GETJACKED's log

Discussion in 'Training Logs' started by getjacked, Jan 29, 2006.

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  1. getjacked

    getjacked Guest

    I wanna start new one, because I'm following more of a westside based routine now. I've kinda been copying how maine's layout is, so you'll see a resemblence, just less weight :squint:

    Weight 244 right now... big day/night of drinking yesterday (9 AM til 10 PM)

    Numbers - 1 RM's
    Bench - 365
    Deadlift - 565
    Squat - ??? I haven't maxed out in a while, and personally not a huge fan of them

    Goal is for functional strength, speed, and mass

    I need all the advice I can get, this is all new to me so I'm still in the learning phase.
     
  2. getjacked

    getjacked Guest

    DE Bench Day

    Flat bench
    5x10- 205 lbs

    Rear Delt Flyes, supersetted face pulls
    3 sets 120 lbs, 3 sets 120 lbs

    T-Bar Rows
    8-10x4- 4 plates

    Lat Pulldown (trying to lay horizontal)
    6-10x3- 250 lbs
     
  3. grampositivecocci

    grampositivecocci New Member

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    you need tricep work on your de days

    and 120lb rear delt flies? eh
     
  4. getjacked

    getjacked Guest

    machine, and lat pull down station

    IMO I really feel like my triceps are the strong point right now. I feel it's my shoulders that are holding me back. 365 feels REALLY heavy on my shoulders, but it's fairly easy to press
     
  5. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    to build speed u gotta do speed work, look at the bench program klown put in maines log, its a great starting point.
     
  6. getjacked

    getjacked Guest

    hence the dE day today ;)
     
  7. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    i was referring to the 5x10
     
  8. Phineas Q Stork

    Phineas Q Stork Active Member

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    ME
    Main exercise to 1 rm-floor press, full range bench, boards, whatever
    DB Extensions-6x10-pushdowns or skullcrushers
    Some sort of row-6x6 or 4x8
    something for upper back-3x15- DB cleans, upright rows, shrugs, etc

    DE
    Speed Bench-8x3
    4 board-3-4x5
    some sort of pulldown-4x10
    military or db press-5x8

    Try something like that for the next couple of weeks and see how you like it. Speed bench seems to wreck my elbows if I do it every week, so I'm switched over to doing some DB pressing instead.
     
  9. getjacked

    getjacked Guest

    that's supposed to be 5 reps, 10 sets. Is 5 too many?
     
  10. getjacked

    getjacked Guest

    you really don't feel like I should incoorporate rear delt work? IMO I think that's my weakest point. I have a horrible, hunched looking posture from ignoring them. I feel a lot of weakness on the sides of my shoulders when I'm benching
     
  11. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    ok, and yes, do sets of three reps, or singles
     
  12. Phineas Q Stork

    Phineas Q Stork Active Member

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    Oh, you are worried about your rear delts. Here's a sample thing from Sir Wendler

    ME day
    Floor Press to 1 rm
    DB Tricep Extensions-7x8
    DB Row-4x8
    Seated DB Cleans-3x15-can do lat pulldowns to forehead instead

    DE Day
    Speed Bench-8x3
    5 board-3-4x5
    Pulldowns-4x10
    Rear Laterals-3x15

    This is where those lat pulldowns to the forehead come in handy as well. You can load up the weight and hit the rear delts. I take a wide grip, nathan tried them close and said he felt them more in that range. Just experiment.

    Do you bench elbows out or try and tuck them?
     
  13. getjacked

    getjacked Guest

    elbows out, again elbows in puts too much stress on my shoulders
     
  14. Phineas Q Stork

    Phineas Q Stork Active Member

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    I'm just giving him something basic to start out with. I dont see how detrimental that is to someone's raw bench to tell you the truth
     
  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    kyphosis is a lot more complicated than just improving your rear delts
     
  16. Phineas Q Stork

    Phineas Q Stork Active Member

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  17. getjacked

    getjacked Guest

    I don't think that came out right. My "posture" is good, it just looks as if my shoulders are slighly pulled forward. I haven't ever done rear delt work in my life until about a year ago, and even then I never took it serious. It's kind of hard to explain without really seeing it, and I don't have my computer anymore so pictures are outta the question right now
     
  18. getjacked

    getjacked Guest

    why do they recommend this now? I don't feel that I'm slow, but I could definately be faster.
     
  19. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    don't drop speed bench, thats retarded, work up after it or whatever, but dont quit speed work.
     
  20. getjacked

    getjacked Guest

    dawg this prop is kicked in full effect. MY OBLIQUEZ IS JUST OFF DA CHAIN right now!!!! I'm approaching a much leaner 246/247 right now
     
  21. getjacked

    getjacked Guest

    a hard weekend of drinking, and I had a pretty good day today

    ME BENCH
    135x
    225x
    315x3
    325x3 - 6 sets

    DB Bench
    125x14 - 2 sets

    T-Bar Rows
    5 plates, 6-8 reps - 3 sets

    Rear Delt DB/superset face pulls, 3 sets
    30 lbs, 120 lbs
     
  22. getjacked

    getjacked Guest

    New Pr Box Squat 515
     
  23. getjacked

    getjacked Guest

    today my shit really stinks
     
  24. getjacked

    getjacked Guest

    I had a killer morning wood today, it lasted about 3 hours
     
  25. MaineSucks

    MaineSucks OT Supporter

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    speed bench simply doesnt work for everyone. its fine to drop speed bench and move to a REB.
     
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