United Powerlifting Association

9/14 bench @ Powerstation

worked up to 405X3 raw

added shirt
500x3 no brds
585X2 3brd
655X2 2brd
685x2 2brd

incline dumbells
100x12...lol

done. I felt strong in the shirt but the right shoulder is just alittle unhappy. I'm gonna lay off the heavier raw stuff when Im by myself next week. Maybe I'll just do some dumbells. I only did 1 set of the incline dumbells cuz I was toast and shaking like a dog $hittin razor blades ( just a metaphorical sayin' NO Michael Vick...I love dogs). But regardless incline dumbells are great for stabilizers and lats and I hadnt done'em ( incline dumbells) in a lonnng long time definately something I need to work back in regularly maybe alternate it with the raw barbell work when Im by myself.

Steve loose the 3 brd. You are wwasting a set doing 3 brds with a shirt on. Otherwise nice work!

Yeah Rob I agree the 3brd is a waste but the 500 w/no brds could be considered a waste also. But I do the 500 no brds and 585w/3brd just for the sake of getting in "reps" since I only get to "shirt up" with my powerstation family every other week. Plus remember the level I'm at, Im not you...lol. I wear this shirt all the way up just to get 725-735 to touch. So if I dropped the 500 w/no brds and the 3 brd my workout would look like this:

655x2 2brd (655 is the lightest weight Ive got to a 2brd with the shirt all the way up...maybe I could touch with 635???)
685x2 2brd

LOL...4 reps aint gonna cut it for every other week and 1hr. and 15 minute drive each way. Im not strong enuff yet like you to go:

655X2 2brd
685X2 2brd
735x2 2brd
785X2 2brd.......maybe next year but I have'nt even benched 735 yet.

My point i think I should be getting in 8-10 "total" reps in my shirt even if my first 4 are "ghey". Now if you're suggesting maybe smaller jumps and go:

up to 405 raw
635X2 2brd
655X2 2brd
685X2 2brd
705X2 2brd

I could do that. But Paul says small jumps are "ghey" also...lol. Like Arhhnuld says "I get a lot of adviccces"......so I dont know what to think sometimes. All you damn pros have conflicting theories....lol...I think its just so I'll stay confused and always suck...j/k....I know you're trying to help and I appreciate it.

Steve, how much of an incline do you like to use for incline DB press?

Hey Rev I'd say its closer to 30 degrees than 45. The lower incline will allow you to use your lats as supporters versus a steeper incline which would hit more shoulders. Whenever I go away from incline for a long time and them come back to'em whether dumbells or barbell my lats gets sore the first few times. I never feel sore in my lats on flat, but I've learned the more I get my lats involved whether incline or flat I become much stronger.

I'm gonna alternate these with my raw barbell stuff when I'm training by myself . I have been doing some good flat dumbell work (with palms facing) with bands the past few months. But the incline dumbells exploited the weakness in my my stabilizer muscles much much more. It was either weakness or total fatigue from the shirt work but I have a feeling it was a little of both.

Steve Paul is gay so there is nothing wrong with smaller jumps. Try making 15 lbs jumps and get 4-6 working setts in and then if you want drop down to a lighter weight like the 500 to practice ful range. Just a suggestion.

9/18 back,bis,rears

Pulldowns
5 sets

Cheat chins
8 green
6 purp
6 purp
4 no bands

band rows
4 sets

pullaparts
3 sets

mm rear delts
3 sets

hammers curlz
25x12
35x10
45x10
55x8

preacher hammers
20x10
30x10
40x10

4 sets of pushdowns

done. rushed. work sux..lol.

9/20

Incline dumbell presses
40x15
70x12
95x12
120x10
120x11
120x12
80x20

reverse band rows
5 sets

green band rows
4 sets

band pullaaparts
4 sets

rear delts w/mm
3 sets

ghey band presses for shoulder
cuff work

ton of band pushdowns

Done. Much better on the inclines today but of course I hadnt done shirt work before them. They felt better with each set, I havent done these prolly since Rob hit 705 2 years, I like the change up.

I have been doing htese too...although I can't go that heavy on them. They hit that spot right where I tore that tendon, so I only go up to 70-80's on them. Should be some access work to help stabilize the top for me...

Mon 9/24

Pulldowns
5 sets

reverse band rows
5 sets

dumbells shrugs
4 sets

Band rows
5 sets

high face pulls
4 sets

hammer curls
25x12
35x12
45x10
55x10

preacher hammer cirls
20x12
30x12
40x8

pushdowns. first night of thirds

bench Powerstation

warmed up to 315x3 raw

added shirt
405x2 no brd
495x2 no brd
585x1 3brd
655x1 2brd
705x1 1brd
735x0 no brd

Done. I didnt really wanna go to the chest but I let that damn Smitty talk me into it...lol. I got the 735 about 3/4 way up but grooved it too high. I do this alot, whether boards or no boards I tend to want to groove higher (in my raw groove) than lower (a shirt groove). As we all know, grooving it lower makes the lift easier in a shirt. A HUGEEE part of it for ME is the liftoff needs to be out there above my "touchpoint" almost uncomfortable, almost like Im gonna dump it. Because then I can just focus on taking my breath and tucking. When I take the weight more on my shoulders instead of my lats , and I have to place where the bar goes laterally, I tend to to groove higher which makes it a lot tougher than it should be. This is by far the biggest issue with my geared benching, which I'll work on in the off season.

I hear ya, Steve... I tend to do the same thing. When I get the handoff right and the groove locked in everything just clicks and the lift seems comparatively effortless. Too bad that doesn't happen more often, LOL!

You mean lifts are supose to be effortless? Hell I thought you had to grind the weight from the chest all the way up? LOL!

Rob Luyando wrote:You mean lifts are supose to be effortless? Hell I thought you had to grind the weight from the chest all the way up? LOL!

That's just for freaks like you that seem to keep pushing come Hell or high water! For us mere mortals, we have to hit that groove right and rely on a bit of speed and momentum!!!

10/16

Reverse close grip pulldowns
4 sets

reverse band rows on bench (blue)
4 sets

dumbell shrugs
4 sets

dumbell rows
50x12
60x12
70x12
80x12

rear delt work w/mm
3 sets

high face pulls w/purple
3 sets

10 sets of bicep crap

some band pushdowns

Done. felt good to be make in the gym.

10/19

brockenstein speed workout (took mm band and doubled under dumbells and put them behind the powerrack; you can view this setup on EFS)
barx15
95x12
135x10
135x10
185x8
225x2x8

standing pulldowns green band
4 sets

dumbell shrugs
120x20x3

band pullaparts (purp)
3 sets

standing green band presses (this is more for the cuffs than anything)

more cuff work w/light dumbells

8 sets of band pushdowns

Done.

10/22

Close grip reverse pulldowns
4x12

Blue Band pulldowns
4x12

Yanks
120x12x3

Pullaparts purple
3x15

Standing band rows green
3x15

High face pulls w/purp
3x15

rear delts w/dumbell
35x12x3

lots of cuff work in between sets

Alternating curlz
25x12
35x12
45x12
55x12

one arm preacher curls
25x12x3

4 sets of band pushdowns

Done!

10/26

Back with the powerstation crew

worked up tp 650 on reverse bands raw. i would guess about a 200lb. deload at the bottom. Shoulder still a little jacked up but hopefully I can continue to work thru it.

Did some tate presses with the barbell while in the rev.band rack

315x12
365x12
405x15

Good to be back, gonna take it easier for awhile, but not very long. I want 2008 to be much better than 2007 and with only being able to shirt up twice a month. I really can't afford to be out the of the shirt too long ; plus I felt like I was just staritng to make some "true" progresss and the season was over for me.

10/30

wide grip pulldowns
6 sets...the first few were very light

chins
bwx6x3

face pulls
3x12

Reverse band rows
4 sets

standing green band rows
3 sets

one arm rear delts
35x12x3

alt. curls
30x12
40x12
50x8
60x8

one arm preacher curls
20x12
25x12
30x12

cuff stuff inbetween

band pushdowns
4 sets

Done.

11/02

Incline dumbells
40x15
40x12
70x12
100x12
120x12
120x12
120x13

Key press
40x12x3

Green band rows
4 sets

rear delts mm band
4 sets

band pullaparts
4 sets

8 sets of band pushdowns

Done! The key presses were great for loosening the shoulders after the incline work. My right shoulder is still alittle jacked up on the back side, i'm thinking the infraspinatus is alittle strained cuz its not impairing my strength a lot but the pain is definately there. wwwaaahhhh..lol.