Stinn's Workout Blog

Archive for June, 2005

Speed Bench: 9×3@215lbs + Chains(about 20lbs on the chest and 40-45lbs at lockout)
25 minute break to help Jamie with his shirt work, congrats on 425lbs on 2boards!
Bench Warm Ups: 3×225lbs, 3×275lbs, 1×315lbs, 1×335lbs(New Raw PR)
Shirted Bench: 1×365lbs, 1×385lbs(struggle), 1×385lbs(much better, new PR), 0×395lbs
Rotator Cuff(Standing L-Flies?): 6×15
Rear Delt Fly: 3×15@115lbs

I’ve been looking forward to this workout since almost the beginning of this routine. This is the first time we are putting up some big weight, the routine calls for 2×1@375lbs on 1 board. You can clearly see that we didn’t follow that.
The speed bench went well however I wasn’t finding much speed at this weight, it seems like too much to really explode off the chest with but we are supposed to do it for the next two weeks so we’ll see if it gets better.
Jamie brought his “secret weapon” and I helped him gear up and do his sets before warming back up and hitting my own shirt. I’m happy with my raw work, my new raw PR at 335 which went up really easy however I forgot to pause on the chest. I think I have at least 345 raw in me but I probably won’t get a chance to test that until the end of this program which is another 5 weeks.
The realization that my shirt maybe too big for me hit me today when I was able to put the shirt on by myself. In contrast it took at least 10 minutes to get Jamie’s on and adjusted before his first lift. I think it’s time to order a new shirt right away so I can get it before provincials(October). Either way I was still happy with the performance today. 365 was really light even though I lost it completely about half way up I was able to control it and finish the lift, it wasn’t a legal lift but it was easy. My first attempt at 385 went up REALLY slow but I got it up and after Jeff Butt mentioned a couple things to me. He said my grip was too narrow(oops! I was still pinkys on rings instead of pointer finger!) and the bar was too high in my hands, up near my fingers instead of down on the pads. This causes my hand to get pulled back ALOT when I’m pushing up which maybe what’s causing my forearm pain. The second attempt at 385 was good, I widened my grip and got the barbell down in my hands and it went up much smoother. Jeff and Ryan(another powerlifter) both said the pause was good and it looked legal. Another PR!
395 came down nice and I had a good pause but I lost it towards my head on the way up, I think I pushed my elbows out early. Jeff also said it looked too low on the chest which I think might have something to do with where I’m trying to hold it in my hands. I’ll have to work with the new grip and get used to it.
Other than that everything was pretty routine.

Power Cleans: 3×8@70kg(154lbs)
Good Mornings: 3×10@135lbs
Barbell Shrugs: 4×5@275lbs
Seated Rows: 1×6@135lbs, 1×6@160lbs, 1×10@210lbs
Lat Pulldowns: 1×6@135, 1×6@160, 1×6@185lbs
Leg Raises on Swiss ball: 3×10@bw

First time I’ve had power cleans as part of my workout and I think I picked a good set/rep & weight to start with. After every set I was laying down on something trying to catch my breath. Hopefully I haven’t over estimated my growth in these for the routine I’ve designed(outlined below).
Good mornings were just a test for my back to make sure I wasn’t going to have any pains doing these again. In the past these have led to some rather nasty back spasms. For the first three weeks I’m keeping the weight light and the reps high. Shrugs were pretty close to the right weight and I like the rep range it will allow me to go nice and heavy on these in the future. Next week I’ll do 315 and see how that feels but my traps are pumped and sore right now.
Seated rows were right on and I was able to pull out 10 reps at 210 again so I think I’ll be going up next week but lat pulldowns were horrible and I was only able to pull out six reps before I failed. Guess I’ll stick with that weight again next week. Leg raises hurt again but I’m going to stick with them cause I can really feel them from top to bottom.

New routine for the next six weeks for deadlift and squats:

Hopefully the weights don’t get too crazy during those last three weeks but I suppose only time will tell. I may have gone high on the box squats as I haven’t done them in a while and don’t know what to expect for strength.

Leg Up Bench: 3×5@245lbs
Incline Bench: 3×8@185lbs
Lockouts: 3×3@305lbs
Skipped: biceps and abs

A really short workout today but I guess that’s what happens when you skip a couple exercises. I skipped biceps because of alot of elbow, forearm pain which I didn’t want to aggravate any more. I passed on abs because my abs are still sore from all the leg raises on balls.
The legs up went really well and I was able to keep good speed throughout the sets. Inclines bothered my shoulders as usual and lockouts were light and pretty easy.

Power Cleans: 2×4@70kg(154lbs), 2×1@90kg(198lbs)
Squats: 3×8@275lbs
Lunges: 3×12(6 per leg)@95lbs
GHR: 3×6@BW
Abs: Couple sets of leg raises on ball
Power Cleans: 1×5@70kg

I didn’t really have a clue what I was going to do on the way to the gym but I think I’ve worked something out here. The plan is to do 3×8’s at increasing weight for the next 3 weeks, going up by 25lbs(5%) a week. Then drop to 3×5 and up the weight for another 3 weeks then max out again and go for 525 or so maybe.
This isn’t the first time I’ve done power cleans it’s just the first time it’s been part of a work out, actually more of a warm up that was taken too far . I think I’m going to do this No Deadlift Deadlift routine that I found a link to on Alberto’s site. So look forward to seeing some more power cleans for the next little while.
This IS the first time I’ve done lunges which is why I kept them really light. I’m pretty sure I’ll still feel them tomorrow but I didn’t want to be crawling around for the next few days because I did too much.

Close Grip Bench: 3×5@240lbs
Close Grip Lockouts: 3×3@300lbs
Skullcrushers: 3×10@95lbs(i think??)
Dips: 2×6@Pink Bands, 1×4@Monster Mini’s
Skipped: Abs

Good workout today, I really enjoy the close grip work. The CGB sets were just flying up, felt like I was spring loaded at the bottom. Next week we drop back down to 215 on these, because we jump back up to 3×8, and don’t get back to this kind of weight until week 10. The CGL were fairly boring, the weight seems to be pretty low on these but I don’t want to change it just incase it all fits into the cosmic balance or something .
The first couple sets of dips were fine, I started using those pink bands last week and they are a good weight. Jeff Butt showed up and I decided to ask if he had any bands with him and he only had the monster minis. Well I decided to try them and holy crap, after 4 reps I thought I was having a heart attack and my left forearm was going to snap in half. I think I’ll stick with the pink bands, or perhaps remember to bring my belt so I can just strap regular weight to myself.