Derek when you say you did:
"Incline DB Press 105's X 6, 6"
Does this mean you did 2 sets of 6 reps with 105lbs, or
does this mean you did 105lbs for 6 reps then rested for a few seconds and then did 105lbs for another 6 reps (rest pause)?
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03-14-2011, 06:46 PM #61
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03-14-2011, 07:53 PM #62
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03-15-2011, 07:21 AM #63
Are you still using AGS principles going to complete failure?
"do or do not. there is no try" -yoda
MyNameIsArt
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03-15-2011, 09:22 AM #64
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03-15-2011, 09:23 AM #65
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018846
I starting doing some cardio in the evening yesterday and will do it Mon, Tues, Thurs, and Fri evening. Just a quick 20 mins right now.
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03-15-2011, 09:28 AM #66
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018846
3-15-11: Deadlifts/Hams
Warm-Up cardio + dynamic stretching
Deadlift
135 X 10
185 X 8
225 X 6
275 X 4
315 X 3
.
ramped up in weight by 20 lbs per set
.
495 X 1
Like I did with squats, I went into the set of 495 only planning on going for 1 rep so my form would be perfect. The 495 went up very smoothly.
DB SLD
75's X 10
80's X 10
85's X 10
My body was already torched before I started the DB SLDs and I can already tell me lower back will be mighty sore tomorrow!
Standing Single Leg Curl
25 X 15
Smith Shrug
315 X 12 (Wide Grip), 12 (Medium Grip), 12 (Close Grip)
I had planned to do some back thickness work but I felt I had beat up my body enough.
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03-15-2011, 09:29 AM #67
- Join Date: Jun 2009
- Location: Orlando, Florida, United States
- Age: 50
- Posts: 3,721
- Rep Power: 1431
Big numbers there Beast....especially dem Deads...
RDF
The pain that greets me, is the stick that beats me...
My Journey:
http://forum.bodybuilding.com/showthread.php?t=151219463
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03-15-2011, 09:49 AM #68
You are getting it done!!!
Have fun with the xtra cardiohttp://forum.bodybuilding.com/showthread.php?t=171086161&p=1435554041#post1435554041
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03-16-2011, 06:19 AM #69
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03-16-2011, 06:59 AM #70
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Derek I rememeber when you hurt your back a while ago you laid off of DL's for a long time. Did you find your strength returned pretty quickly once your back was better? I am dealing with something similiar right now. My back is better now and before the layoff I was around a 500lb 1RM.
Contest Prep Coach
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03-16-2011, 12:56 PM #71
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27515
Better Body Sports
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**My training log with Team Ogre **
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03-16-2011, 12:57 PM #72
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018846
It has been a gradual strength increase for me since being able to squat and deadlift again. I am still well below where I used to be. My deadlift strength increased more quickly than my squat strength. I don't know if that is due to my specific injury but that is just what I have noticed.
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03-16-2011, 06:21 PM #73...
anne-marie
Scivation contest prep forum:
Spring 2011 contest prep: http://forum.bodybuilding.com/showthread.php?p=604035473#post604035473
Spring 2010 contest prep: http://forum.bodybuilding.com/showthread.php?p=433766611#post433766611
Spring 2009 contest prep: http://forum.bodybuilding.com/showthread.php?p=604035473
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03-16-2011, 06:24 PM #74
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03-16-2011, 06:34 PM #75
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018846
Double overhand. I use straps once I get into the 400's but go strapless up until then.
The HIIT setup was pretty hard, especially after deadlifts yesterday. I can see this protocol being very effective.
Oh lookie my next torture victum
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03-16-2011, 08:08 PM #76
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03-17-2011, 10:33 AM #77
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03-17-2011, 10:57 AM #78
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018846
3-17-11: Chest/Delts/Tris
Warm-up cardio + dynamic stretching
Push Press
6 sets of 3 ramping up the weight
Reverse Band Bench Press
Worked up to a max of 405 lbs for 5 reps (video below)
I could of left the gym at this point and had a truly effective workout. I am really digging the reverse band bench press.
Reverse Band Close Grip Bench Press
315 X 6, 6, 6
Couple sets of:
Free Motion Flies
1-Arm Cable Side Lateral
1-Arm Reverse Pressdown
Post-Workout pic when I got home:
Last edited by Beast; 03-17-2011 at 11:11 AM.
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03-17-2011, 11:09 AM #79
- Join Date: Dec 2002
- Location: North Carolina, United States
- Age: 44
- Posts: 6,574
- Rep Power: 9953
Rob "The Reason" Moran
Sales Account Representative
Scivation, Inc
WNBF Professional Natural Bodybuilder
Become a Fan of Scivation: http://www.********.com/pages/SciVation/159679338681
www.scivation.com
www.primaforce.com
Questions? E-mail me at rob@scivation.com
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03-17-2011, 11:18 AM #80
- Join Date: Mar 2007
- Location: Minneapolis, Minnesota, United States
- Age: 42
- Posts: 3,976
- Rep Power: 432
Derek that bench is just insain man! I may give that a try too!...well minus a few plates I mean
ajaxified!
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03-17-2011, 12:56 PM #81
Are the bands meant to make the bottom part of the movement easier?
I haven't been able to bench for years and am wondering if this could help with my shoulder issues.
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03-17-2011, 01:57 PM #82
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018846
Thanks Big Rob!
Doing reverse band bench press increases the loading at the top of the movement where your arms are extended and you are naturally your strongest. So at the top of the movement you are supporting all (or close to all) the weight on the bar but at the bottom of the movement the bands and supporting some of the weight.
One of the reasons why I wanted to try these is because my right shoulder has been bothering me, specifically at the bottom position of bench presses. So decreasing the loading at the bottom of the bench would put less stress on my shoulders and allow me to overload my chest. I feel this form of benching almost entirely in my chest. So I can continue to overload my chest while not over-stressing my shoulder. Note my shoulder was not bad, just bothering me a bit.
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03-18-2011, 09:40 AM #83
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03-18-2011, 09:48 AM #84
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03-18-2011, 09:51 AM #85
- Join Date: Jan 2008
- Location: Massachusetts, United States
- Age: 41
- Posts: 7,351
- Rep Power: 357
D, those the strong bands from EliteFTS? I've been thinking about getting some bands but not 100% sure which ones to get.
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03-18-2011, 09:55 AM #86
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03-18-2011, 09:55 AM #87
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018846
3-18-11: Quads + Calves
Warm-Up Cardio + Dynamic Stretching
Squats
225 X 5
245 X 5
265 X 5
285 X 5
305 X 5
325 X 5
345 X 5
My quads were feeling a bit fatigued today from the extra cardio I have been doing lately, but I still felt strong.
Adductor
145 X 10
Abductor
145 X 10
Hack Squat
380 X 10, 8, 6
Single Leg Press
180 X 15, 12
V-Squat Calf Raise
360 X 10, 10
Seated Calf Raise
180 X 6
90 X 15
Gotta love the pain of a leg workout! This is the first time I have done single leg leg press in a long time, but I figured including some single leg work is probably a good idea since every thing else I do is both legs together. I may or may not do some cardio this evening, I haven't decided yet
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03-19-2011, 10:52 PM #88
- Join Date: Aug 2007
- Location: Eugene, Oregon, United States
- Age: 35
- Posts: 6,271
- Rep Power: 2213
Hey Derek. If it weren't for you I would never have gotten to where I am now.
Therefore your thread is deserving of my subKARMA; reps for life:
matthor-derickonfire-ozfiz-xquick-meyer23-AllGenetix, Beast, Scivation, Lando33
girl81-2 D-spot skater-djaeger3-in10city-Emma-Leigh-bballbrett5, jaim91, imfusio
Not on the list? Don't worry! There's still plenty of chances to achieve good karma.
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03-19-2011, 11:04 PM #89
Nice reverse band benching D! RB benching has increased my lockout a ton! It also does save shoulder a lot. Love it!
**Scivation Athlete**
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www.teamscivation.com
check my log:
http://forum.bodybuilding.com/showthread.php?t=122734331
Its better to be the hammer than the anvil.
Grape xtend was my first love but...
I'm an apple/blue raz xtend fiend.
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03-20-2011, 05:32 AM #90
In!
Just live your life with God inside. You wont regret one moment of it. Give all that you have for God.
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