MAB's 4 Day Powerbuilding Extravaganza

[BendtheBar]

Originally Posted by jslep

man i love this work out.......i may just have to steal a little portion of it!

Steal away. Or at least give it a test run for a week. It sure beats the same old, same old. And is good for both strength and muscle.

[rippednmichigan]

405 on the deads big guy, DAMN!

[BendtheBar]

Originally Posted by rippednmichigan

405 on the deads big guy, DAMN!

I wish it was 495....or 585...

[jwood]

Originally Posted by MuscleandBrawn

I wish it was 495....or 585...

405 is still pretty monsterous, you will get to these numbers soon!! Nice workout big guy!

[BendtheBar]

Extravaganza, Day 4

11/10/2009: Shoulder/Bicep Day

Workout Time: 5o minutes

Workout Grade: A

Every time I read the word extravaganza, I bust out laughing.

Decent workout today. It's the first time I have trained overhead pressing movements strictly for strength, and it went well. After my 6x3 sets, I had a very intense shoulder pump. Not as bad as the pumps I get on creatine, but close.

I was tired today. Didn't sleep well last night.

Overall a strong and fun workout.

Seated Press Behind the Neck - 120 second rest between sets
185 x 2/2/2/2

Seated Military Press - 60 second rest between sets
145 x 3/3/3/3/3/3

Seated Press Behind the Neck - 30,30,60,60 seconds rest between sets
170 x 3/2/1/2/2 Total = [10]

Upright Rows - 30,30,60,60 seconds rest between sets
95 x 10/7/6/6/6 Total =[29]

BB Bicep Curls - 30,30,60,60,90,120 seconds rest between sets
95 x 4/4/3/4/4/4/4 Total =[27]

[jwood]

Nice workout big man, numbers are looking strong, keep at it!

[glwanabe]

Looks like your not limping anymore. It's getting harder to catch you.















You may not see me in the rearview yet, but I'm coming!

[BendtheBar]

Thanks guys. I feel really determined to hit my old numbers.

[rippednmichigan]

Nice numbers man especially those presses.

[BendtheBar]

Extravaganza, Day 5

11/11/2009: Leg Day

Workout Time: 52 minutes

Workout Grade: B+

For some reason, I thought it was a good idea to pull out the box and warm-up with box squats.

No, I don't hate box squats. Far from it. I just have a tendency to squat "too wide" when box squatting. I tweaked my right knee just slightly while warming up, most likely from lack of concentration and improper foot placement. It wasn't anything major...so I put the box away and got back to Olympic-style squatting.

The roughest part of this workout is the RDLs. They absolutely kill me. My wrists, lower back and lungs burn.

Overall, the squats seem relatively light, which reassures me that my max is still somewhere in the mid-4's. BTW, I REALLY hate hamstring curls and will probably throw them overboard and do 7 sets of RDLS with one minute rest between starting next week.

Squats - 2 minute rest between sets
365 x 2/2/2/2

Squats - 1 minute rest between sets
315 x 3/3/3/3/3/3

RDLs - 30,30,60,60 second rest
195 x 9/5/4/4/4 Total = [26]

Hamstring Curls - 30,30,60,60 second rest
70 x 7/3/3/3/3 Total = [19]