I am starting back the heavy training today. The next 3-4 weeks will focus only on the compound lifts. I am taking a break from events for a couple weeks and doing a 2 on 1 off 2on 2 off routine. I am going to start benching heavy again and hopefully this will not destroy my shoulders, but instead make them stronger.
Week 1 Day 1 - 11/19 Bench
Flat BB Bench Paused
45 x 10 x 2
95 x 5
135 x 5
190 x 3
230 x 5
250 x 5
250 x 5
*Right shoulder still feels a little strange. No pain though
pushdowns
leg raises
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Thread: A New Beginning
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11-19-2007, 04:01 PM #1
A New Beginning
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11-19-2007, 04:15 PM #2
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11-20-2007, 07:17 AM #3
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11-20-2007, 05:04 PM #4
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11-21-2007, 08:28 AM #5
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11-21-2007, 03:50 PM #6
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11-26-2007, 03:48 PM #7
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11-27-2007, 04:01 PM #8
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11-29-2007, 04:08 PM #9
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11-29-2007, 07:13 PM #10
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11-30-2007, 03:31 PM #11
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11-30-2007, 03:33 PM #12
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12-01-2007, 05:28 AM #13
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12-01-2007, 06:58 AM #14
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12-03-2007, 05:45 PM #15
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12-04-2007, 04:02 PM #16
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12-04-2007, 04:07 PM #17
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12-04-2007, 05:54 PM #18
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12-05-2007, 07:19 PM #19
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12-06-2007, 03:50 PM #20
Week 3 Day 3 - 12/6 Shoulders
BB Push Press
45 x reps
95 x 5
140 x 3
190 x 2
210 x 1
230 x 1
235 x 5
240 x 1
240 x 3 - some good prs here, changed my style up. I moved my hands in closer to stay more tight in the drive and I think it worked big time, 240 flew up - easy. Next week will be 245-250 for 5
Kettle Bell Turkish Getups
60 x 1
80 x 3
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12-07-2007, 02:00 PM #21
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12-07-2007, 04:10 PM #22
Week 3 Day 4 - 12/7 Legs
Doc - Thanks, Congrats to Pete
Rip - Sorry, this will be the last one until after the comp.
Squats
45 x 5
95 x 5
135 x 5
230 x 5
280 x 5
320 x 5
370 x 5 - easy, been months since ive done a back squat, I think
Leg Pres
200 x 8
400 x 8
500 x 8
*Explosive for push press
GHRs
bw x 5 x 2
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12-10-2007, 04:22 PM #23
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12-11-2007, 04:09 PM #24
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12-12-2007, 04:43 AM #25
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12-12-2007, 10:30 AM #26
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12-12-2007, 06:16 PM #27
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12-13-2007, 04:54 AM #28My Training Journal...
http://forum.bodybuilding.com/showthread.php?t=608812
"Chris = Awesomeness" :)
Check out...
http://www.redpointfitness.com/
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12-13-2007, 04:01 PM #29
Week 4 Day 3 - 12/13 Shoulders
Push Press
45 x 5
100 x 5
140 x 5
190 x 3
230 x 1
245 x 4 + 3 misses - wanted that fifth
245 x 4
260 x 1 - just to do it, probably 275-280 fresh. 300 is within reach, hopefully soon. Felt awesome!
*Most reps with 245 ever. Contest weight will be 250, so Im thinking by then 8 reps?
Single Arm Kettle Bell Presses
70 x 5
80 x 5
90 x 5
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12-13-2007, 04:49 PM #30
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