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  #341  
Old 04-27-2009, 01:40 PM
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C/P Week 2

Saturday April 25th

Deadlift
400x2 (felt heavier than it should, I might have hit legs too much this week between cardio and squats)

Speed Deadlift (90 seconds of rest between sets)
325x3
325x3
325x3
325x3
325x3
325x3
325x3
325x3

3 sets of this circuit (resting 90 seconds between sets)
SLDL 220x8
EZ Barbell Row 110x8
Underhand Plate Loaded Lat Pulldown 140x8
Good Morning 140x8

Ab Bench crunch 30x10 3 sets supersetted with plank work

Back fascia & Hamstring fascia stretching

2 days later my back and hamstrings are still sore. C/P is killer so far and only get get worse!

Supposed to hit DE day for Bench on Sunday, but my mother-in-law unexpectedly asked me to mow her grass and between church and my wife going to a bridal shower and then my wife getting some kind of stomach sickness, no time to workout.
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With God's help...Mens sana in corpore sano

Last edited by Commander; 04-27-2009 at 02:18 PM.
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  #342  
Old 04-27-2009, 02:20 PM
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Last weeks bodyweight average: 198.6
Previous Macros: Calories 4403, fat 137, carbs 543, protein 257

This week's bodyweight average: 199.3
Macros will remain the same.

I might push the bulk for another week and see if my average can top 200 before going on a mini-cut similar to what Layne Norton recommends. I am started to get sick of eating so much.
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  #343  
Old 04-27-2009, 04:29 PM
icehawk icehawk is offline
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Hey man. Just wondering what the ROM difference is like between bumper plates and standard ones. I hit 315x5 on deads with bumpers last time (training at campus gym), but now I'll be limited to using standard plates. Do you think I should try 315 again with standards or should I be okay to do 325? Thanks.
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  #344  
Old 04-27-2009, 05:31 PM
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I believe it is about 1.5 to 2 inch difference. But I suppose some standard plates may be different. I would recommend staying with 315 for this week. Overall, better to play it safe with the deadlift.

Well, I should ask, do you mean standard Olympic plates as compared to bumpers or actually standard plates with the old 1 inch hole?

I lift with the old 1 inch bar and standard plates.
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  #345  
Old 04-27-2009, 05:56 PM
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Quote:
Originally Posted by Commander View Post
I believe it is about 1.5 to 2 inch difference. But I suppose some standard plates may be different. I would recommend staying with 315 for this week. Overall, better to play it safe with the deadlift.

Well, I should ask, do you mean standard Olympic plates as compared to bumpers or actually standard plates with the old 1 inch hole?

I lift with the old 1 inch bar and standard plates.
They aren't the colorful ones you see people doing clean and jerks and snatches with... they look more like this: http://www.youtube.com/watch?v=LG3eh...rom=PL&index=1
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  #346  
Old 04-27-2009, 06:43 PM
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Hard to tell without measurements, but they look similar in diameter to Olympic. If you are switching to standard it will be a slightly longer ROM so I would stick with 315.
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  #347  
Old 04-28-2009, 01:46 PM
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Bodyweight upon waking: 201

Week 1 Big Bad Bench

Day 2 — Dynamic effort day
1) Bench Press: 60% of 1RM. Total: 8 sets of 3 reps. Make sure sets are performed with compensatory acceleration i.e. lift the weight as fast as possible off your chest, really accelerating that bar. Rest 45 seconds between sets.

162x3, 8 sets

2) Bench Press (medium grip): 2 sets of 20 reps

112x20, 2 sets

3) Elbows Out Extensions (Tate Press): Warm up then 4 sets of 8 reps, using the same weight for all 4 sets

22x8, 4 sets - THESE FELT AWESOME!

4) Face Pulls: 4 sets of 8 reps using the same weight

40x8, 4 sets

5) Side Dumbbell Raises: 3 sets of 12 reps using the same weight

5x12, 3 sets (very strict, no momentum)

This program feels great, I am only 2 workouts into the 8 week, 16 workout plan. But it targets my weak point, triceps, and I think it is going to work wonders for my bench.

During this workout I worked in some squat work:

Squat
120x5
170x4
220x2
270x1
320x1
340x3 PR

Squat Widowmaker
200x20

Nice 30 lb jump from last widowmaker. This felt closer to how a widowmaker should feel. I had to pause at the 10th rep and from there it was basically a few reps at a time before pausing for a few breathes. I definitely have room to move up though.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #348  
Old 04-28-2009, 02:40 PM
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nice squat 340x3 is tremendous.
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  #349  
Old 04-28-2009, 03:45 PM
icehawk icehawk is offline
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200x20
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  #350  
Old 04-28-2009, 04:03 PM
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Still hittin PR's I see. Good job. I also see you are now over that 200 mark. Congrats!
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