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Post by The Big Red Machine on Aug 19, 2011 14:07:20 GMT -5
Oh ok I was just wondering. I know some people like to use boards when using the cambered bar b/c the increased range of motion is pretty tough on the shoulders/joints. But hey whatever floats your boat  Also I still plan on shirting up this Sunday but I was thinking about shirting up the weeks that you shirt up too, which is every third week right? That way you won't be so lonely on those days, plus I feel like your starting to leave me in dust with your shirted bench game. So I need to find a way to keep up with ya there little buddy! Haha.. That's because those pussies have WEAK shoulders! hahaha. JK! But yes, my plan is shirting up every third week. This sunday will be RAW, next week will be RAW, then Shirt to a 2-Board. Alright Brian, so your meet is 11 weeks out right? I am going to post below what I "tentatively" plan on doing each week so maybe we can work together on some those weeks and just have an idea of what each other is thinking about doing. Again this is nothing set in stone but just an idea of what I would like to do each week: Wk 11- Shirted 3 Board (1ply) Wk 10- WG Bench (5RM) Wk 9- Shirted 2 Board (1ply) Wk 8- Foam Press (3RM) Wk 7- Floor Press w/Chains (1RM) Wk 6- Shirted Bench (Touch in 1ply) Wk 5- Bench Press w/Mini Bands (1RM) Wk 4- Reverse Band Bench (3RM) Wk 3- Shirted 3 Board (2ply) Wk 2- Floor Press w/Straight Wt (1RM) Wk 1- RAW 3 Board Press (3RM) Let me know what ya think? |
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Post by The Big Red Machine on Aug 19, 2011 17:32:51 GMT -5
Friday August 19th, 2011 (Back, Bi's, & Abs):
Warm-Up:
5 minutes on Ellitpical
WG Lat Pulldowns-
100x10
140x10
180x10x3 sets
Hammer Strength Low Row (Underhand)-
180x10
270x10x3 sets
Hammer Strength Iso Row (Single Arm)-
45x10
90x10
125x10x2 sets
Shrugs on Smith Machine-
225x15x4 sets
Superset:
Seated Machine Abs- 120x15, 180x15, 200x15x2 sets
DB Hammer Curls (Palms In)- 30x10, 45x10, 50x10, 55x10
BW-
281
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Post by Brian Hill on Aug 19, 2011 18:41:42 GMT -5
Wk 11- Shirted 3 Board (1ply)
Wk 10- WG Bench (5RM)
Wk 9- Shirted 2 Board (1ply)
Wk 8- Foam Press (3RM)
Wk 7- Floor Press w/Chains (1RM)
Wk 6- Shirted Bench (Touch in 1ply)
Wk 5- Bench Press w/Mini Bands (1RM)
Wk 4- Reverse Band Bench (3RM)
Wk 3- Shirted 3 Board (2ply)
Wk 2- Floor Press w/Straight Wt (1RM)
Wk 1- RAW 3 Board Press (3RM)
Honestly, I'm trying to take all of my Max Effort days week to week and just go by feel. Both for Lower and Upper Body. I have my DE Squat and DE Bench workouts planned out in advance from the first warm-up to the last work set, but the only thing planned out in advance for my Max Effort work is on Sundays I will shirt up every third week, going to a lower board each time... and on Tuesday nights, I will Deadlift in FULL Gear going to a shorter Block each time around. It's taken me this long to realize that with my OCD tendencies, if I plan something out in advance I feel committed to it, and I'll force myself to do it, even if I'm too beat up or overtrained. But we both know that's not very productive. Haha
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Post by The Big Red Machine on Aug 20, 2011 11:12:06 GMT -5
Saturday August 20th, 2011 (Rehab/Cardio):
Warm-Up:
Bike 5 minutes
Leg Swings
Hip Circles
Russian Twists
BW Good Mornings
Box Squats w/Magic Stick-
BWx6x5 sets
Leg Extensions w/Ankle Weight (Right Leg)-
10x15x4 sets
Seated Leg Curls (Right Leg)-
30x12
50x12x3 sets
Side Step Ups (Right Leg)-
BWx8x4 sets
*Really focusing on the lowering part with these
High Box Step Ups (Right Leg)-
BWx15x3 sets
Walking on Treadmill @2.2-2.6 Mph-
30 Minutes on 2.0-10.0 Incline
Iced Knee-
20 Minutes
BW-
284
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Post by The Big Red Machine on Aug 20, 2011 11:57:42 GMT -5
Wk 11- Shirted 3 Board (1ply) Wk 10- WG Bench (5RM) Wk 9- Shirted 2 Board (1ply) Wk 8- Foam Press (3RM) Wk 7- Floor Press w/Chains (1RM) Wk 6- Shirted Bench (Touch in 1ply) Wk 5- Bench Press w/Mini Bands (1RM) Wk 4- Reverse Band Bench (3RM) Wk 3- Shirted 3 Board (2ply) Wk 2- Floor Press w/Straight Wt (1RM) Wk 1- RAW 3 Board Press (3RM) Honestly, I'm trying to take all of my Max Effort days week to week and just go by feel. Both for Lower and Upper Body. I have my DE Squat and DE Bench workouts planned out in advance from the first warm-up to the last work set, but the only thing planned out in advance for my Max Effort work is on Sundays I will shirt up every third week, going to a lower board each time... and on Tuesday nights, I will Deadlift in FULL Gear going to a shorter Block each time around. It's taken me this long to realize that with my OCD tendencies, if I plan something out in advance I feel committed to it, and I'll force myself to do it, even if I'm too beat up or overtrained. But we both know that's not very productive. Haha Yeah I think I have OCD too! Haha... I have a list exercises I would like to do over the next few months and I guess I like to look at things in the grand skeem of things and how they relate to each other over the course of a long training cycle. Like for example I wouldn't want to do speed bench w/Mini's during the week and then do max effort bench w/the mini's on the weekend. But I want to make sure that I fit in all of my rotation of max effort exercises at some point during a training cycle. I guess I just can't help myself but to do it but at the same time understand that you have to be flexible especially when using the Westside method and like you said you have to listen to your body. And as saying this I'm honestly thinking about not shirting up tomorrow and going raw instead since I'm still feeling alittle under the weather but hey I'll wait and see how I feel in the morning before I make a definite decision! |
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Post by Brian Hill on Aug 20, 2011 18:42:50 GMT -5
Yeah. I have my little list of Max Effort lifts I want to rotate, too. And actually our lists are almost indentical. Here is the plan I had wrote out for This meet:
12 - Shirt ~ 3-Board
11 - RAW
10 - RAW
9 - Shirt ~ 2-Board
8 - RAW
7 - RAW
6 - Shirt ~ 1-Board
5 - RAW
4 - RAW
3 - Shirt ~ OPENER
2 - RAW
1 - Work through planned RAW Warm-Ups for the meet
0 - MEET
Max Effort Selections:
Reverse BLUE-band
Cambered Bar w/ Chains
Bench w/ bands (Mini's or MonsterMini's)
FOAM-Board Press
Floor Press w/ straight weight (FAT Bar or Regular Bar)
5 Rep Max w/ Competition Grip
*Unless otherwise noted, ALL Lifts are done with Pinky-Grip
I wrote that out a few days after Nationals... We have a lot of the same ideas, so it wont be too hard for us to come together on a lot of Sundays. I just don't want to try to plan it out too far in advance like I have so much in the past. It'll probably work better for two OCD aka "hardcore" fellas like us anyway! haha
And as far as tomorrow goes, if you feel beat up, it may a good week to do the WG Bench for a 5 Rep Max. That's why I did it that week when everybody else was in a shirt. I felt like shit, but I still got in some good work and ended up getting stronger without having to go heavier. Winning! haha
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Post by The Big Red Machine on Aug 20, 2011 19:47:34 GMT -5
Brian, you are the fucking man! IDK why but I just felt like saying that. Haha... Anyway I think it would be better for me to probably just go ahead do the 5RM tomorrow like you said. I mean I have been practically maxing out every week for the last few weeks and so that's another reason I'm probably feeling worn down. I know there has been a couple weeks in the past where I was planning on working up to triple instead of a single to "underload" alittle bit but my ego got the best of me b/c I wanted to beat Wayne or whoever else was benching with me on that particular day. So I just got to take my ego out of it more often and just go by how I feel that day and keep making positive gains unless I'm in the zone on that particular day and I'm feeling like a god or AKA Donnie "The Bench King" Atkins who can bench press large buildings. Lol Well anyway enough talk for tonight we'll see ya tomorrow little buddy. |
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Post by The Big Red Machine on Aug 21, 2011 15:06:23 GMT -5
Sunday August 21st, 2011 (ME Bench):
Went to MDBB today for training session..
WG Bench Press (RAW)-
45x15x2 -Index on Rings Grip
95x5
135x5
185x5
205x5
235x5
250x5 -Shifted Grip Towards Weak Side (Left Arm- Ring on Power Ring)
255x4 -Shifted Grip Towards Weak Side (Left Arm- Middle on Power Ring)
*Felt stronger with my grip on the 250 set so I may stick w/that in the future
CG Bench Press (RAW)-
185x10x2 sets
Bench Press w/Crazy Bells (RAW)-
45x15 +25lbs Hanging on Each Side -Index on Smooth Grip
45x15 +50lbs Hanging on Each Side -Pinky on Rings Grip
45x15 +60lbs Hanging on Each Side -Index on Rings Grip
Single-Arm KB Extensions (RAW)-
45x15x3 each arm
YTWL's w/Dumbbells (RAW)-
10x10x3 each way
BW-
281
Much better workout this week!
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Post by The Big Red Machine on Aug 22, 2011 18:34:13 GMT -5
Monday August 22nd, 2011 (Rehab/Cardio):
Warm Up:
Bike 5 minutes
BW Box Squats
BW Good Mornings
Russian Twists
Leg Swings
Hip Circles
Box Squats-
45x13x3 sets
Horizontal Leg Press (Right Leg)-
80x10
140x6
160x6
180x6
160x6x2 sets
Lying Leg Curls (Right Leg)-
20x12
30x12
45x12x3 sets
Side Step Ups (Right Leg)-
BWx10x4 sets
Leg Extensions w/Ankle Wt (Right Leg)-
10x20x3 sets
Walking on Treadmill @2.4-3.2 Mph-
20 minutes on 1.0 incline
Bike-
20 minutes
Iced Knee-
20 minutes
BW-
279
"The Legend Has Been Reborn"
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Post by The Big Red Machine on Aug 23, 2011 18:22:07 GMT -5
Tuesday August 23rd, 2011 (Back, Biceps, & Abs):
Warm-Up:
10 minutes on Elliptical
Rows w/Tubing 2x15
Chest Supported Rows (Reverse Grip)-
45x10
90x5
115x5
135x5x3 sets
Wide-Grip DD Pulldowns-
120x10
180x8
210x8x2 sets
Wide-Grip T-Bar Rows-
45x15
70x15x2 sets
Hammer Strength Shrugs-
180x15
230x15x3 sets
Standing Barbell Curls-
45x12 -Used Three Different Grips
55x12
65x12x3 sets
Hanging Knee Raises-
BWx10x4 sets
BW-
279
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Post by The Big Red Machine on Aug 24, 2011 15:28:01 GMT -5
Wednesday August 24th, 2011 (Rehab/Cardio):
Warm-Up:
5 minutes on Bike
BW Squats
BW GM's
Hip Circles
Leg Swings
Box Squats-
45x13x5 sets
High Box Step Ups-
BWx15x4 sets
Seated Leg Curls-
5x12
Leg Extensions w/Ankle Wt-
10x15x5 sets
Lateral Band Walk-
5x10 each side
Walking on Treadmill-
15 minutes
Bike-
15 minutes
BW-
278
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Post by The Big Red Machine on Aug 25, 2011 10:40:53 GMT -5
Thursday August 25th, 2011 (DE Bench):
Went to workout in the AM today being that work schedule has been switched around this year. And it definetly wasn't the best workout I ever had but I just needed something to help relieve some of this deep, deep pain that I feel down in my soul right now..
Warm-Up:
10 minutes on Elliptical..
Speed Floor Press w/2 Sets of Chains-
45x15 -Used Three Different Grips
Added Chains
45x5
95x3
135x2x12 sets
Incline DB Tate Presses-
25x8
45x8
60x8x2 sets
65x8x2 sets
Seated CSR Machine-
100x20
120x20x3 sets
Standing Pulldown Abs-
80x15
100x15x3 sets
Internal/External Rotations-
Blue Tubing x20x2 sets each way
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Post by Brian Hill on Aug 25, 2011 16:47:02 GMT -5
Take it easy, big red machine. Don't go ripping nobody in half at school! Haha
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Post by The Big Red Machine on Aug 26, 2011 8:08:20 GMT -5
Brian, I would really like too at the moment and I"m not talking about the students either! Anyway stay strong Brotha, and never let life weaken you.. we'll see ya this weekend |
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Post by The Big Red Machine on Aug 26, 2011 17:05:18 GMT -5
Friday August 26th, 2011 (Physical Therapy):
Bike-
5 minutes
One-Legged Squats-
BWx10x3 sets
Leg Extensions-
3x10
Leg Press-
4x10
Lying Leg Curls-
4x10
ROM-
130
BW-
280
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