Stephen's Energizer Bunny Log

Pause work plus a bench challenge from a Facebook group I am part of.

Bench
135 x8
225 x8
275 x3
longer pause
295 x2x2x4 happy. Going to have a stronger opener than I thought
185 (~bw) x22

Incline Hammer Strength
1 pps x12
2 pps x9
3 pps x6

Seated Freemotion Chest Fly
80x12
100x10
120x10

Flux bicep work (named it myself lol, 1 rep each arm hammer - 1 rep alt curls each arm switching back and forth)

3 sets of 20-24
 
NomZ said:
How long a pause are you practicing? How many times per week do you pause bench?

Check the logs bro.
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1-2 seconds. Just making sure I don't breathe in or out at the bottom and "sink".

And I've done them twice, once 2 days before a friendly bench contest held and my gym and today.

I figured I might as well get used to them. While driving home I figured 2 weeks of 5x5 followed with the 3rd week of pause benching. What are your thoughts?
 
StephenGarcia said:
1-2 seconds. Just making sure I don't breathe in or out at the bottom and "sink".

And I've done them twice, once 2 days before a friendly bench contest held and my gym and today.

I figured I might as well get used to them. While driving home I figured 2 weeks of 5x5 followed with the 3rd week of pause benching. What are your thoughts?
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USPA right? That should be good depending on the level of control you show over the bar at the bottom. The smoother you bring it down, the sooner you achieve motionless on the chest, and the faster press call.

How many times per week do you bench?
 
NomZ said:
USPA right? That should be good depending on the level of control you show over the bar at the bottom. The smoother you bring it down, the sooner you achieve motionless on the chest, and the faster press call.

How many times per week do you bench?
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Yup and Ill keep that in mind! My negatives are always pretty controlled in my opinion.

And once usually. Until recently I didn't train for strength in particular, transitioning from the bro split!
 
StephenGarcia said:
Yup and Ill keep that in mind! My negatives are always pretty controlled in my opinion.

And once usually. Until recently I didn't train for strength in particular, transitioning from the bro split!
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I train pause bench 1x week, and touch n go another day (2x week total benching).

For you, I'd either train once a week, or every other week. You have plenty of time though to work on it.


Posting vids will help if you want any critiques.
 
NomZ said:
I train pause bench 1x week, and touch n go another day (2x week total benching).

For you, I'd either train once a week, or every other week. You have plenty of time though to work on it.

Posting vids will help if you want any critiques.
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Got it, slowly I'll increase my frequency (later on after this meet) thanks for the input.

And I'll post one up of each lift within the next couple weeks. I normally workout alone or with 1 person so videos can be tricky since either no one is there or they are busy spotting me.
 
StephenGarcia said:
Got it, slowly I'll increase my frequency (later on after this meet) thanks for the input.

And I'll post one up of each lift within the next couple weeks. I normally workout alone or with 1 person so videos can be tricky since either no one is there or they are busy spotting me.
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Set up on a bench with some 2.5 plates propping it up if it's a problem, what I'll do when solo.
 
New additions-

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I love me some Condense and haven't heard one bad thing about Dpol powder yet.

Will add in towards the end of this T-Blast bottle. I have a tub of Condense I'm using currently that will be empty around the same time as well :)
 
StephenGarcia said:
New additions-

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=85901"/>

I love me some Condense and haven't heard one bad thing about Dpol powder yet.

Will add in towards the end of this T-Blast bottle. I have a tub of Condense I'm using currently that will be empty around the same time as well :)
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More pumps!!!!! Kill it bro
 
Got a back workout in. It was random since my friend just showed up at my apartment and said we are going lol.

1.5 scoops Condense
3 caps Swoll-N

Lat pull downs
120 x10
140 x10
140 x10
140 x10

T Bar
1 pps x12
3 ""
4 ""

Threw up after trying the intraworkout stuff he brought me. I'm not a fan of dextrose, obviously too much makes me puke.

Felt a lot better, after I hurl I always feel like I took a 2 hour nap. Feel energized as hell, am I the only one? Lol

Rack deads no belt just chalk
8 reps -
1 pps
2 pps
3 pps

5 reps -
4 pps
5 pps (pr)

Hammerstrength High Row

10 reps one hand at a time -
2 pps
3 pps for 3 sets

Felt good about the pr. Means its deficit deads for my dead workout.
 
K I've been ****ing around honestly. Today is a double, deadlift now and squats later

All these heavy days make me feel like I'm concussed lol
 
Couldn't wait, had to try the Condense Dpol Combo. Pretty tart with a sweet after taste. Still have a hint in my mouth.

Deficit deads

5 reps -
135
225

3 reps -
315
315

2 reps
315

Full deads

1 rep-
315
405 forearm hurt like a mofo from those rack pulls.

Hammer Strength Standing shrug 2 second hold

12 reps-
1 pps
1 pps
2 pps
2 pps
1 pps

Now hams

Seated leg curl
Around 8 sets of 12-16 varying weight

Laying leg curl
3 sets of 8
 
Deadlifts, where do you fail the lift if you are to fail?
 
TheSaiyan said:
Bottom, if it gets going its good. I need to work on thoracic extension honestly. I have been catching my hips starting the lift when I fatigued
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Then deficits are appropriate. Not a big fan of rack pulls to be honest, and if you're weak at the bottom, I wouldn't bother with them.

Row more frequently, and this will improved thoracic extension strength.
 
NomZ said:
Then deficits are appropriate. Not a big fan of rack pulls to be honest, and if you're weak at the bottom, I wouldn't bother with them.

Row more frequently, and this will improved thoracic extension strength.
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Just curious as they are new to me, what makes you not care for rack pulls?
 
RegisterJr said:
Just curious as they are new to me, what makes you not care for rack pulls?
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The starting position does not always carry over to a true deadlift.

I prefer either pulls off blocks as the weight deloads in the same pattern, compared to racks off pins, or a deadlift off the floor overloaded with chains or bands to produce the same effect.
 
NomZ said:
Then deficits are appropriate. Not a big fan of rack pulls to be honest, and if you're weak at the bottom, I wouldn't bother with them.

Row more frequently, and this will improved thoracic extension strength.
Click to expand...

Working on it, that wasn't the work out I wanted to do but I like them for grip strength and setting up hip hinge.

Doing some front squats now to help thoracic ext.
 
NomZ said:
The starting position does not always carry over to a true deadlift.

I prefer either pulls off blocks as the weight deloads in the same pattern, compared to racks off pins, or a deadlift off the floor overloaded with chains or bands to produce the same effect.
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Noted
 
Second session today, no pre just some powerade.

Leg extension
Warm up giant set-
8 reps right 8 reps left 8 reps both x3 no rest

2 sets-
90 lbs 8 right 8 left 8 both

Front Squats
8 reps-
135
135
135

Back Extension Machine
10 reps-
170
175
180
185
 
One pack Animal Rage

Bench

Warm up
135
225

3 reps
275

Pause + tng double
315
315
315

6 reps
225

5 reps
225

Incline Db

7 reps
90's
90's
75's
75's

Neutral Grip Presses

8 reps
40's
40's
40's

Standing Cable Crossovers

10 reps
40 lbs
50 lbs
70 lbs
35 lbs

Seated Barbell Curl (on incline)

8 reps
90 lb bar
""
""

Ez Curls

12 reps
40 lb bar
""
""
""

Hammer strength osaat

8 reps
15's
15's
35's
35's

Reverse curls

12 reps
30 lbs
""
""
""
 
Jealous of your bench #'s. Nice work.

What is a neutral grip, and what is osaat?
 
Impressive benching.

You compete USPA right, not USAPL? USAPL testing will get you in trouble with that "High Volume" from the GMS.
 
NomZ said:
Impressive benching.

You compete USPA right, not USAPL? USAPL testing will get you in trouble with that "High Volume" from the GMS.
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GMS? I thought I read an article saying it was used in food sometimes...(I could be wrong...probably am..)
 
Sean1332 said:
GMS? I thought I read an article saying it was used in food sometimes...(I could be wrong...probably am..)
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Not sure, probably much smaller quantities than we supplement with.

Glycerin is banned by WADA.
 
NomZ said:
Impressive benching.

You compete USPA right, not USAPL? USAPL testing will get you in trouble with that "High Volume" from the GMS.
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Thanks, I wish everything else was as strong.

Well, will compete. But ya USPA just because convenient locations
 
Sean1332 said:
Lame

Check out the link in Herder or my thread. Live IPF feed. Some beastly single ply stuff goin on
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I saw it, not watching bc I dont want to feel the desire to go back to using my suit.
TheSaiyan said:
Thanks, I wish everything else was as strong.

Well, will compete. But ya USPA just because convenient locations
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Yep, same here, USPA offers way more in my area.
 
Drank more beer than I should have and smoked a lot of hookah. Tomorrow is gonna be hard on my head and my back workout.

But just for that I am going to incorporate some deficit pulls.

Oh well my oldest friend is going to basic in a couple days. This is pretty hard on me honestly, normally I would keep this in but everytime I think of it I tear up.
 
TheSaiyan said:
Drank more beer than I should have and smoked a lot of hookah. Tomorrow is gonna be hard on my head and my back workout.

But just for that I am going to incorporate some deficit pulls.

Oh well my oldest friend is going to basic in a couple days. This is pretty hard on me honestly, normally I would keep this in but everytime I think of it I tear up.
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Meh, BCT ain't that bad.

It's actually a lot different now than when I went through, more phone priveleges and freedom.

And its only temporary.
 
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