Ben2285's never ending quest of self-improvement

[WorkoutMchne]

I plan on seeing you at USAPL Raw Nat's in Scranton. Maybe we can talk Commander, who is relatively close to there, into competing as well or coming by to check things out that day? Hopefully we get to compete together there Ben, that will be awesome.

[Commander]

Originally Posted by WorkoutMchne

I plan on seeing you at USAPL Raw Nat's in Scranton. Maybe we can talk Commander, who is relatively close to there, into competing as well or coming by to check things out that day? Hopefully we get to compete together there Ben, that will be awesome.

That would be fun, how would I qualify for nationals?

[WorkoutMchne]

Originally Posted by Commander

That would be fun, how would I qualify for nationals?

At this point all you need is a total (any total) in a USAPL Raw meet in the year leading up to the meet. You could go 135,135,135 for a total of 405 and qualify. I think within the next year or two though they will implement qualifying totals.

[Commander]

Hmmm, based on where the meets are, I will likely not do that. But I may be able to come up, hang out and watch.

FYI, Superbilt is in the area as well.

[Ben2285]

Originally Posted by WorkoutMchne

I plan on seeing you at USAPL Raw Nat's in Scranton. Maybe we can talk Commander, who is relatively close to there, into competing as well or coming by to check things out that day? Hopefully we get to compete together there Ben, that will be awesome.

THAT IS AWESOME NEWS! As of right now I believe Layne is going to come out as well and possibly Dom D'Agostino (not sure if you know him). It's looking like its going to be pretty bad *** and it will be great to meet you.

Originally Posted by Commander

Hmmm, based on where the meets are, I will likely not do that. But I may be able to come up, hang out and watch.

FYI, Superbilt is in the area as well.

There are lots of meets all over the place.. I am doing one in December in King of Prussia.. but they have them all over PA. Regardless it would be great if you could stop up..No doubt it will be entertaining

[Ben2285]

Pics of the home gym as promised...

[Ben2285]

[Ben2285]

And a recent shot of me... from the front for a change.. Sitting around 207-210...never been this lean at this weight!

[Ben2285]

Here is roughly what my current split looks like... This is more of my template so to speak rather than something set in stone to exactly what I do. Figured it may be useful to others to as well

Westside Mesocycle-

-Split-
Mon.- Off weights/GPP/ Full Body EMS
Tues.- Upper Body Max Effort/ EMS Upper
Wed.- Off completely
Thurs.- Lower Body Max Effort/EMS Lower
Fri.- Upper Body Dynamic/EMS Upper
Sat.- Lower Body Dynamic/EMS Lower
Sun.- Upper Hypertrophy/GPP/Full Body EMS

Exercise Bank
ME Upper- Floor Press, Reverse Band Press, Close Grip Bench Press, Close Grip bench ,Wide Grip Bench Press w/chains or bands, Pin Press, Board Press from varying boards, Decline Bench, Incline Bench , Dead Bench, any of previously mentioned with chains, bands or weight releasers.

ME Lower- Safety Bar Squats, Dead Squats, Suspended Squats, Suspended Good Mornings, Seated Good Mornings, Banded Squats, Squats w/ chains, Hanging Bar Good Mornings, Banded Deadlift, Chained Deadlift, Deficit Deads, 35 lb plate deads, Conventional Deads, Sumo Deads, Front Squat, Zercher Squats, Belt Squats, Reverse Band Deadlift, Good Mornings, Manta Ray squats or front squats, any of previously mentioned exercises with chains, weight releasers or bands

Upper Dynamic- Wk 1 45% 1RM 6 sets 5 reps, Wk 2 50% 1 RM 7 sets 4 reps , Wk 3 55% 9 sets 3 reps, Wk 4 60% 8 sets 3 reps. Bench w/varying grips, Smith Bench Throw, chains or bands can be added to either.

Lower Dynamic- Wk 1 45% 1RM 9 sets 4 reps, Wk 2 50% 1 RM 10 sets 3 reps , Wk 3 55% 12 sets 2 reps, Wk 4 60% 10 sets 2 reps. Box Squats, Jump Squats, Banded Box Squats, Box Squats with chains

Tuesday- Upper Body Max Effort
1. Choose from ME upper bank (change every 2 weeks)
2. Aux. Tri- Elbows out incline db press, JM Press, Floor Press DB or BB (when not using as ME ex.), Close Grip Bench (when not used as ME), Cambered Bar Bench, any ME exercise from bank. 4-6 reps.
3. Aux Tri- Pronated Cable Pushdowns, Supinated Cable Pushdowns, Rope Cable Pushdowns, Close Grip Presses with EZ Bar, Bench with weights hanging from bands, Suspended Pushups . 8-10 reps
4. Aux Shoulder- DB Presses, Arnold Presses, Face Pulls, Standing Military Press, Db Upright Rows. 12-15 reps
5. Back- Lat Pulldown, Weighted Pullups, Rack Pullups, Machine Lat Pulldown. 4-6 reps
6. Aux. Back- Pendlay Rows, DB Rows, BO Rows, Machine Rows, Low Cable Rows. 6-8 reps
7. Biceps- Camber Bar Curls, Preacher Curls, Cable Curls. 8-12 reps

Thursday- Lower Body Max Effort
1. Choose from ME Lower Bank (change every 2 weeks)
2. Aux. Posterior chain- Pause Squat, Hyperextension with GHR, Good Mornings, Pin pulls, SLDL, Cable Pull throughs, Lying Hip Thrusts, Belt Squats, or any ME lower exercise from bank. 4-6 reps.
3. Aux. Posterior chain- Glute Ham Raises (w/ bands or chains), Stiff Leg Deads (w/ bands or chains), SSB Good Mornings . 8-12 reps.
4. Abs- Weighted Crunches, Weighted Leg Raises, Weighted Swiss Ball Crunches, Weighted Ab Machine. 6-8 reps.

Friday- Upper Body Dynamic Effort
1. Choose From Upper Dynamic Bank
2. Aux. Tri- Elbows out incline db press, JM Press, Floor Press DB or BB (when not using as ME ex.), Close Grip Bench (when not used as ME), Cambered Bar Bench, Decline Bench, Incline Bench, Close Grip Cambered Bar Bench, any ME exercise from bank. 4-6 reps.
3. Speed Rope Pushdowns. 2 sets to reduction in power, or suspended push ups or any prehab movement.
4. Speed Lat Pulldowns. 3-4 sets 10 ~50-60%1RM.
5. Aux. Back- Pendlay Rows, DB Rows, BO Rows, Machine Rows, Low Cable Rows. 6-8 reps
6. Biceps- Camber Bar Curls, Preacher Curls, Cable Curls, Hammer Curls. 6-8 reps

Saturday- Lower Body Dynamic
1. Choose from DE exercise bank.
2. Aux. Posterior chain- Pause Squat, Hyperextension with GHR, Good Mornings, Rack Locks, SLDL, Cable Pull throughs, any exercise from ME lower bank. 4-6 reps.
3. Speed Cable Pullthroughs, Banded Speed Deadlifts, GHR. 6-8 reps.
4. Abs- Weighted Crunches, Weighted Leg Raises, Weighted Swiss Ball Crunches, Weighted Ab Machine. 6-8 reps.

Sunday- Upper Body Hypertrophy
Varies weekly

[Ben2285]

last but not least:

http://www.youtube.com/watch?v=3wTTU269Xnw&fmt=37