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Author Topic: Prep for - nothing, really.  (Read 99160 times)
Zach Trowbridge
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Posts: 1732



« Reply #425 on: July 28, 2009, 12:51:43 PM »

Week 1

ME Squat/DL

Sled Warmup
Forward Sled Drag - 2x45x200'
Reverse Sled Drag - 1x45x200'

Pullthrough - 100x12
Cable Row - 100x12
Pushup - BWx15

I'm starting to like this extended warmup.  I feel extremely loose by the time I get started.

13" Box Squat (all sets 100% raw)
45x10
95x5
115x5
135x5
175x3
195x3
215x3 (10lb PR)

I started adding in more warmup sets here as well.  I had taken a few out to see if it would boost the last max effort sets but it's never seemed to make a difference, if anything I think it was taking me backward.  Oh well, I tried it and now I know.  No big deal.  I definitely need to develop my upper back more as well, my big issue isn't getting the weight up so much as it is falling forward into the rack.  I think if I can keep myself upright I could add 20-25lbs to these.

Close-Stance Good Morning
3x95x10

I went down until I felt my abs start to touch my hips and thighs, which for a skinny sonofabitch like me, is deeeeeeeeeep.  Upper back parallel or just below.  Just inside my deadlift stance.

Hang Clean
3x95x5

Fake GHR on 45-degree back raise bench
3xBWx15

Side Bend
2x50x20

Decline Situp
2xBWx15

Staying true to my commitment to hit triceps, upper back and abs with 2 movements each workout day.  This will hold true at least up until my scheduled deload halfway through meet prep.  I think these are the areas that are limiting my potential the most.

Current Meet PR's
264/214/352/832

Targets for October
275/220/363/858 - ideally I'll hit all these on my 2nd attempts and be able to go for broke on my 3rd.  We'll see how prep goes though.
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Zach Trowbridge
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« Reply #426 on: July 29, 2009, 08:58:10 AM »

Lower Accessory

Donkey Calf
3x400x6

Hanging Knee Raise to bar
2xBWx4

Barbell Static Hold
135x45sec
185x30sec

In and out in about 12 minutes.
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Zach Trowbridge
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Posts: 1732



« Reply #427 on: July 30, 2009, 07:26:13 PM »

ME Bench

Sled warmup
Low Row - 2x25x200'
Chest Press - 1x25x200'

Lat Pulldown - 100x10
Hanging Knee Raise - BWx12
Back Raise - BWx15

1-Board Press
45x10
95x5
115x5
135x5
(Add 1-board)
165x3
185x3
205x3
215x3 10lb PR

Weighted Dips
10x15x3

Dip Shrug superset w/ Pullup Shrug
2xBWx15/2xBWx12

Rope Pushdown
2x25x25

GPP Forward Sled Drag - 45x15min

3 PR's in as many workouts.  This is more like it.
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Zach Trowbridge
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« Reply #428 on: July 31, 2009, 11:02:55 AM »

Bench Accessory

Dumbbell Flye
2x25x20

Wide-Grip Barbell Curl
5x60x8

Medicine Ball Slam
2x12x60sec

Foam rolling and stretching later.
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Zach Trowbridge
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« Reply #429 on: August 01, 2009, 10:14:18 AM »

DE Squat/DL

Sled Warmup
Forward Sled Drag - 2x45x200'
Reverse Sled Drag - 2x45x200'

Pullthrough - 100x12
Cable Row - 100x12
Pushup - BWx15

14" Box Squat
45x10
95x5
115x2
12x135x2

Deadlift
3x185x1 sumo
3x185x1 conv

45-degree Back Raise
2xBWx25

CV Pulldown
3x65x15

Landmine
3xbarx10

Pulldown Abs
2x50x20

Forward Sled Drag (GPP)
45x20 minutes

Been a long time since I've not worked up on my DE squats and since I've done that much volume.  Felt good.  Going back to a lot of the things that worked for me in the first place. 

All the GPP work feels pretty good as well - I get a good sweat going but feel fine afterwards, I think it helps keep my hips loose as well.  Next week I'll add 5lbs to the sled and work up 10min-15min-20min again.  I'll keep that up until it starts to become more than just GPP.
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Zach Trowbridge
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« Reply #430 on: August 03, 2009, 01:02:05 PM »

Week 2

DE Bench

Sled Warmup
Low Row - 2x25x200'
Chest Press - 1x25x200'
Tricep Extension - 1x25x200'

Lat Pulldown - 2x100x10
Hanging Knee Raise - 2xBWx12
45-degree Back Raise - 2xBWx15

Bench Press (Lactic Acid Tolerance Cycle 2/3) (20-30sec rest)
2x45x10
14x95x3

JM Press
115x5
135x5
155x5
175x5 (20lb PR)

Plate Front Raise
4x25x15

Face Pull
3x70x15

Incline Tate Press
2x27.5x20

Forward Sled Drag (GPP)
50x10 minutes

Everything's feeling good.  Pushing for improvement on my accessory stuff every time, which is making a difference.  When I stop making progress on something I'll rotate in something new,but not until then.  I'm happy with how this is going so far.
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Zach Trowbridge
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« Reply #431 on: August 04, 2009, 01:35:13 PM »

ME Squat/DL

Sled Warmup
Forward Sled Drag - 2x45x200'
Reverse Sled Drag - 2x45x200'

Pullthrough - 2x100x12
Cable Row - 2x100x12
Pushup - 2xBWx15

13" Box Squat (all sets 100% raw)
45x10
95x5
115x5
135x5
175x3
205x1
225x1
240x1 (5lb PR)

Close-Stance Good Morning
3x100x10

Hang Clean
5x95x5

Fake GHR
3xMonsterMinix10

Side Bend
2x55x20

Decline Situp
3xBWx15

Another PR.  The last time I did a single on a low box it was in January, and it was 235 off a 14" box.  A 5lb PR on an inch lower box isn't bad, and I probably could have hit 245 or 250 but I would have rather had a back spotter.

Accessory work is getting built up slowly but surely, and I'm setting small PR's either in sets, reps or weight each week.
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Zach Trowbridge
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« Reply #432 on: August 04, 2009, 05:17:29 PM »

Last Thursday's bench PR:

<a href="http://www.youtube.com/watch?v=xgybGIFMKSA" target="_blank">http://www.youtube.com/watch?v=xgybGIFMKSA</a>
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Zach Trowbridge
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Posts: 1732



« Reply #433 on: August 06, 2009, 01:32:00 PM »

ME Bench

Sled Warmup
Low Row - 2x30x200'
Chest Press - 2x15x200'
Tricep Extension - 2x10x200'

Lat Pulldown - 2x100x12
Hanging Knee Raise - 2xBWx12
45-degree Back Raise - 2xBWx20

1-Board Press
45x10
95x5
115x5
135x5
(add 1-board)
165x3
185x1
205x1
225x1
240x0 (poor setup, this is within my capability)

Weighted Dips
10x20x3

Dip Shrug superset w/ Pullup Shrug
2x5x15/2x5x12

Rope Pressdown
2x30x25

Forward Sled Drag (GPP)
50x15 minutes

225 is technically a 1-board PR since I've never done a 1RM on it, but I've done it off of foam and off low pins before so I'm not counting it.  My setup sucked on the 240, I felt weird as soon as it came out of the racks.  I should have tried it a 2nd time but I still got some good work in and am still setting small PR's on my accessory work.

The extra warmup and GPP has me feeling great, a lot of little things that used to aggravate me thoughout the day are going away, I highly recommend anybody with nagging injuries to start prioritizing and building on a warmup lasting at least 10-15 minutes.
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Zach Trowbridge
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« Reply #434 on: August 07, 2009, 08:47:53 AM »

Bench Accessory

Stability Ball DB Press
2x50x15

DB Flye
2x25x20

Wide-Grip Barbell Curl
4x60x10

Medicine Ball Slam
3x12x60sec

Just wanted to get some full-range chest work and some hypertrophy stuff for my arms. Took about 20 minutes, maybe less.
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Zach Trowbridge
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« Reply #435 on: August 08, 2009, 10:22:47 AM »

DE Squat/DL

Sled Warmup
Forward Sled Drag - 2x45x200'
Reverse Sled Drag - 2x45x200'

Pullthrough - 2x100x12
Cable Row - 2x100x12
Pushup - 2xBWx15

13" Box Squat
45x10
95x5
115x2
12x145x2

Dimel Deadlift
2x185x20

45-Degree Back Raise
3x4lb med ballx15

CV Pulldown
3x70x12

Landmine
3x10x8

Pulldown Abs
2x55x20

Forward Sled Drag (GPP)
50x20 minutes

Dropped the box height a little on the squats because it felt good.  Feeling great, bodyweight hasn't changed really but I think I'm dropping a little bodyfat.  I'd like to come in about 170-172 for the meet in October.
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Zach Trowbridge
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« Reply #436 on: August 10, 2009, 07:38:10 AM »

Tuesday's max box squat:

<a href="http://www.youtube.com/watch?v=QoqcYstAFlI" target="_blank">http://www.youtube.com/watch?v=QoqcYstAFlI</a>

Thursday's 1-board press:

<a href="http://www.youtube.com/watch?v=9oTiGxz4rwI" target="_blank">http://www.youtube.com/watch?v=9oTiGxz4rwI</a>

Saturday's DE squat:

<a href="http://www.youtube.com/watch?v=2ukWX6SulXg" target="_blank">http://www.youtube.com/watch?v=2ukWX6SulXg</a>
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Zach Trowbridge
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Posts: 1732



« Reply #437 on: August 10, 2009, 01:21:05 PM »

Week 3

DE Bench

Sled Warmup
Low Row - 2x35x200'
Chest Press - 2x15x200'
Tricep Extension - 2x15x200'

Lat Pulldown - 3x100x12
Hanging Knee Raise - 3xBWx12
45-Degree Back Raise - 2xBWx20

Bench Press (Lactic Acid Tolerance 3/3) (20-30 sec rest)
45x20
16x105x3

JM Press
135x5
155x5
2x175x3

Plate Front Raise
3x30x12

Face Pull
3x80x8

Incline Tate Press
2x30x15

Forward Sled Drag (GPP)
55x10 minutes

Built up my warmup movements some more this week - this is a good way to get some extra volume in without pushing it all to the end when I'm already toast.  I know I say this almost every day but I'm a big fan of the expanded warmups prior to the main movement.

Also added a little weight to the speed bench.  Played around with keeping my head down on the bench instead of tucking my chin.  One of my clients pointed out that when I tuck my chin my arch flattens out so I'm going to see what I can do to fix that - I'm probably giving up 1 1/2-2 inches of ROM because of it.

I think it's about time to rotate through on some of my accessory work - I can feel it starting to stall so I'll do some switching before it gets to that point.
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Zach Trowbridge
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Posts: 1732



« Reply #438 on: August 11, 2009, 12:58:31 PM »

ME Squat/DL

Sled Warmup
Forward Drag - 3x45x200'
Reverse Drag - 3x45x200'

Pullthrough - 3x100x12
Cable Row - 2x100x12
Pushup - 2xBWx15

Good Morning off #7 pin (hip height)
45x5
95x5
115x5
135x5
145x5

Sumo SLDL off #1 pin (DOH)
135x10
185x10
2x225x10

Hang Clean
3x115x5

Reverse Cable Side Bend
2x50x12

Decline Situp
3x10x8

A little less accessory work this week because the good mornings and stiff-legs fried my hamstrings.  Tried a couple fake GHR's and ditched it after the 2nd rep - hammies got everything they needed from the first few movements. 

I'm also dropping the hang clean from accessory work, at least for next week because it's redundant after gm's and the pin pulls.  Will probably put incline upright rows in its place so my lower back gets a break but my upper back doesn't.
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Zach Trowbridge
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« Reply #439 on: August 12, 2009, 09:25:51 AM »

Yesterday:

<a href="http://www.youtube.com/watch?v=fnn_oFO5N-Y" target="_blank">http://www.youtube.com/watch?v=fnn_oFO5N-Y</a>
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Zach Trowbridge
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Gender: Male
Posts: 1732



« Reply #440 on: August 12, 2009, 01:18:07 PM »

Lower Accessory

Band Adductions w/ 10sec hold
3x mini x8

TKE's
3x avg x15

Boring but needed.
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Zach Trowbridge
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Gender: Male
Posts: 1732



« Reply #441 on: August 13, 2009, 01:59:51 PM »

ME Bench

Sled Warmup
Low Row - 2x40x200'
Chest Press - 2x20x200'
Tricep Extension - 2x20x200'

Lat Pulldown - 3x110x12
Hanging Knee Raise - 3xBWx12
45-degree Back Raise - 3xBWx20

Close-Grip Bench Press
45x10
95x5
115x5
135x5
165x5
185x3
205x3 (1-rep PR)
215x2 (10lb PR)

DB Key Press
3x40x15

Wide-Grip Cable Row
3x120x12

Bodyweight Tricep Extension (bar set at upper abs)
2x25

Forward Sled Drag (GPP)
55x15 minutes

Couple of PR's and rotated some accessory to include more rowing. 
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Zach Trowbridge
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Posts: 1732



« Reply #442 on: August 14, 2009, 02:29:06 PM »

Bench Accessory

Crazy Bell Press
3x25lb plates x20

Alt. Hammer Curl
3x40x10

1-Arm DB Side Raise
3x25x10
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Zach Trowbridge
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Gender: Male
Posts: 1732



« Reply #443 on: August 15, 2009, 07:23:09 PM »

DE Squat/DL

Sled Warmup
Forward Drag - 3x55x200'
Reverse Drag - 3x55x200'

Pullthrough - 3x100x12
Cable Row - 3x100x12
Pushup - 3x15

13" Box Squat
45x10
95x5
115x2
135x2
12x155x2

Speed DL
3x205x1 conv
3x205x1 sumo

Fake Reverse Hyper
3x doubled micro x15

Hanging Leg Raise
3x6

Sprinter Situp
2x20

Forward Sled Drag (GPP)
55x20 minutes

Pinched a nerve in my right trap at some point. Tried some shrugs and ditched them after about two reps. Tiger balm and the back knobber should take care of it.
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Zach Trowbridge
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« Reply #444 on: August 15, 2009, 07:26:07 PM »

Thursday's bench:

<a href="http://www.youtube.com/watch?v=4Biy664_SzM" target="_blank">http://www.youtube.com/watch?v=4Biy664_SzM</a>

Today's squat/deadlift:

<a href="http://www.youtube.com/watch?v=l3jCsABEhis" target="_blank">http://www.youtube.com/watch?v=l3jCsABEhis</a>

Also, a video I snagged Friday of one of my PT clients. When I first got ahold of him he couldn't get down to pull an empty bar off the floor because of an old back injury. He's got some real potential and I'm trying to nudge him toward trying the APF meet in October:

<a href="http://www.youtube.com/watch?v=BXvAX7Tu3Uc" target="_blank">http://www.youtube.com/watch?v=BXvAX7Tu3Uc</a>
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Zach Trowbridge
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Posts: 1732



« Reply #445 on: August 17, 2009, 01:41:09 PM »

Week 4

DE Bench

Sled Warmup
Low Row - 2x45x200'
Chest Press - 2x25x200'
Tricep Extension - 2x25x200'

Lat Pulldown - 3x110x12
Hanging Leg Raise - 3x8
45-degree Back Raise - 3x20

Bench Press
45x10
95x5
115x5
8x135x3 rotating grips

Focused a lot on working my setup and my arch today.  I can get a decent setup now I think but my right heel keeps popping up just a hair.  I need to keep my hips looser than they are and I think that should take care of that problem.  Got some video - I'll post it later as I'd like some opinions on how my setup looks.

Close-Grip Bench Press
2x155x12

1-Arm Dumbbell Row
3x80x8

1-Arm Bent Lateral Raise
3x20x15

Rolling Dumbbell Extension
3x40x6

Forward Sled Drag (GPP)
60x10 minutes

4 weeks in already, time is going by fast.
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Zach Trowbridge
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Posts: 1732



« Reply #446 on: August 18, 2009, 01:27:53 PM »

ME Squat/DL

Sled Warmup
Forward Drag - 3x55x200'
Reverse Drag - 3x55x200'

Pullthrough - 3x100x12
Cable Row - 3x100x12
Pushup - 3x15

Good Morning off Pins (hip height)
45x5
95x5
115x5
135x3
155x3
175x3 (old PR)
185x2 (PR)

Couldn't get the 3rd rep with 185 off the pins at all without resorting to a bastardized squat so I didn't even try.  Still, a PR is a PR.

Sumo SLDL off #1 pin (Double Overhand)
185x10
225x10
275x8 (grip gave out)
315x2 (grip gave out) (40lb PR)

Could have gotten 10 with 275 if I'd chalked my hands.  I was happy to at least get a few with 315, but again could have gotten a few more with either straps or a over/under grip.  Oh well, that's not what the purpose was so I'm happy.

Close-Stance 12" Box Squat
3x95x10

Reverse Cable Side Bend
3x50x12

Decline Situp
3x10x12

Good day.  Had 2 training partners - Tony's training with me again and one of the figure competitors that works out here is also going to start training with us on Tuesdays.  A few PR's never hurts either.
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Zach Trowbridge
Getbig IV
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Gender: Male
Posts: 1732



« Reply #447 on: August 19, 2009, 11:30:02 AM »

Lower Accessory

Band Abduction w/ 10sec hold
3x mini x10

Random item of note here: I either need to shave my leg hair or wear pants when I do these - my hair is getting caught in between the doubled band.  How's that for gay?

TKE
3x avg x15

Glute/low back SMR with foam roller
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Zach Trowbridge
Getbig IV
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Gender: Male
Posts: 1732



« Reply #448 on: August 20, 2009, 01:25:59 PM »

ME Bench

Sled Warmup
Low Row - 2x45x200'
Chest Press -2x25x200'
Tricep Extension - 2x25x200'

Lat Pulldown - 3x110x12
Hanging Leg Raise - 3x8
45-degree Back Raise - 3x20

Close-Grip Bench Press
45x10
95x5
115x5
135x3
165x3
195x1
215x1
(add wrist wraps)
225x0
225x0

Working hard to develop more of an arch to take some inches off my press.  I set the pins in the power rack so that if I arched the way I want, I wouldn't hit them, but if I started to flatten out I would.  Everything felt good up until 225, just felt like I couldn't control it on the way down and it kept falling out of the groove.  Shitty.  I'm better than this.

DB Key Press
3x45x12

Wide-Grip Cable Row
3x130x10

Bodyweight Tricep Extension (bar @ upper abs)
3x25

Forward Sled Drag (GPP)
60x15 minutes

Should have some video of everything this week up by tonight or tomorrow.  I'm disappointed in today because I thought with the extra arch 225 would be cake, but just going from 215 to 225 felt like adding 50lbs to the bar.

I added the Key presses last week so I could get some extra work at the bottom since I'm able to get the dumbbells below chest level on these.  I think I can work up another 10-15lbs on these so they'll probably stay in for the next 2-3 weeks.
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ripitupbaby
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« Reply #449 on: August 20, 2009, 05:46:49 PM »

Keep it up Zach, the arch takes a little practice and some time to get used to.  But it'll pay off in the end!  Smiley

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Smiley
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