WEEK OF SEPTEMBER 23TH, 2002
This weeks training was a little better than last week, but remember we are testing the phases of the max fusion bench program. Oh and I decided to change the name of the system to max fusion...cool huh?!? Well, on the Bench press, I did 260 for 3 sets of 9 and did the same with 230. After that, we did the incline bench press. I think I went a little to heavy...I did 315 for 3 reps for the first time.
I was impressed because I haven't done these in a long..long. ..long while. Jon was doing these for the first time so he managed to work up to 205 for 4 reps. Then It was off to the Wide-Chest press on the Hammer Strength. I had done 4 plates on each side and Jon did 3 plates and a quarter on each side for sets of 7 reps. Then we did an death set on the pec deck. This week on shoulder, we did rack shoulder press for 6 sets of 2 reps.
Its beyond me on how someone could do 405 on this exercise...its tough. I did 225 and Jon did 185, but it made us sweat. Then we did the Arnold Press and Plate Raises back to back. Also, we did some neck raises with 35 pound plate for 75 reps.
After seeing Joe Ladiner's neck, me and Jon were determined to build our necks for both our sports. On Tuesday, we did Good Mornings, but we modified them a bit from the why we were doing them. I did 185 for sets of 15 reps and Jon was careful with 115 for the same. We did these out of the power rack from the bottom position. From there, we went onto the Hammer strength pulldowns for reps followed by Cable Rows.
Then we did DB Shrugs for four sets and then did sets of 20 with Barbell Shrugs. I did 405 on those and Jon did 275 on those too. On Thursday, we started out with DB Curls for 5 sets of 15 reps and then did a death set. We moved onto the preacher curls followed by an X-Rep with Double-Bicep Cable Curls for an awesome pump. Next was Rack Close-Grip Bench press. We also modified these as well. Instead of doing continuous reps, we would do rest-pause between reps making it tougher. I did 275 and Jon did 255 for 6 sets of 2 reps with little rest.
Then it was onto Pushdowns doing 5 sets of 15 reps and then we did DB Holds which made the forearms burn. Then we did Barbell Behind-the-Back Wrist Curls for 3 sets of 25 reps which made them burn even more. On Friday, me and Jon had an "off" day on the bench press. We did 3 sets of 3 reps, I did 320 and Jon did 280. Then it was off to Rack Squats where I did 405(1 set)and 415(2 sets) for 3 sets of 7 reps and Jon did 295(1 set) and 305(2 sets) for 3 sets of 10 reps. We then went onto leg extensions for 3 sets of 25 reps. We made sure that the weight was light enough to do 3 sets.
Then me and Jon alternated doing seated calf raises and standing leg curls for 100-reps each. Then we did some more neck raises... this time with 45 pound plate for 75 reps. Next week we bump up the reps to 100. Before I sign-off this week, I would like to announce that my current website will no longer be active. As you have noticed, the site hasn't been updated because there was a lot of broken links and I hate that. Next weekend I'll be doing my second website on my max fusion training and how to get a hold of yours for only $12 bucks!! But for now, my new personal website is up at: http://zap.to/naturalfreak
I hope you enjoy that new site. My progress will be posted weekly there so you can always see what the "naturalfreak" is up to.
Check it out and I hope to hear from you guys. Oh and read the interview from the Squat King himself..Brent Mikesell. I plan on doing another interview with another powerlifter soon to help continue to bring the powerlifting world to Bodybuilding.com. Until next time, stay big!!
STRENGTH & HONOR
Hybrid Training- "Hybrid Training for Maximum Results!!"