High VOlume training - back day

[gmanlax7]

following in the trend of my Lots of volume Lots of cardio Lots of food Lots of sleep training

biked 3 miles to gym

3x5 close grip pullups

bb rows
135x5
155x5
155x5
165x5

pullups to failure followed by bb row 135 x5

wide grip pull downs 170x8 185x6
close grip pull downs with the V 155x8 170x6
seated close grip rows with V 155x8 170x6

db shrugs 90x10, 100x8,100x8,90x8
standing calf raise machine shrugs 3sets of 180x10

standing db hammer curls 40x10,45x10, 40x10
3 sets EZcurl bar curls 25's each side x 6,6,8

3 sets of speed bench 135x10

 

[PolishHammer1977]

Good job man. Biked 3 miles and still had all that juice. Man.

and some speed bench for the heck of it. Is this the first week you are performing it?

Time for you to rest and eat for a couple days

 

[bigbadmadmanD]

throw out those curls and do some face pulls

women love the traps, biceps are futile

 

[gmanlax7]

i just started the speed bench cuz it seems like my flat bench has been stagnating for years

i like the biking preworkout, maybe all the pushing on the pedals makes me look forward to the pulling of back day

i threw it in today because i did bench on monday so this is kinda right in the middle

gonna do shoulders tomorow, just some presses, raises and face pulls then take the weekend off from the weights and play some bball

 

[PolishHammer1977]

Nice brother. Sonds liek you got it all together. If you were down here on the Island I might have to come and meet you for some hoops. I've been known to make 1 or 2.

I like your spontaneous attitude (speed bench). That attitude will definitely bring you to new heights.

 

[gmanlax7]

yeah i could use that, theres not many skilled bigmen in these parts, or maybe i just need to branch out from the Y.

my game is more of an inside, pound the boards style to your 2guard game, if i remember right.

lifting definatly pays off in bball though, defenders just bounce off on drives

throwing down is still a long ways away though

 

[PolishHammer1977]

yeah i could use that, theres not many skilled bigmen in these parts, or maybe i just need to branch out from the Y.

my game is more of an inside, pound the boards style to your 2guard game, if i remember right.

lifting definatly pays off in bball though, defenders just bounce off on drives

throwing down is still a long ways away though

Yes I am a 2 but a manufactured 2. I started out banging down low and became a 2. I dominate in the post.

I live to play man. So much fun

 

[gmanlax7]

yeah ive been playing a ton recently cuz the outdoor game is just around the corner and thats the best

a great plus is that when your running ball you dont have to go near a treadmill, i have once or twice in my life and hope i never have to again

 

[jeremys]

it would probably be best if you did 8-9 sets of 3 for your speed bench

 

[gmanlax7]

realy ?
ill start doing that

whys it better though i dont know much about westside or powerlifting

 

[jeremys]

realy ?
ill start doing that

whys it better though i dont know much about westside or powerlifting

there's a chance of injury, fatigue, repetitive poor form after a few reps, etc. you dont want to go to failure/exhaustion on these or anything..it's just to condition your body to bench faster

most people do 9 sets of 3 with 30-45 seconds between sets. you want your 3 reps to be done within 3 seconds (a lot of people time, but i don't...it would probably be wise to)

 

[gmanlax7]

cool that makes sense, thanks

 

[BigBadBootyDaddy29]

Congrats on a tight workout....I was gonna suggest the same thing as jeremy's on speed bench, pick a weight youcan hot 3 reps with a 3 seconds, the idea is to perform the 3 reps in the same amount of time it would take you to perform a competition single.....How do you like all the volume??? i love training like a madman with high volume, my appetite goes through the roof and I sleep like a baby....did you always train high volume or are you trying something new?

 

[gmanlax7]

yeah i like a full workout, but back is definatly the fullest. theres just so many exercises and angles to hit you back from.

i lke leaving the gym exhausted

 

[bigbadmadmanD]

high volume is the way to go when you got lots of free time

makes ya hungry as hell
and ya sleep like a baby

im just too happy when im in the gym to reduce my the time i spend in there

 

[gmanlax7]

yeah it did today for shoulders

5sets x 6 reps standing military
4 sets db presses
4 sets snatch
3 sets side raises
4 reverse flies
3 sets face pulls

3 sets close grip bench
3 sets dips


great pump from shoulders

 

[gmanlax7]

traps are ruined today !