Because of my summer school teaching job, Thursdays have been my dynamic training day for the past 4 weeks. Now that summer school is over, I will resume training dynamics on Fridays. My dynamic day includes working each side of the chest independently using dumbells and machines. So this is how it works. I'll start on the flat bench with dumbells lying flat on my back and pushing upwards to similate a bench press. The key here is to work each pectoral muscle independent of one another to avoid compensation during the bench press. Let me begin...
Flat Dumbell Press (DB stands for Dumbells)
Set 1. 50lb DB x 12 reps
Set 2. 80lb DB x 8 reps
Set 3. 100lb DB x 6 reps
Set 4. 120lb DB x 5 reps
Set 5. 130lb DB x 1 rep ( this set was particularly difficult, the previous Thursday I was able to press this weight at 2 sets of 4 reps, after a conversation with Jim, a gym buddy, he thinks I may be overtraining by doing chest exercises with 2 days rest in between...hmmm good point Jim.)
Set 6. 120lb DB x 5 reps
Set 7. 100lb DB x 10 reps
Set 8. 100lb DB x 10 reps
Set 9. 80lb DB x 12 reps
Set 10. 60lb DB x 14 reps
Iso Lateral Incline Press
The next movement is the Iso Lateral Incline Press. Imagine sitting straight up, having two handles at chest level and pressing in an upward arching motion. This machine uses plates, no cables or pulleys. There is a bar adjacent to each handle which one can mount plates. I begin by placing one 45lb plate on each side with is a 2 plate press. Since each plate is 45lbs, the equation is as follows: 2 plates = 45lbs each side to press, 4 plates = 90lbs = each side, 6 plates = 135lbs each side, 8 plates = 180lbs each side. If you are proficient in math, you can figure out the rest. But for now, I'm stopping at 8 plates = 4 plates each side which = 180lbs each side. Hopefully this is clear.
Set 1. 2-45lb plates x 10 reps
Set 2. 4-45lb plates x 8 reps
Set 3. 6-45lb plates x 6 reps
Set 4. 8-45lb plates x 1 rep (whew, this was a tough one, once again may not have enough rest from Monday)
Set 5. 6-45lb plates x 6 reps
Set 6. 4-45lb plates x 10 reps
Set 7. 4-45lb plates x 7 reps
Set 8. 2-45lb plates x 10 reps
Iso Lateral Decline Press
Imagine leaning back at about a 50 degree angle and having two handles in front of your chest. When you press, the handles proceed straight forward with a slight movement downward. Get it, got it, good! The same equation applies to this machine as it accepts plates, no pulleys, no cables.
Set 1. 2-45lb plates x 10 reps
Set 2. 4-45lb plates x 8 reps
Set 3. 6-45lb plates x 4 reps
Set 4. 6-45lb plates x 5 reps
Set 5. 4-45lb plates x 6 reps
Set 6. 4-45lb plates x 7 reps
Set 7. 4-45lb plates x 8 reps
Set 8. 2-45lb plates x 10 reps
Set 9. 2-45lb plates x 10 reps
Iso Lateral Wide Chest
Imagine sitting at about a 30 degree angle and having the handles wider than your body on each side at chest level. When you press the handles forward, they come together and almost touch. Same equation for weights.
Set 1. 2-45lb plates x 10 reps
Set 2. 4-45lb plates x 8 reps
Set 3. 6 45lb plates x 6 reps
Set 4. 6 45lb plates x 6 reps
Set 5. 6 45lb plates x 6 reps
Set 6. 4-45lb plates x 8 reps
Set 7. 4-45lb plates x 8 reps
Set 8. 2-45lb plates x 10 reps
Sweat Club: 5 Rounds. Check previous posts for the routine.
Reflection:
After a discussion with Jim, a gym regular and veteran of weight training, he suggests that I may be overtraining my chest, hence the decline in strength from the previous week. I take that advice in good measure because this guy, at 45 yrs of age, looks really good. The positive spin on this is simply this: I have one week off from training because of a professional development workshop in Chicago next week. I will still eat right and drink plenty of water, however no weights. I'm curious to see what results this will bring.
So long...
Friday, July 25, 2008
Monday, July 21, 2008
Training Day 7/21/08
This is my first post of training updates since I've been introduced to Blogging. Thanks to xt4 and czne I now have become somewhat addicted to blogging. The main purpose of my blogging is to track my progress and perhaps reachout to others in the powerlifting community. Powerlifting is a diverse community reaching out to many different people. From teachers (me) to plumbers (my training partners), we all share one thing in common, Iron. So I begin my blogging by describing a typical gym visit on a Monday. In order to be proactively clear up any confusion I'll add the following information. Yes I am a powerlifter, yes I train at least 4 days per week, I do track my progress every Monday and Thursday. Monday is my bench press training day and Thursday is my dynamic bench press day. The sole focus of Mondays are flat bench press, decline bench press and incline bench press. Thursday's focus is on the dynamics of bench press. Working those twitch and stabilizer muscles using dumbells, machines and dips. I hope this helps clear up any confusion around my methods. More to come later in training blogs.
Monday 7/21/08
Bench Press
Set 1. 135lbs x 10 reps (always a warm up)
Set 2. 225lbs x 8 reps
Set 3. 275lbs x 6 reps
Set 4. 295lbs x 4 reps
Set 5. 315lbs x 4 reps (feeling really strong by now)
Set 6. 335lbs x 1 rep
Set 7. 345lbs x 0 rep (failed attempt, pushed half way up then lost momentum, hit a wall, not literally, figuratively.)
Set 8. 315lbs x 1 rep (beginning to feel fatigued, need a protein shake)
Set 9. 275lbs x 4 reps (here, I paused on my chest and waited for the command to press each time)
Set 10. 295lbs x 2 reps (once again, I pause on my chest and await the "press" command)
Set 11. 315lbs x 1 rep (once more, pause for 2 seconds, await press command and press all the way till I lockout my arms)
Next: Decline Bench Press
Set 1. 135lbs x 10 reps
Set 2. 225lbs x 8 reps
Set 3. 295lbs x 4 reps
Set 4. 315lbs x 2 reps
Set 5. 315lbs x 1 rep (Rob bumped the left side of my bar with three fingers just to level it out)
Set 6. 275lbs x 5 reps
Set 7. 275lbs x 5 reps
Set 8. 225lbs x 12 reps
Finally: Incline Bench Press
Incline bench press usually hurts my right shoulder, but the pain seems to be less as I add more weight, go figure!
Set 1. 135lbs x 10 reps
Set 2. 185lbs x 8 reps
Set 3. 205lbs x 6 reps (probably could have completed 4 more, but I was saving myself for more weight)
Set 4. 225lbs x 4 reps
Set 5. 275lbs x 0 reps (this is the most I've attempted on incline, it was a total surprise not to press it because 225 felt so light)
Set 6. 225lbs x 4 reps
Sweat Club:
I have a final round of kick ass training on this day. I'll do my best to explain it. I take a 45lb plate and hold it in front of my chest in a standing position. I press the 45lb plate outward extending my arms until lockout position until failure. Today I surprised myself with pressing the 45lb plate outward 45 times. From there I immediately, no rest, go to the squat rack. I place the bar on the lowest position and perform pushups using the bar until failure. Today on my first round I completed 30 pushups. Last, I jog over to the dip bar and perform as many dips as I can until failure. On round one I completed 5 dips. Seems measely, but take into account what was completed immediately before dips. So I do this 5 times/rounds with a one minute rest in between rounds. Each round becomes exponentially more difficult than the last. The concept here is this: I've already been working key muscles which contribute to fat loss. More muscle-more fat loss. This final round metabolizes the fat and prepares the body to burn more fat in the post workout. Believe me, Jason Statham does something similar after his workout and we all know how he kicks major butt.
Reflections:
I'm looking forward every day for that next new breakthrough. I'm competing on September 20th of this year in Plainfield Indiana. Wish me luck...
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle
Monday 7/21/08
Bench Press
Set 1. 135lbs x 10 reps (always a warm up)
Set 2. 225lbs x 8 reps
Set 3. 275lbs x 6 reps
Set 4. 295lbs x 4 reps
Set 5. 315lbs x 4 reps (feeling really strong by now)
Set 6. 335lbs x 1 rep
Set 7. 345lbs x 0 rep (failed attempt, pushed half way up then lost momentum, hit a wall, not literally, figuratively.)
Set 8. 315lbs x 1 rep (beginning to feel fatigued, need a protein shake)
Set 9. 275lbs x 4 reps (here, I paused on my chest and waited for the command to press each time)
Set 10. 295lbs x 2 reps (once again, I pause on my chest and await the "press" command)
Set 11. 315lbs x 1 rep (once more, pause for 2 seconds, await press command and press all the way till I lockout my arms)
Next: Decline Bench Press
Set 1. 135lbs x 10 reps
Set 2. 225lbs x 8 reps
Set 3. 295lbs x 4 reps
Set 4. 315lbs x 2 reps
Set 5. 315lbs x 1 rep (Rob bumped the left side of my bar with three fingers just to level it out)
Set 6. 275lbs x 5 reps
Set 7. 275lbs x 5 reps
Set 8. 225lbs x 12 reps
Finally: Incline Bench Press
Incline bench press usually hurts my right shoulder, but the pain seems to be less as I add more weight, go figure!
Set 1. 135lbs x 10 reps
Set 2. 185lbs x 8 reps
Set 3. 205lbs x 6 reps (probably could have completed 4 more, but I was saving myself for more weight)
Set 4. 225lbs x 4 reps
Set 5. 275lbs x 0 reps (this is the most I've attempted on incline, it was a total surprise not to press it because 225 felt so light)
Set 6. 225lbs x 4 reps
Sweat Club:
I have a final round of kick ass training on this day. I'll do my best to explain it. I take a 45lb plate and hold it in front of my chest in a standing position. I press the 45lb plate outward extending my arms until lockout position until failure. Today I surprised myself with pressing the 45lb plate outward 45 times. From there I immediately, no rest, go to the squat rack. I place the bar on the lowest position and perform pushups using the bar until failure. Today on my first round I completed 30 pushups. Last, I jog over to the dip bar and perform as many dips as I can until failure. On round one I completed 5 dips. Seems measely, but take into account what was completed immediately before dips. So I do this 5 times/rounds with a one minute rest in between rounds. Each round becomes exponentially more difficult than the last. The concept here is this: I've already been working key muscles which contribute to fat loss. More muscle-more fat loss. This final round metabolizes the fat and prepares the body to burn more fat in the post workout. Believe me, Jason Statham does something similar after his workout and we all know how he kicks major butt.
Reflections:
I'm looking forward every day for that next new breakthrough. I'm competing on September 20th of this year in Plainfield Indiana. Wish me luck...
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle
Triathlon Appreciator
I witnessed one of the most amazing feats of humankind this weekend. On Sunday July 20, 2008 I was invited to attend a triathlon in Racine Wisconsin. The agenda for the day was watch Chris Bintliff swim, bike and run to complete this race. Upon arriving, I was immediately in awe of the magnificence of the athleticism from these athletes. Chris especially was inspiring with his form, posture and stance toward this event. The night before was entertaining with Chris being the host of other athletes whom will participate in this event. Immediately, I felt welcomed and warm to people who were seemingly strangers. The comrades sat, laughed, joked, feasted and discussed particulars in a jargon unfamiliar to my realm of vocabulary knowledge. The long and short of it is simply this: they enjoyed each other's companionship. However unfamiliar this sport is to me, I grew an appreciation for the followers because of the human-ness I witnessed in their actions, their kindness and their generosity toward one another. Tri-Athletes, at least from my encounter, seem to be some of the most jolly and opportunistic fellows and ladies I have had the pleasure to surround myself with. What a great dinner that was.
Day 2: You know how when you are a kid and Christmas is the next day and you just can't sleep. Well....yeah! That's how I felt. The next morning there was no grumbling, fidgeting, sloshing around. It was zip, zip, zip....off to the action. I was excited to see this event for the first time. My confusion about this event was materialized by the fog and haze surrounding the course. Perhaps the fog and haze was an unintended side effect of my thoughts. I really don't have that much power, but the similarity is worth noting. Now, I could go on and on with every single detail surrounding the first few moments, but I'd rather not talk about Erin dragged me through the wet sand 1.2 miles down the beach. Gotta love her for that. Moving on...Chris, joined our presence with others in tow and began discussing particulars, which once again..no clue. I even was allowed to touch the wet suit. Now I know every sport has particular gear, but this was cool stuff. Moving on...once in the water, we trekked back toward the damn something or other spot, oh the transition area, yeah that's it. Witnessing the fellows and ladies mounting their bikes was somewhat eye opening. Knowing the exhaustion from the swim, I couldn't help but notice quivering thighs and shaky, unsteady mounts. I thought to myself, "how hard is it to get on a bike?" Hmmm...but I've never swam over 6000 feet and tried to do it. So that's when I appreciated it more. I moved away from Amy and Erin to be a spotter for Chris. When I noticed him coming out, I almost began tearing up. Aww heck, I'm a real guy, I can cry if I want to. It was so inspirational to see someone so intent upon performing something so difficult to the remainder humans who dare not! With my chin quivering, I shouted to Amy and Erin..."Here he comes, here comes Chris!" I hope they got a good picture. Before I returned to them, I composed my chin, dried my eyes and fell in love again, not with Chris, but with determination. Determination....
Next, the biking. Erin, Aarion (I hope that's how to spell his hame) and I drove to the spot to see the bikers come along. 56 miles, you've got to be kidding me! Erin wore her Bintliff shirt and I just kinda stood there in stripes, longing for Bintliff to materialize. 4 minutes later, boom!! There he was trucking along at breakneck speed. I didn't know someone could look so happy doing this. But, he did. After seeing Chris once more and the other Erin Cellelo (I hope I got this right too?) ride past, we ventured back toward the home base.
Running after that....are you serious?
We, Erin and I, arrived back in home base and hurredly wolfed down some food and water. The number one priority was seeing cousin Chris, which is respectable. Hunkered down on the race running course we waited for Bintliff, so we could chant B I N T L I F F! Such a highlight moment. Surprisingly, the first time around he looked amazingly fresh. What an athlete! So, Erin and I hunkered down again and waited for Aaron Cellelo to come through. Amazingly, both racers were all smiles. Well we spent the next hour or so hanging out on the run course for the comrades to finish. Chris came in soon and commented on his time. From what I gather, he did well and was pleased with himself.
Sum of it all....
I've quoted myself here in a short excerpt from a speech I wrote for an athletic banquet to summarize my feelings and experiences on this event.
"Oh, but this year we have grown wise. We've learned to improvise. We sustain, we maintain, we retain, and at the right moment we strain and gain and regain. Despite the snags and drags, we've learned bold lessons, lessons of character, we have learned about ourselves, others and oh how we have changed. Possibilities for your future are broad, your energy is high, your endurance is long and your focus is deep."
From the inspired, hoping to inspire.....
Jimmy Brooks
Day 2: You know how when you are a kid and Christmas is the next day and you just can't sleep. Well....yeah! That's how I felt. The next morning there was no grumbling, fidgeting, sloshing around. It was zip, zip, zip....off to the action. I was excited to see this event for the first time. My confusion about this event was materialized by the fog and haze surrounding the course. Perhaps the fog and haze was an unintended side effect of my thoughts. I really don't have that much power, but the similarity is worth noting. Now, I could go on and on with every single detail surrounding the first few moments, but I'd rather not talk about Erin dragged me through the wet sand 1.2 miles down the beach. Gotta love her for that. Moving on...Chris, joined our presence with others in tow and began discussing particulars, which once again..no clue. I even was allowed to touch the wet suit. Now I know every sport has particular gear, but this was cool stuff. Moving on...once in the water, we trekked back toward the damn something or other spot, oh the transition area, yeah that's it. Witnessing the fellows and ladies mounting their bikes was somewhat eye opening. Knowing the exhaustion from the swim, I couldn't help but notice quivering thighs and shaky, unsteady mounts. I thought to myself, "how hard is it to get on a bike?" Hmmm...but I've never swam over 6000 feet and tried to do it. So that's when I appreciated it more. I moved away from Amy and Erin to be a spotter for Chris. When I noticed him coming out, I almost began tearing up. Aww heck, I'm a real guy, I can cry if I want to. It was so inspirational to see someone so intent upon performing something so difficult to the remainder humans who dare not! With my chin quivering, I shouted to Amy and Erin..."Here he comes, here comes Chris!" I hope they got a good picture. Before I returned to them, I composed my chin, dried my eyes and fell in love again, not with Chris, but with determination. Determination....
Next, the biking. Erin, Aarion (I hope that's how to spell his hame) and I drove to the spot to see the bikers come along. 56 miles, you've got to be kidding me! Erin wore her Bintliff shirt and I just kinda stood there in stripes, longing for Bintliff to materialize. 4 minutes later, boom!! There he was trucking along at breakneck speed. I didn't know someone could look so happy doing this. But, he did. After seeing Chris once more and the other Erin Cellelo (I hope I got this right too?) ride past, we ventured back toward the home base.
Running after that....are you serious?
We, Erin and I, arrived back in home base and hurredly wolfed down some food and water. The number one priority was seeing cousin Chris, which is respectable. Hunkered down on the race running course we waited for Bintliff, so we could chant B I N T L I F F! Such a highlight moment. Surprisingly, the first time around he looked amazingly fresh. What an athlete! So, Erin and I hunkered down again and waited for Aaron Cellelo to come through. Amazingly, both racers were all smiles. Well we spent the next hour or so hanging out on the run course for the comrades to finish. Chris came in soon and commented on his time. From what I gather, he did well and was pleased with himself.
Sum of it all....
I've quoted myself here in a short excerpt from a speech I wrote for an athletic banquet to summarize my feelings and experiences on this event.
"Oh, but this year we have grown wise. We've learned to improvise. We sustain, we maintain, we retain, and at the right moment we strain and gain and regain. Despite the snags and drags, we've learned bold lessons, lessons of character, we have learned about ourselves, others and oh how we have changed. Possibilities for your future are broad, your energy is high, your endurance is long and your focus is deep."
From the inspired, hoping to inspire.....
Jimmy Brooks
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