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Author Topic: Prep for - nothing, really.  (Read 55340 times)
Zach Trowbridge
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« Reply #475 on: September 08, 2009, 02:07:21 PM »

ME Squat/DL Deload

Sled Warmup
Pullthrough Drag - 2x35x200'
Forward Drag (hands through strap loops) - 2x45x200'
Reverse Drag (hands through strap loops) - 2x35x200'

Lateral Raise - 2x10x10
Face Pull - 2x45x10
Pulldown Abs - 2x45x10

Belt Squat
4x90x10

Fake Reverse Hyper
3x mini x6

Fake GHR (elevated 18")
3xBWx8

Pulldown Abs
4x70x5

Our new training partner Amy pulled 205 from the floor for a triple at a BW of 125.  Pretty impressive shit considering she just does fitness competitions.
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Zach Trowbridge
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« Reply #476 on: September 09, 2009, 06:32:05 AM »

<a href="http://www.youtube.com/watch?v=850h2cvtklw" target="_blank">http://www.youtube.com/watch?v=850h2cvtklw</a>
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Zach Trowbridge
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« Reply #477 on: September 10, 2009, 02:00:54 PM »

ME Bench Deload

Sled Warmup
Face Pull - 2x30x200'
Chest Flye - 2x10x200'
Rear Lateral - 2x10x200'

Pullup - 2x5
Rope Pressdown - 2x45x10
Fake Reverse Hyper - 2x10

DB Key Press
4x40x10

Incline Upright Row
3x40x10

1-Arm Overhead DB Extension
3x15x10

Hammer Curl
3x20x10

Reverse Sled Drag (GPP)
25x15 minutes

Boring shit.  One more day of this and then it's back to full throttle for 6 more weeks.
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11venthhour
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« Reply #478 on: September 10, 2009, 10:31:49 PM »

are you still moving up a weight class?
any predictions/hopes/goals for your lifts at this meet?
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Zach Trowbridge
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« Reply #479 on: September 10, 2009, 10:42:42 PM »

I'll stay 181 for this competition.  Shooting for a 900+ raw total (APF meet, so belt-only).  285/240/385 would be great improvement from my previous total.
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11venthhour
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« Reply #480 on: September 10, 2009, 11:01:42 PM »

awesome man you have definitely put in the work!
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Zach Trowbridge
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« Reply #481 on: September 11, 2009, 08:45:51 PM »

Thanks.  Hopefully it carries over on meet day.
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Zach Trowbridge
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« Reply #482 on: September 12, 2009, 01:28:14 PM »

Skipping my deload work today - I've had some nasty congestion that's making it hard to get a good breath.  I think training today would do more harm than good.
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splinterhands
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« Reply #483 on: September 13, 2009, 07:39:54 PM »

awesome man you have definitely put in the work!

+1
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Zach Trowbridge
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« Reply #484 on: September 14, 2009, 11:20:07 AM »

Soft Tissue/Mobility

Wall Slides
2 sets

Thoracic Extensions w/ tennis ball

SMR on foam roller
Low back
IT band
Quads
Peroneus

Low back is feeling ok, about as good as it's probably going to get.  Not doing enough soft tissue work on my legs and I can feel it.  I need to start incorporating this 2-3x a week up to the meet since I'll be continuing to push the shit out of the volume on my accessory work until a week out.
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Zach Trowbridge
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« Reply #485 on: September 14, 2009, 03:17:15 PM »

Week 8

DE Bench

Sled Warmup
Face Pull - 2x40x200'
Chest Flye - 2x15x200'
Reverse Flye - 2x15x200'

Pullup - 2x6
Rope Pressdown - 2x50x10
Barbell Curl - 2x50x10

Bench Press
45x10
95x5
(add minis)
45x5
95x3
115x3
8x135x3

It's been a while since I used bands on speed bench so I felt pretty slow today.  Speed should be back up to usual by the end of the 3-week cycle.

Close-Grip Manpon Press
155x3
155x2
135x5

Started off too heavy on these and my lower back felt pretty trashed from having already done 13 sets of benching with as high of an arch as I could get.  I'll do 3-4 sets of 5 with 135 next week and go from there.

V-Bar Pressdown with mini band
4x40x12

Hammer Strength Seated Row
4x70x10

Close-Grip Military Press
2x75x8
75x6

Reverse Sled Drag (GPP)
30x10 minutes

Pushed a couple movements a little too heavy today - don't really like taking anything but my max effort stuff to failure.  I'll make a few adjustments for next week but overall the session felt pretty solid.
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splinterhands
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« Reply #486 on: September 14, 2009, 05:50:19 PM »

How long did that workout take you to complete?
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Zach Trowbridge
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« Reply #487 on: September 14, 2009, 05:57:26 PM »

Just over an hour - probably 65-70 minutes.  My warmup probably takes 10-15 minutes and then once I'm past the main and supplemental movements everything is less than 60 seconds rest.  Occasionally I'll do circuits for my accessory for extra conditioning/GPP work as well.

It also helps that I've built up a good base of conditioning the last 7 weeks through tons of volume and GPP, so you may have a harder time keeping the rest periods as low on the accessory stuff.
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Zach Trowbridge
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« Reply #488 on: September 14, 2009, 06:30:42 PM »

Today:

<a href="http://www.youtube.com/watch?v=EzZkTiOt9Ug" target="_blank">http://www.youtube.com/watch?v=EzZkTiOt9Ug</a>
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Zach Trowbridge
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« Reply #489 on: September 15, 2009, 10:25:11 AM »

Had a client cancel this morning, so I snuck in some extra bench accessory:

Seated DB Clean
2x15x10

Band Pressdown
2x light x25

Assisted Wide-Grip Pullup
2x170x25

SMR on foam roller
Lower back
Lats
Traps

Just trying to get some extra blood in my upper back and triceps - they're already pretty sore from yesterday and I want to try and keep them loose before squatting later today.  Whole thing took less than 10 minutes from top to bottom.
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Zach Trowbridge
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« Reply #490 on: September 15, 2009, 06:52:34 PM »

ME Squat/DL

Sled Warmup
Pullthrough Drag - 2x45x200'
Forward Drag (no belt) - 2x55x200'
Reverse Drag (no belt) - 2x45x200'

Side DB Raise - 2x15x10
Face Pull - 2x50x10
Pulldown Abs - 2x50x10

12" Zercher Box Squat
45x10
95x5
115x5
135x3
165x3
195x3
225x3 (PR)
245x1 (PR)

My previous best on this exercise was 225x3 on a 14" box, so I'd call hitting it on a 12" box a PR.  Next week I'll try for a full 1RM and not do a max triple beforehand.  I'm thinking I could hit 260-270 for 1 if I kept the warmup volume down a bit.

Sumo SLDL (double-overhand)
4x225x5

These were cake.  I'll use these as an accessory movement for 3-4 weeks and hopefully push 275 for sets of 5 by the end of the cycle.

Fake GHR
3x10x10

EZ-Bar Farmer's Walk
3x80x100'

superset w/

Pulldown Abs
3x70x8

My forearms are already cramping up between the zerchers, the double-overhand deads and the farmer's walks.  Tomorrow should be enjoyable.
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splinterhands
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« Reply #491 on: September 15, 2009, 07:19:54 PM »

How does your box squat max compare to your full squat max?
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Zach Trowbridge
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« Reply #492 on: September 15, 2009, 07:32:39 PM »

These were Zercher squats as opposed to traditional back squats to a box.  Either way my full-range squat max is maybe 20-30lbs higher.
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Zach Trowbridge
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« Reply #493 on: September 16, 2009, 07:23:05 AM »

<a href="http://www.youtube.com/watch?v=X8B3vHFn-uI" target="_blank">http://www.youtube.com/watch?v=X8B3vHFn-uI</a>
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davie
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« Reply #494 on: September 16, 2009, 12:02:03 PM »

Im sorry bro, i havnt been here in ages and should be commenting about ur stellar f*cking efforts, but watched one of the vids with new gal training partner, and has to quote this "i feel it more if i spread my legs...." ANd you replied "not saying anything" LOL

But on a lifting note ur doing awesome bro.

Davie
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It isn't the mountains ah
Zach Trowbridge
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« Reply #495 on: September 16, 2009, 01:01:23 PM »

Im sorry bro, i havnt been here in ages and should be commenting about ur stellar f*cking efforts, but watched one of the vids with new gal training partner, and has to quote this "i feel it more if i spread my legs...." ANd you replied "not saying anything" LOL

Yeah, she's very oblivious to stuff like that.  Makes it worse that it's just her and two guys, nothing gets by us.

Squat/DL Accessory

Reverse Sled Drag
2x90x50'
2x115x50'
2x135x50'
2x160x50'

45-degree Barbell Back Raise
3x45x8

Dumbbell Shrug
3x65x10

Sumo-Stance Pulldown Abs
4x50x20

Forearms are still tight as hell from those farmer's walks yesterday.  Tony is now training for a strongman comp that's mid-October, so I have a feeling we'll be incorporating more overhead pressing and strongman-specific lifts into our workouts - stuff like rack pulls, farmer's walks, power stairs, etc.  I'll keep it in check so I don't burn out for the competition but I could benefit from some of those movements as well.
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Zach Trowbridge
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« Reply #496 on: September 17, 2009, 02:15:02 PM »

ME Bench

Sled Warmup
Face Pull - 2x40x200'
Chest Flye - 2x15x200'
Reverse Flye - 2x20x200'

Pullup - 2x6
Rope Pressdown - 3x50x10
Barbell Curl - 3x50x10

Close-Grip Floor Press from low pin
45x10
95x5
115x5
135x5
165x3
190x3
205x1
165x5

Decided to mainly use a close-grip (index on smooth) in training for the time being as I seem to have stalled on a lot of lifts with a pinky-on-ring grip.  This should get things moving again.

Watching the video on these I think the reason I couldn't get a 2nd rep (or 3rd, for that matter) with 205 is because when I lowered it for the first rep, it came waaaaaay out of my groove and down toward my abdominals.  From there I think I killed so much energy re-grooving the first rep that anything more wasn't going to happen.  I feel confident I could have tripled 205 if my form had been on.

DB Key Press
2x50x15 (5-rep PR)
50x12

Last week for these, next week it's either close-grip barbell incline or palms-in DB incline presses.

Barbell Row (pinky on ring)
3x135x8

DB Lateral Raise
2x25x8

Overhead Rope Extension
2x40x20

These were a complete waste of time and felt like shit.  Not sure why I decided to do them but these are a worthless exercise for me.

Sled Row - 45x10 minutes
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Zach Trowbridge
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« Reply #497 on: September 18, 2009, 10:33:36 PM »

Did some extra accessory for bench this morning between clients:

Band Pushdowns
4x Light x25

superset w/

Band Pulldown Abs
4x Light x20

Band Face Pulls
2x Light x15

superset w/ Band Traction for the shoulders

DE Squat is going to be hella early tomorrow because I'm going to help spot and load at the Super Training meet tomorrow.
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Zach Trowbridge
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« Reply #498 on: September 20, 2009, 04:43:30 PM »

Saturday morning:

DE Squat/DL

Forward Sled Drag - 3x90x200'

Lateral DB Raise - 3x15x10
Face Pull - 3x50x10
Pulldown Abs - 3x50x10

13" Box Squat
45x10
95x5
(add light bands)
45x2
95x2
135x2
2x155x2
4x135x2

The one day I don't wear my compression shorts, I rip a GIGANTIC hole in the ass of my boxers on the first set with 155.  Must have been some sort of omen because both sets with 155 felt like shit, so I dropped it down to get some speed going.  I was planning on working up for a few singles but wasn't feeling up to it.

Conventional Deadlift w/ light band
5x185x1

These were 10 times faster than when I pull with a sumo stance using the same weight and setup.

Pullthrough
3x150x15

superset w/

Hanging Knee Raise
2xBWx15

Then I went over to Super Training to help out with the SPF meet and ended up spotting all day.  Notable highlights:

-The only misload I think we had all day was me underloading Dan Harrison's 2nd squat attempt by a 25kg plate on my side.  He returned the favor by missing re-racking his 802lb 3rd attempt on my side of the mono, leaving me holding an 800lb bar out of the hooks for about 15 seconds before anybody noticed what the fuck was going on.  My right trap, front delt and bicep feel like they got clipped by a Greyhound bus this morning.  Being an idiot, I continued to spot and load for the rest of the meet and ignored the stinging/numbing sensations I had the rest of the day.  Fortunately there doesn't appear to be much in the way of bruising so I hope it's all good.

-The fact that pretty much the 2 lightest guys in the entire building who weren't competing ended up doing the side spotting for 3 800+ squat attempts (Dan's 802, Stan Efferding's 821 and Stan's 852?) and one 606 bench was kind of funny.  Thankfully Mark grabbed a couple other guys to help with Stan's 852 squat since he ended up needing the spotters to take it halfway up.  That probably wouldn't have gone very well without the extra help.

-Stan's interview with Flex Wheeler after the meet and his Ben White impression was probably the funniest thing I've seen in a loooooooooong time.  Who knew bodybuilders actually can have a personality that isn't reminiscent of my refrigerator door?
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Zach Trowbridge
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« Reply #499 on: September 21, 2009, 01:30:19 PM »

Because I'm retarded, I ended my workout early:

DE Bench

Blast Strap Pushup - 3x10
Blast Strap Row - 3x10
Rope Pressdown - 35x15

Bench Press
45x10
95x5
(add minis)
45x5
95x3
115x3
5x135x3
3x115x3

Should have known to chill out after these - everything felt slow as shit and my right shoulder wasn't tolerating the bands very well.  But, because I'm an idiot, I kept going:

Close-Grip Manpon Press w/ minis
3x135x3

Was planning on doing 5 sets, but something popped in my right shoulder socket about halfway down on the 2nd rep of the 3rd set.  And yes, I finished.  I could use a brain transplant.

So now I'm pretty sure I'm sitting with a strained RC about 5 weeks out from a meet.  This, combined with a hefty lack of motivation the last week or so, is making me question whether I still want to do it.  Who the fuck knows right now.
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