cwdutton Posted January 11, 2010 Author Share Posted January 11, 2010 Will do man. Hope Melissa is felling a tad better today... Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 14, 2010 Author Share Posted January 14, 2010 1/12 Grippers: hg150 and inverted hg250( no set) 3 closes each hand RB240 (no set) 2 closes right, 2 left RB260(choked parallel) 2 closes rh/lh a few HUGE misses on the #3 BB 5/8's overcrushes rh/lh Love the BB 5/8's!! Hate the #3 1/13 push presses: barx20 135x3 185x3 245x3 275x1(PR) Going to incline bench for the next 2 weeks now.... Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted January 15, 2010 Share Posted January 15, 2010 1/12 Grippers: hg150 and inverted hg250( no set) 3 closes each hand RB240 (no set) 2 closes right, 2 left RB260(choked parallel) 2 closes rh/lh a few HUGE misses on the #3 BB 5/8's overcrushes rh/lh Love the BB 5/8's!! Hate the #3 1/13 push presses: barx20 135x3 185x3 245x3 275x1(PR) Going to incline bench for the next 2 weeks now.... Nice job on the PR!!! That #3 will be your bitch before the end of the year. Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 15, 2010 Author Share Posted January 15, 2010 Thanks Mike! Just need to learn to set the damn thing better! I fight so much on that part, I wanna throw it out the door into the bay! Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 16, 2010 Author Share Posted January 16, 2010 1/16 Light squats and Grippers: 135x10 225x5 275x5 315x3 Grippers: warmup- coc Trainer and hg 250 BB-SM 5 closes Rh BB-SM 2 full closes lh, 3 assisted BB-A 5/8'S 5 Overcrushes(each hand) Thanks for all your help Mike! Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted January 17, 2010 Share Posted January 17, 2010 1/16 Light squats and Grippers: 135x10 225x5 275x5 315x3 Grippers: warmup- coc Trainer and hg 250 BB-SM 5 closes Rh BB-SM 2 full closes lh, 3 assisted BB-A 5/8'S 5 Overcrushes(each hand) Thanks for all your help Mike! No problem bro. Good workout! Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 18, 2010 Author Share Posted January 18, 2010 1/18: Bench:(little speed,little max effort) Diy Bamboo barx20 135x3 135x3(medium Bands) 185x3(medium bands) 225x3(strong bands) 245x3(strong bands) Heavy band pressdowns:100 reps skullcrushers:3x8 Rows:3x6 misc:Traps,delts, rear delts,abs,calves Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 18, 2010 Author Share Posted January 18, 2010 Monday 1/18: Grippers Pretty crappy workout as my hands were still very sore from Saturday. Gonna rest 'em till Thursday... Warmup with coc Trainer and hg 250 5 Singles: Rb 240n RH/LH Rb260n RH/LH (assisted,this is a hard 260!) BBSM RH/LH BBSM RH/LH(Assisted ) BBSM RH(BARELY)/LH (ASSISTED) BFN'S WITH BBGM, tried with coc#3, but couldn't set it well. Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 21, 2010 Author Share Posted January 21, 2010 Wednesday: Incline bench(close grip up to 275) and choked grippers barx20 135x3 185x3 225x3 275x3 315x3 Blasted my tri's because.... well, I was in the mood for some reason. Rear delts,lateral raises,shrugs,little back(I hate rows) Grippers: warmup-hg200,250 Choked: RB240n x1 RB260n x1 BB-SM X1 BB-SM X1 BB-GM X1(Assisted) Coc#3 x1(Assisted) Couple no set closes on the BB-A 5/8'S Quote Link to comment Share on other sites More sharing options...
MANTHOS Posted January 21, 2010 Share Posted January 21, 2010 Rawbench I see you have impresive Bench Press numbers and for some workouts you use speed reps. Do speed reps really help to reach a bigger 1Rep Max and how often you use them in your program? Do you use a certain percentage of your max weight or you change it like doing a cycle? Sorry for the ammount of questions... and nice work with the grippers! Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 21, 2010 Author Share Posted January 21, 2010 Rawbench I see you have impresive Bench Press numbers and for some workouts you use speed reps. Do speed reps really help to reach a bigger 1Rep Max and how often you use them in your program? Do you use a certain percentage of your max weight or you change it like doing a cycle? Sorry for the ammount of questions... and nice work with the grippers! No problem Manthos: I do bench 2 days p/week... 1 speed day at 40-55% of my max depending on how I'm feeling. And one Max effort day which is either heavy bench,incline,push presses,board presses,or floor presses. I switch the ME days every 3 weeks or so and vary band strength sometimes on speed. Also, yes, speed reps help a ton! They help you increase the amount of time from point a to point b. Any amount of time you can shave off a heavy bench, makes it an easier lift. Chris Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted January 21, 2010 Share Posted January 21, 2010 Great stuff Chris! That GM will fall in no time! Speed bench day for me tonight. I'm thinking 135 for triples. I'll tape these so you can tell me if i'm doing them correctly. Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 21, 2010 Author Share Posted January 21, 2010 Great stuff Chris! That GM will fall in no time! Speed bench day for me tonight. I'm thinking 135 for triples. I'll tape these so you can tell me if i'm doing them correctly. Cool Mike! try the 135 for a few sets and have melissa time each last rep and take an average. Then jump to 145 and have her time them again. But to really increase your speed, your gonna need bands man. I have a pair if you need to use 'em man....... Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted January 21, 2010 Share Posted January 21, 2010 Great stuff Chris! That GM will fall in no time! Speed bench day for me tonight. I'm thinking 135 for triples. I'll tape these so you can tell me if i'm doing them correctly. Cool Mike! try the 135 for a few sets and have melissa time each last rep and take an average. Then jump to 145 and have her time them again. But to really increase your speed, your gonna need bands man. I have a pair if you need to use 'em man....... That sounds awesome! I'll shoot you a picture of my bench tonight. I'm not sure if or how i would attach them to this thing. Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 21, 2010 Author Share Posted January 21, 2010 Great stuff Chris! That GM will fall in no time! Speed bench day for me tonight. I'm thinking 135 for triples. I'll tape these so you can tell me if i'm doing them correctly. Cool Mike! try the 135 for a few sets and have melissa time each last rep and take an average. Then jump to 145 and have her time them again. But to really increase your speed, your gonna need bands man. I have a pair if you need to use 'em man....... That sounds awesome! I'll shoot you a picture of my bench tonight. I'm not sure if or how i would attach them to this thing. If your bench has feet on each side where the weight(s) are, you can attach one side under those and the other up around the bar. The ones I have are 70 lbs each at the top and about 40 on the bottom. You won't believe how fast you HAVE to be on these! Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 22, 2010 Author Share Posted January 22, 2010 1/21:2.5" Crusher and 1" Vbar Crusher: 57x5 82x3 107x1 112x1 Vbar: 167x1 192x1 217x1 237x1 262x1 (hands were on fire) 272x1(And the skin ripped again). Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted January 22, 2010 Share Posted January 22, 2010 1/21:2.5" Crusher and 1" Vbar Crusher: 57x5 82x3 107x1 112x1 Vbar: 167x1 192x1 217x1 237x1 262x1 (hands were on fire) 272x1(And the skin ripped again). You have to keep an eye on the spot between middle and ring finger. When it gets hot, stop or lose skin. Nice pulls though bro! Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 22, 2010 Author Share Posted January 22, 2010 1/21:2.5" Crusher and 1" Vbar Crusher: 57x5 82x3 107x1 112x1 Vbar: 167x1 192x1 217x1 237x1 262x1 (hands were on fire) 272x1(And the skin ripped again). You have to keep an eye on the spot between middle and ring finger. When it gets hot, stop or lose skin. Nice pulls though bro! Must have been the Nose Tork man! Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 23, 2010 Author Share Posted January 23, 2010 Friday 1/22:Grippers Warmup: Coc T AND HG 250 RB240N X1 RB260N X1 BBSM X1 BBSM X1 BBGM X1(assisted) Overcrushes on BBA 5/8'S X5 Awaiting my BBE Extended handle from Wade to really hit those bfn's/Neg's! Friday 1/22:Grippers Warmup: Coc T AND HG 250 RB240N X1 RB260N X1 BBSM X1 BBSM X1 BBGM X1(assisted) Overcrushes on BBA 5/8'S X5 Awaiting my BBE Extended handle from Wade to really hit those bfn's/Neg's! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 23, 2010 Share Posted January 23, 2010 Nice work! Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 23, 2010 Author Share Posted January 23, 2010 Thanks Jason! Quote Link to comment Share on other sites More sharing options...
MANTHOS Posted January 23, 2010 Share Posted January 23, 2010 Rawbench I see you have impresive Bench Press numbers and for some workouts you use speed reps. Do speed reps really help to reach a bigger 1Rep Max and how often you use them in your program? Do you use a certain percentage of your max weight or you change it like doing a cycle? Sorry for the ammount of questions... and nice work with the grippers! No problem Manthos: I do bench 2 days p/week... 1 speed day at 40-55% of my max depending on how I'm feeling. And one Max effort day which is either heavy bench,incline,push presses,board presses,or floor presses. I switch the ME days every 3 weeks or so and vary band strength sometimes on speed. Also, yes, speed reps help a ton! They help you increase the amount of time from point a to point b. Any amount of time you can shave off a heavy bench, makes it an easier lift. Chris Chris first I want to thank you for the info and I think I will try speed reps. Now if you could inform me at something else...if I follow exactly my routine, I do bench 1 day every 10 to 12 days. Do you think I could do one normal and one speed as it is -every 10 to 12 days- or I should add a speed day somewhere in the middle, say I bench on day 1 and I speed bench at day 5 after my, for example, Snatch session? How exactly is a speed rep...?...slow negative and fast push or the negative must be the same fast as the push?Oh and a last question... ...What about number of sets and reps?? :blush Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 23, 2010 Author Share Posted January 23, 2010 Rawbench I see you have impresive Bench Press numbers and for some workouts you use speed reps. Do speed reps really help to reach a bigger 1Rep Max and how often you use them in your program? Do you use a certain percentage of your max weight or you change it like doing a cycle? Sorry for the ammount of questions... and nice work with the grippers! No problem Manthos: I do bench 2 days p/week... 1 speed day at 40-55% of my max depending on how I'm feeling. And one Max effort day which is either heavy bench,incline,push presses,board presses,or floor presses. I switch the ME days every 3 weeks or so and vary band strength sometimes on speed. Also, yes, speed reps help a ton! They help you increase the amount of time from point a to point b. Any amount of time you can shave off a heavy bench, makes it an easier lift. Chris Chris first I want to thank you for the info and I think I will try speed reps. Now if you could inform me at something else...if I follow exactly my routine, I do bench 1 day every 10 to 12 days. Do you think I could do one normal and one speed as it is -every 10 to 12 days- or I should add a speed day somewhere in the middle, say I bench on day 1 and I speed bench at day 5 after my, for example, Snatch session? How exactly is a speed rep...?...slow negative and fast push or the negative must be the same fast as the push?Oh and a last question... ...What about number of sets and reps?? :blush Manthos, Your speed days and Max days should be no more than 72hrs apart(3 days) due to shocking the CNS. On speed days, 5-8 sets of 3 reps with 45 second rest between sets is excellent! Max days: 5-7 sets of 3 reps with 2-3 minutes of rest between sets . Speed should be 45% of max lift, Max should be 85% of your max lift. Speed reps are just that... "SPEED"! As fast as you can lift it while keeping proper form. As far as the Snatch, I have no clue on olympic lifts bro and wouldn't want to give you any incorrect info on those. Any other questions, feel free to ask and I hope this helps a bit Quote Link to comment Share on other sites More sharing options...
cwdutton Posted January 25, 2010 Author Share Posted January 25, 2010 1/24: Speed day Bench Dialed it down a bit today as I did a ton of yard work,etc! Diy bamboo barx20 135x3 185x3 185x3 225x3 225x3(medium bands) Tri's(hit 'em hard cause I love working 'em) Jm presses 3x8 Tate presses 2x8 Band pressdowns 100 total reps(2 Jumpstretch monster mini bands) Lateral raises,rear delts,back,traps Quote Link to comment Share on other sites More sharing options...
MANTHOS Posted January 25, 2010 Share Posted January 25, 2010 Rawbench I see you have impresive Bench Press numbers and for some workouts you use speed reps. Do speed reps really help to reach a bigger 1Rep Max and how often you use them in your program? Do you use a certain percentage of your max weight or you change it like doing a cycle? Sorry for the ammount of questions... and nice work with the grippers! No problem Manthos: I do bench 2 days p/week... 1 speed day at 40-55% of my max depending on how I'm feeling. And one Max effort day which is either heavy bench,incline,push presses,board presses,or floor presses. I switch the ME days every 3 weeks or so and vary band strength sometimes on speed. Also, yes, speed reps help a ton! They help you increase the amount of time from point a to point b. Any amount of time you can shave off a heavy bench, makes it an easier lift. Chris Chris first I want to thank you for the info and I think I will try speed reps. Now if you could inform me at something else...if I follow exactly my routine, I do bench 1 day every 10 to 12 days. Do you think I could do one normal and one speed as it is -every 10 to 12 days- or I should add a speed day somewhere in the middle, say I bench on day 1 and I speed bench at day 5 after my, for example, Snatch session? How exactly is a speed rep...?...slow negative and fast push or the negative must be the same fast as the push?Oh and a last question... ...What about number of sets and reps?? :blush Manthos, Your speed days and Max days should be no more than 72hrs apart(3 days) due to shocking the CNS. On speed days, 5-8 sets of 3 reps with 45 second rest between sets is excellent! Max days: 5-7 sets of 3 reps with 2-3 minutes of rest between sets . Speed should be 45% of max lift, Max should be 85% of your max lift. Speed reps are just that... "SPEED"! As fast as you can lift it while keeping proper form. As far as the Snatch, I have no clue on olympic lifts bro and wouldn't want to give you any incorrect info on those. Any other questions, feel free to ask and I hope this helps a bit Thank you Chris for all the information and keep up the good work my friend! Quote Link to comment Share on other sites More sharing options...
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