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Post by Last Dropp Week on Mar 1, 2008 15:09:22 GMT -5
3.1.08 DE Bench: Narrow and comp. grip. Bar/95/135/145x5x3reps. w/ narrow grip. 155x4x3reps with comp. grip. Felt good and fast, but took light weight due to dropp week.
Ultra Wides Flat Bench. 135/185x5 225x2x10reps. All work paused. Easy.
Narrow Grip Pullups 3x10reps. At bwt. Bwt 220. today after the bloat.
Barbel Extensions. 95lbs x 3x10rep to the forehead.
OUT> bulking up to 220lbs. with protein powder and creatine.
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Post by Heavy Weeks on Mar 11, 2008 8:15:07 GMT -5
Tues: Bench prior. 255x3x5reps easy and paused. 275x1paused easy.
1 board press. narrow grip. 225/275/295x3reps.
DL on Thursday Prior. DE SQ 6x2reps w/ 265lbs.
545x3reps PR 3rep. belted.
DE bench on Saturday prior: high reps..
3.10.08 Squats. Monday. 135/185/225/315/365/405/465x2reps. Belted and wrapped. PR at 465x2reps.
GMS, narrow stance. 135/225/315/365x3reps.
Back Raises 5x10 weighted.
OUT.
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Post by Bench Press on Mar 12, 2008 10:44:04 GMT -5
3.11.08 Tues Bench Press Bench Press, Paused Comp. Bar/95/135/185/225/265x5reps. 285x3reps All work paused. Held back, and didn’t go 300 for a double. That will be next week.
4 Board Comp. Grip 225/275/295/315x3reps. 335x1reps. Kept some in the tank.
DB Flat Bench: 100bells x 11+ to failure. Ran out of time.
1 set of pullups narrow grip. To failure.
OUT at 216lbs. and need to gain some more weight.
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Post by Big GMs on Mar 14, 2008 6:54:35 GMT -5
3.13.08 TR Deads and DE Squats. DE SQ, belted to get used to pushing belly out. 135/185/225/265x6x2reps.
GMS, Squat Stance w/ belt. 135/225/315/365/405/435x3reps. 3rep PR.
DB Lat Rows 100 bells x 3x20reps.
Pullthroughs 3x12reps.
OUT. BWT was 219lbs this morning. Still pushing it up to, hopefully, 223 solid and then cut a small amount of water weight down for the meet.
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Post by 475x1r on Mar 17, 2008 18:10:42 GMT -5
3.17.08 Monday Back Squats
Last heavy week of training, 135/185/225/315/405/455/475x1reps. Wrapped at 455 for form and practice.
Back Raises 4x12reps at 70lbs bell.
Front Squats 135/185/225x5reps.
OUT at 219lbs. 475 will be my squat opener.
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Post by 310x1 GUNTER BENCH on Mar 18, 2008 18:40:49 GMT -5
3.18.08 Tues Bench Pressing:
Last Heavy Bench Workout. Felt good tonight. Squat numbers are feeling at par. Bench numbers feeling at par, and we will see about the pull on Thursday. At par is great (par =1415 @ 220 raw), but I want more. Bench Press Comp. Grip. The meet is near, why f**k around with narrow grip. Bar/bar/95/95/135/185/225x2reps. 275/300/310x1reps. 310 was easy, and I had more in the tank, but I will leave that for the platform. All work paused.
Floor Presses: comp. grip. 135/185/225x2reps. 275/300/325x1reps. Ugly, but pressed. 325 was a 1RM PR. Ugly, but pressed.
Pullups, Narrow Grip. 3 sets at failure with bodyweight. I just like doing pullups.
This could well be my last MI AAPF/APF meet, as I will be entering the military this summer and leaving the state of Michigan. Long live the MI AAPF/APF. I have competed in the last 6/7 MI state championships. A couple years back, they started holding meets on Sundays. Sunday meets don't sit well with churchgoers.
OUT at 222bwt with water weight.
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Post by 610x1 DL on Mar 20, 2008 18:34:42 GMT -5
3.20.08 Thursday Bench Press Last week of training. Last Heavy DL before Meet. DE Squats. 135/185/225/265x6x2reps w/ belt to get used to it.
DL conv. 135/225/315/405/495/585/610x1 this was a 5lbs PR ever. Went straight for 635 and got it to just below my knees. MISS. My lifting partner and I are both looking at register a top 100 pulls in the 220 and 165 class. Respectively. He is looking at 525 to make #100 on last years list. I am looking at 610+ to be #100 or so.
Wide Grip Pullups at bwt. 3x10reps.
Back Raises 3x10reps. Or so.
Openers: 475, 300, 610.
Second? 500, 315, 620
Thirds are just gravy.
OUT. At 222BWT.
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Post by Jake Gunter on Mar 23, 2008 13:48:18 GMT -5
2.22.08 Saturday Bench: Last week of training. DE BENCH: Comp. Grip. Bar/95/135/165x6x2reps.
Military Press: Bar/95/135x5reps. 155x3 175x3 185x1 205x1 225x1. I have improve my shoulder strength, but 205, and 225 tended to be a push press. I normally don’t do shoulder work as I approach the meet, but I did. Seems some some bencher swear to strong shoulders, and others seem to get enough shoulder work from the bench itself.
DB Rolling Extensions: 35/45/45/45/45x12reps.
DB Hammer Curls. 45x5 55x10 70bells x 6reps.
OUT. Getting Ready for the State Championships.
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Post by Last workout on Mar 24, 2008 18:55:44 GMT -5
3.24.08 Monday, Meet Week DE Squats 265x4x2, 275/315/365/405x1reps. DE Bench: 155x4x2reps. 185/225/275x1reps. Paused work. OUT.
Last bit of work before the meet.
BWT was 221 on the electronic scale.
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