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Guru
Group: Advanced Members
Posts: 4769
Member No.: 80312
Joined: 11-July 05
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flat bench worked up to 205 x 1 2-board 225 x 2 245 x 1 265 x 1 285 miss - poor set up, bad spotter Seated BB military press 135 x 6 145 x 8 PR 135 x 6 Skull crushers 95 x 6 115 x 6 PR Close grip pull ups bw x 6 +60 x 4 PR bw x 8 BB curls 75 x 8 75 x 8 dropset - 65 x 6 Form was awesome, except for the 285 set. got a pause on all of the board presses, instead of the touch n go i use to do. As you can see, i PRed all of my accessory work, which is fucking hilarious since it doesnt do jack shit to my bench.  As a young lifter, I remember going into the gym and seeing some really big, strong dudes lifting heavy weights, clapping chalk, and making a lot of noise. The music playing on the stereo made you want to work out the moment you walked inside. This has been replaced by a bunch of pencil neck “trainers” with extra-medium muscle shirts and small shorts running around with clipboards having their clients balance on top of a swimming pool ball, juggle dumbbells, and recite their ABCs backwards. - Paul Caldwell
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Guru
Group: Advanced Members
Posts: 4769
Member No.: 80312
Joined: 11-July 05
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DE bench did one set of 135 and rest with 155 Close grip flat bench 185 x 3 205 x 2 - bad set up 205 x 3 - fairly easy standing swiss bar OHP 110 x 6 130 x 4 PR 110 x 11 PR dropset - 110 x 2 DB floor press 60s x 8 60s x 8 60s x 8 pretty good session. My bar path was wild on the speed presses though. As a young lifter, I remember going into the gym and seeing some really big, strong dudes lifting heavy weights, clapping chalk, and making a lot of noise. The music playing on the stereo made you want to work out the moment you walked inside. This has been replaced by a bunch of pencil neck “trainers” with extra-medium muscle shirts and small shorts running around with clipboards having their clients balance on top of a swimming pool ball, juggle dumbbells, and recite their ABCs backwards. - Paul Caldwell
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| QUOTE (Succio @ Dec 5 2007, 09:58 PM) | what do you mean?
do a few sets for triples?
im using it as my ME exercise, right now im rotating three exercise for bench. |
Here was your last maximum effort day:
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flat bench
worked up to 205 x 1
2-board
225 x 2
245 x 1
265 x 1
285 miss - poor set up, bad spotter
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Westside doctrine says you should shoot for 3 lifts at 90%+. Based on your hit/miss, I'd guess that your 100% on the 2 board is somewhere around 265-270. 90% of 270 is 243, anything less than 243 on this particular lift (2 board) w/ whatever grip you are using doesn't count toward your 3 lifts. That means you only got 2 reps in at 90%+. The misses are important because they do make you work through your weak points...that's assuming that you gave the weight a good ride. Think of it like this, if you're a 300 lbs. bencher that would mean that you'd want to get 3 lifts at 270 or above. If you loaded the barbell with 400 lbs. yes this is a 90%+ lift but what do you think is going to happen? You're going to get squished. It's ok to miss a lift but you want to be devoting time to your weak areas. I know you've done an exercise before where it's a battle...you begin the press and it comes off of your chest a few inches, you're pushing and pushing and the weight just hovers at the same spot, it's not coming up and not going down. This is exactly what you want. I'll close by saying that Southside and Metal Militia seem to put in quite a bit more work than 3 lifts at 90% and they have probably the strongest benchers. The Westside approach is alright but I think the MM/Southside approach is superior. If you miss a heavy weight like your 285, they'd have you start over at the low weight and work back up and try it again, and again. Several times to not only increase your overall volume but also for the practice. HTH 
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Guru
Group: Advanced Members
Posts: 4769
Member No.: 80312
Joined: 11-July 05
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elevated deadlifts on platform 275 x 3 - video 295 x 2 video 315 x 3 video PR one leg leg sled 200 x 8 200 x 8 200 x 8 220 x 8 Hypers +70 x 8 +70 x 8 +70 x 8 Bi's/Abs I noticed i was looking down on the deads. Ill upload them tommorow. As a young lifter, I remember going into the gym and seeing some really big, strong dudes lifting heavy weights, clapping chalk, and making a lot of noise. The music playing on the stereo made you want to work out the moment you walked inside. This has been replaced by a bunch of pencil neck “trainers” with extra-medium muscle shirts and small shorts running around with clipboards having their clients balance on top of a swimming pool ball, juggle dumbbells, and recite their ABCs backwards. - Paul Caldwell
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video-taping is a great way to see your mistakes as Dizenzo said in his interview. Your body is going to go where your head goes, so head up always. Eventually when you get to a real gym and you're able to squat, you'll find a marked difference between keeping your head up and actually driving it up and back as far as possible. Additionally (just so you can acquire some deadlift theory), examine the effect that putting your head down has on how far your arms hang down.
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Guru
Group: Advanced Members
Posts: 4769
Member No.: 80312
Joined: 11-July 05
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Speed Bench 135 x 3 155 x 3 x 8 Standing swiss bar OHP 110 x 6 130 x 5 PR 130 x 4 Close grip bench press 185 x 4 185 x 6 185 x 5 Energy was relatively low
As a young lifter, I remember going into the gym and seeing some really big, strong dudes lifting heavy weights, clapping chalk, and making a lot of noise. The music playing on the stereo made you want to work out the moment you walked inside. This has been replaced by a bunch of pencil neck “trainers” with extra-medium muscle shirts and small shorts running around with clipboards having their clients balance on top of a swimming pool ball, juggle dumbbells, and recite their ABCs backwards. - Paul Caldwell
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Guru
Group: Advanced Members
Posts: 4769
Member No.: 80312
Joined: 11-July 05
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Last Friday : did some DB SLDL, smith and db squats, lunges, pretty much a ''bs'' workout, but it got the job done. Today : Incline BB bench 135 x 5 155 x 3 185 x 2 205 x 1 215 x 2 PR 205 x 2 Seated BB military press 135 x 5 155 x 2 175 x 1 - just got it, was going to for 195 for a PR Skull crushers 95 x 4 125 x 3 PR wide grip chins - 15-20 sec rests bw x 8 bw x 7 bw x 4 bw x 3 Superset, seated DB front raises/DB curls 25s/40s 25s/40s 25s/40s i know, i know, probably not best to be doing singles and shit for accessory work. got 2-board presses next week, probably go for 265 for a triple or 275 for a double. just got back on creatine, been a while so hopefully ill get some strength boost. As a young lifter, I remember going into the gym and seeing some really big, strong dudes lifting heavy weights, clapping chalk, and making a lot of noise. The music playing on the stereo made you want to work out the moment you walked inside. This has been replaced by a bunch of pencil neck “trainers” with extra-medium muscle shirts and small shorts running around with clipboards having their clients balance on top of a swimming pool ball, juggle dumbbells, and recite their ABCs backwards. - Paul Caldwell
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My Training Journal
