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Old 08-19-2010, 09:48 AM   #281
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I like them as an assistance for overhead presses and I'm always looking to hit my triceps harder so the close grip is an extra benefit. I think it has better carryover to an overhead press than a flat bench press.
Good to know. I've never tried the CG inclines.
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Old 08-20-2010, 01:04 PM   #282
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Default Friday, August 20 2010

Deadlift Deload

Since it was a scheduled deload day, and I actually did it, I did RDLs instead of the conventional deadlifts to get a little more hamstring work in.

1) Warmups
A. Stairmaster=10 minutes
B. Stretch and Foam Roll
C. Box Jumps up to 40'' box


2) RDL

315x3x8


It's been a while since I've done these. I don't have the numbers in front of me, but I believe I did about 335x10 a few months ago.

3) Front Squat

225x3, 245x3, 275x1, 295x1, 245x4x2

4) Leg Curl

200x4x10

5) Treadmill Prowler Sprints

8 sprints x 15 seconds

6) Ab Wheel

5x15
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Old 08-20-2010, 05:24 PM   #283
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Everything is looking good! I like the structure of your training sessions very solid! Keep it up!
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Old 08-21-2010, 01:56 PM   #284
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Everything is looking good! I like the structure of your training sessions very solid! Keep it up!
Thanks Tony. I feel like I'm getting stronger. I also gained some weight over the last six weeks--only four pounds, but people that see me all the time tell me I look noticeably bigger... in a good way.
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Old 08-21-2010, 02:08 PM   #285
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Default Saturday, August 21 2010

RE Bench Press Deload

For my deload today I just decided to do lots of reps with minimal rest. On the Bench Press I probably took about one minute between sets and I moved my grip inward with each set.

1) Bench Press

225x10 (paused), 225x8 (first five paused), 225x3x5 (paused), 225x2x3 (paused)


I got tired really fast. Overall this was good for conditioning.

2) Dips

120 @ BW in 10 minutes

3) BB Rows

225x10, 275x3x6


These were very difficult. I've been doing DB rows instead, for a while now. I think I need to make this exercise a staple.

4) Preacher Curls

85x2x10, Drop Set 85-> 65 -> 45

5) Hammer Curls

45x12, 55x2x8

6) Cable Triceps Extensions

160x3x10


Next week I'll be back into another cycle with heavy weights and low reps.
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Old 08-21-2010, 04:58 PM   #286
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Really impressed with the dips. Any clue how many breaks you had to take?
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Old 08-23-2010, 11:35 PM   #287
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Really impressed with the dips. Any clue how many breaks you had to take?
It felt like I took a lot of breaks. I think I did about 20 on my first set, then about 8 on the rest.
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