Quest for Strength

TriZZle305 · 05-31-2005, 08:34 PM

Went back and did Those Hyperextentions..
Hyperextentions 4x7 w/ 25plate in arms

Archangel · 05-31-2005, 08:42 PM

Great lookin w/o there Brother TriZZle!!! Hows the back feelin? Have a great extended weekend?

TriZZle305 · 05-31-2005, 08:45 PM

The Back feels great actually, I wish i wouldve always done hyperextensions and good mornings, the lower back is so important in my sport yet i neglected it, I enjoyed memorial day though, especially the grilled food.. good caloric intake on monday

Cris2Blis · 05-31-2005, 09:09 PM

Quote:

Originally Posted by TriZZle305

Went back and did Those Hyperextentions..
Hyperextentions 4x7 w/ 25plate in arms

most people wouldn't have done this... very impressive dedication!

your friend needs to get a car!

TriZZle305 · 05-31-2005, 09:16 PM

Quote:

Originally Posted by Cris2Blis

most people wouldn't have done this... very impressive dedication!

your friend needs to get a car!

Thankyou... I agree.. i guess thats why it was so urgent that he get to work

TriZZle305 · 06-02-2005, 10:29 PM

Todays workout was excellent, the best in a while..

CHEST
Speed Bench: 8x3 @ 185
I was supposed to use 155(50% of 310) but it just was not enough work for me, and 185 wasnt either so i think i will move it up.. i dunno maybe i shouldnt any comments or advice welcome

TRICEPS
(my favorite)Skull Crushers: 4x8 @ 85
CG Bench Press 3x8 @ 185

BICEPS
Standing Curl:4x8 @ 85... to TRUE failure.. i shouldve been on those bitter beer commercials with some of my facials on those last reps

BACK
Seated Rows 2x8 @ 170
2x8 @ 150
Pull Downs: 4x8 @ 150

DELTS
i dont know what to call this i kinda just threw it in there.. its this very adjustable cable machine that is extra versatile basically u can work almost anything on it so i adjusted it to what it said was a Delt Movement.. umm it was kindof weird almost like Flies for the back.. maybe im just dumb
4x8, i dont know how much weight

All in All it was a good W/O except for the chest which i didnt feel was worked hard enough, maybe i should do less rest between sets on speed day, it wuz less than a minute rest though so i dunno

Archangel · 06-02-2005, 11:00 PM

I thought is was a great w/o there!!! I am a HUGE fan of shorter rest intervals, Brother Funk got me hooked on that!!! If you think you need more weight, and you can handle it, or judging by the looks of it, Man-Handled it, then I say go for it, but first I might try shorter rest Intervals, it's up to you Brother T!!!

Was it a pec Dec machine that you did rear Laterals on?

TriZZle305 · 06-02-2005, 11:03 PM

Quote:

Originally Posted by Archangel

I thought is was a great w/o there!!! I am a HUGE fan of shorter rest intervals, Brother Funk got me hooked on that!!! If you think you need more weight, and you can handle it, or judging by the looks of it, Man-Handled it, then I say go for it, but first I might try shorter rest Intervals, it's up to you Brother T!!!

Was it a pec Dec machine that you did rear Laterals on?

Thanks for the words of encouragement.. no it wasnt a pec dec... im going to search the internet for a picture.. it was two cables spread apart with free motion.. no seat or anything and they could be adjusted to be all the way down by your legs to do legg workouts or you could put it all the way to the top to do tricep work.. i'll try to find a pic because i know they way im explaining it could be almost anything

TriZZle305 · 06-02-2005, 11:17 PM

well this link doesnt work so nevermind the following statement
Imagine this but instead of it being normal it is all compacted together and you can adjust the heights of the cables

here is a picture i made.. the holes are the way you can adjust the cable handles. and on the "body" of it it has all the workouts you can do.. full body pretty much.. looks like something someone would buy and put in their house and think they have a gym.. no power rods though

Triple Threat · 06-03-2005, 08:03 AM

Quote:

Originally Posted by TriZZle305

CHEST
Speed Bench: 8x3 @ 185
I was supposed to use 155(50% of 310) but it just was not enough work for me, and 185 wasnt either so i think i will move it up.. i dunno maybe i shouldnt any comments or advice welcome

All in All it was a good W/O except for the chest which i didnt feel was worked hard enough, maybe i should do less rest between sets on speed day, it wuz less than a minute rest though so i dunno

First of all, as Archangel said, you can decrease the rest interval. I try for 30 seconds on speed bench.

Like you, I found 50% to be rather light, so I upped the number of sets to 12. For 60% week (which is what you wound up doing), I'll be doing 10 sets. And on 70% week, I'll stick with the 8 sets. After 70% week, I cycle back to 50% and repeat. The "lighter" workouts also help prevent overtraining.

Another thing to remember is that you should be exerting the same force on 50% (and 60% and 70%) that you would as if you were maxing. Quick reps, about 1 second up if I remember correctly. You may not feel anything during or after the workout, but if your 1RM keeps going up on ME day, who cares what speed day feels like?

Have patience and let the program work.

TriZZle305 · 06-03-2005, 01:35 PM

Quote:

Originally Posted by CaptainDeadlift

First of all, as Archangel said, you can decrease the rest interval. I try for 30 seconds on speed bench.

Like you, I found 50% to be rather light, so I upped the number of sets to 12. For 60% week (which is what you wound up doing), I'll be doing 10 sets. And on 70% week, I'll stick with the 8 sets. After 70% week, I cycle back to 50% and repeat. The "lighter" workouts also help prevent overtraining.

Another thing to remember is that you should be exerting the same force on 50% (and 60% and 70%) that you would as if you were maxing. Quick reps, about 1 second up if I remember correctly. You may not feel anything during or after the workout, but if your 1RM keeps going up on ME day, who cares what speed day feels like?

Have patience and let the program work.

Yeah thats what i should have done(upped the # of sets), one quick question about speed bench.. ive been taking it down at a normal speed and then EXPLODing up, should i be taking it down fast too?

I feel like the program is already working on my legs, and back, its just my chest strength im worried about but then again, ive only been on it for a week
TY for all of the advice

Triple Threat · 06-03-2005, 07:51 PM

Quote:

Originally Posted by TriZZle305

one quick question about speed bench.. ive been taking it down at a normal speed and then EXPLODing up, should i be taking it down fast too?

Direct from a Louie Simmons article about benching:

The reps must be very explosive. Lower the bar quickly, but under control. Lowering contributes to raising, or concentric, strength. Lowering a bar slowly will build muscle mass but not strength. Please, I beg you, stop reading bodybuilding magazines. They have contributed greatly to ruining strength training in the United States. After all, plyometrics is the energy gained by the body dropping and then responding to that dropping with reversal, or explosive, strength.

**P-funk** · 06-03-2005, 07:55 PM

yes, engage the stretch reflex.

The Monkey Man · 06-04-2005, 03:09 PM

Quote:

Originally Posted by TriZZle305

well this link doesnt work so nevermind the following statement
Imagine this but instead of it being normal it is all compacted together and you can adjust the heights of the cables

here is a picture i made.. the holes are the way you can adjust the cable handles. and on the "body" of it it has all the workouts you can do.. full body pretty much.. looks like something someone would buy and put in their house and think they have a gym.. no power rods though

Is this the Mystery Device???

TriZZle305 · 06-04-2005, 03:10 PM

EXACTLY... thanks monkey man i couldnt find it

TriZZle305 · 06-05-2005, 10:45 PM

Max effort lower day.. very intense, set a couple personal records

Squats: 1x3 @ 135
1x3 @ 225
1x3 @ 295
1x3 @ 315
1x3 @ 345
1x3 @ 375
1x1 @ 405 (PR)
1x1 @ 415 (PR)

the main reason these are PRs is because i have always been afraid to fail on the squat rack and fall or something... i dunno but today i did it these are all to parallel not ATF, still dont mess w/ that.. i was going to try 420 but 415 was pretty slow going up so i'll try next week

DeadLift: 1x3 @ 135
1x3 @ 185
1x3 @ 225 (PR)
1x3 @ 295 (PR)
1x3 @ 315 (PR)
1x1 @ 365 (PR)

never done deadlifts over my bodyweight.. i used to only do them as part of a powerclean.

Good Mornings: 1x6 @ 135
1x6 @ 185

my lowerback was gone by this point so i decided i wouldnt over do it

Hammer Strength AB Crunch 3x10 @ 70
1x8 @ 80

difficult to get up my stairs to get protein shake

Cris2Blis · 06-05-2005, 11:53 PM

nice job on the PR's trizz

... will u start any workouts w/ the team since you're trying to walk on?

TriZZle305 · 06-06-2005, 12:37 AM

Quote:

Originally Posted by Cris2Blis

nice job on the PR's trizz

... will u start any workouts w/ the team since you're trying to walk on?

Nope... walk-on= No respect, until earned(at least in FLA colleges from what ive heard)... sooo i will be alone until practice starts and until I DRILL someone with a scholarship

Triple Threat · 06-06-2005, 08:12 AM

Quote:

Originally Posted by TriZZle305

Max effort lower day.. very intense, set a couple personal records

...

my lowerback was gone by this point so i decided i wouldnt over do it

The workouts are progressing very nicely, TriZZle. Good decision about the lower back. Over time the endurance will increase. PRs are a sign you're improving. When does football start for you?

TriZZle305 · 06-06-2005, 04:44 PM

TY CaptainDeadlift.. my whole core is sore today i cant lean back too far or bend over too far w/out a lil struggle getting back up.. my upperback is fairly sore too..
Football im assuming starts whenever i get there.. walk ons dont really get any info so i go up there August 14th for a freshman academic program(basically we get to stay a week before the rest of the students get there) and then classes start August 22 or 29(dont remember which one of those mondays), so if they let me start when i get there the 14th then that would be best but i guess they might not until school starts so all the walk-ons have an equal oppurtunity

TriZZle305 · 06-08-2005, 10:11 PM

Bench
135 x 3
185 x 3
205 x 3
225 x 3
255 x 3
275 x 1
305 x 1
315 x ....0 almost though, i think i can get it if i was fresh

Skull Crushers
2 x 8 @ 85
1 x 4 @ 95

Rope Tricep Extentions
3 x 10 i forgot the weight.. i love these though they make the tricep head look so good in the mirror

(i keep forgetting im not a body builder)

T-Bar Rows
4x8 @ 130 (my back is so weak)

Standing Curlz
3x8 @ 85

Pull Downs
3 x 8 @ 140 (very difficult) PR

TriZZle305 · 06-09-2005, 01:09 AM

posted some pics.. only one of my body though.. and its blurry

Cris2Blis · 06-09-2005, 09:31 AM

just one request... a smile!

pics look great.

The Monkey Man · 06-09-2005, 10:52 AM

Quote:

Originally Posted by TriZZle305

EXACTLY... thanks monkey man i couldnt find it

Love that thing!... Lived on it while rehabbing my shoulder in '02'

TriZZle305 · 06-09-2005, 11:47 AM

Quote:

Originally Posted by The Monkey Man

Love that thing!... Lived on it while rehabbing my shoulder in '02'

Me too, the on at our gym is called the Cross Over i guess thats the brand.. I like the range of motion you get on it with a constant steady resistance, it reminds me a little bit of a bowflex... i use it every upper day as a cool down/stretch excersize

TriZZle305 · 06-09-2005, 11:47 AM

Quote:

Originally Posted by Cris2Blis

just one request... a smile!

pics look great.

ill find one with a smile just for u

Triple Threat · 06-09-2005, 03:57 PM

Quote:

Originally Posted by TriZZle305

Bench
135 x 3
185 x 3
205 x 3
225 x 3
255 x 3
275 x 1
305 x 1
315 x ....0 almost though, i think i can get it if i was fresh

You'll get it soon enough.

Where are you missing, off the chest or near the top?
Off the chest means lats need work.
Near the top it's the triceps holding you back.

TriZZle305 · 06-09-2005, 04:05 PM

it was right inbetween.. closer to the chest though, its probably the lats because i just recently started working them out(correctly and consistantly).. most of my Lat work is pull though.. how would that help a press?

Triple Threat · 06-09-2005, 04:46 PM

This will explain it better than I can.

Backup Your Bench

TriZZle305 · 06-09-2005, 05:43 PM

Good Read.. i'll definately take that into consideration, ive always slacked on my back

i think ill put that link in my sig

05-31-2005, 08:34 PM	#61
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	Went back and did Those Hyperextentions.. Hyperextentions 4x7 w/ 25plate in arms My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

05-31-2005, 08:42 PM	#62
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Great lookin w/o there Brother TriZZle!!! Hows the back feelin? Have a great extended weekend? "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-31-2005, 08:45 PM	#63
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	The Back feels great actually, I wish i wouldve always done hyperextensions and good mornings, the lower back is so important in my sport yet i neglected it, I enjoyed memorial day though, especially the grilled food.. good caloric intake on monday My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

06-02-2005, 10:29 PM	#66
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	Feel The Pump Todays workout was excellent, the best in a while.. CHEST Speed Bench: 8x3 @ 185 I was supposed to use 155(50% of 310) but it just was not enough work for me, and 185 wasnt either so i think i will move it up.. i dunno maybe i shouldnt any comments or advice welcome TRICEPS (my favorite)Skull Crushers: 4x8 @ 85 CG Bench Press 3x8 @ 185 BICEPS Standing Curl:4x8 @ 85... to TRUE failure.. i shouldve been on those bitter beer commercials with some of my facials on those last reps BACK Seated Rows 2x8 @ 170 2x8 @ 150 Pull Downs: 4x8 @ 150 DELTS i dont know what to call this i kinda just threw it in there.. its this very adjustable cable machine that is extra versatile basically u can work almost anything on it so i adjusted it to what it said was a Delt Movement.. umm it was kindof weird almost like Flies for the back.. maybe im just dumb 4x8, i dont know how much weight All in All it was a good W/O except for the chest which i didnt feel was worked hard enough, maybe i should do less rest between sets on speed day, it wuz less than a minute rest though so i dunno My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

06-02-2005, 11:00 PM	#67
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	I thought is was a great w/o there!!! I am a HUGE fan of shorter rest intervals, Brother Funk got me hooked on that!!! If you think you need more weight, and you can handle it, or judging by the looks of it, Man-Handled it, then I say go for it, but first I might try shorter rest Intervals, it's up to you Brother T!!! Was it a pec Dec machine that you did rear Laterals on? "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-03-2005, 07:55 PM	#73
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	yes, engage the stretch reflex. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-04-2005, 03:10 PM	#75
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	EXACTLY... thanks monkey man i couldnt find it My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

06-05-2005, 10:45 PM	#76
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	ME Lower day Max effort lower day.. very intense, set a couple personal records Squats: 1x3 @ 135 1x3 @ 225 1x3 @ 295 1x3 @ 315 1x3 @ 345 1x3 @ 375 1x1 @ 405 (PR) 1x1 @ 415 (PR) the main reason these are PRs is because i have always been afraid to fail on the squat rack and fall or something... i dunno but today i did it these are all to parallel not ATF, still dont mess w/ that.. i was going to try 420 but 415 was pretty slow going up so i'll try next week DeadLift: 1x3 @ 135 1x3 @ 185 1x3 @ 225 (PR) 1x3 @ 295 (PR) 1x3 @ 315 (PR) 1x1 @ 365 (PR) never done deadlifts over my bodyweight.. i used to only do them as part of a powerclean. Good Mornings: 1x6 @ 135 1x6 @ 185 my lowerback was gone by this point so i decided i wouldnt over do it Hammer Strength AB Crunch 3x10 @ 70 1x8 @ 80 difficult to get up my stairs to get protein shake My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

06-05-2005, 11:53 PM	#77
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	nice job on the PR's trizz ... will u start any workouts w/ the team since you're trying to walk on? My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

06-06-2005, 04:44 PM	#80
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	TY CaptainDeadlift.. my whole core is sore today i cant lean back too far or bend over too far w/out a lil struggle getting back up.. my upperback is fairly sore too.. Football im assuming starts whenever i get there.. walk ons dont really get any info so i go up there August 14th for a freshman academic program(basically we get to stay a week before the rest of the students get there) and then classes start August 22 or 29(dont remember which one of those mondays), so if they let me start when i get there the 14th then that would be best but i guess they might not until school starts so all the walk-ons have an equal oppurtunity My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

06-08-2005, 10:11 PM	#81
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	ME Upper Bench 135 x 3 185 x 3 205 x 3 225 x 3 255 x 3 275 x 1 305 x 1 315 x ....0 almost though, i think i can get it if i was fresh Skull Crushers 2 x 8 @ 85 1 x 4 @ 95 Rope Tricep Extentions 3 x 10 i forgot the weight.. i love these though they make the tricep head look so good in the mirror (i keep forgetting im not a body builder) T-Bar Rows 4x8 @ 130 (my back is so weak) Standing Curlz 3x8 @ 85 Pull Downs 3 x 8 @ 140 (very difficult) PR My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

06-09-2005, 01:09 AM	#82
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	posted some pics.. only one of my body though.. and its blurry My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

06-09-2005, 09:31 AM	#83
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	just one request... a smile! pics look great. My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

06-09-2005, 04:05 PM	#88
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	it was right inbetween.. closer to the chest though, its probably the lats because i just recently started working them out(correctly and consistantly).. most of my Lat work is pull though.. how would that help a press? My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

06-09-2005, 04:46 PM	#89
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	This will explain it better than I can. Backup Your Bench

06-09-2005, 05:43 PM	#90
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 819 Photos: 13	Good Read.. i'll definately take that into consideration, ive always slacked on my back i think ill put that link in my sig My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Follow me on Vi-Net, Health and Prosperity

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