A collection of training blogs
|Posted by Mike Ramos on May 31, 2013 at 10:45 AM||comments (0)|
building off of the success from last week, i decided to go for a paused max. Worked my way through the warm ups, really focusing on loading the weight on the lats. 365 fell right into the groove on the way down, and came out slightly on the way up. but the triceps powered it through. I followed this up with 315 for 7 and a half. On the eighth rep, i flared much too soon and couldnt lock it out.
Through 4 sets i...Read Full Post »
|Posted by Mike Ramos on May 23, 2013 at 10:35 AM||comments (0)|
Today's Bench workout felt much better. the upper back and chest work has definitely begun to pay off. I worked up to a single at 365, which probably could have been a double. then dropped the weight to 315 and hit 7 reps followed with 4x10 dumbell press with 100's to finish off the pressing movements. I finished the workout with some krok rows for 4x20, and 2 sets of chin ups
This workout felt much better...Read Full Post »
|Posted by Mike Ramos on May 18, 2013 at 8:55 AM||comments (0)|
Thursday's bench workout left me looking at some glaring holes. Namely the need for more upper back strength/mass, and the need for more speed development.
I worked my way up to a single competition grip bench at 355. This went up very easy, but felt extremely heavy to lower.
After this, I did 2 quick sets of 275x8, and hit some dumbbell benches with 100s for 4x8.
to finish off, i did 4x30 shrugs at a rapid pace with 135, and weighted pull ups.
|Posted by Mike Ramos on May 13, 2013 at 10:10 PM||comments (0)|
The workout today went somewhat well considering my poor nutrition beforehand. I wanted to get a little more volume in today and drop the intensity slightly.
135,155,185,205,225,245x5 275x10 295x7.315x4
|Posted by Joe Close on May 11, 2013 at 4:45 PM||comments (0)|
135, 185, 225 warm-up
275x1, 250x2, 225x3, 200x5, 175x14, 150x16
Single Arm Rows 35lbsx10 between sets
Single Arm Kettle Bell Press 3 sets on both sides of forearm, 25lbsx10
Rows 3 sets 80lbsx10, 100lbsx10, 129lbsx10
Cable Pullovers 40lbsx10, 3sets
Superset with Tricep cable extensions, 50lbs x 10
|Posted by Mike Ramos on May 9, 2013 at 10:50 AM||comments (0)|
Todays workout went really well, well almost really well. My goal today was to get 335 for five reps, but due to my eccentrics being much too slow, i ended up with 4. I feel confident that if i continue to improve my chest strength, that my bench will improve significantly.
comp grip bench press
135,155,185,205,225,245,275,295,315x5, 335x4(need to lower the bar faster) and then finished off my flat benching with 315x5
dumbell presses... Read Full Post »
|Posted by Mike Ramos on May 7, 2013 at 8:55 PM||comments (0)|
started my workout today with my first bout of sumo deadlifts in months.
then hit some narrow stance squats
finished up with some chins and curls
|Posted by Mike Ramos on May 6, 2013 at 9:05 PM||comments (0)|
Today was close grip bench day, the sets looked like this;
CG Foam Presses With Pause
1board Presses with Pause
I felt really good today, definitely think i will respond well to the extra volume
|Posted by Mike Ramos on May 3, 2013 at 2:35 PM||comments (0)|
|Posted by Joe Close on May 1, 2013 at 3:45 PM||comments (0)|
Regular Grip Bench
185x3, 225x3, 245x1, 255x1, 185x3, 185x3, 195x3, 195x3
Single Arm Kettle Bell Bench (10 to the front and back of forearm)
55x6, 65x5, 75x4, 85x4