Winterlong's Log

[rookie03]

you know what blew my bench up...well i wouldnt say blew but in the last two months ive made strength gains from repping 185 x 5 to repping 185 x 9-10, and i can hit 225 x 4 on a good day...i have a really slow negative i always do on all my sets though..

weighted dips and heavy close grip bench seem to be helping me progress alot!

 

[Winter]

Yeah, I usually go down pretty slow on bench. I don't usually do weighted dips or dips in general because whenever I go deep on dips, my shoulders seem to hurt and it bothers me a lot after the set. I should do some more Close Grip though. Thanks for the heads up.

SidenoteI took two days off this week to get my legs more used to the intense running we do. Today will be leg day. I'm cutting down my leg days from 2x a week to 1x a week. I hope I'm not too sore for tomorrow or I'm dead lol.

 

[Winter]

March 9th
Shoulders
DB Press
65x12
75x9
80x7
**These weren't too good. I missed a rep for my 2nd and 3rd set.

Reverse Pec Fly
120x10
135x8
**Felt easy. Will bump up weight next time.

Legs
Squats
135x10
185x8
285x5
315x5
325x5**PR** 2 more reps.

Hack Squats
355x20

Hip Adductor
130x25

Glute-Ham Raise
45x10
55x10

I cut out some of the extra stuff that I usually do simply because I don't want to be too sore/tired for tomorrow's conditioning. I think I'll be cutting down legs to these 3 exercises from now on until tennis is over.

 

[adidamps2]

congrats on the PR bro, nice work.

 

[rookie03]

whats tommorows conditioning gonna involve?

 

[mister69]

nice PR

 

[tman55]

nice work winter

 

[luquillo78]

Congrats for that PR winter! Your squats are now coming up.

 

[Winter]

whats tommorows conditioning gonna involve?

1mile jog prior to practice
Plyometrics
Some type of conditiong where we run on the lines of the courts
Practice alone has a lot of running involved.
Approx 15 25-35yard sprints after practice
Quick Feets for about 2-3minutes
Plyometrics
2mile jog after the sprints

We usually do this every day.
No practice tomorrow. Starting next week we will start having practices on saturday mornings from 8-10.

 

[tman55]

sooo, were you sore for today's conditioning workout?

 

[adidamps2]

i'm sore from just reading that...

 

[Winter]

I was okay. I stretched a lot last night and prior to running so it wasn't that bad. My calves were the only thing that burned, but good thing I didn't do isolated calves last night.

 

[Winter]

March 11th
Chest - These are all paused except for the first set on flat
135x10
155x5
175x5
195x5
205x4**Couldn't get the 5th rep up.
**These felt good. Will move up weight slightly next workout.

Decline
165x6
185x6
**Felt easy

Flat DBs - Threw these in for fun. I'm going to do these next workout instead of pec flies.
75x6

Pec Fly
185x8
195x8

Triceps
Tricep Pushdown
140x12
160x10
180x8
200x4**Too tired when I got to this set.

Very good workout today. I felt as if I've accomplished a lot today. I was very satisfied that I could nearly do as much weight paused compared to momentumed benching.

 

[rookie03]

why dont you do a more compound movement for the triceps instead of pushdowns?? weighted dips, or close grip in their would do wonders.

 

[Winter]

I don't know, I dislike close grip bench a lot because it put a lot of stress on my elbows and it hurt.. Dips, maybe. weighted is defintely a no because some retards at my gym stack 4plates on the belt and break the damn thing every time... so that's a no go. On top of that, whenever I go way too low on dips, my shoulders start acting up and hurt a lot, not a sore pain but like a tearing feeling.

I'll add some dips next workout to see if they'll work.

 

[adidamps2]

winter have you tried rev grip bench? and were is your hand placement on CGBP?
and as far as dips go, i would go down as far as comfortable, then back up. no need to tear up your shoulders by going to deep, but you can still use them if you listen to your body.

 

[Winter]

I've tried rev. grip bench. I liked it more than the Close grip. I'll add the rev. in next workout. For Closegrip, I place my hands about 6-8inches apart from each other.

I might add dips as well next session. We'll see how my shoulders feel.

 

[adidamps2]

i'm thinking your hand placement is too close for CGBP, try it with your thumb side of your hand right next to the smooth area or with hands directly inline with shoulders. don't place hands inside of shoulder area.

also rev grip bench and CGBP will put some seriuse size on your tri's..well i should say for me they did.

 

[adidamps2]

also on the CGBP don't bring the wt all the way down. stop about 4-6inches short of your chest, puts a lot of enfusis (sp) (i cant spell for shit, lol) on your tri's, and aim for the sternum area on teh way down.

 

[Winter]

Yeah, I usually don't go all the way down on close grips because of my shoulders anyways.

Thanks for the heads up.