Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

My elbows are flare out now anyway, I bench the same way, except the grip is slightly narrower 16inches back then vs 14inches now.
But I am definitely much slower now than I was back then.
I remeber hitting 255lbs back then, it blasted off my chest hit the same sticking point, slowed a bit and then shot up to lockout. Now once I get past the sticking point it stays slow all the way up

 

[coolcolj]

I was deinitely stronger back then, no way I can do those old weights!

- some old workouts

Tuesday 13th May 2003
warmups - Benchpress 45lbsx10, 95x5, 135x5, 185x3, 205x2
Tempo - 10X0 Rest - 3mins

PowerPushUps x 3 - rest 2mins then - 225x3 (about 85% of 1RM)
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3
135 x 7 - 3secs up and down


Thursday 22nd May 2003

warmups - Benchpress 45lbsx10, 115lbs 3x3, 160lbs 2x3, 185lbs 2x2, 205x1
Tempo - 10X0 Rest - 1min

230lbs 15 singles WOot New PR!!

rest 5mins then
Ballistic Bounce Power Pushups - rest 1min
6x3 - 12inch between hands


Thursday 1st June 2003

warmups - Benchpress 45lbsx10, 95x5, 120lbs 3x3, 170lbs 2x3, 200lbs 2x2, 225x1
Tempo - 10X0 Rest - 1min

245lbs 15 singles WOot New PR!!

rest 5mins then
Ballistic Bounce Power Pushups - rest 1min
6x3 - 12inch between hands

Rest 1min then
155lbs x 10 controlled - 1 sec pause at the bottom


Monday 9th June 2003

warmups - Benchpress 45lbsx6, 95x5, 125lbs 3x3, 180lbs 2x3, 205lbs 2x2, 230lbs 2x1
Tempo - 10X0 Rest - 1min

255lbs 5 singles WOot New PR!!

rest 5mins then - pushup/bench complex - 1mins rest
Ballistic Bounce Power Pushups x 3 - rest 1min - 185lbs x 3
Ballistic Bounce Power Pushups x 2 - rest 1min - 185lbs x 3
Ballistic Bounce Power Pushups x 2 - rest 1min - 185lbs x 2

 

[delldell2]

Yeah, who cares about bench anyway? I wish I could full squat 365 or whatever. I care more about overhead pressing. You should shoot for 225. Now that would be more impressive than 315 flat.

 

[coolcolj]

I want it all

I find the press and bench related, generally if your strong in one, the other will be strong as well. Press is usually 75% of a bench

my goals are still 585lbs for a fullsquat, 455 for a frontsquat, 225+ for sets of 3 on the press, and 315 for sets of 3 on the bench

off course I should have no probs powercleaning over 300lbs by then

 

[coolcolj]

Damn I got 9 hours of sleep last night, although it was slightly interrupted midway through, but still all good

I actually had to rub mucus off my eyes when I woke up, that is something that hasn't happened in a long time!!!
Now to make this an everyday thing

If I can I'm sure, general well being and training would be a doubled

 

[coolcolj]

Well I'm gonna take today and tommorrow off, and start a new training cycle, but with some new stuff.

Should be good.

Might do another Walk with the grilfriend today or shoot some hoops

 

[Lord_Suston]

Well I'm gonna take the today and tommorrow off, and start a new training cycle, but with some new stuff.

Should be good.

Might do another Walk with the grilfriend today or shoot some hoops

You and those walks . Walks are fine with women but before lifting or working out these little walks take there toll on the old will power

 

[coolcolj]

I never do em on the day I workout though

Well it was so hot yetserdsy, the last thing I wanted to do was walk

 

[guldukat]

You and those walks . Walks are fine with women but before lifting or working out these little walks take there toll on the old will power

ROTFLOL

I don't mean to embarrass Colin by constantly mentioning it, but I'd walk 50 miles with a gal as truly gorgeous as his girlfriend if she asked, lifting be damned

More on topic, those are pretty good-lookin' bench presses Mr. Chung. I'm only curious why you've focused on such a close-grip? I'd guess you're out for triceps strength first and foremost, and as is, a 16" grip's giving you good enough pec stimulation; however, if you were ever so inclined, I'm sure you'd be benching 3 wheels plus with a wider grip.

Are you of the Mark Henry inclination--that too much pec growth would detract from cleaning the bar to your chest?

 

[coolcolj]

Guldukat understands my plight
She's pretty geeky though, even if her appearance would indicate otherwise, just like me


As far as the Bench goes, well I guess a narrow grip has longer ROM, safer on the shoulders and pecs. I don't actually get much tricep involvement even with such a narrow grip, sure they have gotten bigger, but not to the extent you would think. I feel quite a bit of pecs. I know my pecs have gotten bigger mostly lower area though

I dunno I just find it more comfortable, although I may go back to a 16inch grip. 20 inch is the widest I would go, thats the same as my powerclean, military press and jerk grip - I mark of my thumbs against the smooth area.

Well I don't think my pecs would ever get big enough to impede my clean