ME bench prep for dardenfest!

[kingc_79]

i have weak shoulders so i'm really trying to hit them and they suck

standing push press---up to 190 max
close grip bench--------up to set of 2 w/210
inc db press----------3 sets of 10 w/60
db tri extensions------3 sets 10 w/25lbs
plate raise--------3 sets 10 w/35lb plate

i had to try to max squat just bc i've never squated heavy and had no clue(my legs are real weak)

I did 345 1 rep good
tried 365 got down, lost grip on bar(ppl beside me help balance but didnt lift) and couldnt squat it up so i gm'd it back up to the top. well i know its crappy but hey its a pr for me 345 squat. i'm happy..

 

[revexrevex]

Can you do me a favor, and post your significant workouts on this board? You've gotten so much stronger lately, and I want to know how you do it!

 

[kingc_79]

Can you do me a favor, and post your significant workouts on this board? You've gotten so much stronger lately, and I want to know how you do it!

omg, thank you, dont know how good it feels to hear someone say that, but anyways, when i first noticed a strength gain is when i started the 9wk wsb program, but then i started training strongman and got the jist of wsb and tweeked it to help my weaknesses but if you want me to send you my present workout i will. thanks alot man.

 

[revexrevex]

you were just a little weakling a while ago, asking some stupid ridicilous questions.

And now you think 190 lb pushpress is weak? I hate you

 

[revexrevex]

oh yea, send me workout please

 

[kingc_79]

you were just a little weakling a while ago, asking some stupid ridicilous questions.

And now you think 190 lb pushpress is weak? I hate you

stupid ridiculous questions huh? wow thanks.

now where do you want that workout sent?jk ill send it to ya as soon as i get outta the pool, gotta go relax my arms a lil

 

[revexrevex]

youre typing from the pool?

 

[kingc_79]

youre typing from the pool?

not that good yet...bout to get in now....be back on in lil while.

 

[t3c]

crazy man...good stuff

 

[kingc_79]

thanks

 

[kingc_79]

oh yea, send me workout please

u got mail!

 

[kingc_79]

did ya get that revrexx

 

[b fold the truth]

Looking good man. Make sure that the intensity drops by about 25 percent after the first exercise...then about another 25 percent for all the other exercises...

Rotator work???

B True

 

[kingc_79]

Looking good man. Make sure that the intensity drops by about 25 percent after the first exercise...then about another 25 percent for all the other exercises...

Rotator work???

B True

thanks man, ill keep that in mind,,,pretty close to that today cept for the bench....anyways, think your rubbin off on me, its 2am and i'm eating spagetti, meatballs and breadsticks.

 

[Exodus]

Looking good man. Make sure that the intensity drops by about 25 percent after the first exercise...then about another 25 percent for all the other exercises...

Rotator work???

B True

elaborate b, please!?!?!?

X

 

[kingc_79]

elaborate b, please!?!?!?

X

not takin words from b's mouth or anything but i think he means dont lift with your max weights on next lifts basically? if i'm right?

 

[kingc_79]

or maybe he means just dont scream so loud who knows?

 

[b fold the truth]

elaborate b, please!?!?!?

X

You can't do WSB fully AND train for strongman...your body will DIE!!!! WSB is training for the squat, bench, and dead...in Strongman you are training for about 20 different exercises...so you need your recovery.

On top of all of that...you are doing overhead stuff A LOT more than they do at WestSide. The delts aren't meant to handle the weights/volume/intensity that the body is when doing a flat bench press. You must cut intensity...

I hope that brian747478 can elaborate on this too...he sees how my intensity drops after my first main exercise.

Exercise 1: All out 100% intensity
Exercise 2: About 50-75% intensity
Exercise 3: About 50-60% intensity
Exercise 4-X: About 25-50% intensity

After the first exercise...you should not go anywhere near failure!!!!! You can stimulate growth/intensity in many ways...(little rest periods is one that I like...30-60 seconds between sets).

B True

 

[Exodus]

i understand kimmosabe............. so you can still go heavy. but just go heavy enough to where you only have to rest 30-60 seconds. does that sound good??

X

 

[kingc_79]

You can't do WSB fully AND train for strongman...your body will DIE!!!! WSB is training for the squat, bench, and dead...in Strongman you are training for about 20 different exercises...so you need your recovery.

On top of all of that...you are doing overhead stuff A LOT more than they do at WestSide. The delts aren't meant to handle the weights/volume/intensity that the body is when doing a flat bench press. You must cut intensity...

I hope that brian747478 can elaborate on this too...he sees how my intensity drops after my first main exercise.

Exercise 1: All out 100% intensity
Exercise 2: About 50-75% intensity
Exercise 3: About 50-60% intensity
Exercise 4-X: About 25-50% intensity

After the first exercise...you should not go anywhere near failure!!!!! You can stimulate growth/intensity in many ways...(little rest periods is one that I like...30-60 seconds between sets).

B True

read ya loud and clear. thanks that's very helpful info there

 

[b fold the truth]

i understand kimmosabe............. so you can still go heavy. but just go heavy enough to where you only have to rest 30-60 seconds. does that sound good??

X

lol...

No...do NOT go heavy on ANYTHING except your MAIN exercise... Go lighter, less intensity, and supplement that with less rest if you wish. You can NOT go hard, heavy, and intense on every exercise...if you do you will start to wonder down the road why your joints hurt, why you can't do any kind of pressing anymore, why your lifts are going down..AND why you are overtrained...

Just ask Spatts to explain to you how the less that she does...the stronger that she gets...

B True

 

[Exodus]

ill be honest, im confused as all get out. i understand what your saying and the principal of it. but i have no idea about how not pushing myself on all the lifts i do will help me. but you and spats are huge. so ill try to understand.

X

 

[Lord_Suston]

Hmmm good points. Reminds me of working on weak points after a main lift. Good thread everyone

 

[b fold the truth]

Hmmm good points. Reminds me of working on weak points after a main lift.

Sounds like one of the core WSB principles to me

B True

 

[Exodus]

Sounds like one of the core WSB principles to me

B True

yeah i see, but arnt you supposed to blast those hard after the main lifts??

X

 

[kingc_79]

ill be honest, im confused as all get out. i understand what your saying and the principal of it. but i have no idea about how not pushing myself on all the lifts i do will help me. but you and spats are huge. so ill try to understand.

X

once you tax your joints so hard on the first exercise(push press) so hard, if you keep doin that through out the entire workout, they will get burntout real quick. and then lifts may drop.