Rothenberg's transformation from (^.^) to ( - _ - )!!!!1

[JacobRothenberg]

To quickly recap, I had my meet on Sunday the 5th of this month. I went 556 single ply / 325 raw / 540 single ply with a 7/9 performance.

I don't have my next training cycle 100% in stone yet, but I'll be weaning into lifting at full capacity this week with some of the basics & hit the ground running from then on. The training cycle will probably span from 9 to 12 weeks, and my goals will be 600/340/545 (my 540 deadlift in competition was kind of a gift ).

My first training session since the meet will be tomorrow, and probably by the end of the week I'll have my programming laid out for critique and feedback.

Stay tuned!

[Big Sexy J]

Hey man f*ck you

[dtaps24]

Five star thread. Will read again.

[JacobRothenberg]

12/14/10

Squat day

Squats, raw to a 15" box

405 x 1
425 x 1
445 x 1
465 x 1 (10 lb. PR)

Hypers
10 lb. party hat x 10 x 3 sets

Decline Abs
BW X 10
10 lb. plate x 10 x 2

Ab Pulldowns

90 x 15
120 x 15
130 x 15

[endymion88]

in, waiting for you to move actual weight :P

[JacobRothenberg]

12/15/10

Bench

Warmup
225 x 3 <- stopped the set, pain
135 x 10

I sustained a left pec strain/pull during my meet when I benched 325. I have a full range of motion with moving my left arm around, but there's still some dull aching that gets aggravated with benching. Hopefully I can get better in time to start my benching training cycle this Sunday.

Laterals
5 sets

Tates
30s x 10
55s x 10 x 2

Tricep Pushdowns
5 sets, 15 reps ea

[TrettinR]

Youre going to transform from a skinny Asian to a fat sleepy white guy?

[JacobRothenberg]

exactly...i'm mixed with asian and whiteness, so it's entirely possible to shift fully to one end of the spectrum

[JacobRothenberg]

12/18/10

Deadlift Day, Week 0 (I start my training cycle for real next week)

Deadlift, Conv:

385 x 3 x 6 sets

Oly Squat on 15" box:

365 x 2 x 6 sets

T Bar Rows:

3 plates x 10
4 plates x 10 x 2

Lat Pulldowns:

150 x 10
180 x 10 x 2

Ab Pulldowns:

3 sets


----

Still feeling some dull aching in my left rotator and left-upper pec region. As much as I hate to say it, I need to back off from heavy benching for a while and get healthy.

[Big Sexy J]

Hey man, I am leaving right now to bench. Jealous?

[JacobRothenberg]

Whatever bro, at least now I have an excuse to do lots of chest flys and dumbell benching...

[JacobRothenberg]

12/19/10

Russian Program, Week 1 Bench

Warmup

Close Grip
245 x 3 x 2 sets
235 x 3 x 4 sets

Close Grip Dumbells
45s x 10 x 3

Tricep Pushdowns
5 sets x 15

Cable Flyes
5 sets x 10

Hammer Curls
3 sets x 10 ea.

--

I don't feel pain when I'm benching with a close grip, so I'll be sticking with that in the meantime while I heal up.

[Big Sexy J]

Jake: JORDAN WONG

Jake: IF YOU EVER READ THIS

Jake: I'M GONNA **** YOU IN THE ASS, AND MAKE YOU LOOK LIKE A FOOL IN BENCH PRESSING

Jake: GIVE ME 9 WEEKS BITCH

Jake: ok signout~


I read it. I came to your log. I see 245 was too heavy for you so you went down to 235.

I ain't scared homie.

[JacobRothenberg]

Actually, I remembered that I needed to use 79% for this first week, and so I took an estimated max of 295 for my close grip. But yeah, the above will still apply.

[JacobRothenberg]

12/21/10

Week 1 Squats

365 x 3 x 6 sets

Hypers

3 sets

Decline abs

3 sets

Ab Pulldowns

3 sets



12/22/10

Week 1 Light Bench

CGBP

235 x 2 x 6

Laterals

5 sets

Tates

2 sets, bad elbows made me back off

Tricep Pushdowns

5 sets

Dumbell Flyes

3 sets w/ light weights