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Post by willbrothers on Jul 29, 2007 21:02:08 GMT -5
Today was really good.
I did feet up benching 20 reps @ 185 to pre-fatigue, 4 reps @ 250, 4 @ 260, 3 @ 275 and 3 @ 285. Put the feet down for a quick 295 and it felt like it would fly through the ceiling! incline 135 @ 20, 155 @ 10, 175 @ 8, 205 @ 6 3 sets bent over rows @ 155 4 sets of chin-ups to failure 3 set-s of pull-overs 3 sets of alt leg ext w/225,275 and 315 4 sets of alt leg presses 3 sets of leg curls abs
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Post by willbrothers on Jul 29, 2007 21:04:37 GMT -5
I'm trying a different approach to training, when I am lifting, I'm not trying to see how much I can lift but how much I can lift by issolating that particular area. In other words, I try to bench with my lats and pecs only, curl with my biceps only. When I start to feel the lift more in my joins or more with momentum, I re-evaluate. I want to work the muscle and not the weight. It's a slight change that feels much tougher and gives a much better workout.
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Post by Doug Parrish on Jul 30, 2007 15:08:52 GMT -5
I'm trying a different approach to training, when I am lifting, I'm not trying to see how much I can lift but how much I can lift by issolating that particular area. In other words, I try to bench with my lats and pecs only, curl with my biceps only. When I start to feel the lift more in my joins or more with momentum, I re-evaluate. I want to work the muscle and not the weight. It's a slight change that feels much tougher and gives a much better workout. I like that! Smart! I may have to try that to improve my bench.... Do you bench flat backed? I'm just wondering how my bench setup might suffer if I lift feet up. God Bless!
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Post by willbrothers on Aug 2, 2007 21:17:25 GMT -5
Doug, I have been doing feet up and I really get a lot more out of it. It concentrates more on the muscles you are working that way. Also, I've started doing stripping workouts once a week where I will put a 45, a 25 and 3 10's on each side (245), do as many reps as I can while focusing on working only the chest, then have a partner strip a 10 off each side, repeat the process, and keep this going until all the 10's are gone. This workout kills your chest and gives you a terrific pump. Once you start stripping the weight (if you have done the first part to true failure) you won't get more than 2 reps each time a weight is stripped off. But it really helps you work past failure and I think it gives you a mental advantage in other training sessions.
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Post by buffman on Aug 3, 2007 3:41:09 GMT -5
Those are called drop sets, and very intense. Nice workout and some interesting training ideas. Are you training in general or training with a purpose of competing in strength sport?
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Post by willbrothers on Aug 8, 2007 5:42:51 GMT -5
Thanks Buffman! I have been training for powerlifting and bodybuilding. I've been trying different things like that - trying to vary my workouts. Sunday was a good test day for me. We had a heavy bench day and it went as follow: warm-up 225, 275 3 reps each strict form 295 one rep, 305 one rep, 315, one rep, 320 one rep, and finally 325 one rep @ 177 body weight. After I was finished, I wish I had left off that 320 rep and went right to 325 then attempted 330. I have found that I need a long warm-up. My 305 felt better than the 295 and 315 felt much better than the 305...wierd how the body works. After that we did abs and calves for about an hour and then called it a day.
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Post by Tom Isbell on Aug 8, 2007 8:51:31 GMT -5
Tell him the truth william. William is a ...........I cant say it LOL..........ok he is a body builder. William is built better than most of us. Thin waist and larger biceps etc.. He is a pretty good bencher for his size too. He would do well in a powercurl. William: I have people tell me all kinds of things. The truth is that each person has his own way of working out. The most important thing is to have fun and change it up from time to time. You seem to be doing that and it is working. Later, Tom
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Post by willbrothers on Aug 9, 2007 17:19:54 GMT -5
Thanks Tom! I have been trying to keep things fresh. I have been doing my chest workouts primarily with Paul and we have been changing routines about once a month. It's a good idea I think because that way you don't get in a rut. Hope you are doing well - I will see you in Asheville!
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Post by Doug Parrish on Aug 10, 2007 12:23:37 GMT -5
A BODYBUILDER? ? Oh my........ :') Just funning you, Will! As long as the Name of the Lord is the main thing you lift, I don't think anyone here worries about the rest! God Bless.
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Post by willbrothers on Aug 11, 2007 0:02:36 GMT -5
Thanks Doug!
I am competing in both sports - and certainly trying to honor the Lord in both sports and in my daily life. He's been too good to me and been there when I didn't deserve it. How could I not praise him?
May the Lord Bless you too Brother!
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Post by willbrothers on Sept 27, 2007 17:15:05 GMT -5
I have been doing much shorter sets in preparation for AAU Worlds. Last meet, I was able to get 315 on the bench and 150 on the strict curl. The shorter, more intense sets have really seemed to help in this "peaking" phase.
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Post by Doug Parrish on Sept 28, 2007 12:51:52 GMT -5
NICE BENCHING Will! And that's quite a curl you have there too! Looking good!
I'm also a big fan of short intense sets. I just get bored counting too high. :')
God Bless!
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Post by willbrothers on Nov 14, 2007 22:42:14 GMT -5
Finally responding back - I've been off the boards for a while. Thanks Doug, I've seen some of your numbers too this year and they are very impressive. I would be thrilled to even get to the 1200 range where you're at. I have a long way to go before I can be in your league.
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Post by willbrothers on Nov 14, 2007 22:46:40 GMT -5
I've been doing some off season stuff - no flat benching for a few months, no heavy deadlifts, just failure sets and more reps. Still working compound movements though. For example, today was chest flys (which is isolation, but still) for 5 sets pyramid, behind the neck presses for 5 sets pyramid, weighted dips and weighted pull-ups for 5 sets pyramid, incline crunches for 5 sets, reverse curls for 5 sets, seated rows for 5 sets pyramid, t-bar rows for 5 sets pyramid and calves for 5 sets. I'm only working every other day now - trying to get more rest for better results. I don't know if I am actually getting better results but I am at least getting more rest!
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Post by willbrothers on Dec 4, 2007 6:39:48 GMT -5
Really been trying to step it up on total body development because I am doing more bodybuilding in 08 than I did in 07. But I had a good deadlift day yesterday. 6 set of 3 @ 355 FAST 1 set of 2 @ 430 reverse hypers w/ 2 45s 3 sets til failure. abs and calves
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