Heavy Speed Bench... 9-20-02

[b fold the truth]

I have been feeling strong all week. Maybe it was all the extra food that I have been getting or the little extra sleep...or maybe it was those phone calls that this very special woman has been giving me lately. I dunno...

I have been eating A LOT more lately and started increasing my prot intake in the mornings. I've started mixing 4 scoops of triple threat with 20oz of 2% milk and drinking it over the first 2 hours that I am up and in class. I also eat a bananna, apple, and sometiimes a small bad of doritos and a glass of oj. Yes...I am being serious...lol.

Bench Press (pinky on rings)
315 x 3 x 8 sets...all felt pretty easy

Incline Bench Press
225 x 8 x 3 sets...easy

Dbell Cleans for Rotators
11's x 15 x 3 sets

Dbell Tric Exts
11's x 25 x 3 sets
11's x 50 reps

Barbell Rows (overhand)
225 x 8 x 4 sets

One-Arm Cable Curls
25 x 12 x 2 sets with each arm

That was it basically. Took just at an hour or so.

B True

 

[b fold the truth]

2nd set of bench

6th set

8th set, speed finally slows down

Rotators

dbell tric exts

 

[b fold the truth]

Few pics...of inclines...

When my back locked up...lol

 

[b fold the truth]

Dbell Cleans...for rotators...

 

[b fold the truth]

Triceps...

Barbell Rows...

 

[b fold the truth]

Few pics of Bearrito...

And clips of his bench. We MUST work on his form...lol

6th set...starting to find his groove..
8th set...

Enjoy...

B True

 

[The Shadow]

Dbell Tric Exts
11's x 25 x 3 sets
11's x 50 reps

Barbell Rows (overhand)
225 x 8 x 4 sets

One-Arm Cable Curls
25 x 12 x 2 sets with each arm

That was it basically. Took just at an hour or so.

B True

were you doing the tris as a part of AR

 

[b fold the truth]

Re: Re: Heavy Speed Bench... 9-20-02

were you doing the tris as a part of AR

Nope...that was my tricep work...

B True

 

[Vortexx]

I know you are more into strength than looks, but judging from the pics i think that your delts traps and chest definately have bodybuilding quality....

If you ever get tired of strongman competitions (wich i suspect will not happen for a long time) you can always do serious bodybuilding.... With all the heavy complex workloads you have been doing, you laid an exellent foundation for higer sets/reps bodybuilding workouts, i thiunk it should be a breeze for you (a heavby barbell is easier to lift than an heavy awkward object like a big barrel or a stone)....

 

[needsize]

I know you are more into strength than looks, but judging from the pics i think that your delts traps and chest definately have bodybuilding quality....

If you ever get tired of strongman competitions (wich i suspect will not happen for a long time) you can always do serious bodybuilding.... With all the heavy complex workloads you have been doing, you laid an exellent foundation for higer sets/reps bodybuilding workouts, i thiunk it should be a breeze for you (a heavby barbell is easier to lift than an heavy awkward object like a big barrel or a stone)....

I was thinking the same thing, dude, your traps are sick...That's pretty much the same transition that Franco made back in the day, and to this day he still has one of the best physiques of all time

 

[gettinlarger]

Looking great man. Keep up the excellent work.

 

[b fold the truth]

Thanks guys...a lot. The thing is...I love going heavy. I hate doing reps of anything...and I have a huge waist. I am a very large person with a very very large waist. Don't think it would make for a very pretty look for sure...

Thanks everyone...

B True

 

[louden_swain]

The incline presses and barbell rows caught my eye.

 

[limit]

Excellent form on those triples!

 

[sean34]

those dbell rotator cleans look dangerous as hell...

i couldnt imagine doing them for proactive maintenance, i know your pretty hardcore and you dont need me telling you want to do but be careful man cuz it looks like your using a lot of weight and its an explosive movement...

best of luck,

Sean

 

[Deciever1]

looking good..

people are right.. your upper back is sick...amazing.

check your PMs

 

[b fold the truth]

I really think I could get 15 or so with 315...but who knows. I'm really tempted to set a new PR on the flat bench soon...but it wouldn't do me any good in prep for my contest.

As far as the dbell rotators...I'm using a pair of 11's...not heavy at all. I'm pretty sure that many of the WSB guys use 35's to MUCH heavier than that... They REALLY burn the rotators and EVERY head of the delt. Try them...high reps rock on them too

B True

 

[Exodus]

those dbell rotator cleans look dangerous as hell...

i couldnt imagine doing them for proactive maintenance, i know your pretty hardcore and you dont need me telling you want to do but be careful man cuz it looks like your using a lot of weight and its an explosive movement...

best of luck,

Sean

b fold is a big boy with a big brain, he'll be ok. Im still way behind b fold in both strength and knowledge......... but i have done 6 reps with 50lbs dumbells on the db powercleans.

by the way, the belly is not a problem, all you have to do is transfer that medley cardio into boring cardio. you can still do heavy low reps, and just throw in some other higher reps sets.

you could do the bodybuilding thing.

X

 

[sean34]

As far as the dbell rotators...I'm using a pair of 11's...not heavy at all. I'm pretty sure that many of the WSB guys use 35's to MUCH heavier than that... They REALLY burn the rotators and EVERY head of the delt. Try them...high reps rock on them too

yo b fold...

i gave the db rotator cleans a try and i really like em. i did light weight and high reps and really felt an excellent pump...hit hte delts as ya said. im gonna throw em in the mix

peace

Sean

 

[b fold the truth]

Great man...great. Post your results!!!!

B True