WEEK OF SEPTEMBER 16TH, 2002
I modified the bench program and I even added about 15 or 16 new fusion training techinques, two of which will be revealed in one of my articles. Any hoot, Jon came back on Monday and I was glad he did. We didn't go heavy like we had in the past few weeks. I benched 235 for 3 sets of 10 reps and Jon did 205 for 3 sets of 10 reps and then we did a death set, I did 25 reps and Jon did 19 reps with 165.
Then we moved onto DB bench press where I did 145lbs for 2, 140 for 4, and 135 for 6. Jon did 135 for 2, 110 for 6 and 100 for 8. When we do this exercise again, I'll probably do the 2-6-8 rep scheme. Then we moved onto cable crossovers for 3 sets of 20-15-20 and then did an X-Rep with the pec deck and moved onto shoulders. We did DB shoulder press where we did 3 sets of 8-10. 110s(me) and 95s(Jon) were too heavy for this amount of reps so we went down to 100s(me) and 85s(Jon) and got a good pump from this.
Then we did something new on barbell shoulder press that killed us from the get go. Jon loved it. We did 6 sets with minimal rest between sets. After that we did abs and called it a day. On Tuesday, Justin returned again doing back and traps with us. We started out with Rack DLs for 3 sets of 25 reps. Jon did 250 and I did 355. After that we moved onto front pulldowns for 3 sets of 10 reps and then it was machine rows doing 4 sets of 8 reps heavy!!
I could of gone 4 plates on the hammer strength machine rows. I did 3 plates and a 35 and Jon did 2 plates and a 35. We then did six sets on barbell shrugs followed by 5 sets of 12 reps on db shrugs. On Thursday, Justin was there for arms as well. We did 5 sets on Barbell curls and then 3 sets on Preacher curls. Me and Jon should of gone heavier but it was a new training technique so we'll do it next time.
We then moved onto close-grip bench press for a hulking 3 sets of 25 reps. I'm going up on these and Jon is staying at the same weight. We then moved onto pushdowns for 3 sets of 20 reps. Now note, because it was three guys there, the pumps were coming and going. Then we did Hammer curls for four sets and then we did DB holds. The longest I held the 80s was about 46 seconds and Jon held the 80s for 41 seconds. We did abs and called it a day.
On Friday, Me and Jon were "slow" coming in. We did 2 sets of 15 reps with 265(me) and 235(Jon). We figure since these are set towards our new maximums, we should start at 2 sets and work up to 3 sets. Also were alternating squats(deep) so we did leg press afterwards for six sets followed by 3 sets of high reps.
Then we did 100-rep standing calf raises and 100-rep seated leg curls. We did upper abs and some neck work for the first time. We did 75 reps on neck raises which were great for the next. I think Jon will look forward to these every Friday. The guy that inspired us to do them was Joe Ladnier, a huge powerlifter who maybe a favorite with me. He is what fusion training is all about when you see his physique and his strength. Its what I inspire to be like.
Also, I think that the next newsletter will be coming sooner since I have great news. In the meantime, read the first one..."Record Breakers" and learn about the stars in the sport right now. Starting this weekend, I will be working on two separate website, a website for me and a website for my strength system. My website addresses will be posted coming next week and I'll have to talk to Will, who has been posting my articles and progress, about changing the links on here. Well, until next week, stay big!! Curtis D. "Strength & Honor" http://zap.to/fusionmuscle Curtis D.
STRENGTH & HONOR
Hybrid Training- "Hybrid Training for Maximum Results!!"