2001

[Illuminati]

Ok, Lets see if I can keep a journal going longer than my last few attempts.


Monday

CGBP
135, 185, 225, 275, 295 all x3, 315x5 <--5 Rep PR

Incline Bench
225x3 255x3 275x1 295x1 315x1 335x1 <--PR

Lying DB Extensions
50x10 55x10 65x6, 60x8

1 Arm Lat Pulldowns
80, 100, 100 x10

Chest Supported Rows
90x10 135x10 160x8,8


felt very good about the bench workout. Hit a huge PR on incline with 335. I was a struggle, and I had to fight it, but I got the bastard up. This coming right after a 5 rep PR on CGBP.

Tuesday
This is going to be my Squat day. But I had to pull today, b/c I needed to get some pointers from some experienced PLer's.

Sumo Deadlift
315, 365, 405, 455, 500 all x 1

Conventional
500, 545 x1
575 x FAILURE!!! got this 3/4 of the way up. I need to strengthen my hips...

Band Pull Throughs
Green (Average) Jumpstretch band 3 sets of 10

Curls (for girls)
135x8,8,8


So I have decided to change up my training a little. I have been a WSB fanatic for the past 3 years. In pursuit of furthering my training, I am going to venture out on this next training cycle with some new stuff. Instead of the traditional WSB setup, I am going to do the following:

Mon - Bench work w/shirt, and lock out stuff (provided someone is there to help me)
Tue - Squat Day
Thur - Raw Bench work, low end stuff
Fri - Deadlift day, to include some olympic lifts/exercises

I have built a tremendous amount of speed by using WSB in my squat and deadlift. The thing that I am lacking is outright strength. I need to start concentrating on doing just that, especially with my deadlift. With the squat, I am going to start using a lot of band tension, with heavy weight, just b/c of the way that the squat suit works. With the deadlift, I just need to start pulling a hell of a lot more. That is the one thing that WSB lacks, pulling. I think that doing some of the Olympic lifts/exercises, will help me to bring up my deadlift.
B/c I am going to be going heavy every day, my volume is going to be somewhat low, until I can get a feel for my recovery. I pulled thursday last week, and then again on Tuesday this week. I worked my Sumo up to 495, then my conventional up to 545 for an easy single. Tuesday, the 545 felt a little harder.

 

[Guinness5.0]

Good start so far, PR boy

 

[Illuminati]

1/6/06

**Bench
135 155, 185, 225, 275, 295, 315 all x 3

Decline Bench
225, 275, 315 x5
335, 365 x3

Inc. DB Ext. w/elbows out
45, 55, 60, 65 x8

1 Arm Seated Rows
80, 100, 110 x10
130 x 8

Chest Supported Rows
135 x10
180 x 10x2

**So I did my bench a little different today. I have been thinking about how box squats and pausing on the box has really helped me out in terms of reversal strength. So why can't I find a way to do something similiar on bench? What I did was to bring the bar down to my chest, completely relax my upper body, had about a 2 second pause on the chest where the weight was just sitting there as dead weight, and then fired on all cylinders to get the bar off my chest. Pretty much burnt out right now.

 

[BiggT]

I'm subscribed.....did you forget what year it is? lol, or is your goal a 2001 total?

 

[mekannik]

**So I did my bench a little different today. I have been thinking about how box squats and pausing on the box has really helped me out in terms of reversal strength. So why can't I find a way to do something similiar on bench? What I did was to bring the bar down to my chest, completely relax my upper body, had about a 2 second pause on the chest where the weight was just sitting there as dead weight, and then fired on all cylinders to get the bar off my chest. Pretty much burnt out right now.

I am by no means a powerlifter, but I would be real hesitant to 'relax' any tension in the bottom of the bench. Are you talking about letting the 'pinch' out of your shoulder blades?

Might want to try dead stops without relaxing or lifting hooks (plate loaded hooks that overload the eccentric, touch the floor, and rock away from the bar allowing you to blast up the concentric).

 

[Illuminati]

I am by no means a powerlifter, but I would be real hesitant to 'relax' any tension in the bottom of the bench. Are you talking about letting the 'pinch' out of your shoulder blades?

Might want to try dead stops without relaxing or lifting hooks (plate loaded hooks that overload the eccentric, touch the floor, and rock away from the bar allowing you to blast up the concentric).

No. I'm talking about completely relaxing my upper body, and just letting the bar rest on my chest. You have to keep in mind that I'm a bit psychotic, and I really dont' know what the hell I'm doing!!!

 

[Cynical Simian]

Subscribed. Nice setup, and interesting idea with bench today.

My theory about the title: it implies an odyssey.

 

[Guinness5.0]

Subscribed. Nice setup, and interesting idea with bench today.

My theory about the title: it implies an odyssey.

I bet it's his goal for a total.

 

[Illuminati]

Gotta give it to Biggt and Guinness. Yes, its a total thing. I want to be able to qualify for the WPO (next year) and in order to do it in the 220 class, I need to total 2001. Hence the name. I've got it figured out as numbers that I would be shooting for: 801 Squat, 500 Bench and 700 Dead. These are just numbers that I am shooting for, but I would take 2001 any way possible. If it was a 900 squat, 450 bench and a 651 dead, then I would be happy....

 

[blut wump]

Subscribed and good luck getting that 2001.