A collection of training blogs
|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
|Posted by Mike Ramos on April 30, 2013 at 8:20 PM||comments (0)|
today was my first time working deadlifts in months. I'm still not going to go too crazy on the leg lifts yet, but today was a good start
worked my way up to 405 for a double
dropped down to 315 for a set of 6
then 5 sets of chin ups
|Posted by Mike Ramos on April 29, 2013 at 8:45 PM||comments (0)|
worked up to a triple at 315 close grip, this felt pretty decent, but only got 335 for 1.
I need to start doing this at the very end of the workout
worked up to 405x3 to a 2 board. tweaked the shirt today and it felt pretty difficult to touch the 2 board and flew off of it
Foam Press up to 315 for a triple. also, felt very heavy