WEEK OF SEPTEMBER 9TH, 2002
This weeks' workout wasn't all that great because my partner was out sick and I was going solo for the rest of the week, so this weeks' progress report will be shorter. On Monday, Justin decided to drop in on our workout for chest. We did 3 sets of 3 reps on the bench press which will be adjusted coming into next week. I did 350 and Jon did 305 and then dropped to 295.
We did 2 death sets thereafter with 225. Our goal on these is to eventually do 25 reps like most bodybuilders do. Then we went onto Incline Bench press for 5 sets of 10. I did 225 for all five sets and Jon did 185. Justin was having trouble with this because his triceps were weak and they were exhausted after benching.
He left after doing incline and my time at the gym was winding down so we only had time for Arnold presses and some abs, which sucked!! Tuesday was back and I went back to doing floor deadlift for the first time in almost a year. I did 525 for 2 sets of 2 and then 500 for 2 sets of 2. They were exhausting. Then I did some Hammer Strength Pulldowns for 3 plates for 3 sets. I did 12 reps on the first and 10 on the last two.
Then I did some heavy Cable Rows for 2 sets, one set with 20 plates and the last set with 18 plates. Then it was Barbell Shrugs for 5 sets of 10 reps. I kept going between 405 and 315 but after heavy deadlifts, my grip was gone, so all I could handle was 315. After that I called it a day. Thursday was I still solo doing arms. I did DB curls doing 50s for 3 sets of 15 and then doing 2 death sets, one with 45s and the other with 35s. I did some Concentration Curls for 50 reps.
Then I did rack Close-Grip Bench press doing 225 for 3 sets of 15 reps. In between there, I was holding a mini-class in the middle of the gym on how to bench right. It seems that one of the guy saw the way I was benching and when I showed him the difference in technique, it seemed to draw a crowd. It was about 45 minutes before I did my last set on Rack Close-grip bench. Then I did 10 plates on some Pushdowns for 3 sets of 15 reps and then some Preacher Hammer curls and called it a day.
It wasn't a stellar workout, but without my partner it was about as much as my motivation could handle. On Friday, I did Rack Bench press where I worked up to 295 and then down to 245. A friend of mine stopped in Friday. He was a powerlifter from Spokane, Washington. We didn't talk too much since me and him were working out.
He showed me something that I didn't see on the Rack bench press and I think it might help out my pause. Then it was off to Rack Squats where I did 405 for 5 sets of 5 reps. Another guy, Neil, whose planning on working out with us come next week had came into the gym around my third set. I showed him the way I bench since he's wanting to get into powerlifter. He's about 25 years old and he's a police officer.
He's 210 and could be benching around 480, which was impressive. He did 355 for 2 sets of 1 rep on the bench before dropping to 225. After Rack Squats, I went to Leg Extensions and did 210 for 2 muscle-rounds and then did 100-rep Seated Calf Raises and called it a day. I hope Jon is able to make it in on Monday as well as Neil too.
I've already modified the bench program and I also added about 20 new fusion techniques to the program. I'll write an article on a few of them soon. Also, keep a lookout for the interview for Brent Mikesell coming soon as well. Well, I hope you guys workouts are better than mine.
STRENGTH & HONOR
Hybrid Training- "Hybrid Training for Maximum Results!!"