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Post by caalvarez2 on Oct 16, 2009 18:43:02 GMT -5
10/16/09-5/3/1 week 2
standing military press bar/15 95/5
135/5 should have been 3 but i was obviously spacing off 155/3 180/5 PR and 15lbs more than last wave
widegrip pullups 3 sets to failure w/BW
barbell shrugs 3 sets to failure 275
seated rows 135/23 rep PR 145/16 rep PR 155/13 PR
rear laterals 3 sets to failure 40lb dbs
rotator cuff work
military still climbing baby!!!!very very happy!!!
BW 210 WTF?
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Post by Jared Enderton on Oct 16, 2009 19:09:38 GMT -5
dang.. must be nice to hit a pr every time you do the movement haha. not happy with the bw? why?
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Post by caalvarez2 on Oct 16, 2009 21:45:44 GMT -5
i am just wondering how i dropped 3lbs since tuesday.not trying to lose weight,just maintain as long as i stay close to 220.i am not strong enough to compete at 242.
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Post by Jared Enderton on Oct 16, 2009 22:02:52 GMT -5
Gotcha. you still got 5-10lbs before you have to worry about going to 242!
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Post by caalvarez2 on Oct 20, 2009 18:52:54 GMT -5
10/20/09-5/3/1 week 3 bench press raw/full range 135/10 185/5 225/5
275/5 315/3 340/2 up 5lbs from last wave
2 board/raw 365/2
single ply phenom 2 board 385/3 405/3 425/2 today i matched the same number of reps as last week with the same weight,but to a 2 board
flat bench DB press 3 sets to failure 95lb dbs
closegrip bench press 225/11 250/7 275/3
rotator cuff work
*I am VERY excited about Friday's military session.if i hit what i plan on hitting,it will be a 25lb increase over last wave! ;D
BW 211
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Post by Jared Enderton on Oct 21, 2009 11:49:36 GMT -5
Nice work. You seem to have a perfect program going that is allowing you to recover right- yet get enough work in to where you are getting stronger all the time too. That's experience kicking in!
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Post by Jared Enderton on Oct 21, 2009 11:52:55 GMT -5
You said you never do incline bench right(and that most other big benchers don't). Why again? Just out of curiousity- not doubting it at all- obviously it works- just asking.
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Post by caalvarez2 on Oct 21, 2009 13:38:52 GMT -5
You said you never do incline bench right(and that most other big benchers don't). Why again? Just out of curiousity- not doubting it at all- obviously it works- just asking. yeah man we don't do ANY incline work.none of the pros we train with down in Ames do incline movements.i suppose some probably do,but not the guys we know.the reason being is the movement is too harsh on the rotator cuffs (this is what they say),which of course,need to be as healthy as possible when you are benching big weights.and i don't even bench big weights.i have decent bench press strength,but not what i'd like.i'll be completely happy when i can hit 405 for a good single,not a grinder.or 500 shirted in competition,if i decide to go that route again next year,or in the future.
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Post by Jared Enderton on Oct 21, 2009 17:51:29 GMT -5
Gotcha. That seems to make sense. I suppose a lot of incline with not a lot of upper back work seems like a disaster waiting to happen creating the muscle imbalances.
KEep at it. With the rate you are going 405 isn't too far away!!
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Post by caalvarez2 on Oct 23, 2009 20:00:36 GMT -5
10/23/09-5/3/1 week 3
standing military press bar/15 95/5 115/5
150/5 180/3 200/3 BIG TIME PR and 25lbs more than last wave
widegrip pullups 3 sets to failure w/BW
barbell shrugs 3 sets to failure/315
seated rows 140/26 rep PR 150/16 rep PR 160/11 PR
rear laterals 3 sets to failure/40lb dbs
rotator cuff work
militaries rule!hells yeah!!!
next week is deload,and i need it.my joints are beat up this week.might not do anything at all,just depends on how i feel on monday.
BW 213
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Post by caalvarez2 on Nov 4, 2009 11:41:53 GMT -5
11/3/09-5/3/1 week 1
bench press paused at chest raw/full range 135/10 185/5
225/5 250/5 275/6
widegrip pullups 3 sets to failure w/BW
paused flat bench DB press 95/10 95/6 95/6
widegrip barbell rows/paused at stomach 95/16 115/11 135/11
rotator cuff work
*275/6 on bench was cake,probably could have gotten 10 reps.i took my %'s way down on bench for this wave.i think i was working too close to failure and my %'s were too high for the last 2 waves,which is why i ended up in OT at the end of last wave.so from now on the only thing going to failure will be my pullups.i changed a few things around on each of my 2 training days for this wave in hopes that my bench will start moving again.no shirt work this wave.just good ol raw work.no more raw singles either.maybe 4wks or so out from a meet,but not any sooner.
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Post by Jared Enderton on Nov 4, 2009 13:07:32 GMT -5
I like how you used the last 2 waves to figure out where you went wrong. Most people wouldn't use their logs or their past training to break it down in a way like that. That looks like a great plan. If you're overtrained there's very very small room for improvement, usually just taking steps backwards.
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Post by caalvarez2 on Nov 6, 2009 19:49:50 GMT -5
11/6/09-5/3/1 week 1
standing military press bar/15 95/5
120/5 150/5 180/6 rep PR-had at least 1 maybe 2 reps in the tank
closegrip bench paused at chest 225/10 250/6 275/4
DB military press 35/16 50/12 60/6
OH skullcrushers 75/21 95/13 115/11 PR
barbell shrugs 3 sets/315
grip work for fun plate pinches 2 45lb plates each hand 3x left hand/5x right hand/until grip failed
rotator cuff work
*today was a good day!i felt really strong this week.i definitely needed those 10 days off.i might do that again after this wave and see how it goes.no deload,just 10 days off.i like that! ;D
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Post by caalvarez2 on Nov 10, 2009 21:59:29 GMT -5
11/10/09-5/3/1 week 2
bench press paused at chest raw 135/10 185/5 225/5
250/3 275/3 295/4-cake.had 6 or 7 reps in me.
widegrip pullups 3 sets to failure w/BW
paused flat bench DB press 95/11 95/7 95/6
barbell rows 105/16 125/12 145/12
grip work plate pinches with 2 45lb plates each hand
rotator cuff work
*so far so good.felt great today.i might raise the % on bench for next week a little since everything's been so easy.but we'll see how i feel next tuesday.i don't feel beat up like i did the last 2 waves,so i know that lowering the %'s is what i needed to do and it worked.
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Post by Jared Enderton on Nov 10, 2009 23:32:29 GMT -5
Nice job. How's the training partner doing? You still messing around with the grippers too?
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