate to say it but the hand held unit says I'm 22.9% FAT. I wish it was 22.9% PHAT

I'm guessin where you lay on the Incline bench and do press downs....

Thats right. Man did those kill my tri's at the time but I did not get DOMS which I am thankful for

Hope your shoulder is feeling better dude. Definitely don't do anything to aggravate it--I hurt my delt at the end of July and it JUST healed last week (tore AC Joint).

Your squats are looking SICK!!!!

My neck is better, my wife cracked my back and I had a nice pop and the pain is gone but my shoulder is aching today. I think I will be ok by Monday.

[benchintraining]

I'm changing my rep scheme up this week. I am going to a modified rep scheme that I read about in Elite. Here is how I am going to do my upper workouts

Here is the link to the full article

http://www.elitefts.com/documents/max_effort_waves.htm

"This is a six week plan and you will notice that the volume during your workouts will be significantly increased. Because of this, I would monitor your accessory and supplemental work and be careful of overtraining.

Week 1 - 4x6 @ 65%
Week 2 - 3x6@ 70%
Week 3 - 3x6 @ 75%
Week 4 - 4x3 @ 80%
Week 5 - 3x2@ 85%
Week 6 - 2x1@ 90%
The basic premise on how to use this training is to max out on whatever max effort exercise you are doing and then drop down and perform a certain amount of sets/reps at a given percentage of the max THAT YOU JUST DID on the very same exercise. For example;

Week I

2 Board Press - work up to 500x1, then 4x6 @ 325 (65% of 500)

Week II

Floor Press - work up to 455x1, then 3x6 @ 315 (70% of 455)
Week III

Incline Press - work up to 375x1, then 3x6 @ 280 (75% of 375)

And so on? "



This should give me a little variety for a few weeks.

[benchintraining]

Blah. Shoulder is still bothering me. I feel like I am about 80%.

Bench
135 x 10
185 x 5
225 x 3
275 x 2
305 x 1

340 x 1
360 x 1
380 x M

255 x 4 x 6

BB Rows Wide Grip
225 x 10
245 x 10
265 x 10

DB Side Lateral
25 x 10
30 x 2 x 10

I got the 380 attempt about 2-3 inches abouve my chest. The only good part was it was a controlled descent with no bouncing. I am very frustrated.

[churchill51]

Sick workout allround, glad to see that you ain't slowing down old man , i kid i kid..

[MISSINGLINK]

Nice work bench. 360x1 on the bench is no joke. Did you move the 380 at all?

[Tad_T]

I wish I could do 360x1 at 80%

[benchintraining]

Nice work bench. 360x1 on the bench is no joke. Did you move the 380 at all?

It went up about 2-3 inches. I thought for a half a second that I was going to get it but then gravity kicked in.

Sick workout allround, glad to see that you ain't slowing down old man , i kid i kid..

Eh, what's that sonny!

I wish I could do 360x1 at 80%

It wont be much longer for you Tad.

[benchintraining]

My shoulder is still hurting. I may bag my RE upper work tomorrow and just do some lat and tri work. Maybe some light light pressing to get the blood flowing.

Squats
135 x 10
225 x 5
275 x 3
315 x 3

365 x 1
405 x 1
440 x 1
475 x 1

Romanian Deadlifts
225 x 2 x 12
245 x 12

Alt Dumbell Curls (no rest)
50 x 8, 40 x 8, 25 x 8, 15 x 8

Abs

Finally a little movement on squats. 10lb PR and it felt somewhat easy. I actually think I could have hit 500 but I was at a Bally's in the Boston area and it was a pain to get a spotter for my 475 attempt. If things go well next week I may shoot for 500.