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4/28/08 DE Bench

DE Flat Bench
Barx10x2
95x10,8
120x9x3

Pull Up
BWx7,6,5,4

Push Press
140x5,5,4,3

Dips
BW+25x10,6

CG Bench
155x8
135x6,5

Hammers
35x10x3



Wasnt feeling it at all today,which resulted in a shitty workout..oh well shit happens..

4/30/08 DE Squat/DL

Speed Box Squats
Barx10
95x8
120x8x2

Speed Deads
155x10x1

Pull Throughs
30x10x4

Pulldown Abs
60x20x3


5/2/08 ME Bench

2 Board Press
Barx10
95x10
115x8
135x6
155x3
175x3
205x3
225x3
235x1
245x1
260x1
265x1
270x1


Pendlay Rows
155x8x4

Rolling DB Tri Ext
15x12
20x10x3

Face Pulls
70x12x4

DB Curl
20x12
30x10x3

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My WSB Journey


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"You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

PoWeRLiFTeR

Looking good.

thanks bro!

4/7/08 DE Bench

DE Flat Bench
Barx20x2
95x8x2
135x3x9

Hammer Grip Pull Ups
BWx8,7,6,5

DB Shoulder Press
55x10,10,8,6

DB JM Press
20x10x4

Pushdowns
65x8x2

DB Curl
40x8,7,6

Face Pulls
75x10x4


5/9/08 DE Squat/DL

Speed Box Squats
Barx10x2
95x10
115x6
135x8x2

Speed Deads
185x10x1

Ghetto GHR
BWx8,6,6,6,6

Pull Throughs
20x12,10,10,10

Decline Sit Ups
35x12,10,10

Pulldown Abs
50x15x2
30x20

5/12/08 ME Bench

2 Board Press
Barx15x2
95x10
135x8
155x3
185x3
205x3
225x3
235x1
250x1
265x0
255x1

VERY fucken pissed about this ME session...I got to 250 which i got pretty fn easy last week but today it was like WTF hard,so i was like oh no this is not fn goood..I load up 265 and bomb the shit out of it,i got like 2 inches off the board and BAM shit went nowhere spotter had 2 help me,so i drop it down to 255 and barely get that!! WOW i was so mad..so yea the rest of my workout was just WHATEVER...Im thinking maybe i need a deload or sumthing i been going heavy for months now,any suggestions?

DB Rows
80x8x4

Dips
BW+25x8x3
BWx25x6

DB Side Laterals
25x12
20x10x2

Front Raises
45LB Platex12x2

Face Pulls
30x20

BB Curls
95x7,5

Hammers
30x12,12,10

OK, one problem with your singles is your build up. You are doing between 30 to 50 "reps" if not more before you get to your max for that day. It's a bit much. Also, are you rushing throught this? You have to rest and then rest more than you think you need between atttempts. There is no medal for speedy.

You start out with 30 reps on the empty bar as opposed to the one set of 10 from last time. No surprize if things didn't go as planned. You want to avoid a big buildup of waster products. Lactic acid, blood pump all that. A little can help you lift more efficiently. A lot will shut you down.

One set of 8 to 10 with the empty bar should be sufficient. All you need to do is grease up the joints a bit.

After that, with the 95 I would avoid going over 5 reps. It would be better, imo, to do a couple of sets of lower reps if you really think you need so many...which you probably don't.

But here you do a set of 10 with 95 and then a set of 8 with around 50 percent of your projected max. Again....much more repping than needed. One set of 3 should do it. (Remember your body should be WARM already before you even start lifting)

Then after that you can start adding about 10 pounds at a time for SINGLES until you get to your max for that day. If you are feeling really good and you know that you can hit your max you can skip ahead as long as things feel nice and tight.

So for this last workout say something like this:

You guestimate that your max is somewhere between 260 and 270 (not really necessary to guess at all though)...

BarX8-10
95 5
155 X3
185X1
195X1
205X1

Then you could keep building up 10 pounds at a time or move up a bit. Either way it's a LOT less than what your were doing. But say...

220x1
245X1
255X1
270X1

You want to rest at least a minute between the earlier sets and then as you move into the heavier sets and once you get past the 220 range you need to recognize that you are already probably upwards of 85% of your max so you don't want to be rushing through that. Good rest periods as long as needed. Anything above 90% will COUNT afterall.

So in this example, once you hit 270 you already have 3 singles. Then all you have to do is accumulate however many more is in the plan. For me that would usually be something like a three week period with 7 to 8, then, 5, then 9 to 10 then backoff with some easy triples or something (so 4 week cycle). No, that is not a lot. But I'm good at high intensity work.

If you think that you cannot do more than, say 5 singles (that is the max PLUS whatever singles you do above 90% before or after the max) then do less. Say 3 or 4. Then next time do 2. Then next time after that try for 6 or so. But I bet you can do more than that you just need to take your time and net fatigue yourself with the warmup sets at the beginning.

You will probably be find it goes a lot better if you use a better buildup but the one I gave is just an example for reference...you got to figure you what works for you but definitely what you were doing is TOO much. You should use as many singles in the buildup as YOU need. But don't put so many triples or doubles in. I think 0311 mentioned that before. Volume doesn't count for anything here.

Remember that your relative max for the day and all your single attempts should be good form. You are not going for an all out PR like you are in a powerlifting comp.

My suggestion would be that you backoff with something easier for a week or two and then go at the singles again with a more moderate approach. And you can't do singles all the time. You gotta mix it up. You may be a person who needs to build up so that the singles cycle is more of a "peak" or you may be able to do it more by feel just making sure that the intensity cycles down and up so you don't end up losing ability through too much CNS intensive stuff.

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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.

Eric is absolutely right. You are doing way too much volume prior to your max attempts. Lighten the load (volume) a bit and you will probably perform a good deal better. Good luck.

__________________
Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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^^^ agreed.


what you are doing looks more like a pyramid "workout" instead of a "warmup" i am honestly not the greatest at telling you what you should do to warm up but it def looks more like a full workout instead of a buildup to what your absolute max is. this aint the best guess but i would imagine that weight started getting really heavy aroun that 205/225 mark it shouldnt have fely as heavy as it did.

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OH SHIT!!!! ITS THE COPS!!!!

You clearly don't know shit about fuck - KANE

You're not some sort of mystical creature that is immune to a training effect- KANE

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway

Hey guys thanks for all the advice

i really appreciate it

Will def lower the volume and see what happens..

thanks!

Yeah...like Monsta is saying it shouldn't start to get real challenging until you actually get to the acclimation stage. From there it will depend on the individual how they react. But really what should ideally happen is that some of your heavy build-ups, say from the 85% range and higher should feel kinda heavy, but with proper rest you actually should should improve as you go along. I.E. the acclimations are getting you ready for the heavier weight, say, tuning up your CNS and such.

When you really start responding well to the high intensities you should get a lot of potentiation. So while your max, for instance, may feel very challenging, the subsequent singles to round out the day, may feel light, even though you would expect to be tired. But unless you are very liberal with rest it won't work. Also, I have to keep stressing that QUALITY is of the utmost. If you cannot maintain quality, don't do it. You will screw yourself bigtime.

BTW, I know my descriptions aren't WSB style. That's just the way I like to do it...works a charm though