Thursday, October 28, 2010

ACCESSORY/SPEED

WARM UP

CHEST-SUPPORTED ROW
4 x 8

SPEED DEAD LIFT
1 x 155
1 x 245
1 x 295 - 6

NEUTRAL-GRIP MACHINE INCLINE PRESS
5 x 10

PLANK
3 sets

This was just getting things done. The machine press (or dumbbell press, if I can ever get a bench away from the mirror guidos) is done so that I can get away from my sticking point... which is my chest. Huge issue there. I think my triceps are about thirty billion times stronger than my chest. Who knows. The speed deads created a bit of a back pump, but it went away quickly.

I'm using a lighter weight in all pulling movements than I otherwise would because I'm trying to stay away from igniting my bicipital tendinitis (at the shoulder). The neutral grip is also to save my shoulder. It may not produce the same gains, but I have to stay healthy.

I'm excited because I try to bloat up on the weekends (got this idea from Dave Tate... he uses it with the weekender crew) and I get to eat a ton of food!
I got a little premature with this. Here is what I ate Thursday:
8:00 AM - soda pop
11:30 AM - Chipotle-sized burrito and 3 cookies
5:00 PM - 2 Chipotle burritos
8:30 PM(post training) - foot long meatball flatbread sandwich from subway and 3 cookies
Awesome. I love being a big, fat powerlifter.

Mens Sana in Corpore Sano

Sunday, October 24, 2010

M/E BENCH PRESS

WARM UP

BENCH PRESS
10 x bar
5 x 135
3 x 185
3 x 225
2 x 275
2 x 315 - 2 (paused)

LAT PULLDOWN
4 x 8

FACE PULLS/ROPE PUSHDOWNS (superset)
4 x 8 each

I felt weak for some reason on the bench press. 315 is less than 90% of my meet best. Oh well, always next time.

Mens Sana in Corpore Sano

Saturday, October 23, 2010

M/E SQUAT

WARM UP

SQUAT
5 x 135
3 x 225
1 x 315
1 x 405
1 x 475 - 2
(stopped here because I didn't have my Converse shoes and the floor was slick)

Pull Through
3 x 8

1 Leg Box Squat
2 x 8 (bodyweight)

Got a little bit of a pump going during the squat, but by the time I was done with the 1 leg squats, I felt normal.


Mens Sana in Corpore Sano