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Old 04-17-2010, 09:38 PM   #11
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I would not want to lift in that environment, especially with limited time between lifts. I need at least 4 minutes between max bench attempts to set myself mentally and physically. Big thumbs up for struggling through that mess.
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Old 04-17-2010, 09:57 PM   #12
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Thanks BTB. I don't know how some of those guys made their lifts today. There were a ton of missed lifts and several pissed off dudes when it was all over, each confused, disappointed and a bit angry.

But, yes, my gym was nuts today, and is often a crazy place to train in. After our first year here, my wife switched gyms on me because she couldn't take it day to day. I stayed because it's cheap and, even more, convenient.

But, I'm thankful to get this experience under my belt so my future meet will feel all the more smoother.
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Old 04-19-2010, 12:08 PM   #13
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Default Monday, April 19 2010

Monday, April 19 2010

Bench Press, Transition

I don't know what transition should mean in this context per se, but I basically wanted to work out with moderate intensity today, get some reps, avoid going to failure and think about what I have to improve over the next 10 weeks.

For now, I think I need to watch my elbows on the bench press, make sure they don't flare out. I still caught myself doing that a few times today. Also, I haven't done high reps (6, lol) on a set of bench press in a while.

Stretch. Rotations. Treadmill=10 minutes walking at incline

1) Bench Press

245x4x6

I didn't take any of the sets to failure, though I got tired on the last one. I probably would have failed on 7 though.

2) Dips

BWx10, 70x10, 7, 7, 100x4, 2, 4, 4

I wasn't planning on doing these so heavy today, but my training partner challenged me with the 100, so it was on. He won, though I got more reps on the last two sets.

3) DB Rows

140x18, 16

4) DB Rear Lateral Raises

25x3x12

5) BB Curl with Fat Gripz

115x10, 8

I'm pretty happy with the weight and reps on the curls today. Normally, I just don't do them because my biceps are destroyed from bench pressing and rows, but it was just one of those days...

Treadmill=15 minutes walking at incline

All in all, not a bad workout. I was still a bit tight from Saturday.

Post-Workout: ice, contrast shower, foam roll
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Old 04-19-2010, 06:20 PM   #14
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Good looking workout. I used a 4x6 benching structure for a while and it served me well.

And those are some kick ass DB rows. I wish I could get 140 on a DB.
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Old 04-19-2010, 06:31 PM   #15
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Nice work, haha, I've been patiently awaiting a chance to do arms on my full body routine but to no avail. Looking strong on all your lifts man.
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Old 04-19-2010, 08:21 PM   #16
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Thanks mombow and BTB.

Unfortunately 140 is the heaviest DB at my gym. I'm currently just trying to blast out more and more reps with those. I find that I can get 1-2 more each workout.

I can see how 4x6 would really put some strength and size on the bench. My plan was to do this:

week 1: 4x6
week 2: 5RM
week 3: 3RM
week 4: 2RM
week 5: deload
week 6: 3RM
week 7: 2RM
week 8: 2RM+
week 9: 1RM
week 10: deload
week 11: meet



And, mombow, I occasionally throw in a light day that allows to me **** around and do arms, calves, neck, and abs. But, sometimes I go weeks with ignoring arms, though heavy dips and rows usually have my arms numb by the end of the workout.
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Last edited by cooltom; 04-19-2010 at 10:02 PM.
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Old 04-20-2010, 12:18 PM   #17
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Default Tuesday, April 20 2010

Tuesday, April 20 2010

Stretch and Foam Roll

Stairmaster=10 minutes

1) Squat

(3x5) 315, 335, 355

My back was a bit tight, but it felt good after I got the pause squats (below) out of the way. Almost puked again...which has been a problem every squat workout. It's not an intensity thing, but a morning/breakfast thing. I used to squat in the afternoon and had excellent workouts, no puke, no tightness, but I have to get into the gym earlier these days which forces me to get myself going sooner than I would like, or, as it seems, am able.

2) Pause Squat

255x2x5, 245x5

I was going to do 250x3x5, but I couldn't find the 2.5 plates. Sometimes they are available, sometimes not. The floor of my gym resembles a day care, only instead of plastic trucks and diapers and dolls, it is plates, dumbells and sani. napkins.

3) SDL

325x3x8

4) Decline Situps

BWx20, 20, 15, 10, 10, 10

5) Adductions with Bicycle Tubing

3x20

Stretch and Foam Roll.
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Old 04-20-2010, 08:19 PM   #18
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nice squats man and DB rows from the other day
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Old 04-20-2010, 09:18 PM   #19
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good lifts big man, keep it up
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Old 04-20-2010, 09:21 PM   #20
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Crazy SLDLs. What's your deadlift max?
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