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#12
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
10-10-2008, 02:18 AM
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Nice workout!
So have you tried that occlusion training I showed you? 
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences B.S. (Hons) & M.S. in Kinesiology, CSCS Vice President, ABCbodybuilding Co-Editor. of JHR Venom@abcbodybuilding.com Bible Studies Click Here to Support the Future of Bodybuilding! Matthew 7:20 And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
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#14
10-10-2008, 02:54 AM
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#15
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
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
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
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!
__________________
 James 1:16-17 ESV 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 Last edited by Commander; 10-16-2008 at 02:38 PM.
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#19
10-16-2008, 10:38 PM
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#20
10-16-2008, 11:09 PM
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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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