After re-tweaking my back 2 weeks ago, I have finally come to terms with the fact that I am simply going to have to take an extended period of time off from squats/deads/oly stuff. My bench and press strength have been a weak point for me, so I am going to take this time and opportunity to try and improve this lift.
I have not taken a max to the chest in a long time, I am going to guess that it’s 275 and base all percentages from it.
To start, I’m following a very simple 9 week Westside style program. All will be done raw, no bands or chains. I’ll see how this goes and then come up with a new program depending on the results. I am going to run 200 of both test and deca respectively. Diet is going to be high calorie and mostly clean, however I’m going to eat whatever I want when I want it.
I will also be focusing on recovery/rehab of my back, shoulder and knee. I had my first consult yesterday with a new Doc who works in a field called “Matrix Repatterning”. Do a google search on it, it’s fascinating. Anyways, on to the training.
11/8/08
D/E bench
flat barbell bench; 8 sets of 3 at 60% of 1rm
165x3x8 - all sets were very fast and easy, as they should have been
dumbbell tricep extensions; 4 sets of 8
30x8, 50x8, 40x8, 45x8-right weight
dumbbell side raises; 3 sets of 10
25x10, 30x10, 30x10
bent over dumbbell raise/laterals; 3 sets of 10
20x10x3
Felt like an easy first day, workout went fast and I left feeling like I should have done more.
11/9 off day
11/10/08
M/E bench
flat barbell 2 board press; warm up with triples until they become difficult, then switch to singles and work up to 1 rep max
barx20
100x3
145x3
185x3
225x3-add 2 board
275x3-pretty easy but switched
315x1-very fast and easy
335x1-harder than it should have been
350x1-better than the 335
355xmiss-this is dumb, I think I got tired?
lying bb tricep extensions; 6 sets of 10
65x10, 95x10, 95x10, 95x10, 95x10, 95x10
pushdowns; 3 sets of 10
90x10, 60x10, 60x10 - triceps are shot
1 arm dumbbell press; 3 sets of 15
35x15, 35x15, 35x12-had to push press last 3 each arm to get 15 reps
Very tough workout, triceps felt like they had been worked very hard. Shoulders feel good, chest feels neglected.
11/11 Off day
Monopoly