Archive for April, 2006
CGB Week 3
CGB: 8@235/106.6, 8@245/111.1, 8@250/113.4
CGB 3board: 3@335/152, 3@345/156.5, 3@350/158.8
Floor Tate Press: 10@48/21.8, 2×10@53/24 (weight is per db)
BB Bicep Curl: 2×12@60/27.2
DB Hammer Curls: 2×10@33/15
Reverse Grip BB Curl: 2×10@50/22.7
Seated Cable Crunch: 25@120/54.4, 25@140/63.5, 20@140/63.5
Mmmmm tricep punishment. The close grip benching was awesome, the prescribed weight was 235 but it was easy so I went up each set, by the set of 250 it was definately enough for 8 reps. This is the first week for close grip board press and it went well. 345 was the weight that was called for but I started lighter to get a feel for it. The set of 350 was pretty tough but nothing too bad.
The floor tate presses were cool, doing them to the floor paused kind of changes them a little bit, they really caused a ton of burning in the triceps. Finished off with a lot of biceps and abs.
Squats Week 3
Squats: 2×5@225/102.1, 5@275/124.7, 8@315/142.9
Leg Extensions: 3×10@180/81.6
Calf Raises: 3×15@bw
Well my squats were supposed to be 3×8@327/148.3 but during my first warm up at 135 I knew it was going to be a tough day. My glutes were ridiculously painful coming out of the hole. I figured a couple sets would loosen things up and get me going but no amount of stretching or sets seemed to get the blood flowing well enough. In fact during the later sets my right hip started to bother me too. I’ve got a massage in 10 minutes so off to that now…hopefully it’ll help.
Bands and Shirt Week 3
Speed Bench: 9×3@185/83.9 + green bands
Shirted Bench: 1@405/183.7 3board, 1@435/197.3 2board, 0@455/206.4 1board
External Rotations: 3×12@20/9.1
Internal Rotations: 3×12@30/13.6
Rear Delt Fly: 3×12@115/52.2
Speed bench was awesome, we had rest periods down to 20 seconds or so, just long enough for the other guy to do his set then you got right back in. After 7 sets I was getting pretty beat and I took an extra 25 seconds rest before doing the last two sets back to back again. Today I tried on an size 50 Inzer RageX for the first time. This shirt is ALOT smaller than my size 50 Titan Fury especially in the arms. The 405 to 3 boards was tough to get down but absolutely nothing to put back up. The same story goes for the 435 to 2 boards, just blew it up like nothing. At this point my right hand began to go numb and eventually I lost all feeling in it before my third attempt. The 455 bench came down so slow and stopped like a rock so I ended up rotating it towards my stomach to touch but my forearm was turned too far away to get my elbow back under it and get it up so I had to get it pulled off me. I’d say that I need at least 470 to touch my chest in this shirt. I’m going to see if I can get a 52 from a guy to give a try.
Deadlifts Week 3
Deadlifts: 3×10@330/149.7
Good Mornings: 10@185/83.9, 10@205/93
Lat Pulldown: 2×15@122/55.3, 12@135/61.2
Seated Row: 3×12@135/61.2
Reverse Hyper: 3×10@bw
Thank God it’s the last week for sets of ten on deadlift, these just about killed me. They completely wiped me of energy and left my lower back extremely tight. So tight in fact that after two sets of good mornings I couldn’t do another one and had to move on to less lower back intensive exercises.
All the lat work was tiring, I can feel the pain coming on already. I don’t think I’ve done seated rows for a while and I’m sure they will make themselves known tomorrow. I did some reverse hypers at the end to try and stretch the lower back out, it helped a bit.
Legs Up Week 3
Legs Up: 5×5@265/120.2
Incline: 5@185/83.9, 2×5@205/93
Lockouts: 3×5@315/142.9
BB Bicep Curls: 2×12@60/27.2, 12@70/31.8
Reverse Curls: 3×10@50/22.7
Abs: 3×10@bw
Last week for the 5×5 on legs up and man am I glad, today was pretty tough by the last set. Hell it was pretty tough on the first set but sets 2, 3 and 4 were good 
. This was the first time I’ve done incline bench in I don’t know how long and it was pretty freaking awkward for the first set but after that I seemed to find the grove so I bumped the weight to the prescribed value. Lockouts were easy, these just seem to light but I’ll stick with this weight as it’s the second time I’ve done lockouts in three days so perhaps that’s why it’s so light. Some boring biceps and abs and home I came.