Training Catch-Up

Usually Thursday is an upper body assistance day, but due to Thanksgiving it was pushed to Friday. Turned out to be an awesome day. Big Steve worked up to something like a 435 bench press in his single ply shirt. He took 405 and got next to nothing out of the shirt. We decided to cut the back and crank down the sleeves and collar. BOOM! Like magic, 435 came up easily. He'll be doing a meet in just under 2 weeks and his training has been looking great lately. Big PRs are coming for him. Mike worked in his shirt also, and we had a guest visitor Doug from Maryland/PA (not positive). He is one of Mike's former training partners and a seriously strong dude. He worked up in the 6 or 700s range in his Metal King Bench shirt. Justin has decided to incorporate a speed bench day in his training ala Westside. I'm really excited to see how this works for him. Another Apollon guy Kenny benched also, working up to some heavy weights. It wasn't his day, but he's real strong and has a crazy custom bench shirt. Here's how my workout broke down:


*Friday 11/25/11

Push Press(half thumb from smooth)
bar x 12 x 2sets
95 x 3
135 x 3
155 x 3
170 x 3
185 x 2
(should have gotten 3 reps with 185, but i was too slow and out of position)

DB Rows
30s x 10; 50s x 10; 60s x 10 x 3sets

T-Bar 1.5s(elbows out)
plate x 10; plate+25 x 10 x 3sets
(pull to chest, go down half way, pull bar back to chest. that's one rep)

Tate Press
15s x 15; 25s x 15; 35s x 10 x 2sets

Fat Bar Pushdowns
70 x 12; 85 x 12 x 3sets

*Saturday 11/26/11

Squat
bar x 10
145 x 3
195 x 1(add Belt)
235 x 1
275 x 1(add suit bottom)
325 x 1 x 6 sets

(this was more of a "speed" day. the goal was to push as hard and fast as possible, while also ingraining good technique)

Romanian Deadlift(no belt)
135 x 8
225 x 5
315 x 5 x 3sets

Lat Pulldowns
110 x 8; 130 x 8 x 2sets

Glute-Ham Raise
BW x 8; +45lbs x 8 x 3sets

(afterwards, went and ate 2 burgers from 5 Guys. the ones with 2 patties each, not that pussy shit)

*Monday 11/28/11

Floor Press(thumb from smooth)
bar x 15 x 2sets
95 x 3
135 x 1
155 x 1
175 x 1
190 x 1
205 x 1
220 x miss (bad position)
220 x miss (weak as shit)
195 x 4

T-Bar Row
plate x 8; 2plates x 5; 3plates+10+5 x 5 x 5sets

DB Tricep Extensions
20s x 20; 30s x 8 x 4sets
s/s
Pushdowns
55 x 15; 70 x 10 x 3sets; 60 x 20

Louie Simmons, John Bott, and Anthony Ditillo have all talked about the merits of supersetting extensions with pushdowns. They're all 500+ benchers. 1 thing I've learned: do what strong people tell you to do!

So now that my training log is up to date, I'll start posting more mini-articles, rants, opinions, haikus(kidding), etc... Stay tuned for more!