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Old 11-23-2012, 11:35 PM   #71
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It is 1127pm,so im typing this as fast as humanly possible.

Friday November 23rd - DE Bench

BPI Build-HD mixed in water jug.

Dynamic Benching
8 sets of 3
135lbs
First 4 sets close grip
Last 4 sets ring finger on ring
30 seconds rest between sets

Felt more tiring than usual,but thats good.Or it could be from lack of sleep.

My biceps hurt when pressing.

I kept rest times lower today.Didnt time then,but i didnt wait until i felt fully rested.Still i made progress on most things!

Close grip bench (4 more total reps than last week,same weight,same number of sets)
205 x6
205 x3
185 x7
185 x4

Tricep extensions on floor w/ dead stop
95 x5 (well that settles that)

Power shrugs
225 x20 (been awhile,did 25 at this weight last time)

Negative pullups
9

Pulldowns
200 x6
175 x8
175 x8 (progress all around!)

Dumbell OHP.Goal was 4x15.Goal was not reached
40 x15
40 x15
40 x8

Bent over rear delt dumbell raises
30 x6 (shrugs and pulldowns settled that)

Dumbell front holds w/ 35lb dumbell.Pain and eyebrow sweat.
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Old 11-24-2012, 12:04 AM   #72
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Great workout Elite! Is that negative pull ups I see or are my eyes deceiving me ? Strong stuff bud! Keep it going!
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Old 11-24-2012, 12:29 AM   #73
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Thank you and yes,controlled slowish negative pullups. Gotta start somewhere.


Putting this for safe keeping from my forgetful self,and critique.

3 day strength/mass routine V 2.0

Monday ME Squat OR Deadlift & ME Bench
Squat/Dead assistance with light front squats/GHRs/45 degree back extensions/reverse hypers. Pick 1
Barbell rows or two arm dumbell rows,pick one
On deadlift days supported or inverted rows,pick one

Wednesday Work up to one all out set of good mornings
Power clean+push-press for singles
Strict overhead pressing
Pullups/pulldowns

Friday Dynamic Squats and dynamic Bench
Light front squats or GHRs or reverse hypers or 45 degree back extensions. Pick one
1 arm dumbell rows
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Old 11-24-2012, 05:49 AM   #74
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Strong work ED
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Old 11-24-2012, 09:28 AM   #75
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Quote:
Originally Posted by EliteDreams View Post

Putting this for safe keeping from my forgetful self,and critique.

3 day strength/mass routine V 2.0

Monday ME Squat OR Deadlift & ME Bench
Squat/Dead assistance with light front squats/GHRs/45 degree back extensions/reverse hypers. Pick 1
Barbell rows or two arm dumbell rows,pick one
On deadlift days supported or inverted rows,pick one

Wednesday Work up to one all out set of good mornings
Power clean+push-press for singles
Strict overhead pressing
Pullups/pulldowns

Friday Dynamic Squats and dynamic Bench
Light front squats or GHRs or reverse hypers or 45 degree back extensions. Pick one
1 arm dumbell rows
Looks good. The only thing I would say is that if you find this isn't enough volume to move your presses, add in some assistance tricep work. But I would run it as is first. I prefer adding due to needs rather than possible needs.
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Old 11-24-2012, 01:31 PM   #76
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Thank you both very much Jordan & BtB.
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Old 11-24-2012, 08:32 PM   #77
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Nice plan ED. Looking forward to see how it goes. Push it.
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Old 11-26-2012, 07:48 AM   #78
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Good going ED ... strong numbers ...
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Old 11-27-2012, 05:27 PM   #79
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Love the plan ED, can't wait to see it work for you!
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Old 11-27-2012, 09:05 PM   #80
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I dont know what half that stuff means....but BTB likes it, so it must be top shelf!!
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