Larsens Training

[larsen540]

Started with typical warmup for Maxium effort bench 02-16-09

Nelsons

Bench
135x 25
225x 10
315x 10
405x 5
455x 3
500x 2
540x2 on one board raw
605x 2 on one board with shirt
635x 1 on one board with shirt

Three sets of shoulder rollbacks with 30lbs dumbells for 8 reps.

Shoulder press with green bands 3 sets of 10

Close grip incline 135 3sets of 15

Sauna

Ice

GO HOME

More info visit primal power systems group

or

www.primalpowersystems.com

[benbriz]

STUD.... that right 540 1bs raw!

And this after being out for 2 months. Nice work bro.

700 SP @ 242...... Its coming.

[larsen540]

Didnt feel very strong this week. I have been fighting a cold. And working a ton.

Good warmup

135 x 45 (3 hand Poss)

add blue band
3 x 3

add second blue band
6 x 3

add green band
3 x 3

Put shirt on and tried to use a small bench. Couldnt get postion right so I bagged trying to get 545lbs to touch. Would like to get 585 to touch but really I wont open with less than 600 any way.

Tri's

Pushdowns
4x 20 at 148lbs.

Dips
4x10

Sauna for 40 mins.
Ice
Home

I am way over weight still.

[larsen540]

What a bad work out. Still not feeling 100% from cold. Didnt weigh in causse I dont want to know where I am yet. I know I am still way over.

Normal Warmup
135X35 Varied grips and speed.
225X 12
315x10
405x5 this is were I started to fatigue. All 5 reps were slow and never got a good blast off of the bottom.

500X0 Got it off of my chest and got stuck in middle. Doenst make sense I just did 540 on one board last week for 2 reps. Just not my day.

Kenelly rollbacks 2X10 30lbs

Dumbells

150Lbs X 12
150X 14
Last set was amazing felt like old self
150x 20
What helped was Ben yelling at me to man up.

I need to get in gear not much time for APF meet. Going to start serious weight cuts and supps.

Hit sauna
Ice
OUT.

LOTS OF WATER

[benbriz]

Keep up on the water bro. Just concentrate on the cut. Youll get over 6 at the meet, No matter what.

It was funny to watch the gym stop and watch you do the last set of DB's. Then your done and everyone goes back to "work" shaking their heads.... LOL and Im calling you a puss on like rep 15 with 150's... Too funny.

[larsen540]

200s are next

[larsen540]

Nelsons
DE Bench day
First worlout in a while that I felt good going in and had lots of energy.

Normal warmup

DE Bench
225 with 80lbs of chains on both sides. Did about 10 sets 3reps close, med, wide.

Moved to Tricep Pushdowns with bluebands.
2x 8
Added weight
1X6

Then tried something new. Put Blue Bands around squat bar and sat down pulling the bands past your head. Killed the Triceps.
3x 8

Moved to Shoulder press.

2plates with blubands doubled up to add more resistance.

1x8
1x16

3plates and doubled up bluebands
1x6

J&M presses

1x10 55lbs
1x10 65lbs
1x7 80lbs.


Hit sauna Ice

HOME
Still have to cut I am at about 260lbs have 18lbs to go before comp. No problem anyone can do it.

[larsen540]

Nelsons ME Bench night. Last one to comp.

Typical warmup
135x30
225x10
315x10
405x7
545x2 with singleply katana didnt get either lift to touch chest
585X1 about 3inches away from chest
635x1 about 2 inches away
635x1 about 2 inches away. Got bad lift off and never really recovered.

Dumbell press
175x8
200x2 Only the third time ever for me to be able to bench 200lbs dumbells.


Reverse grip bench lockouts
405x4
405x8

Sauna and out

I may not compete in APF meet on March 14th. Not feeling it and need more time to train. This is only my third real week back. I need a full 6-8 week training cycle to get my stregth and confidence back up.

[benbriz]

Good call bro. Still a great night.

[trapmanjoe]

damn your impressive. hopefully someday i can put up #'s like that.

[larsen540]

Thanks bro. I am for sure you can

[larsen540]

Pretty good night. Felt strong. Had good rest and energy.

DE bench
Went really light normal warmups
135x30
225x10
225 with chains 4 sets of 5reps
315x5 for 3sets going really slow getting a good hold at bottom about 6 sec. This really strecthed out my shoulders.


As Ben Briz puts it "Death Band Circuit"
Tri pushdowns
w/o bands
240lbs for 8 reps x5sets

Tri pushdowns with blue bands.
5sets of 6reps

Tricep extension sitting with bands wrapped around squat bar.
Moving the seat as far forward as possible.
4 sets to failure about 4-7 reps.


Overhead tricep with dumbells
90x18
110x10
130x10

Shoulder press with blue bands with 45lbs plates
5 sets 10/10/10/8/12

Ice and home.

[trapmanjoe]

looks like a nice session, took it easy this time. do you got a meet coming up soon?

[larsen540]

I did orginally. March 14th APF meet. But I had to take 3 months on for a broken leg and then I got an infection. So I have only been training for a comp the last 4 weeks. I need just a lil more time. My next comp is May 2nd SSA meet. Should be able to shoot around 660 or 670 bench. That is the plan.

[trapmanjoe]

nice, im thinking of hitting a ssa meet in october.

[larsen540]

24hr fitness Felt good, good amount of sleep.

Got some back work done, and some light squats

Lat pull down
210lbs 5 sets for 8 reps

Bent Over rows 110lbs dumbells
2sets 8 reps

Seated machine Rows
190lbs
3 sets of 10

Superlight Rear Delts

110lbsx3 sets of 12 reps

Squats
135lbs
2 sets of one minute timed squats
roughly 45-50 reps not full range
I only did this to help feel out my leg to make sure it is healing and I had no pain so that is a good sign that it is getting strong

[larsen540]

Nelsons
ME Bench
I spent most of my time getting others ready for the APF meet this Saturday so I didnt get a great workout in.

Bench
Normal Warmup
135x30
225x10
315x10
315x10
315x10
315x10

Rear Delts with light blue bands only.
This was a good workout to completly work your rear delts. The bands give you tension thru the entire workout. With dumbells you can rest on the bottom with the bands there is no rest even on the bottom it is pulling you down. The blue bands were wrapped around the incline bench several times to get the most amount of tension possible. Weight wise prob around 55lbs dumbells or so.

Incline Bench machine
with blue bands doubled up. And 45lbs plate on both sides Well over 400lbs
3 sets of 9
Everyset hold last rep to failure.

[larsen540]

Nelsons 03-16-09
ME Bench

Felt tired and sick.

Normal warmup on bench

135x30
225x10
315x10
405x2 really tired no power skipped rest of bench

Blue bands rear delts 5 sets of 10 speed.

Front dumbell raises 25lbs for 3 sets of 10

Shoulder presses green bands 3x10

Dumbell flies 55lbs 4 sets of 15

Home

[larsen540]

03-18-09

24hr fitness
Feel much better nice and rested.

Back and little leg day

Lat pull downs
warmups
200x 12 for 3 sets

MTS Rows
175x10x3sets

Seated Rows
155x8x3sets with a 5 sec hold at rear of each rep.

Bent over rows dumbells
80x10
90x8
100x6

Hammer Curls dumbells
55x12x4 sets
one minute squats with bar x two sets
Still recovering from leg injury

Leg curls
45lbsx10x3 sets

Leg extensions
75lbsx10x3sets

Little Cardio 10 mins bout 70 percent speed

Leg still feeling good no pain yet so I guess thats a good sign.

[MtnBikeMike]

Originally Posted by larsen540

Nelsons 03-16-09
ME Bench

405x2 really tired no power skipped rest of bench

Gotta LOL......In my dreams i say this.

You are one strong mofo.

[larsen540]

03-19-09
Nelsons
DE Bench

Normal warmup.
135x30
225x10
315x10

Benched with bands holding 80lbs dumbells
3 hand position. 4 sets

Incline
315x5
315x5
405x3

Timed dumbell press with 110lbs dumbells for one minute.

Tricep pushdown
255x8x5

Home

[larsen540]

Originally Posted by MtnBikeMike

Gotta LOL......In my dreams i say this.

You are one strong mofo.

Thanks buddy

[trapmanjoe]

damn nice pressing man those inclines are strong!!

[larsen540]

03-23-09

ME Bench
Nelsons

Didnt lift today. Had some stuff to take care of.

[larsen540]

03-25-09
24hour fitness

Back and Legs

Warmup
LAt pulldowns
210x12x3

MTS rows
185x6x3

Reverse grip Lat pull downs
270x8x3

Knee extensions
55lbs for one minute 3 sets

Leg curls
35lbs for one minute 3 sets

Machine Squats
175 for one minute 3 sets

Home

[larsen540]

03-26-09
Nelsons
DE Bench

No Warmup

Bench with bar at 135 lbs with 80lbs dumbells hanging with blue bands

3hand positions

9sets of 3


Kennelly Rollback
45lbs 3setsx8


Home

Still hungover from night before celebrating birthday party so workout was really short.

[larsen540]

Yesterday Golds gym had there Grand Opening. I walked in to look around, and they were having a bench press comp. So I entered. First I did my bodyweight 265 for 40 reps with no warmup, then I moved to 405 for a max and completed that for 5 reps with no wrist wraps and no warmup. It was alot of fun.

[southbankwulf]

Originally Posted by larsen540

Yesterday Golds gym had there Grand Opening. I walked in to look around, and they were having a bench press comp. So I entered. First I did my bodyweight 265 for 40 reps with no warmup, then I moved to 405 for a max and completed that for 5 reps with no wrist wraps and no warmup. It was alot of fun.

haha so i take it you won? and everyone was mindboggled lol

really strong log though man, think i need to pay attention to this log as i need some bench tips! gl with training.

[larsen540]

Originally Posted by southbankwulf

haha so i take it you won? and everyone was mindboggled lol

really strong log though man, think i need to pay attention to this log as i need some bench tips! gl with training.

Thanks man

Yea let me know if there is anything I can help you with

[southbankwulf]

Originally Posted by larsen540

Thanks man

Yea let me know if there is anything I can help you with

haha you do know im going to take advantage now you said this.