SimplyShredded.com - Body Building Forum
SimplyShredded.com Forum
Cannonball private msg quote post Address this user
No longer training for the military so felt a bit wrong to log in my old log. Felt sad when I saw that the forum has gone so still, so figured I'd make a comeback and atleast log some workouts, in case anyone want to read.

Currently training for a meet in january, where I'm hoping to qualify for nationals.

Found a nice... "split"? where it looks something like this:

Day 1 Heavy bench/OHP
Day 2 other stuff, mainly biceps
Day 3 "things that make you stronger the next bench workout" like speed work for example
Day 4 other stuff, mainly biceps
Day 5 rest
repeat

works like a charm. If I was a powerlifter I'd do squat and deadlift, one heavy one hypertrophy on day 2, then on day 4 do speed work and stuff for it.

Currently doing version x in the bench, did 6 sets of 5 on 330 lbs yesterday, going for the 10rep goal in... 50 days I guess, give or take. Then just some peak block for the meet. Questions?
Post 1 • IP   flag post
wannabemuscular private msg quote post Address this user
Chest and Arms!

What's "other stuff"? Chins, rows, etc.?
Post 2 • IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
Chest and Arms!

What's "other stuff"? Chins, rows, etc.?


Other stuff is mainly biceps But also some core work, jumps, grip, forearms. Just stuff to keep activated or something like that. I'd do deadlifts and squats for sure if I could squat without getting hurt all the time but I can't so I won't. And if I can't get strong I don't have any interest in training, so no bodybuilding or anything for lower body either. I do like jumps though! I did some chins and stuff but I find it slightly affects my recovery for the pressing in a bad way so now that I'm gonna compete I try to minimize it and hope just overhead pressing and bench will keep the back muscles in somewhat shape.
Post 3 • IP   flag post
SOLARSUPLEX private msg quote post Address this user
So you're gonna bench and do biceps.


k bro
Post 4 • IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by SOLARSUPLEX
So you're gonna bench and do biceps.


k bro


Why do things I don't like?
Post 5 • IP   flag post
wannabemuscular private msg quote post Address this user
@Cannonball I'd say at least throw some One Arm DB Rows into the routine somewhere. Band Pullaparts and maybe some Reverse Flys.
Post 6 • IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
@Cannonball I'd say at least throw some One Arm DB Rows into the routine somewhere. Band Pullaparts and maybe some Reverse Flys.


I do it on occasion, but now that I'm training for a meet I don't wanna do it.

Workout #1

Incline bench:
220 lbs 7 reps 2 set

Chain bench (chain weight not included)
176 lbs 4 reps
198 lbs 4 reps
220 lbs 4 reps 2 set
225 lbs 4 reps 2 set

Slow overhead press behind the neck:
44 lbs 6 reps 2 set

Sum: quite happy, only done 6 reps in the incline bench before, and I was pretty fast in the chain bench. Same speed as a few weeks ago but on 40 lbs higher.
Post 7 • IP   flag post
Cannonball private msg quote post Address this user
Workout #2

Started out with some mobilitystuff and some rehab for squats.

Then on to barbell curls with wide grip, where I did 66 lbs for 15 reps for 5 sets, then proceeded to do some rubberband arm training. Followed by some forearms. Nothing really to write down or so, but got a hellova pump which is nice. Tomorrow I have my one day off, then I'm gonna do some heavy OHP.
Post 8 • IP   flag post
Cannonball private msg quote post Address this user
#Workout 3

Just some OHP, 176 lbs 4 reps then triceps

#Workout 4
Various biceps, forearms and glute training

#Workout 5
Incline bench 220 lbs 8 reps
chain bench 200 lbs 4x4
some more triceps
Post 9 • IP   flag post
Cannonball private msg quote post Address this user
Been poor at updating, but whatever

Yesterday I did 2 sets of 2 on 242 lbs chain bench, then dumbbell press with added bands (so it became heavier), 44 lbs dumbbells 20 reps paused. After that I did a bunch of forearm work.

Today I did goblet squats, heaviest was 88 lbs kettlebell 10 reps. #functionalstrength
After that I did some hang cleans, only 110 lbs for a couple of reps for a couple of sets, just putting it in the rotation. Then it was time for hamstring curls using bands, and boy are they nicer than using a machine, couldnt lift my feet off the floor when I was done! Did some light bottom up presses after aswell as a few ab rollouts, just to "keep warm" in those muscles.
Post 10 • IP   flag post
SOLARSUPLEX private msg quote post Address this user
How much do the chains weigh?
Post 11 • IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by SOLARSUPLEX
How much do the chains weigh?


It's hard to say, obviously their heavier in the top part of the lift and easier in the bottom, but my PR's in all rep ranges are exactly 88 lbs lighter in the chain bench, so somewhere around there I guess.
Post 12 • IP   flag post
Cincinnatus private msg quote post Address this user
Quote:
Originally Posted by Cannonball
Quote:
Originally Posted by SOLARSUPLEX
So you're gonna bench and do biceps.


k bro


Why do things I don't like?


fucking Amen brother
Post 13 • IP   flag post
Cannonball private msg quote post Address this user
today:

220x9 incline bench paused (PR)
biceps 12 sets in tri-sets
a couple of sets of forearms
Post 14 • IP   flag post
Cannonball private msg quote post Address this user
today:

paused bench 350 lbs for 1,2,1 reps
ohp behind the head 110 lbs 16 reps
some triceps and bottomup-presses

good workout but not great strength, but thats expected with this program where i workout same muscles several days in a row
Post 15 • IP   flag post
Cannonball private msg quote post Address this user
yesterday:

pin press 286 lbs 9 reps
biceps slaughter

today:

paused bench up to 242x1
barbell triceps extensions 110x17
triceps slaughter
some hipthrusts
goblet squats 88x14

good workouts both days, quite pleased.
Post 16 • IP   flag post
Cannonball private msg quote post Address this user
really tired today, so workout didnt go so well, but got the minimum done.

pin press 220 lbs 4 reps 2 sets
slow press behind the head 44 lbs 6 reps
some shrugs
Post 17 • IP   flag post
Cannonball private msg quote post Address this user
Holy fuck forgot to update again.

Yesterday I did some chain bench and triceps

Today I did kettlebell armswings, farmers hold, goodmornings, hipthrusts.
Post 18 • IP   flag post
Cannonball private msg quote post Address this user
The DOMS in my neck, holy fuck...

Todays workout:

Cable flyes superset with 275 lbs bench, 5 sets short rest
some more flyes and stuff

that is all
Post 19 • IP   flag post
Cannonball private msg quote post Address this user
Today:

2 tri-sets of biceps
squat 44x20 lol
sumo deadlift 220x20 lol
1 set of abs
6 sets of forearms

sum: hip is feeling alright but knee isnt.
Post 20 • IP   flag post
Cannonball private msg quote post Address this user
Yesterday:

Chain bench 308x1 PR, 220x11 PR
Dips +100 lbs 12 reps
A good triceps thing: 6 plates 17 reps PR

Today:
Barbell curl WG: 88x15 PR
Sumo deadlift: 242x20 PR
Some squats, hipthrusts, leg curls and pullups

Knee feels alot better after some leg curls with resistance bands. Is this it? My first step towards becoming a powerlifter??? Probably not.
Post 21 • IP   flag post
Cannonball private msg quote post Address this user
Today:

Paused bench: 286x8
Slow bench: 242x6
Triceps thing: 7 plates 14 reps (PR)

After last workout I knew the next would be garbage, so no point in resting long to try and make it good, just get the shit out of the way and throw in a set of slow bench so next one becomes good.
Post 22 • IP   flag post
Cannonball private msg quote post Address this user
Today:

Arm kettlebell swing: 60 lbs 45 reps. man this was hard work
then 5 biceps supersets
then 2 sets of rope hammer curls
then 2 tri-sets of forearm stuff

sorry for the lame format but idk the names and stuff of all the stuff, just another biceps/forearm hypertrophy workout.
Post 23 • IP   flag post
Cannonball private msg quote post Address this user
Today: sumo deadlift 264x15, squat 186x8, leg curls one set

got home and now my hip is fucked lol
Post 24 • IP   flag post
Jsn3004 private msg quote post Address this user
Quote:
Originally Posted by Cannonball
Quote:
Originally Posted by SOLARSUPLEX
So you're gonna bench and do biceps.


k bro


Why do things I don't like?


Hats off to you for saying you'd rather just not focus much on those areas. Better than people saying "I don't train my legs because they just get so huge after a few sessions" lol

Impressive benchpress numbers though
Post 25 • IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by Jsn3004
Quote:
Originally Posted by Cannonball
Quote:
Originally Posted by SOLARSUPLEX
So you're gonna bench and do biceps.


k bro


Why do things I don't like?


Hats off to you for saying you'd rather just not focus much on those areas. Better than people saying "I don't train my legs because they just get so huge after a few sessions" lol

Impressive benchpress numbers though


yeah idk why people get all hysterical when someone doesnt train legs very often. like, neither does people who don't work out at all and you dont go yelling at them to train legs lol. i compete in bench press as a sport, im not a bodybuilder and squatting alot just makes it harder to succeed in what im doing! I have actually been squatting and deadlifting 2 times a week for 2-3 weeks now but i busted my hip again somehow so we'll see if i just skip them forever now.
Post 26 • IP   flag post
Cannonball private msg quote post Address this user
Alright so the meet prep has officially started. Have done workouts 1-3 and already feeling spent lol.

It looks like this:

Day 1: 10 sets of amrap bench, starting at 80 kg which is 176 pounds, then adding 7.5 kg each workout (18 lbs?)

Day 2: Pullups/chinups and biceps (grease the groove)

Day 3: 3 sets of amrap dips, starting on bodyweight and adding 22 lbs per workout. 1 set of triceps

Day 4: Biceps and forearms (ehrling arm program)

Day 5: Slow bench 5x5 @ 220 lbs, 1 set of triceps

day 6 and 7 is off.

So as you can see it's all in all pretty low volume, will try to compensate by going real crazy in intensity on day 1.

Thoughts? (this is upper body training only, although I will train very little legs, abs and back)
Post 27 • IP   flag post
Cannonball private msg quote post Address this user
Today was day 4. So arms, not strictly by the program but close enough.

Decided to throw in some hammercurls in the midst of the pure biceps work, as I want some added hammer strength for the bench press. It's actually quite relevant in the bottom part of the lift if you have a maximum allowed wide grip.

So the ehrling program is 5 tri-sets of super heavy tens. Matched the intensity and felt like my arms was gonna break but didn't follow the reps or the exercises to the letter. Well not the 5 tri-sets either but whatever.

Barbell curl 66 lbs 20 reps, paused at top, widegrip
Hammercurl 44 lbs per dumbbell 4 reps per arm
Cablecurl over head 4 plates 20 reps

that was first tri-set, then I did the same number of reps shortly after but with switched order, so hammercurl cablecurl barbell curl.

After that I did slow incline dumbbell curl 11 lbs 30 reps followed by 44 lbs barbell curl 12 reps followed by 4 plate cable curl overhead 16 reps.

Rested a bit more then I did the cable cross front double biceps curl, 2 plates 40 reps

Then two tri-sets of forearms.

Felt alot more painful than usual, probably a good thing.
Post 28 • IP   flag post
Cannonball private msg quote post Address this user
DAY 5

Almost went as planned

Slow bench
220x5
220x5
264x5 FORCED
220x5
220x5

One set of slow triceps cable thing then one set of slow triceps barbell extensions
Post 29 • IP   flag post
Cannonball private msg quote post Address this user
DAY 6

Was gonna rest today but a bit of biceps pump never hurt. Did 4 supersets like this:



Try it out! Been looking for biceps exercises that both feel good and is anatomically and biomechanically efficient att targeting the biceps, and this is as far as I've gotten.

Then three sets of abs.
Post 30 • IP   flag post
337055 210 30
Log in or sign up to compose a reply.
destitute