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Old 02-19-2014, 03:33 PM   #371
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Not sure really. Most of my strength was built from high school football off-season and summer programs. Some of the workouts I did weren't very smart. freshman-junior years of high school when I was in powerlifting as well as football I would sometimes get in 3-4 bench sessions a week. A lot of the time we would do a bench day in off-season, then after a 20 minute break do powerlifting workouts with gear on. 4 years of high school my bench went from oh..165ish-320 from all of that. Keep in mind that every year for football we didn't workout in season. So it was 8 months lifting, 4 months only football. Wasn't the most effective, especially when I'd lose 20 pounds a football season.

Probably more than you wanted to know, but basically: 165-320 in 4 years with 8months lifting, 4 months not. We would bench 3-4 times a week, flat with accessories.

Recently however, my bench progressed a lot from simple progression benching once per week. Past ~2years I've gone from 320-380ish by mostly doing heavy 2-5 reps followed by 3-4 sets of 4 close grip bench. Also heavy BB rows helped as well.

Whew, didn't mean to type a novel haha, hopefully that helps.
Love the detail! Thanks brother. I aspire to bench as much as you!
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Old 02-19-2014, 03:57 PM   #372
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Love the detail! Thanks brother. I aspire to bench as much as you!
Not a problem, keep at it! I can definitely see you throwing up 300+ around 165-170lbs.
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Old 02-19-2014, 04:11 PM   #373
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Tearing it up Nick. I do miss seeing you do heavy ass deadlifts.
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Old 02-19-2014, 04:22 PM   #374
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Not a problem, keep at it! I can definitely see you throwing up 300+ around 165-170lbs.
Well considering I'm hovering around 177/180 I guess I'll have to hit above that! lol

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Tearing it up Nick. I do miss seeing you do heavy ass deadlifts.
Thanks fen. Yeah, I love singles and doubles with deadlift, but honestly my CNS is in no shape to pull like that at 5:30am. I think they periodization period where I focus on muscle size will do me good if I wish to compete again in the future.
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Old 02-20-2014, 09:56 AM   #375
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2/20- SQ + accessory in AM in Denver
Low Bar
245x12 -> +5lbs and exceeded rep goal; increase to 250
230x10
210x13 -> + 1 rep
195x14 -> + 1 rep
High Bar
155x20 -> +5lbs; increase to 160

Added reps to SLDL
Added weight to leg extension, calf raises
Improved form with standing DB curls
Farmer's Walk: 100lb dbs x 130 steps, 80 steps
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Old 02-20-2014, 10:01 AM   #376
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How are the squats coming along in terms of form and feel? Is HB going OK?

It's cool you are doing both low and high bar at any rate. Good work Nick!
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Old 02-20-2014, 10:04 AM   #377
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How are the squats coming along in terms of form and feel? Is HB going OK?

It's cool you are doing both low and high bar at any rate. Good work Nick!
Squats are going well. Was going to snap some vids today but my phone died right before walking in to the gym. It's definitely an adjustment lifting relatively "heavy" at 5:30am, but I cannot complain.

Form and feel wise I definitely feel like I'm sitting back more on low bar and as Steve pointed out, my upper back/body seems to slack (due to fatigue of higher reps mostly likely), so as long as I'm mindful and focus on flexing the lats as well as bracing my abs for "impact" I should be in good shape.

After our discussion and conversations with Steve I feel as though low bar is optimal for my main "work sets" at this point, but high bar definitely hits the quads harder so I like having both.

The high bar set is always a nice "finisher" lol, but definitely a mental battle.
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Old 02-21-2014, 12:35 PM   #378
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2/21: Conditioning
Incline Treadmill - 3.7 miles in 60 minutes @ 11% grade
2094 vertical feet and est 775 cals
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Old 02-21-2014, 02:21 PM   #379
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Strong squatting Nick! Love the volume. Too lazy to look too far back, but where is your bench these days?
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Old 02-21-2014, 02:26 PM   #380
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LD.... great work.

where do you train in Denver? I was there last week on biz and stumbled into a nice, hardcore gym in S.W. Denver - Iron Warrior Gym.
One of the owners, J.J., was there and toured the facility with me.
One of those 'key gyms' that open 24.
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