Machine-Like: Time To Get Strong and Defy Gravity

[WorkoutMchne]

Defying Gravity, Workout #17, Jan. 31st, 2010: Heavy Bench
Bench
265-4
275-4
295-2
300-1
310-1
Incline Bench
225+2chain-4
225+2chain-4
225+3chain-3
Dips
2plates+25-4
2plates+25-4
2plates+25-4

Solid, only my second heavy bench day since my meet quite a while ago. With the non-linear rotation there are two weeks between heavy days. 310 was quite easy at the end, could hit 320 or 325 for a touch and go max, but after this cycle I may need to feel a few more heavy days, because I don't think progression is what it should be, but it's hard to tell, I could just be asking for too much. Possibly an extended Russian routine in the future, just to switch it up, we will see how things play out after two more weeks. Anyways, heavy squat tomorrow, time to go to work. Weight was 179 this morning.

[Ellingham]

Bench is looking strong man, i always like reading your workouts as they are the type of workouts i hope to be doing in the future

[WorkoutMchne]

Originally Posted by Ellingham

Bench is looking strong man, i always like reading your workouts as they are the type of workouts i hope to be doing in the future

Thanks man, I appreciate it. You've made tremendous progress so far, there is no doubt that you will continue to make huge progress with the work ethic that you have demonstrated so far.

Defying Gravity, Workout #18, Feb. 1st, 2010: Heavy Squat
Squat
350-4
365-4
380-2
395-2
405-1
Front Squat
245-3
265-3
275-3

Good stuff today. The single with 405 wasn't on the program, it was supposed to be 4,4,2,2 but 405 at the end was there for the taking, so I just knocked it out, should be good for a 415 max right now. Off tomorrow and Military on Wednesday.

I have two more weeks on this cycle and then I have decided to taper one week and being an "Extended Russian Routine" Peaking Cycle. It is going to be pretty miserable and awesome all at the same time. All you do is squat, bench, and deadlift with crazy high volume...I can't wait. A lot of work to do, so I'm going to finish my monster steak and get at it. Weight still at 179 in the mornings.

[will-work4andro]

can't wait to see how the extended russian routine goes...for those who have not seen it...it is very...very...VERY intense

[WorkoutMchne]

Originally Posted by will-work4andro

can't wait to see how the extended russian routine goes...for those who have not seen it...it is very...very...VERY intense

Yes, it is. And I need to thank Andro here, as I asked for his input on the program and he gave me great feedback. I will post the program here for everyone to see as I get closer to starting it.

Defying Gravity, Workout #19, Feb. 3st, 2010: Heavy Military
Military
160-4
165-4
175-2
185-2
Close Grip Bench
225-3
240-3
250-3
Paused Floor Press
235-3
245-3
255-3

Nice little workout today. Final sets on each lift were PRs. Note: I always pause floor presses as it mimics the lockout of the bench better. Specificity is the key and doing touch and go floor presses seems to be counter-productive. Deadlift tomorrow.

[WorkoutMchne]

Defying Gravity, Workout #20, Feb. 4th, 2010: Deadlift
Deadlift
425-3
450-3
465-2
480-1
505-1
Good Mornings
225-8
250-6
275-7
Pullups
25-4
25-4
25-4
ChinUps
35-4
Bent Over Row
135-10
155-10
165-8
175-8

Good stuff. 505 wasn't scheduled for today, but felt strong, so knocking out 505 after all that was nice. No idea what I could pull for a max right now, but it's a lot. Off tomorrow and hypertrophy bench on Saturday.

[Ellingham]

Just stopping by to say thanks for the advice, it was very helpful.
Workouts looking kick *** as always

[President Wilson]

even your close grip bench is insane. Nice work man

[tmkeehn]

Hey man, just wanted to say I've done a modified version of your dynamic workout the last couple weeks and it feels great. I had a dynamic warmup before that, but yours seems to warm up nearly everything.

[WorkoutMchne]

Originally Posted by Ellingham

Just stopping by to say thanks for the advice, it was very helpful.
Workouts looking kick *** as always

Anytime time man, can't wait to follow your next program.

Originally Posted by President Wilson

even your close grip bench is insane. Nice work man

Thank you sir.

Originally Posted by tmkeehn

Hey man, just wanted to say I've done a modified version of your dynamic workout the last couple weeks and it feels great. I had a dynamic warmup before that, but yours seems to warm up nearly everything.

That's awesome man, I'm glad to hear that it is working for you.

Defying Gravity, Workout #21, Feb. 6th, 2010: Bench
Bench
255-6
240-6
245-6
285-2(Paused)
300-1(Paused)
Incline Bench
205-6
205+4chain-6
225+4chain-3
Dips
2plates-8
2plates-8

Okay, so today was a hypertrophy bench, it started off that way with 255 for 6 as scheduled, but it didn't necessarily stay that way. Here's why: I think I am going to max next week on bench and squat before I taper to begin the Russian cycle, so I want to get a couple heavy paused benches in. I was quite pleased with how it went. Pausing 285 for a double and 300 for single was nice after the 3 heavy sets of 6 before. And both paused sets were relatively easy. Looking forward to maxing next week, probably hit a touch and go max then some paused singles. Hypertrophy squat tomorrow, must hit 365 for at least 6, it will happen.