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Jason2459

Posted: Oct 31 2008, 08:32 AM

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Week 3/Day 4

B/W:???

Time to complete workout:
18m

ME SQL/DL
16in Box (right at about parallel)
1xseveral@bar, 135
1x5@185
1x3@225, 245, 275, 295, 315, 335, 365, 385
Belt On
1x1@405, 425 ADPR

Vid: http://www.youtube.com/watch?v=wCrPNILPEPo

Comments
Need to strengthen my back a lot more. I'm leaning forward to much. Adding in some pulls, GM's and Zerchers next week.

My Journal: http://forums.1fast400.com/?showtopic=33911
My Training Vids: http://www.youtube.com/user/jason24590
My Westside Template: http://forums.1fast400.com/?showtopic=35744
How To Make 1,2,3,4 Boards: http://forums.1fast400.com/?showtopic=35926

Past Meets:
NASA Iowa Regional Oct '07: 419/254/441 1114
UPA Midwest Jan '08: -------- 452/303/463 1218
NASA Iowa State April'08:---- 485/309/485 1279
Currently Training for: UPA Midwest Championship January 2009
Sponsors:
APT Pro Lifting Gear / World Record Proven! http://www.prowriststraps.com
New Horizons Computer Learning Center http://www.newhorizons.com

willpiazza31

Posted: Oct 31 2008, 08:53 AM

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18 minutes?

Don't you think you should do more stuff when you train?

"Anyway, it's not what spews out of her mouth that matters, it's what you spew into her mouth."
-Roids

"im half a fag...u complete ASS" -bomb_r2

Jason2459

Posted: Oct 31 2008, 09:28 AM

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QUOTE (willpiazza31 @ Oct 31 2008, 07:53 AM)

18 minutes?

Don't you think you should do more stuff when you train?

Some times less is more. I have to get my CNS and conditioning back up to par, get my muscles firing again, and get myself back to full motivation. It'll keep ramping up over the next few weeks. Just getting back into it and I don't want to fry myself out as I'm trying to get back to where I was. Motivation is getting into full swing though. I've finally really felt good the last two days and enjoyed it.

Jason2459

Posted: Oct 31 2008, 09:30 AM

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I've really been out of it for over 6 months now. I'm way behind where I was and have given myself another 6 months until my April meet to be ahead of where I was.

willpiazza31

Posted: Oct 31 2008, 09:32 AM

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Hmm ok.

Just thought after the squats you could've done some "assistance" work or something.

"Anyway, it's not what spews out of her mouth that matters, it's what you spew into her mouth."
-Roids

"im half a fag...u complete ASS" -bomb_r2

Jason2459

Posted: Oct 31 2008, 09:34 AM

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QUOTE (willpiazza31 @ Oct 31 2008, 08:32 AM)

Hmm ok.

Just thought after the squats you could've done some "assistance" work or something.

I'll actually probably do some ab work and some GHR's tonight along with rolling on the foam roller.

willpiazza31

Posted: Oct 31 2008, 09:38 AM

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You never do any arm work or shoulder work as assistance work?

"Anyway, it's not what spews out of her mouth that matters, it's what you spew into her mouth."
-Roids

"im half a fag...u complete ASS" -bomb_r2

Jason2459

Posted: Oct 31 2008, 09:43 AM

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QUOTE (willpiazza31 @ Oct 31 2008, 08:38 AM)

You never do any arm work or shoulder work as assistance work?

I'll do shoulder and triceps stuff on my bench days and every so often throw in some curls but not to often. I'll mostly do movements that hit my rear delts and not so much the front as they get worked a lot in doing the bench.

I do a lot of rotator cuff prehab rotations either at the end of a bench training session or on my off days when I do a lot of gpp/recovery stuff. I don't normally log those sessions because I'm always doing random stuff and don't have anything really planned out. I also do it at night and just before going to bed so I don't normally remember what I do the next morning to log it either.

I do need a lot more work doing over head presses. I've always been really weak with those. I don't normally do shrugs as I get a lot of trap and bicep stimulation doing all my other back/rear delt work and doing pulls. Same reason for not doing a lot of front delt work to not over train them.

Roids

Posted: Oct 31 2008, 09:46 AM

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Looks like you\'re numbers had gotten on up there for a while. If you\'re still benching 305, isn\'t that about where you were?

How much do you whey right now?

MittRomney 2012!!!

willpiazza31

Posted: Oct 31 2008, 09:47 AM

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I bet if you start doing some heavy BB shoulder presses or even lockouts your bench will shoot up.

"Anyway, it's not what spews out of her mouth that matters, it's what you spew into her mouth."
-Roids

"im half a fag...u complete ASS" -bomb_r2

Jason2459

Posted: Oct 31 2008, 09:49 AM

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QUOTE (Roids @ Oct 31 2008, 08:46 AM)

Looks like you\'re numbers had gotten on up there for a while. If you\'re still benching 305, isn\'t that about where you were?

How much do you whey right now?

I hit 303 in the January UPA meet and 309 in the April NASA meet. Right now here in training I just hit 255x2 but missed getting one at 275. My lifts over all are way down from where they were. By the January UPA meet I want them as close as I can be to where I was and by April NASA meet I want to be breaking all time PR's again. I'm right around 195lbs right now.

Jason2459

Posted: Oct 31 2008, 09:52 AM

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QUOTE (willpiazza31 @ Oct 31 2008, 08:47 AM)

I bet if you start doing some heavy BB shoulder presses or even lockouts your bench will shoot up.

Lockouts don't think will help me out so much as I lift unequipped and haven't had any problems once I get past mid way up. I do split up my bench training between focusing on lower end (full, 1, 2 boards) and upper end (floor press, 2 board, 3 boards) and that started helping me out before. Splitting it up like that allowed me to stay fresh and handle heavier weights in my hands more often.

As for over head presses I would most certainly bet if I can get stronger in those my bench would go up. I have to stop being a pussy and be more consistant in put those in my rotation.

willpiazza31

Posted: Oct 31 2008, 09:56 AM

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I meant BB shoulder press lockouts. Or even standing BB push presses, heavy.

"Anyway, it's not what spews out of her mouth that matters, it's what you spew into her mouth."
-Roids

"im half a fag...u complete ASS" -bomb_r2

Roids

Posted: Oct 31 2008, 10:00 AM

Hope!

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Werd. My BB shoulder press does seem to increase with my bench press in a linear kinda way. Also, some close grip bench and over head rope tri extensions might help. Pounding tris and shoulders seems to help me on bench press strength more than anything.

MittRomney 2012!!!

Roids

Posted: Oct 31 2008, 10:03 AM

Hope!

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MittRomney 2012!!!

Jason2459

Posted: Oct 31 2008, 10:13 AM

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QUOTE (willpiazza31 @ Oct 31 2008, 08:56 AM)

I meant BB shoulder press lockouts. Or even standing BB push presses, heavy.

Gotcha, don't know if I have the ceiling height to do standing presses. I had to get a custom rack height of 6.5 feet instead of the standard 7ft.

Jason2459

Posted: Nov 3 2008, 10:30 AM

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Week 4/Day 1

B/W:???

Time to complete workout:
46m

ME Upper Bench
1xseveral@bar
1x3@135,155,185,225

3Board
1x3@225, 255, 275,275,295
1x1@315 ADPR!!

Supplemental
Seated OHP
1x12@bar
1x8@95
1x6@95
1x12@65

Upper Ass.
Pull ups
1x8
1x6
2x4

Fly/press type w/ bands
3x8 w/ dbled mini's

Vid: to come later when I get a chance to upload them.

Comments
Got to make sure I keep getting heavier weights in my hands. I can't wait until the January UPA meet comes. They'll have a Nationals coming here too in April. I'd like to qualify for that one of these year. Soooo... I talked with Ken Anderson this weekend when I went to the UPA meet as he had a Titan booth there. He helped to fit me up into a shirt and I ended up getting a Super Katana. I have two main goals now. Get my 1675 total unequipped and qualify for a UPA nationals. I'll have to get some grove briefs and a squat suite now!! :buttrock: I'm gear whoring it up. I do think that lifting equipped at times will help my unequipped numbers. 1675 is still my main goal and focus.

I'll have to talk with Bill and see if it'll still be okay for me to head out there 1-2 times a month and get some training in with the shirt. Reason for the single ply is I'd like to be able to use it eventually in the NASA as well in their Nationals some day so I still want to stay as universal as possible. The shirt rocks. Stretchy back so easier to get into and a really nice scooped neck. Ken showed me some tricks with the sleeves as I get better with the shirt to tweak it out even more. I'm super excited again.

The UPA meet was awesome as usual. Some big lifts from some really big guys. Mat K. was there to help lift off and spot Josh McMillan I believe who was incredibly strong.

Jason2459

Posted: Nov 3 2008, 02:23 PM

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Not my vid yet (this is MUCH better) but this is Frey's log with a little write up on the UPA meet and a great video of Josh McMillan. Best lifter with a 1548lbs total (only Push/Pull)!

http://asp.elitefts.com/qa/training-logs.a...=83432&tid=

Matt's got a write up too with a pic of the three of them.

http://asp.elitefts.com/qa/training-logs.asp?qid=83407&tid=

Jason2459

Posted: Nov 4 2008, 06:50 AM

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finally got the vid up from this yesterday mornings bench:

http://www.youtube.com/watch?v=VWWPJ31EDUA

willpiazza31

Posted: Nov 4 2008, 08:34 AM

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Has that board ever come back and hit you in the face? It looks pretty unstable up there on your chest.

"Anyway, it's not what spews out of her mouth that matters, it's what you spew into her mouth."
-Roids

"im half a fag...u complete ASS" -bomb_r2