|
Post by Jared Enderton on Sept 16, 2009 19:22:09 GMT -5
wow... keep it up. That is awesome- still setting PR's! Stay focused and motivated man, its awesome to see the progress.
|
|
|
Post by caalvarez2 on Sept 18, 2009 13:45:06 GMT -5
9/17/09-5/3/1 week 2
standing military press bar/15 95/5
115/3 145/3 165/4 PR
wide grip lat pulldowns 130/16 130/13 130/11
seated rows 130/13 140/11 150/8
rear laterals 3 sets to failure/35lb dbs
rotator cuff work
|
|
|
Post by Jared Enderton on Sept 22, 2009 14:44:57 GMT -5
PR after PR on the military press--- that will probably continue at least for a few more weeks until you've done it with some consistency. Great job
|
|
|
Post by caalvarez2 on Sept 22, 2009 18:52:54 GMT -5
9/22/09-5/3/1 week 3
bench press paused at chest raw/full range 135/10 185/5 225/5
275/5 315/3 *335/2 PR **355/1 PR
3 board 365/2 365/2 365/1
paused flat bench DB press 95/8 95/7 95/5
wide grip pullups 3 sets to failure w/BW
paused closegrip bench press 225/9 250/4 275/2
hammer curls 3 sets to failure/35lb dbs
rotator cuff work
*had another rep left in the tank with 335
**last wave i hit 350 for 1 touch and go
paused bench press for life bro's ;D
bodyweight 208 today
|
|
|
Post by caalvarez2 on Sept 25, 2009 18:41:49 GMT -5
9/25/09-5/3/1 week 3
standing military press bar/15 95/5 125/5 150/3 *175/3 PR
wide grip lat pulldowns 130/21 130/16 130/16
barbell shrugs 3 sets to failure/250
seated rows 130/16 140/13 150/11
DB rear laterals 30/16 35/16 40/11
rotator cuff work
*militaries were cake today bros.i had 2 reps left in the tank with 175.i should have went with 185,but after last week i didn't think i was there yet.next time bitches.
bodyweight today was 209.
next week is deload.
|
|
|
Post by Jared Enderton on Sept 25, 2009 22:07:02 GMT -5
I'd keep inching it up there... not taking too big of leaps(just like you're doing). Keep it up man.
|
|
|
Post by caalvarez2 on Oct 5, 2009 11:57:14 GMT -5
10/4/09-5/3/1 week 1
drove down to Ames,IA to train with a few pro benchers that i know.i had a bad day,but the other 4 guys all hit PR's.i don't know what happened,i just ran out of energy really quickly and felt like shit.i slept for 11hrs last night and still feel sluggish today.i hope i'm not coming down with something.we don't train again until friday,so hopefully i'm better by then.
bench press paused at chest raw/full range 135/10 185/5 225/5
275/5 295/5 315/4 wanted at least 5 maybe 6 but didn't happen
3 board 315/5
2 board 315/3
done.ran out of energy after last set of bench.kept my head up though and helped the other 4 guys out.all in all it was a great day of training and we all had a great time.its always fun to get a good group of meatheads together to train and shoot the shit.
|
|
|
Post by Jared Enderton on Oct 5, 2009 14:00:49 GMT -5
Live to fight another day. You're smart enough to where if you're not having a great day you don't just kill yourself afterwards (tons of reps, etc). I always like training with different ppl, I always learn something new. That's pretty cool. Did Lance go down with ya? Isn't that your training partners name?
|
|
|
Post by caalvarez2 on Oct 5, 2009 15:46:31 GMT -5
yeah man Lance went with me.he had an awesome day.he hit a huge PR-405 for 1 to a 1 board in his 2ply RageX.he did it with a screwed up right calf muscle too,he pulled his calf muscle last week and was on crutches yesterday and still hit a huge PR.so his bench press mechanics were a little off too as he couldn't get his right leg tucked under him completely.i am really excited for him for next year.405 will more than likely be an opener for him next march.and he will be in the masters division too.he weighed 209.5 yesterday as well,which is the heaviest he has ever been.he had the best day out of all of us.
|
|
|
Post by Jared Enderton on Oct 6, 2009 13:39:01 GMT -5
wow. That is pretty sweet. he's got some big things ahead of him it looks like
|
|
|
Post by caalvarez2 on Oct 10, 2009 15:27:54 GMT -5
10/9/09-5/3/1 week 1
standing military press bar/15 95/5 115/5 140/5 170/6 rep PR and 15lbs heavier than last wave,also easy as shit
widegrip pullups 3 sets to failure w/BW
seated rows 130/22 rep PR 140/15 150/13 PR
rear laterals 3 sets to failure/40lbs dbs
barbell shrugs 3 sets to failure/250
rotator cuff work
bench might be stalling a little but military is flying up.a new PR every week so far.very happy with my progress on these.
BW 212 yesterday
|
|
|
Post by caalvarez2 on Oct 12, 2009 18:54:24 GMT -5
10/12/09-5/3/1 week 2 bench press raw/full range 135/10 185/5 225/5
275/5 300/5 315/4 same as last wave my raw bench has stalled for about 2 months now,so i decided to try some shirt work in my single ply phenom,the only shirt that didn't bother my left arm.i haven't been in this shirt for about a year now,when i was still 198lbs.and it is TIGHT!!!
single ply phenom 3 board 365/3 385/3 405/3 425/2 everything felt light in my hands.arm and back feel fine,no pain.but i'll find out in the coming days whether or not this was a good idea.
flat bench DB press 95/11 95/6 95/6
closegrip bench press 225/5 250/4 275/2
rotator cuff work
|
|
|
Post by Jared Enderton on Oct 12, 2009 18:57:48 GMT -5
What is the lowest board you do work on? I know I've at least seen 2, 3, and 4 board mvmts..
|
|
|
Post by caalvarez2 on Oct 13, 2009 13:54:53 GMT -5
What is the lowest board you do work on? I know I've at least seen 2, 3, and 4 board mvmts.. i have worked a 1 board before.but the pros i train with down in Ames those guys use 1/2 boards too.
|
|
|
Post by Jared Enderton on Oct 13, 2009 13:59:56 GMT -5
Gotcha. I have never worked with boards before, but, then again- I have only competed in a few bench contests, and never trained specifically for one. If I ever do I'll have to pick your brain on some of that stuff
|
|