|
|
Post by Rodney Rochester on Aug 14, 2006 19:49:53 GMT -5
New pr on bench
--------------------------------------------------------------------------------
Mon. 7.10.06
Today's max effort on bench:
rotator cuff warm-ups:
1x5x12 (elbows out)
1x5x12 (elbows front)
bench:
Texas power bar (enuff said)
2x45x12 (close-grip) pause
1x135x8 (close-grip) pause
1x135x8 (mid-grip pinky on ring) pause
1x185x3 (mid-grip pinky on ring) pause
1x250x1 (competition grip- index finger on ring) pause
1x315x1 (competition grip- index finger on ring) pause
1x350x1 (competition grip- index finger on ring) pause
1x375x1 (competition grip- index finger on ring) light pause or
touch and go NO BOUNCING.
NEW MAX!
Not bad after recovering from an elbow/bicep injury last summer
and no heavy benching off my chest (max effort wise) until now.
Got some good floor press work and lots of board press work
I will be posting soon.
Sorry Bros, didn't get any vids this time but I will get some and post them also.
Widow
_________________
|
|
|
|
Post by Rodney Rochester on Aug 14, 2006 19:51:16 GMT -5
--------------------------------------------------------------------------------
Friday's workout
--------------------------------------------------------------------------------
Fri. 7.14.06
Rotator cuff work:
2x5x12
Lion/Ox's:
2x15x12
Floor Press:
2x45x12
1x135x12
1x185x8
1x225x5
5x275x3
Haven't done these in over 9 months trying to get back up to 365x3.
Behind Head Tricep Extention:
4x35x6-10 (slow down [bottom of dbell to top of ears]/xplode up [break then push into lockout].
Rack-PIN Deads (3 hole):
1x225x8
1x315x5
1x405x3
3x455x3 (stopped here on this exercise/injured index finger at work and started bleeding a lot).
Stopped bleeding. Decided to do some accessory work.
Glute/ham:
3xmyselfx10
Cable Rear Delts:
5x30x6 (3 sec hold at top)
Barbell Shrugs:
5x225x6 (3 sec hold at top)
These two exercises were supersets.
Hanging Knee Ups:
5x myselfx12 (these I do with more hip curving [pushing my feet back and up toward my buttocks] at the bottom to get more out of my lower abs).
Powerwalk on treadmill: 15 min.
I love any variation of trap work I can do to build some monsterous size traps.
Later,
Widow
_________________
|
|
|
|
Post by Rodney Rochester on Aug 14, 2006 19:52:20 GMT -5
--------------------------------------------------------------------------------
--------------------------------------------------------------------------------
Wed. 8.2.06
Rotator cuff/ Lion/Ox's
(superset)
Cable Rear Delts:
3x40x6
Barbell Shrugs:
3x265x6
(superset)
Barbell Rows: (reverse-grip/close grip)
2x155x6
Puldowns: (24" d-ring/palms facing each other)
2x150x6
Glute/Ham: (full forward stretch at the bottom)
3x10x10
Got to keep some back work in the game for a few more weeks then I
will start dropping access. work starting about 3-4 weeks out from the meet.
Widow
_________________
|
|
|
|
Post by Rodney Rochester on Aug 14, 2006 19:53:27 GMT -5
Widow's Log
--------------------------------------------------------------------------------
Firday 8.4.06
Rotator cuff warmups
Bench:
2x45x12
2x135x8
1x225x5
4 Board Bench:
1x315x3
1x405x1
1x455x1
1x495x1 (miss)
1x495x1 (hit)
Cable Tri. Ext.:
1x110x6-10
1x140x6-10
1x180x6-10
Hanging Knee Ups:
3xmyselfx12
Stretching for 10 min.
Excited today. Had some Bros I haven't seen in a while come and train with us at the gym this evening. Tavis "Monster" Mash and Chris "OX" Mason and their crew came by tonight. This one corner of the gym was kickin' with so much intensity that everyone else there had to stop and stare. AHH! It was so cool to have everyone back togather again. We're gonna have to get togather like that more often. Oh! My bad - I don't if anyone has heard of OX and Travis but they are elite WPO powerlifters. Sorry about that.
Later,
Widow
_________________
|
|
|
|
Post by Rodney Rochester on Aug 14, 2006 19:54:33 GMT -5
--------------------------------------------------------------------------------
Monday: 8.7.06
Rotator cuff/Lion-Ox's
Bench:
2x45x12
2x135x8
1x225x3 pause
1x275x1 "
1x315x1 "
3x340x2 "
Cable crossovers:
3x55x12 pushdown and squeeze hard at the bottom
Hammers:
2x60x6
Jack-knife crunch:
5xmyselfx12
Powerwalk:
1xmyselfx15min.
Felt strong and energized today.
Widow
_________________
|
|
|
|
Post by Rodney Rochester on Aug 14, 2006 19:56:15 GMT -5
Wed. 8.9.06
Rotator cuff work
In rotation as/of giant sets:
Cable Upright Rows:
1x20x12
1x40x12
3x70x12
Cable Shrugs:
1x40x12
1x80x12
3x100x12
Low Cable Rows:
1x60x12
1x90x12
3x120x12
Glute/ham:
3x20x10
Kinda like bodybuilding, huh?
Just feeling out some numbers today.
Widow
_________________
|
|
|
|
Post by Rodney Rochester on Aug 14, 2006 19:57:35 GMT -5
--------------------------------------------------------------------------------
--------------------------------------------------------------------------------
Fri. 8.11.06
Rotator cuff work
Reverse Band Bench
(in rack w/green bands):
1x135x8
2x225x8
1x315x5
1x405x3
1x500x1 (missed)
(not sure what happened here, still felt strong-lots of energy still left, oh well time to move on)
Floor Press:
1x225x1
6x275x3
Cable Tri Ext.:
2x180x6-10
Hanging knee-ups:
5xmyselfx12
One of my Bros (TC) was in the gym before me and had already set the rack up for reverse and asked me to join him in the workout. So I did this then went to floor presses in the rack when I was finished with that. Then continued on with my regular training.
Widow
_________________
|
|
|
|
Post by Rodney Rochester on Aug 14, 2006 19:59:34 GMT -5
MON. 8.14.06
Rotator cuff work
Bench:
2x45x12 pause
2x135x8 "
1x225x5 "
5x300x3 "
Cable crossovers:
3x60x12
Jack-knife crunch:
2xmyselfx12
The Lion King (my Bro) was lookin' strong tonight.
Todays workout was good and strong. Talked to specialist toaday about my knee. He going to do surgery on my knee. It's cool though. Outpatient surgery.
Then 3 weeks to recover - then theropy. Then the green light to start training legs again. He says until then - no stress bending or bent knee pushing i.e. climbing ladders, many steps or pushing while maxing on the bench. This means no - contest along with $200 to fix my car. Oh! Well. Hold my head up and catch a later meet this fall/winter.
Widow
_________________
|
|
|
|
Post by lovelace on Aug 15, 2006 6:02:21 GMT -5
Good Work Rodney!
God Bless, Mike
|
|
|
|
Post by Doug Parrish on Aug 16, 2006 11:12:05 GMT -5
Wow, RR! For a guy to not bench for months then hit a PR, excellent!
Nice looking workouts! And training with Travis and Ox must be a blast!
God Bless.
Doug
|
|
|
|
Post by Rodney Rochester on Aug 17, 2006 4:51:17 GMT -5
I was steadily picking up my bench since then. When Mike and some of the others joined at the gym I trained at then my bench started coming back up.
Training with Mike is a blast. We sometimes can talk each other into and out of things.
We keep each other going with our motivation and joking.
Our readyness to help one another.
Training with Travis and Ox is also a blast. They do bring extra knowledge and energy to the table.
Rodney
|
|
|
|
Post by Rodney Rochester on Aug 19, 2006 12:05:47 GMT -5
Fri. 8.18.06
Rotator cuff work
Floor presses:
2x45x12
2x135x8
1x225x5
5x300x3
Cable extentions:
2x190x6-10
Hanging knee ups:
5xmyselfx12
Felt really strong today on floor presses. May need to re-evalueate for more weight in another cycle.
Widow
__________________
|
|
|
|
Post by Rodney Rochester on Aug 21, 2006 20:13:14 GMT -5
Mon. 8.21.06
Rotator cuff
Bench:
2x45x12
2x135x8 pause
1x225x5 "
1x275x1 "
5x325x3 "
Cable crossovers:
3x70x12
Short and sweet today. Worksets on bench felt heavy today.
I take the blame for my own short comings.
My Bro, Lionking you did very well tonight on those 4-board presses.
Later,
Widow
|
|
|
|
Post by Rodney Rochester on Aug 28, 2006 19:16:09 GMT -5
MON. 8.28.06
Rotator cuff
Bench:
2x45x12
2x135x8 pause
1x225x5 "
1x275x3 "
5x325x3 " (miss)
got one rep on the first set. barley got the second rep on the first.
body is spent from having two of my back teeth cut out last thurs. not to mention having dropped off from my regular meal pattern and calories.
no biggie, i'll make it up next training cycle.
just piddled around:
Lat pulldown to chest:
1x150x8
Tri. pushdown:
1x150x8
Barbell curl (straight/fixed):
1x115x3
obviously no max effort or reps at the end of this cycle. planning a new training cycle for another powerlifting meet.
Later,
Widow
|
|
|
|
Post by Rodney Rochester on Sept 1, 2006 17:32:17 GMT -5
Fri. 9.1.06
Roator cuff work
Floor press:
2x45x12
2x135x8
1x225x5
1x275x1
3x315x8
Only one exercise today. Starting new cycle in one week. Been training for over 12 weeks without a break. Felt strong, overall workout was very good today.
Rodney
|
|
