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Old 02-14-2008, 11:50 AM   #11
RobS
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thanks guys, you know that is one thing i really love about weight lifting, you always can compete against yourself, set goals and try to reach them
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Old 02-14-2008, 12:12 PM   #12
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and now for today's workout...

2/14/08 - Upper Body Workout #2

SPEED BENCH PRESS 9X3 - 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3
for speed bench press i use three slightly different grips: 3 sets with my thumb on the outside ring, 3 sets with my middle finger on the ring, and 3 sets with my pinky finger on the ring. when i do them i lower the weight at my normal rate, but when i touch my chest i try to explode up as fast as possible. also i try to keep my rest time in between sets fairly short (about 45 seconds-60 seconds)
CLOSE-GRIP BENCH PRESS 5RM - 255x5
STANDING DB SHOULDER PRESS 4X5 - 65x5, 65x5, 65x5, 65x5
up until a couple of weeks ago i did all of my overhead pressing with a barbell, i'm thinking that switching it up and using dumbbells sometimes is going to be good for me
WEIGHTED DIPS 2X8-10 - BW+45x8, BW+45x8
next week i'm going to try to up the reps
PULL-UPS ALTERNATED WITH CHIN-UPS 6X5 - 5, 5, 5, 5, 6, 5
the set where i did 6 was my last set of pull-ups
CABLE TRICEPS EXTENSION 3X10-12 - 79x12, 79x12, 79x10
SEATED INCLINE DB CURLS 4X8-10 - 35x10, 35x10, 35x10, 35x8

well, thats all i've got in terms of a workout for today.

i'd just like to wish everyone a happy valentines day. i know that guys are not supposed to like valentines day, but i actually don't mind it. i think that it is the easiest holiday not to screw up out of all of the big ones. for example, christmas you need to be creative when picking out a gift, valentines day as long as you show up with flowers your set, new years you need to worry about drinking too much, acting like a dumbass, and pissing the girlfriend off, valentines day there isn't really drinking associated with so you don't have to worry about it. and as long as you dont believe her when she says she doesnt want to make a big deal out of valentines day (she does want you to make a big deal out of it as i learned last year) you'll be fine - so sorry for this little rant, and happy valentines day
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Old 02-14-2008, 03:56 PM   #13
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Good deal on the speed work. I'd recommend that you don't devote all your speed work all the time to the no pause on the chest way. That is good of course but you are working a lot of plyometric, elastic, or spring string, whatever you want to call it. So it is good also to swith it up and do it WITH a pause on the chest so you can work also on pure starting ability. Two different qualities that will work with each other.

Yeah, the more they say don't make a big deal out of it the bigger the deal they want

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 02-15-2008, 11:56 AM   #14
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Good deal on the speed work. I'd recommend that you don't devote all your speed work all the time to the no pause on the chest way. That is good of course but you are working a lot of plyometric, elastic, or spring string, whatever you want to call it. So it is good also to swith it up and do it WITH a pause on the chest so you can work also on pure starting ability. Two different qualities that will work with each other.

^^
that sounds like a pretty good idea, i think next week i'll go with a pause on the chest
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Old 02-15-2008, 12:09 PM   #15
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2/15/08 Lower Body Workout #2
CLEANS 3X3 - 135x3, 135x3, 135x3
for these i do a kind of hang clean front squat combination, i start by hang cleaning the weight, and then i drop down low into a deep front squat to "catch" it and front squat it up
SQUATS 5X5 - 335x5, 335x5, 335x5, 335x5, 335x5
SPEED DEADLIFT W/ BANDS 6X1 - 275x1, 275x1, 275x1, 275x1, 275x1, 275x1
i dont know how much the bands add in terms of weight, all i know is that when i do speed deadlifts i dont use very heavy bands, or a lot of weight, i just really like to focus on form first and foremost and then also getting good explosion off the floor
LEG CURLS 3X10-12 - 150x12, 150x12, 150x12
the program actually calls for glute ham raises instead of leg curls, but my gym does not have a glute ham machine. also, i have never actually done a glute ham raise, but i've heard they are extremely difficult. with that being said, does anybody know of a way good to do them without having a specific glute ham machine at the gym?
HYPEREXTENSIONS 2X10 - 45x10, 45x10
ABS 6 SETS - 3 sets of weighted cable obliques, 3 sets of weighted decline sit ups

thanks to everyone who has read and left comments during my first week of journaling, have a good weekend
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Old 02-15-2008, 03:51 PM   #16
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You can do GHR's "ghetto style".

Here is a thread to get you started: http://www.bodybuilding.net/powerlif...t=glute+raises

You don't have to do them exactly like in the pics but that should give you and idea of the basic idea. This will be much tougher than an actual machine. I workout at home so I do them off my high/low pulley station basically with my knees on the seat (with an extra pad).

If this doesn't work out for you you can also bridge the gap a little by combining leg curls and back extensions in a superset. The key to this is you do the back extensions using a tight and set lower back and focusing on hip extension via the glutes rather than lower back extension...pause a bit at the top for a nice tight finish. So back and forth between that and leg curls....

However, ghr's are much better than leg curls by about a hundred times. Back extensions, if done like I described (correctly ) are of course always useful.

P.S. when I say back extensions I mean "hyperextensions" as I see you are doing. I just don't like the 'hyper' term so I don't use the name. You may be doing them differently than I describe...
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Old 02-18-2008, 07:37 PM   #17
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^^^
awesome link, i think i'll give those a try tommorow when i do my lower body workout #1
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Old 02-18-2008, 07:51 PM   #18
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2/18/08 Upper Body Workout #1

BENCH PRESS 5RM - 265x5
i think it's kinda stragnge that today i struggled on my last rep of 265x5 on bench press when last thursday i was able to get close grip bench press 255x5 without much trouble, i'm thinking about bringing my hands a little closer together on regular bench press (right now my middle finger is around the ring on the bar, im thinking of changing to putting my pinky finger around the ring) and really working on my form
FLOOR PRESS 3RM - 250x3
DB BENCH PRESS 3X8-10 - 80x10, 80x10, 80x10
these felt really light, so i cut down on the rest between sets, i'll bump up the weight some more the next time i do them
JS ROWS 5X5 - 220x5, 220x5, 220x5, 220x5, 220x5
DB LATERAL RAISE 3X10 - 30x10, 30x10, 30x10
i do db lateral raises instead of shrugs on mondays when i am planning on having deadlift be my max effort movement on tuesday
FACEPULLS 3X10 - 125x10, 125x10, 125x10
SKULL CRUSHERS 3X10-12 - 105x12, 105x12, 105x8
i didnt take nearly enough time before my last set
EZ BAR CURLS 4X8-10 - 90x10, 90x10, 90x10, 90x8

just a heads-up so everyone can make their plans, it is only 41 days until wrestlemania
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Old 02-18-2008, 07:54 PM   #19
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Quote:
Originally Posted by RobS View Post
just a heads-up so everyone can make their plans, it is only 41 days until wrestlemania
Dude, I have kids (and a wife)....I can't plan that far out in advance!!
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Old 02-19-2008, 12:32 PM   #20
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2/19/08 Lower Body Workout #1

LIGHT ZERCHER SQUATS 3X5 - 135x5, 135x5, 135x5
when deadlift is my max effort movement i fell like zercher squats are a better movement to warm up with than overhead squats

DEADLIFT 1RM - 500x1
i was pumped to get 500, before this i think i had something of a mental block about deadlifting 500 pounds, but now that i've gotten it i think my deadlifts will be able to progress more rapidly, today after i got 500x1 i went for 515. i got it off the ground, but then my grip gave out, i think if i would have taken a longer break i might have been able to get it

GOODMORNINGS 3X5 - 190x5, 190x5, 190x5

GLUTE HAM RAISES - 5???
i tried the "ghetto glute ham raises" that eric3237 provided a link to and i didn't get any complete reps, i was able to lower my self while under control for 5 reps, but i couldn't get back up without pushing off the floor, i'm going to keep working on them, and hopefully in the future i'll be able to get some complete full reps

LEG CURLS 3X10-12 - 155x12, 155x12, 155x12
i did the leg curls b/c i didn't think that i actually got any reps on the glute hame raises

HYPEREXTENSIONS 2X10-12 - 45x12, 45x12

ABS - 6 sets done
3 weighted obliques, 3 weighted abs
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