Nice TRI DAY....
We wanted to hit a little more chest today and Tri's....it went well.....didn't have to do a lot to get the blood moving in the TRI's
Decline Bench-135x15, 225x10, 275x10, 315x6
Floor Bench-(first time to do these...nice) 135x10, 185x10, 225x8, 275x8 (all were pretty easy)
Tri pull downs-70x10, 70x10, 80x8, 80x8
Close Grip Bench-135x10, 225x10, 275x10, 275x8
not to bad today....going to hit the shoulders and a little back on Sunday....
Decline Bench-135x15, 225x10, 275x10, 315x6
Floor Bench-(first time to do these...nice) 135x10, 185x10, 225x8, 275x8 (all were pretty easy)
Tri pull downs-70x10, 70x10, 80x8, 80x8
Close Grip Bench-135x10, 225x10, 275x10, 275x8
not to bad today....going to hit the shoulders and a little back on Sunday....
posted by Tig5165 at 7:08 PM
11 Comments:
Tig,
Be careful when trying "new" things (movements and training approaches) so close to your scheduled meet. Also, not sure if you do so already, but you should try scaling back some of the assistance work as well as you get nearer to meet day. Decline bench???
yeah...i totally understand....I liked the floor presses and didn't feel to much "difference in them"...now what do you mean by assistance work????do you mean the Decline Bench???help me understand that....thanks man...
Be careful with perfroming "extra" heavy movements. Save your strength for your bench. You have to decide if doing declines is a benefit or could possibly impede your progress in channeling all your energy towards the bench. Movements like incline barbells and decline barbells may not benefit you at this time in that the period you should be recovering between your heavy lift (in this case the bench), you are still taxing and overspending valuable energy and not giving your muscle a chance to repair. I'm also offering this advice not knowing what your training schedule is either. But, you might want to decide if doing declines is worth the effort with less than a month to go before you compete. It is more of a body building movement and there is a increased risk of injury in performing the movement, especailly with the barbell.
ok...that is fair...now for me I only lift upper body...so for this week Monday was a bench day and I did back with it...and a few different lifts for curls....Wed was TRI's and some chest with the bench lifts...Sunday we are going to do Shoulders (nothing crazy just to work them)...Then next week on Wed we are going to do our Bench work out again....how does this sound...I am would like your imput on this......it makes since with the decline...but I want to work the chest...what lifts would you subsitute for the declines???I totally appreciate your opinion...thank you
Tig,
I'm very partial to working a body part each day. Not combining. So, with that in mind, lets look at what you are doing. Your doing shoulders on Sunday, then working them again on Monday when you do bench. You are performing more chest movements on Wednesday.
While it is late in the game to change now, you might want to consider at the start of the next training cycle to do bench on Sunday. Back on Monday. and assistance work (tris, light bench) on Wednesday. You could do shoulders any of the three days. do you train legs? If not, would recommend doing light squats for overall conditioning.
The important thing for you now is to get focused and get the most out of each rep you do. Know how your body feels when your mechanics are right and try to make each rep the same. Rest and nutrition is equally critical. and don't make the same mistake as I did recently and press the weight to the ceiling!
ok...that works...and i agree....i have been thinking more about doing one lift per day...and you were able to give me a nice guide as to how to do that...question though, when do you do Biceps? and then also I don't know about the squating...i use to go at it pretty hard a few years ago and i don't want to do anything to my back...as it is getting better...but we are planning on doing leg presses and other leg exercises....
Bis can be done on the day you do assistance work. Your probalby not going to do a lot of work for bis.
Try squats again. Keep it light (135-275 range)for a while. Work on form until you feel comfortable (then push the pounds up a bit to the 315+ range). Use a belt. The squat is the best movement for working your body overall. Leg presses, leg ext and leg curls are good just for working legs. Squats will strengthen your mid section (erectors) giving you better balance. Unless you intend to compete the squat, you don't have to worry about breaking parellel (though it is better practice to do so).
yeah we might give it a run....we use to compete in all 3 lifts and it was good to do them but they wore me out...we might throw some light sets in....so the assistance work day is like the "extras"????
Yup! If you do legs and since your not training legs for competition, throw legs, triceps, bi's and light bench all in the mix. Make squats your first movement Then work down from there.
Tig, keep your total number of sets to 5 or 6 on the squat. Perhaps do the following; 135X10 135x8 185X3X10 increse by 10 lbs each week. And once you break 205 your sets might look like this; 135X10 135X8 185X5 205X3X10. Once you get to 225, the weight may start getting a little too much, so you might consider droping the reps to 7. Then 5's. Wouldn't drop below 5's. If you can't do more weight with 5's, start over and increase reps as you get stronger.
thanks man...this is good....it is a good plan...I will have to really work hard to get my brother to do the squats but he will....
Post a Comment
<< Home