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Andrew_live: Gym Time for the Win Time

So I’m laying it out for you. Here is my journey.
Currently entering week 4 of Dave Tate’s 6 Week Bench Press Cure. Here it is:

Sunday: Bench press (Max effort Day), 30 min basketball game, 15 min jog outside
Bench Press: 30% 1RM 8 reps
60% 1RM 5 reps
70% 1RM 3 reps
80% 1RM 1 rep
90% 1RM 1 rep
100%1RM 1 rep

Monday: 15 min jog outside

Tuesday: Back and Abs, Rowing Machine 3Km, 15 min jog outside
Deadlift: 30% 1RM 8 reps
60% 1RM 5 reps
70% 1RM 3 reps
80% 1RM 1 rep
90% 1RM 1 rep
100%1RM 1 rep
High cable row: 4 sets @ 16 reps, no rest, drop weight, 12 reps
One arm Dumbbell rows: 4 sets 8-12 reps
Chest supported row: 4 sets 8-12 reps
Abs: Bungee Twists, Knee Raises, Front plank, Side plank, Crunches
*assorted reps and sets for 20 min.

Wednesday: Bench Press (Dynamic Movement Day),20 min swim, 15 min jog outside
Bench Press: 30% 1RM 8 reps
60% 1RM 5 reps
70% 1RM 3 reps
80% 1RM 1 rep
90% 1RM 1 rep
100%1RM 1 rep

Thursday: Off
15 min jog outside

Friday: Shoulder, Triceps, Biceps, 15 min jog outside
SHOULDERS:
Barbell shoulder press 4 sets 8-12 reps
Arnold Press 4 sets 8-12 reps
Shoulder Shrugs 4 sets 10-15 reps (2 sets with dumbbells, 2 with barbells)
Chainsaw Shoulder flyes 4 sets 8-12 reps
Assorted front, rear, and side delt raises using DBs, cables, and bands
TRICEPS:
Tricep dips (with bands) 4 sets 8-12 reps
Tricep bench press 4 sets 10,8,6,4 reps
Skull crushers 4 sets 8-12 reps
DB tricep extension 4 sets 8-12 reps
BICEP:
Preacher bench bicep curls (EZ bar) 4 sets @ 8 reps bottom half, 8 reps full ROM
DB preacher bench hammer twist curls 4 sets 8-12 reps
Flat bench DB curl 4 sets 8-12 reps
21’s 2-3 sets

Saturday: Legs, 15 min jog outside
Squats: 30% 1RM 8 reps
60% 1RM 5 reps
70% 1RM 3 reps
80% 1RM 1 rep
90% 1RM 1 rep
100%1RM 1 rep
Sprints 50m 10 sets
2 minute leg press 4 sets (approx 50-60 reps)
Lunges 4 sets 8-12 reps
Hamstring curl 10 sets, 3 reps

Ok people, I’ve seen how these things go sometimes so dont hold back. If I’m training like a douche say so. Dont hold back. Let the chopping begin.

Current lifts stand at:
Bench: 265
Deadlift: 430
Squat: 320
Barbell bicep curl: 135 with good form, another 2 with some cheat in the back.

I’m not huge like Srjoker but I’m trying to score some underground trapple sauce so look out.

Can’t add much, expect that I look forward to keeping up with your progress.

Wow, I must be the worst log keeper on the site. What a let down eh? Bonerjams inspired me to get this thing going again.

Updated stats:

Deadlift: 460 (belt and straps)
Deadlift 405 (raw)
Bench: 285
Squat: 330

Basically shows where my priorities are at. I’ll start posting my days workouts on here.

Stretching and warmup shit. Rolled around on an old Soft Ball as a foam roller substitute.

1 serving of ANACONDA (orange).
Deadlift
135 X 8 (belt)
275 X 5 “”
315 X 3 “”
365 X 1 “”
405 X 1 “”
455 X 1 (belt & Straps)
465 X 1 “” (New PR)
405 X 1 (raw)

Muscle Clean Push Press (BB)
95 X 10
95 X 12
95 X 13
95 X 14

Military Press (BB)
95 X 10
95 X 12
95 X 10 (wide grip)
95 X 14

One arm DB Shoulder Press (standing)
25 X 15
25 X 15
30 X 15
30 X 12

TYI Raises
10 X 10
8 X 10
8 X 10

6" Cold Cut Subway

Tricep Bench Press
135 X 8
135 X 8
155 X 8
165 X 7

BW Tricep Dips
8, 10, 12

Hap Ki Do 2 hrs

6" Cold Cut Subway

BW Tricep Dips
8, 8, 8

One Arm Triceps Press Down (rope)
40 X 8
40 X 10

2 Arm DB Triceps Extension
65 X 8

One arm DB Triceps Extension
20 X 8

One Arm Triceps Press Down (rope)
40 X 10

Sauna, shower, shave

Weigh in at 219lbs

GTFO of the gym.

whats a tyi raise?

log fail.

[quote]bonerjams98 wrote:
whats a tyi raise? [/quote]
if the tyi raise is what Kerly is calling a fail then yeah maybe. I do it similar to this:

http://www.fitnessandfreebies.com/exercise/exercises/yti.html

It works out to 30 continuous reps.

Lay with my stomach on an incline bench do ten front raises (I’s) ten rear delt raises (T’s) and ten half front half rear delt raises (Y’s).

1 peach
1 serving Anaconda (red)
Stretch and Soft Ball rolling

Pullups BW
7, 5(straps), 5

Deadlift (raw)
135 X 8
225 X 8
225 X 10
225 X 4 (wide grip, middle finger on the ring)

Kroc Rows
110 X 15
110 X R: 15 L: 5,5,5
100 X 15 (has knurl)

Lat pull down (wide)
50 X 15
50 X 8
50 X 20
50 X 8 (partials)
50 X 12

High cable pull downs/ rows
140 X 16, 90 X 12 <one set
140 X 16, 90 X 12
140 X 16, 90 X 12
170 X 16, 100 x 12

Cobra Lat Pull Down
60 X 10
60 X 10
60 X 10
(Shitty. Didnt feel it)

Single Arm Lat Pull Downs
40 X 12
40 X 12

Back Extension
V’s X 10
O’s X 16

Upright Row BB
70 X 10
70 X 10
70 X 12
70 X 8

Face Pulls
120 X 6
90 X 8
90 X 10

Rowing Machine
5 minutes @ lvl 10 (1326m)

Hap ki do 1.5hrs

noodles and banana chips

Seated Row (lat pull down machine)
100 X 10
100 X 12
80 X 10
60 X 20

Assisted Pull up
(-120) X 20

One Armed Row (Lat pull down machine)
20 X 12
20 X 12

Shower

Weigh in at 217 lbs

GTFO of the gym.

Are you sure you need so many exercises per body part?? The volume does not seem efficient.

Yeah dude thats a tonne of volume!

Also a peach before training wtf dude eat 100g of pasta pre training!!

been trying to eat a piece of fruit right before training for a dose of fast digesting carbs. And yea the volume was a bit much. I’m unhappy with my back results so far so I thought I would try and really shock my lats into some growth.

I’m also talking about… really just the volume of what you have posted in this thread.

Are these movements getting you better results than hammering fewer with everything you’ve got would?

how often are you hitting back?

Yesterday:

1 Serving ANACONDA
Shoulder warmup

Bench (Week 6 of rep increase program)
135 X 8 (warm Up)
185 X 1 (warm up)
225 X 1 (warm up)

235 X 6
235 X 5 (missed the 6th rep)
235 X 6
235 X 5 1 assisted
280 X failed

I was way too tired. Horribly sore. Maybe doing the Hap Ki Do twice a week is too much. Wahta waste of precious ANACONDA.

Finished off with stretching and some clap push ups.

Stretch
Soft Ball work

Squat (belt)
135 X 8
225 X 15
315 X 1
225 X 8

5 X BW pull ups (easy)

Lower ab work

Extreme Pain on inner thighs. Probably muscular and probably from not squating for so long.

Sauna, Shower, Shave.

Weigh in at 217lbs

Havent squated for over a month at the advice of some friends so I could work on my DL. It seems to have worked but I’ll be ssquatting regularily agin now. Also this workout was planned carefully. I have workouts planned for the next two days that require me to be in top notch condition.

I think you could benefit from a premade routine for a while…until you can deinitively say what you want.

That back day looks like…um, a drunk text. lol

You know what you want to do? Are you lusting after a PL comp or BB show?..just wanna turn heads when you show up to places?

1 serving Alpha GPC
Big ass bowl of oats mixed with instant coffee
1 serving Anaconda

Light stretching

Bench (Redoing day 2 of Week 6 of rep increase program)
135 X 8 (warm Up)
185 X 5 (warm up)
225 X 1 (warm up)


235 X 6
235 X 6
235 X 6
235 X 6
280 X 1
200 X AMRAP = 12

Incline DB Press
55 X 6
65 X 6
75 X 6
85 X 5

Flat DB Flye
30 X 12
25 X 15
30 X 14

Incline Smith

140 X 8 -rest 20s- X 6 -20s- X 5

Flye Machine
210 X 12
195 X 12
180 X 12
150 X 12
150 X 12

Vertical Chest Press Machine
60 X 12 (Horizontal grip)
50 X 16 (Vertical grip)

Sauna, Shower, Shave

Weigh in at 219 lbs

GTFO of the gym.

[quote]Ct. Rockula wrote:
I think you could benefit from a premade routine for a while…until you can deinitively say what you want.

That back day looks like…um, a drunk text. lol

You know what you want to do? Are you lusting after a PL comp or BB show?..just wanna turn heads when you show up to places?

[/quote]

That back day is not a regular occurrence. Also Your right, I dont know what I want to do. I do know that I want to compete. In anything. I’m leaning toward a BB show but I’d prep and enter a PL comp first chance I get. Jim Wendler said a good bit about how its never too early to enter a PL comp. Everyone is always going to want to wait until they are stronger etc.

I beleive that a focus in BBing will allow me to bring up my weak points/muscle imbalances better than focusing on PLing.

My immediate goal right now is to hit 5 plates on the deadlift by the end of the month.

how are your joints feeling with the bench program you are doing?