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  #11  
Old 10-10-2008, 12:44 AM
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Ben2285 Ben2285 is offline
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Originally Posted by Venom View Post
Nice big B!!
Quote:
Originally Posted by Link View Post
Wow what a change in a year, looking good
Thanks guys!
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  #12  
Old 10-10-2008, 01:06 AM
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Thursday- Upper Hyper

BB Speed Bench w/ Chains
3 sets 135 + chain x 10

Rack Lockout Bench (set at about midpoint of movement)
275 x 5
275 x 4
265 x 5

Concentrated (slow deep stretch) DB Incline Flyes
55 x 12
60 x 10
70 x 9

Rack Pullups
BW + 55 for 3 sets of 10

Star-Trac Machine Row (seems like it is very light weight but for some reason this machine makes the movement much harder)
90 x 15
180 x 8
140 x 12
140 x 12

Camber Curl
3 sets 80 x 10

DB Preacher Curl
35 x 10, 9 , 10

Lying DB Extension
35 x 10
40 x 7, 8 , 8

Not the best workout today, felt weak and lacked intensity. I haven't gotten the best sleep and had some pretty nasty headaches all week so I haven't been able to be 100%. I'll be back soon though, you can count on that.

A couple of notes on today's workout (which may look odd to those who aren't used to this set up). On hypertrophy days the first exercise for each major muscle group is usually a warm up with 3 pretty light sets of 10 moved very fast and explosively (like speed days for powerlifters), then I move into my work sets. Normally these days are pure hypertrophy focused (lots of volume in the 8-12 rep range) but since I am really focusing on upping my bench power I have incorporated a bit of a westside scheme for chest and tri's training. That's why the rack lockouts and chain bench are in there. This will change though for the next 6 weeks as I am going to try to apply the russian squatting program to my bench. Here's a calculator for that if anyone is interested : http://www.exrx.net/WeightTraining/W...Generator.html

Last edited by Ben2285; 10-10-2008 at 01:10 AM.
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  #13  
Old 10-10-2008, 02:18 AM
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Nice workout!

So have you tried that occlusion training I showed you?
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  #14  
Old 10-10-2008, 02:54 AM
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Quote:
Originally Posted by Venom View Post
Nice workout!

So have you tried that occlusion training I showed you?
Of course my man. I incorporate it every once in a while, usually on my submax power days.
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  #15  
Old 10-11-2008, 10:40 PM
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Past 2 days:

Friday- Legs Hypertrophy

Barball Squats w/ Thick Chain
225 + whatever chain weighs, 3 sets of 10

Leg Press
540 x 12
720 x8
540 x 10

Leg Extension w/ occlusion *30 sec rest btwn sets
135 x 25
135 x 10
105 x 12
90 x 15

Glute-Ham Raise
3 sets BW x 10

Leg Curls w/ occlusion *30 sec rest
105 x 30
105 x 15
120 x 15
120 x 15

Felt a little better today but I am still behind on sleep. I'm a really light sleeper and living in college apartments doesn't coincide well with that on Thursday nights or weekends... I've also dropped preworkout stims for a while as I like to save them for max weeks so I don't have to use truckloads to get the desired effect. On another note I found a crazy sale on bulk x factor from nutraplanet which pulled me in (if anyone is interested let me know). I have used regular x factor before and never really had the accentuated DOMS effects but I have only been on the bulk for a week and my DOMS has been just plain retarded. To be honest I hope it doesn't begin to limit my frequency.

I am not quite sure though what to attribute the accelerated effects to... I can think of a few factors that could play a role in it. 1. Is the fact that it is bulk powder and only 10% Arachidonic Acid so to get the 1 gram of AA it requires a dose of 10 grams powder. I'm assuming the other 90% is a fat source and I'm wondering if it could have more AA. 2. I think this may be the main reason... Most of my protein intake lately has come from skim milk, whey powder, egg whites, cottage cheese, and BCAA powder as I have just not had much of a taste for meat or egg yolks recently. None of these are high sources of AA so I very likely had a much lower rate of omega 6 to omega 3 than usual.

Saturday- Russian Bench/Weak Point Training

BB Bench Day 1 RBP
6 sets 240 x 2

Camber Curl
120 x 12
135 x 8
140 x 8

Incline DB Curl
40 x 8
30 x 10
25 x 12

Seated DB Hammer Curl
40 x 10
drop
30 x 8
drop
20 x 10

Decided to start the Russian Bench program today so my max day can be after an off day. (It is a 3x/week high volume program so I will be using it Sa/M/Th.) This will likely be my only chest exercise for the next 6 weeks up to where I can hopefully hit my milestone of 315.

Last edited by Ben2285; 10-11-2008 at 10:55 PM.
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  #16  
Old 10-14-2008, 03:16 AM
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Monday- Upper Power 55% (except bench)

BB Bench
6 sets 240 x 3

Rack Pullups
5 sets BW + 60 x 5

Lat Pulldown
220 x 8
205 x 10
190 x 12

Camber Bar Curl
5 sets 85 x 5

DB Curl
50 x 10
drop
40 x 5

Rope Tri Ext.
110 x 15, 10, 9, 8

Nice easy day today since I am starting another cycle of periodization. Bench felt good today, I hope it is a sign of good things to come! These coming weeks will really show me though as the workload will continue to increase. Now my program may look a bit confusing so I will attempt to elaborate. Basically I am using periodization for everything except my bench right now which I am using Russian Volume for. So each week I will increase the % of my 5 RM until I do 100% of it, then break it the next week. Bench will be different but the end goal will be the same, breaking my previous PR.

Here are my goals (the exercises I plan to break them on) for the end of this cycle:

Machine Front Squat: 1100 x 5 (previous best 1000 x 5)
Weighted Glute-Ham Raises: BW + 60 x 5
Rack Pullups: BW + 110 x 5
Camber Curls: 155 x 5
BB Bench: 315 x 1
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  #17  
Old 10-16-2008, 04:16 AM
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Tuesday- Lower Power 55%

Machine Front Squat
5 sets 270 x 5 (different style machine so I had to go lighter)

Occlusion Leg Extension w/ 30 sec rest
80 x 30
80 x 10
60 x 12
50 x 15

Glut Ham Negatives
3 sets BW x 5

Machine Leg Curl
120 x 15
150 x 10

Occlusion Seated Calf Raise w/ 30 sec rest
90 x 30
90 x 11
90 x 12
90 x 10

Was at a different gym today so I had to make some adjustments with weights and whatnot due to different equipment. Though I am not caffeinating up or stomping into the gym like i'm ready to kill someone, these few weeks are a nice change of pace to let me recover and get ready to hit some new prs .
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  #18  
Old 10-16-2008, 02:35 PM
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Just noticed you are from PA, PA is representin' on ABC lately. I think we have 3!
Correction, I now think it's 4!
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Last edited by Commander; 10-16-2008 at 02:38 PM.
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  #19  
Old 10-16-2008, 10:38 PM
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Quote:
Originally Posted by Commander View Post
Just noticed you are from PA, PA is representin' on ABC lately. I think we have 3!
Correction, I now think it's 4!
haha yeah buddy! Where in PA are you?
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  #20  
Old 10-16-2008, 11:09 PM
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Ben2285 Ben2285 is offline
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Thursday- Upper Hypertrophy

BB Bench- (day 3 of 18 RV)
6 sets 240 x 2

Machine Pec Flyes
stack (240 but obviously this machine is a bit light) x 20 PR best before was 15
stack x 10
stack x 8
stack x 8

Rack Pullups
3 sets BW + 60 x 10

Plate Loaded Low Row Since my gym doesn't have a low cable row I kinda had to rig up a machine to make this work so the first few sets were just feelin it out
90 x 12
110 x 12
180 x 7
140 x 12

Star Trac Mach. Row
90 x 12
140 x 12

DB Pullover
120 x 8
130 x 6 PR

Seated DB Side Raise
40 x 12
drop
35 x 10
drop
30 x 10

Camber Curls
3 sets 90 x 10

Single Arm Lying DB Tri Ext
45 x 8
40 x 8
40 x 8

Concentration Curls These were supersetted w/ DB tri exts.
45 x 5
35 x 8
30 x 10

Started off a little slow and dragging but as the workout went on it got increasingly better. Felt pretty strong today and set some new PRs which I'm happy about, I think i'm finally coming back from my mini slump.
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