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Post by Barry Williams on Oct 14, 2006 16:25:16 GMT -5
Wens. Back / Bi's
Low rows w/ handles slightly above face height. On cable X over 15 wu,12,12,10,10
Alternate Hammer Curls 12,10,10
Lat pullover machine 12,10,10,8
Preacher Machine 10,10,10,10
Kettle Bell "twist", windmill w/K.bell 35 x 10 each side 55 x 8 each side
Hammer curls w/rope 12,12,10,10
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Post by Barry Williams on Oct 14, 2006 16:30:18 GMT -5
Sat. Tri's / Chest (running a day behind)
V bar push downs 15,13,12,12
Speed Bench (used %'s from a 405 raw) 120 x 3 170 x 3 for 3 sets 200 x 3 200 x 5 for 2 sets
Reverse grip single arm tri xtension @45degree angle 12,10,10,10
Incline Dumbell press 50 x 10 60 x 12 70 x 12
Cable Xover (I don't care how gay they are, I needed another lower chest move to flush some blood in that erea) 12,10,10
Bodyweight 209
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Post by Breaker on Oct 15, 2006 9:19:10 GMT -5
In your percentages Barry is that the weight you are working up to or a goal weight? Had to ask because I do not use percentages and wanting a better understanding of your workout strategy.
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Post by Barry Williams on Oct 15, 2006 10:34:15 GMT -5
Speed day should use(on your core bench move) around 40-50% the first week. Add +/- 5% the next for 8/10/12/16 week cycles depending on when your next meet is. The logic behind it is; 50% of 400 is 200. By adding 5% each week, at the end of the cycle your MAX effort will have grown. Your working with your low end weight with maximum speed mostly using your fast twitch fiber. Just remember to subtract the weight /tension if you add bands or chains. I don't care for bands more than once every three weeks.
You may think the minimal load is to little the first few weeks. But it's an growing # each week so don't let it bother you. Your doing 8 sets of 3 With the speed being that of a shitty bencher that bounces. 3 reps = alittle more than 3 seconds then rack it. Mike I promise it works. Add your accesory work for tri's and front delts with a smaller weight as well.
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Post by Bull on Oct 16, 2006 12:40:37 GMT -5
nice work Barry. how far is your heavy bench spaced out from your speed bench.
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Post by Barry Williams on Oct 16, 2006 17:33:41 GMT -5
Mon. is heavy night. Fri. is speed since I have to be @ work early.
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Post by Barry Williams on Oct 17, 2006 20:58:19 GMT -5
Tues. Heavy Bench /Shirt work I'm a day late. 135 x 9 wu 135 x 8 225 x 3 315 x 2 405 x 1 405 x 3 off a 3 board 455 x 3 " " " 505 x 3 " " "
Press Downs w/rope handle 10,10,8,8
Pec Dec 10,10,8,8
Forearm hurt after last set of bench. Little pop on bottom side away from break. Shouldn't have tried a shirt this soon.
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Post by Barry Williams on Oct 18, 2006 17:39:26 GMT -5
Traps /shoulders
D.bell shrugs 50 x 12 wu 60 x 10 70 x 10 80 x 10 100 x 10
Rear delts w/kettle belss laying on bench 20 x 8 each arm 20 x 8 " " 20 x 8 " "
Face pulls 12,10,12,10
Shoulder Press 12,10,6
Arm still stiff and hurts from last night. Oh well, that's the price we pay I guess. I forgot to thank Mike, Joe, Dennis for staying late to spot me last night.
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Post by Bull on Oct 18, 2006 17:50:06 GMT -5
Another great workout. way to attack it Barry.
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chad
Fulltime Member
Posts: 233
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Post by chad on Oct 18, 2006 19:30:05 GMT -5
Wow, your weights are going up fast! I know it is frustrating for you because of what you have been able to achieve in the past but I can tell by looking at the progression of this training log that it will only be a matter of time before you are setting new records.
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Post by Stacey Jones on Oct 19, 2006 8:39:48 GMT -5
You are doing great Barry!
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Post by Barry Williams on Oct 24, 2006 18:47:48 GMT -5
Mon 10/23
Chest @ Granite City BB
Flat Bench 135 x 10 135 x 10 225 x 5 225 x 5 315 x 3 315 x 3
Tri. Push downs 10,10,10,12 went up each time in weight
Incline Fly 45 x 8 55 x 8 55 x 8 60 x 8
Arm hurt worse than hell so I didn't push it. Didn't post much last week because it wasn't worth reading.
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Post by Barry Williams on Oct 24, 2006 18:57:59 GMT -5
Tues. 10/24
Traps / shoulders @ Gym 24/7 in Winston Salem
Shrugs 50 x 12 for wu 60 x 12 70 x 12 80 x 10 100 x 10
Side lat machine 10,10,10,8
Rev. Delt w/arm cable pulley. From above head to below waist 10,10,10
Face Pulls 10,10,10
Shoulder Press 10,6,5
Plate work for neck 25 x 10 25 x 10
I changed the exercise order tonight to try somthing different. Hit a trap / side delt / and rear delt before face pulls. Hate to sound like a body builder but the pump in the rear delts was immediate. Not a big fan of pre exhausting a muscle but damn if it doesn't work. I need to hit the chiro next week for an X ray. Clark thinks the tendons have shortened or are passing over the plate. Either way it hurts like Hell during certain movements. When my girl Shank recomends it I try to listen to her.
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Post by shank on Oct 25, 2006 9:40:51 GMT -5
Barry, good workout.
In terms of the wrist, yes, get an x-ray. However, it won't specifically show if a tendon is the culprit. That would be more of an MRI or a dynamic ultrasound. The x-ray would show if there's anything like a hairline fracture, bone fragments or calcium deposits, or if plates or screws are in their proper place or if they could have moved (does happen) and could cause something to catch like a tendon.
If you have connections to a dynamic ultrasound, use it. Not only would it show what's actually happening as you mimic the movement that causes the problem, but it's also just really cool to see. The ultrasound will allow you to actually see the muscles move, the placement of the bones and see if there's anything abnormal. It's how we "diagnosed" my shoulder and wrist problem.
Let me know if there's anything you need--questions, suggestions, etc. And then let me know what you do.
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Post by Marty Queen on Oct 25, 2006 12:40:12 GMT -5
Strong work Barry, hope you get the wrist prob worked out! Heather -- they should just go ahead and give you your MD! Now I know who to ask the next time something hurts real bad, which, knowing me, will probably be soon!
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