Author Topic: Prep for - nothing, really. (Read 175003 times)

Zach Trowbridge · « **Reply #150 on:** December 11, 2008, 01:39:41 PM »

Thursday, 12/11

Upper Body DE

MicroBand Bench Press
2x45x6
95x6
9x120x3

JM Press
4x65x8

Rope Pressdown
2x50x15

Underhand Pullup
BWx10
BWx7
BWx6

Face Pull
40x15
50x15
60x15
70x12

I suck at JM's, learned how to do them right from the EFS Westside dvd. Got the weight more where it should be for the band presses and kept all 9 sets at 5 seconds or less from unracking to reracking.

Zach Trowbridge · « **Reply #151 on:** December 12, 2008, 01:48:12 PM »

Friday, 12/12

Lower Body ME

Medium-Stance Standing Good Morning
2x45x12
95x5
115x3
135x3
155x3
160x2

CV Deadlift
100x8
120x8
140x8
160x8
200x8

Dumbbell Side Lunge
25x12
2x30x12

Dumbbell Side Bend
3x55x20

Abs are holding back my good mornings, I can feel them give out when I get close to parallel. I'm already doing standing ab work at the end of my lower body days, will probably add some to my upper body days as well.

First time doing CV deadlifts, and I've never really used side lunges in my workouts before but have had a lot of my clients do them at various times. I'm hoping they'll help with my upper inner thigh and hip strength, the wide stance squatting is taking a toll on them so I'm going to lay off the ME day box squats for a couple weeks and work pulls and good mornings.

The CV deadlifts are pretty cool, I don't have access to a belt squat machine so I'm using a Free Motion Lift platform with the 2 cable handles and looping a long pulldown bar through them to duplicate my deadlift grip. Hit the lats and hamstrings pretty well, but the stack only goes up to 200 and it's a closed stack so it's hard to add extra weight, so I'll probably just crank the reps up or cut down the rest periods.

Zach Trowbridge · « **Reply #152 on:** December 15, 2008, 01:01:06 PM »

Monday, 12/15

Upper Body ME

Bench Press
2x45x20
95x6
135x3
155x1
3x200x2

Lying Elbows-Out DB Extension
3x40x10

Hammer Strength Row
3x120x8

Seated Dumbbell Clean
2x15x15
15x10

Dip Shrug
2xBWx15

Bench press was cake again this week, hard to believe a few months ago this would have been about 98% of my 1RM. Barely felt like work. Hoping to get 240 or 245 by the end of this CAT cycle, and 315 by the end of 2009.

Zach Trowbridge · « **Reply #153 on:** December 16, 2008, 01:07:27 PM »

Tuesday, 12/16

Lower Body DE

13" Box Squat
45x6
95x6
8x135x2

#1 Rack Deadlift w/ MicroBands
5x185x1
3x235x1

Barbell Kelso Shrug
60x10, 90x10 @ 30 degrees
2x90x10 @ 55 degrees

Standing Abs
3x60x12
70x6

Signed up for the Louie Simmons seminar that's happening in February in downtown Sacramento at the Super Training gym. Should be some good hands-on experience.

Zach Trowbridge · « **Reply #154 on:** December 18, 2008, 02:07:41 PM »

Thursday, 12/18

Upper Body DE

Bench Press w/ MicroBands
2x45x6
95x6
8x115x3
185x4 w/o bands

JM Press
85x8
85x6
85x5

CV Pulldown ss w/ Face Pulls
60x12, 60x12
80x12, 70x12
90x12, 80x6

Cable Crossover Shrug
2x50x10

Short and sweet. Did my 4 reps above the usual dynamic bench training weight for this cycle using 185. Very, very easy.

Zach Trowbridge · « **Reply #155 on:** December 23, 2008, 06:06:02 PM »

Haven't gotten anything in for a workout this week due to holiday travel, but I had to go buy some new jeans tonight because the ones I had no longer fit me through the legs. They've gone from 21" in April to just under 25" now. Snapped a pic while I was trying on new jeans, they can be better but they've grown quite a bit.

Zach Trowbridge · « **Reply #156 on:** December 30, 2008, 01:08:41 PM »

Forgot to post the last lower body workout I had before I left for vacation:

Friday, 12/19

Lower Body ME

Medium Stance Good Morning
45x15
65x5
95x5
115x5
135x3
155x3
165x3 PR

CV Deadlift
3x200x10

Pulldown Abs
45x20
3x50x20

My obliques and upper back are taking a beating from good mornings, which is good, because I'm clearly weak in those areas if that's what's being dominated when I do them. Not too bad, I thought, getting pretty close to my bodyweight with the weight that I'm using.

Zach Trowbridge · « **Reply #157 on:** December 30, 2008, 01:23:09 PM »

Working off a slightly different split than before, got switched up while trying to sneak in some workouts over Christmas:

Monday Lower Body ME
Tuesday Upper Body DE/RE
Thursday Lower Body DE/RE
Friday Upper Body ME

Tuesday, 12/30

Upper Body RE

Bench Press
2x45x20
95x6
135x20
135x13
135x10

Dumbbell Floor Press
40x20
40x17

Lying Barbell Extension to throat
3x65x10

Barbell Row
135x15
135x11
135x8

I'm taking some advice and doing 3-week waves varying between DE work and RE work as I could use some more size (ok, a lot more size). I'll probably still mostly stick with bench presses and box squats as lead-off exercises, but widen my grip spacing on bench presses to ring finger on the ring and close my stance off on squats to shoulder width. Probably stick with 60% 1RM for all RE work and see how that works over the next couple months.

There's also a meet nearby in June that I would like to get into. I've been looking into the classifications for my weight class and I should be able to get a Class IV (904 total) in the 181 class raw with no problem by then. Not particularly impressive, but a pretty easily attainable goal for my first meet, I think.

Zach Trowbridge · « **Reply #158 on:** December 30, 2008, 05:23:30 PM »

2nd session today:

Upper Body Accessory

Seated DB Clean
15x15
17.5x10
17.5x8

30-degree Kelso Shrug
2x30x20
30x15

Seated Hammer Curl
2x30x15
30x8

Zach Trowbridge · « **Reply #159 on:** January 01, 2009, 12:42:45 PM »

More accessory work yesterday:

Muscle Snatch (no bend at knees or hips)
45x12
55x10
65x5

Assisted Dip
2x140x30

5 minutes foam rolling quads and hips

QuakerOats · « **Reply #160 on:** January 01, 2009, 12:46:40 PM »

assisted dips!!!!!!!!!!!!!!!!! holy shit man you're getting STRONG!!!

Zach Trowbridge · « **Reply #161 on:** January 01, 2009, 12:51:24 PM »

First workout of the new year:

Thursday, 1/1

Lower Body RE

14" Box Squat
2x45x10
95x6
155x6
155x7
155x6

Medium Stance Good Morning
3x135x8

GHR on lat pulldown with bar for support
3xBWx15

Ab Strap Leg Raise to top of power rack
4, 5, 5

My shoulder-width squat is a disaster - 14" gets me probably an so my hip crease is an inch below my knees, and it was pathetic. I had hoped to get up to the 15-20 rep range with 155 but there's no fricking way. My glutes were tired and I kept falling forward at the bottom. Whatever, I just need to fix it. There shouldn't be a 100-lb difference between my wide-stance squat and shoulder-width squat, not at my level anyway.

Not sure what else to do for glutes - I don't have access to a reverse hyper, so it's pretty much pull-throughs, hip flexes with jumpstretch bands, GM's and improvises GHR's. I've been doing a lot of extra upper back work throughout the week, I may add a couple extra GHR sets in with those workouts as well.

Oh well, not as good of a new year workout as I would have liked, but it exposed a significant weakness that I can work on fixing.

Also set some year-long goals that I would like to hit by Dec. 31, 2009 -

Bench Press - 275x1
Deadlift - 435x1
Squat - 365x1
Total - 1075

That would put me at a Class III in USPF by the end of the year, which would be fantastic for me. I won't even think about adding a shirt or suit, or anything other than belt and wraps, until I can get that.

Zach Trowbridge · « **Reply #162 on:** January 01, 2009, 12:56:43 PM »

Quote from: QuakerOats on January 01, 2009, 12:46:40 PM

assisted dips!!!!!!!!!!!!!!!!! holy shit man you're getting STRONG!!!

Recovery work the day after a chest workout. No more stiffness. Simple as that. Not trying to be a "180-lb beast."

MisterMagoo · « **Reply #163 on:** January 02, 2009, 09:12:02 AM »

holy shit how'd i miss this one. solid work, mang!

by the way assisted dips are no joke if you do them right. a guy at my gym never does freeweight dips because he doesn't like the angles.

Zach Trowbridge · « **Reply #164 on:** January 02, 2009, 11:41:16 AM »

Friday, 1/2

Upper Body ME

Reverse Band Press
45x12
95x6
135x3
185x1
(added light bands)
185x3
225x3
245x3
275x2

Incline Dumbbell Press
45x20
45x19

Skullcrusher to throat
75x12
85x8
95x5

Barbell Row
135x18
135x13
135x9

First time ever doing reverse band presses. I didn't take the time to see how much the light bands take off the bottom, but my guess is around 50 or so. I'd like to work up to 295 or 305 for a single over the next couple weeks, if nothing else to get my confidence up in having heavier weight on the bar. I also like that you need to pull the bar down a little more with the bands than with straight weight, it seems to help me get my lats into the movement.

Zach Trowbridge · « **Reply #165 on:** January 06, 2009, 01:36:07 PM »

Missed yesterday's lower body max effort work due to a stomach bug, which made today's workout quite short and shitty:

Tuesday, 1/6

Upper Body RE

Bench Press
2x45x20
95x6
135x20
135x14
135x12

DB Floor Press
40x14
40x16

DB Side Bend
2x60x20

Tired as hell, dehydrated, etc. Couldn't get my bench groove going worth a damn, triceps were tired and cramping early, blah blah blah. Whole workout lasted about 20 minutes including warm-up. I'll try and make up some of the missed volume from yesterday and today in special workouts throughout the rest of the week. Probably do 5-10 minutes of GHR's tonight before I leave work.

Zach Trowbridge · « **Reply #166 on:** January 07, 2009, 05:14:33 PM »

Some extra upper body work to make up from yesterday's bullshit:

Timed Stability Ball DB Press
35x90 seconds

Behind-Neck Pulldown
70x15
90x15
110x12
130x8

Light Band Pressdown
25, 12, 12

Feeling a bit better now that I've got a day's worth of solid food in me. Tomorrow and Friday's workouts should be back to normal, hopefully.

Zach Trowbridge · « **Reply #167 on:** January 08, 2009, 02:00:01 PM »

Thursday, 1/8

Lower Body RE

Belt Squat
4x45x10
90x10

Reverse Grip Pulldown
110x12
130x10
2x140x6

Pulldown Abs
50x20
55x15
60x8

Had to scrap the low box squats today because I woke up with some sharp pain in my SI joint, probably the result of getting a chiropractic adjustment yesterday after not having had one for 3 weeks, followed by having to sleep most of the night on my couch because my son couldn't sleep last night. Belt squats felt good, just need a real belt squat belt rather than a dip belt because anything over 2 plates is a little tight between the legs during the squat.

Zach Trowbridge · « **Reply #168 on:** January 09, 2009, 01:31:31 PM »

Friday, 1/9

Upper Body ME

Reverse Band Bench Press
45x10
95x6
135x3
185x1
(added light bands)
225x3
245x3
285xMISSED

CGBP
135x8
145x6
155x4

Matrix Machine Row
100x15
115x15
130x10
145x6

Not too much today because my back is still feeling the pain in the SI joint from whatever happened to it. Tried 285 on reverse band bench and stalled about 6-7 inches off the chest. Thought I would have been able to get it for a single since I got 275 last week, but I had a different spotter last week and maybe he had pressure on the bar and I didn't notice it then. Will probably do these one more time next week at a lower weight and then rotate in something new for max effort work.

Getting excited about the Simmons seminar in a couple weeks - I need somebody to verbally beat the shit out of my form on everything.

MisterMagoo · « **Reply #169 on:** January 09, 2009, 02:30:18 PM »

don't "max out" on reverse band presses. the idea is that it goes fast, not that you can grind through it. surefire way to blow out a joint or a pec, just ask layne norton.

what's a matrix machine row? what kinda machine is that?

Zach Trowbridge · « **Reply #170 on:** January 09, 2009, 02:35:00 PM »

Quote from: MisterMagoo on January 09, 2009, 02:30:18 PM

don't "max out" on reverse band presses. the idea is that it goes fast, not that you can grind through it. surefire way to blow out a joint or a pec, just ask layne norton.

Interesting, I always presumed that since it's considered a max effort exercise for Westside training that it would fall in the standard 1-3RM catagory. I'm still learning some of this stuff so good info.

what's a matrix machine row? what kinda machine is that?
[/quote]

Just a seated machine row with the chest on a pad. Matrix is the equipment manufacturer. Not the best machine row I've ever used but I was feeling too lazy to load plates onto the Hammer Strength row today so I just went with that instead.

MisterMagoo · « **Reply #171 on:** January 09, 2009, 02:51:47 PM »

Quote from: Zach Trowbridge on January 09, 2009, 02:35:00 PM

Interesting, I always presumed that since it's considered a max effort exercise for Westside training that it would fall in the standard 1-3RM catagory. I'm still learning some of this stuff so good info.

i'm pretty sure when they use it for ME they aren't grinding through the reps. that's asking for so much injury it's just nasty. if the reps aren't explosive, the benefit of the lift goes away.

Quote

Just a seated machine row with the chest on a pad. Matrix is the equipment manufacturer. Not the best machine row I've ever used but I was feeling too lazy to load plates onto the Hammer Strength row today so I just went with that instead.

ahh. i wish we had one of those. i get sick of doing normal rows all the time.

Zach Trowbridge · « **Reply #172 on:** January 09, 2009, 02:55:51 PM »

Quote from: MisterMagoo on January 09, 2009, 02:51:47 PM

i'm pretty sure when they use it for ME they aren't grinding through the reps. that's asking for so much injury it's just nasty. if the reps aren't explosive, the benefit of the lift goes away.

Fair enough. Like I said, I'm still figuring this stuff out.

Zach Trowbridge · « **Reply #173 on:** January 12, 2009, 12:08:23 PM »

Monday, 1/12

Lower Body ME

Medium-Stance Good Morning off pins
45x12
95x6
115x5
145x3
175x3
185x3 PR

Zercher Squat off #3 pin
135x6
175x6
195x5

GHR w/ short bar for assistance
BWx20
BWx20
BWx15

Ab Strap Leg Raise
BWx7
2xBWx5
BWx3

Hit a 20-lb PR on the good morning after not having done them for 2 weeks, so it was a good workout. Pins were set at hip level, paused on the pins between reps. Zercher squats were done off pins just above my knee.

Zach Trowbridge · « **Reply #174 on:** January 12, 2009, 03:52:24 PM »

Some mobility and recovery work:

Seated Band Hip Abduction
mini x 20
mini x 15
mini x 15

Seated Band Leg Curl
light x 12
light x 12

Standing Band Good Morning
light x 30

10 or so minutes of static and dynamic stretching

10 reps of face-the-wall squats, picking up a 10-lb plate between my feet