Better Than Ever

DOMS · 01-12-2008, 12:25 PM

Quote:

Originally Posted by goob

Yeah, that's pretty good going, especially for that weight. I'm still wondering how you manage to get your feet airborn too. 6-12" is around what I do, depending on how I feel, and how much is still left in the tank, and i'm a lot lighter.

A great movement by all accounts.

Thanks, goob.

Well, I just did one to find out how I perform them. I do it with a slight bend in my knees (to generate the force on my toes). I'm not 100% certain, but I think my feet leave the floor a millisecond or two before my hands do.

DOMS · 01-12-2008, 12:25 PM

TSP - Bench - Day 5: Dammit!

I forgot to one of the key things in this routine: hand placement. I'm suppose to use my weakest hand position when benching. Which, for me, is just outside the shoulders. So I made it a point to do it this workout. That made a huge difference on how the benching felt. I also had to drop the weight by 20 pounds.

I've gotten to the point where I can easily do Dips unassisted. Which, considering that I've been doing Dips for a very shot time, is a pretty big deal for me.

The only exericise that needs explaining this time is the BB Bench Partial Bottoms. This is simply doing the bottom half of the normal ROM, making sure to do a dead, 1 second, halt at the bottom. Just like the statics I did in the first workout, this is meant to help with a common sticking point.

My Deads have really taken a hit from not doing them in more than four months. Well, I get it back soon.

Update: Like a fucking putz, I just realized that I forgot to do the workouts in triset, and superset, formats. I just did them as straight exercises. Now I'm fucking pissed.

BB Bench Partial Bottom
155 @ 3
155 @ 3
155 @ 3
155 @ 3
155 @ 3

DB Face-down Side Raises
20 @ 3
20 @ 3
20 @ 3
20 @ 3
20 @ 3
- Add 5

Half Dip
BW @ 3
BW @ 3
BW @ 3
BW @ 3
BW @ 3

DB Decline Pull-over
30 @ 3
30 @ 3
30 @ 3
30 @ 3
30 @ 3

DB External Rotation
20 @ 3
20 @ 3
20 @ 3
20 @ 3
20 @ 3
- Add 5

Deadlifts
135 @ 3
185 @ 2
225 @ 1
255 @ 1

12/01/2008

DOMS · 01-12-2008, 10:19 PM

Brutus_G · 01-13-2008, 07:48 AM

Its funny your weakest position on the bench is my strongest position. GJ on the dips D.

NordicNacho · 01-13-2008, 12:14 PM

looks like a good work out.

Witchblade · 01-13-2008, 01:26 PM

How are you digging all the low rep stuff?

DOMS · 01-13-2008, 09:31 PM

Quote:

Originally Posted by Brutus_G

Its funny your weakest position on the bench is my strongest position. GJ on the dips D.

Thanks, Brutus! It's a sure sign that my upper body development is coming along.

Mid to wide is how I've been benching forever. It makes sense why narrow is my weakest position.

DOMS · 01-13-2008, 09:31 PM

Quote:

Originally Posted by NordicNacho

looks like a good work out.

Thanks, man. You should check out Chad's book. It has plenty of good routines like this.

DOMS · 01-13-2008, 09:32 PM

Quote:

Originally Posted by Witchblade

How are you digging all the low rep stuff?

It's my favorite. I usually workout in the 3-6 rep range. Though I usually don't go below 3 reps.

DOMS · 01-13-2008, 09:32 PM

TSP - Bench - Day 6

Another active recovery workout.

DB Bench Press
50 @ 20
50 @ 20

WG Pull-ups
25 @ BW (assisted)
25 @ BW (assisted)
15 @ BW (assisted)

13/01/2008

b_reed23 · 01-13-2008, 10:24 PM

damn....it wears me out to even read those workouts!!

katt · 01-14-2008, 09:50 AM

This wo method looks pretty interesting.... I'll have to read up on it .

soxmuscle · 01-14-2008, 10:27 AM

20 reps of 50 pounds. Nice endurance.

Scarface30 · 01-14-2008, 10:32 AM

shitty about forgetting the triset/circuit there, but it still looks like a killer workout, man

and another 100 reps on the DB BENCH...got it right this time around, yeah! killer stuff!

DOMS · 01-14-2008, 05:28 PM

Quote:

Originally Posted by b_reed23

damn....it wears me out to even read those workouts!!

Thanks, Billy! They're pretty damn fun.

DOMS · 01-14-2008, 05:28 PM

Quote:

Originally Posted by katt

This wo method looks pretty interesting.... I'll have to read up on it .

It's all in Chad's book.

DOMS · 01-14-2008, 05:28 PM

Quote:

Originally Posted by soxmuscle

20 reps of 50 pounds. Nice endurance.

Thanks, man. It's been a loooong time since I've done reps that high.

DOMS · 01-14-2008, 05:28 PM

Quote:

Originally Posted by Scarface30

shitty about forgetting the triset/circuit there, but it still looks like a killer workout, man

and another 100 reps on the DB BENCH...got it right this time around, yeah! killer stuff!

Thanks, man! I redeemed myself today!

DOMS · 01-14-2008, 05:29 PM

TSP - Bench - Day 7

I'm still getting a feel for the weights on the Upright Power Rows and the EZ Bar Reverse Curls.

I dropped the weight on the Supremaxes because I moved my hands to the weakest position. Which is how I'm suppose to do them.

BB Bench Supramax/BB Bench Partial/Chest-supported Row
220 @ 8 seconds/3 @ 165/3 @ 50
220 @ 8 seconds/3 @ 165/3 @ 50
220 @ 8 seconds/3 @ 165/3 @ 50
220 @ 8 seconds/3 @ 165/3 @ 50
220 @ 8 seconds/3 @ 165/3 @ 50

DB Decline/Upright Power Row/EZ Bar Reverse Curl
3 @ 30/3 @ 25/3 @ 40
3 @ 30/3 @ 35/3 @ 50
3 @ 30/3 @ 35/3 @ 55
3 @ 30/3 @ 50/3 @ 55
3 @ 30/3 @ 55/3 @ 60

14/01/2008

Witchblade · 01-14-2008, 05:30 PM

Quote:

Originally Posted by soxmuscle

20 reps of 50 pounds. Nice endurance.

I thought it was 50 reps @ 20 pounds?

Trisets at heavy weights, that can get really tiring. Program looks like fun.

DOMS · 01-14-2008, 05:31 PM

Quote:

Originally Posted by Witchblade

I thought it was 50 reps @ 20 pounds?

Oops. I missed that. WB you're right, it's 20 pounds at 2 sets of 50 reps.

33sun33 · 01-14-2008, 07:33 PM

Quote:

Originally Posted by DOMS

Oops. I missed that. WB you're right, it's 20 pounds at 2 sets of 50 reps.

Man, 50 reps of anything sounds exhausting. Very interesting workouts there Doms

the other half · 01-14-2008, 07:43 PM

so, if you lose count, do you stop and start all over agian? lol. no, really, do you get bored while you are doing these? i have a hard time doing 15 reps before the the boredom kicks in.

anyways, i bow to your dedication on this workout.

b_reed23 · 01-14-2008, 10:31 PM

how many days a week is this program, and how long did the last couple workouts take?

01-13-2008, 07:48 AM	#454
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,903 Photos: 24	Its funny your weakest position on the bench is my strongest position. GJ on the dips D.
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01-13-2008, 12:14 PM	#455
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,414 Photos: 18	looks like a good work out.
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01-13-2008, 01:26 PM	#456
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,208 Photos: 2	How are you digging all the low rep stuff?
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01-13-2008, 10:24 PM	#461
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,139 Photos: 34	damn....it wears me out to even read those workouts!!
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01-14-2008, 10:27 AM	#463
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,941 Photos: 10	20 reps of 50 pounds. Nice endurance.
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01-14-2008, 09:50 AM	#462
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,030 Photos: 37	This wo method looks pretty interesting.... I'll have to read up on it .

01-14-2008, 10:32 AM	#464
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	shitty about forgetting the triset/circuit there, but it still looks like a killer workout, man and another 100 reps on the DB BENCH...got it right this time around, yeah! killer stuff!
	Warning: Seismic Testing Zone

01-14-2008, 07:43 PM	#473
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	so, if you lose count, do you stop and start all over agian? lol. no, really, do you get bored while you are doing these? i have a hard time doing 15 reps before the the boredom kicks in. anyways, i bow to your dedication on this workout.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

01-14-2008, 10:31 PM	#474
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,139 Photos: 34	how many days a week is this program, and how long did the last couple workouts take?
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01-15-2008, 09:45 AM	#475
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004