Rich's New Beginning: WNBF Pro Stage in 2009!

[rich55]

DE UPPER BODY 1/12:

This is definitely a lighter day. My board presses are feeling REAL good. Those lockouts are helping me on these. Tris are thickening up a little more closer to the shoulder area.

DE Bench
Varying normal, wide and close grips for power.
135 x 3 reps, 7 sets of 175 x 3 reps

3 Board Press
Resting briefly on the board.
175 x 3
225 x 3
275 x 3
295 x 3 ---> lost it a little on #2, but regained it and got it no prob

Standing DB Press
Palms facing each other nice and controlled
35 x 10
40 x 10 --> started to burn
40 x 10 ----> got a little tough

Close-Grip Pulldowns ---> group decision for 3rd back exercise of the week
160 x 6
180 x 6
200 x 6 ---> nailed it but starting easy, these are gonna be fun!


ME LOWER BODY DAY 1/13:

High Box Squats for 3 Rep Max
Resting on box 2-3 inches above parallel.
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
435 x 2 ---> needed a touch on #3

I have not felt big weight on my back like this in a while. It felt good! I want more, bwaaahaaa!!

Barbell Lunges
Alternating each leg with long, deep lunges.
45 x 10
95 x 10
135 x 10 ---> had not done these in a while and was feeling it a little

Good Mornings
I have only messed around with these, so they are going to take some practice. Leaned over nice and slow with bend in the legs. Felt a strong pull and the hams, but as I progressed the lower back felt better.
45 x 10
95 x 10
135 x 10

Weighted Situps
2-second hold at top, working the negative.
BW x 10
10 lb plate x 10
15 lb plates x 10

[dogsofgold]

Hey Jenn! Good to see you pop in. I eat till I am full not stuffed and yes I enjoy stuff like pizza, chipotle and Cold Stone ice cream!!! However, since I am only doing 3 weeks of cutting, then I may just keep it moderate and enjoy afterwards. I will decide next weekend.

I had Cici's Monday night, ate my fill, but my metabolism was so hyped up I felt un-full like 5 minutes after we left and my stomach was growling 30 minutes later haha. It was actually kind of nice in a way!

Looking forward to your show in the spring!!

[rich55]

can't wait to see that 265 on here today! make sure you warm up plenty first its freakin cold out!! lol

Yeah, I should have read that earlier. I didn't warm up enough. Rocked 255 pretty easily after failing on 265.

ME UPPER BODY 1/15:

Worked out WAY early for me at 9:15...and my training partners were no shows. What you gonna do? Ipod for motivation!

Close-Grip Bench
45 x 3
135 x 3
185 x 3
225 x 3
265 x 2 ---> missed
255 x 3 ----> got it pretty easily. PR. Needed another heavy set before the big one.
265 x 2

265 is mine next week!!!

Wide-Grip Weighted Pullups
Squeeze at top, slow negative and stretch.
Assisted set x 5
25 lbs x 5
25 x 5
25 x 5
25 x 5
25 x 5 ---> again a PR

Straight-Bar Skullcrushers
Nice and controlled.
65 x 10
85 x 10
85 x 10
90 x 8

Seated DB Power Cleans
35 x 15
35 x 15
35 x 15
35 x 15

Decline Pushups on DB's
Feet on bench, nice and slow with DB's facing each each other.
BW x 15
BW x 15 ---> getting hard
BW x 15 -----> tough
BW x 15 -------> real tough, but got it

[rich55]

DE LOWER BODY 1/16:

DE Box/Band Squats
Parallel box with green bands. Resting on box and exploding up.
10 sets of 185 lbs x 2 reps

DE Deads
10 sets of 275 lbs x 1 rep

Reverse Hypers
50 x 10
60 x 10
70 x 10
80 x 10

Hanging Knee Raises
Only one set of 10. Had to run!


BIS, BACK, TRAPS & CALVES

Barbell Curls
45 x 8
75 x 8
95 x 8
115 x 6 ---> fail

Standing Alternating Hammers
35 x 8
45 x 8
55 x 5 ---> fail

Seated Cable Rows w/ Close-Grip
170 x 8
200 x 8
220 x 8
230 x 8 ----> got it sloppy as squeezing became difficult on last few

Seated DB Shrugs
Holding shrug at top for 2-count.
105 x 10
105 x 10
105 x 10

Donkey Calf Raises
270 x 10
320 x 10
360 x 10

Standing Calf Machine
210 x 9
210 x 8

[rich55]

DE UPPER BODY 1/19:

DE Bench
Speed bench varying grips.
135 x 3
135 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

3-Board Press
Controlled negative, pause on board and locking for power.
225 x 3
275 x 3
315 x 2 ---> missed on #3. Greg reportedly helped only a little.

Standing DB Press
Nice and controlled with palms facing.
40 x 10
45 x 10
45 x 10
45 x 10

Close-Grip Pulldowns
160 x 6
180 x 6
200 x 6
220 x 6 ----> rocked it for a PR. Back is blowing up!!
230 x 5 -----> kept form perfectly through 4, little sloppy on 5 and spot on 6

[rich55]

I had Cici's Monday night, ate my fill, but my metabolism was so hyped up I felt un-full like 5 minutes after we left and my stomach was growling 30 minutes later haha. It was actually kind of nice in a way!

Looking forward to your show in the spring!!

Yes, I actually had my first cheat of mini cut. Chicken and shrimp Pad Thai at Lemongrass. It wasn't too bad, but just tons of pasta. On point for the next week or so for me till that waist reaches my goal.

Me too!!! It will be a blast!

[rich55]

ME LOWER BODY DAY 1/20:

Today did not go as planned as I felt a twinge in my right knee. My right knee gives me problems every once in a while, so it nothing new. It had been good for 2.5 months, but today it hurt so I had to make some modifications. I still felt it a bit, but worked around it.

I have iced it twice today since, applied some topical joint stuff and taken some ibuprofen.

High Box Squats
2-3" above parallel resting on box. Knee did NOT like these.
135 x 3
225 x 3
315 x 3 ---> felt it
365 x 3 ------> stopped

Band Squats
Big blue bands. Felt better on these, but still felt half way up but not as bad. I just couldn't back down.
135 x 3
185 x 3
225 x 2
245 x 2
265 x 2

Barbell Lunges
45 x 10/leg
95 x 10/leg ---> hurt so stopped

Low Stance Leg Presses
Something I knew I could do. Felt just fine. Down real slow and up with force.
3 plates/side x 10
3.5 plates/side x 10
4 plates/side x 10 ----> easy

Good Mornings
Nice and slow.
45 x 10
95 x 10
135 x 10
145 x 10

Weighted Crunches
Hold crunch at top and down slow.
BW x 10
10 lb plate x 10
20 lb plates x 6 ---> fail

[rich55]

The leg feels better, but is still recovering

I did some heavy hammer curls and 30 minutes of walking on incline on Wed. I just felt like getting a little blood in the bis and wanted to get used to the 55's better before biceps on Saturday. 35 x 8, 45 x 8, 55 x 5 alternating

Upper body 1/22....265 on close-grip bench!!!





And I nailed it! 265 for 3 reps!!
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3
275 x 1 ----> fail on # 2

Weighted Wide Pullups
Nice & controlled.
BW x 5
30 lbs x 5
30 x 5
30 x 5
30 x 5 ----> not as high
30 x 4.5 ----> fail but a PR!

The pace picked up from here as I had to be on time for a training session. Circuit style basically:

Straight bar skullcrushers 5 sets x 10 up to 85
Seated DB power cleans 2 sets x 15 35's
Decline Pushups on DB's 3 sets w/ little rest at end were tough!

All in all a great day!




I took it easy yesterday on my DE leg day to give my knee a rest. I really just wanted to put a little tension on it. I have stuck to my diet and gotten in two 30-minute walking on incline sessions in the last few days.

TAKING EASY ON LEGS 1/23:

Air Squats
Nice and slow.
BW x 20
BW x 20
Pair of 20 lb DBs on shoulders x 20

1-Leg Curl Machine
35 x 10
40 x 10
45 x 10

Light Deads
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Reverse Hypers
Went full go on these.
50 x 10
70 x 10
80 x 10
90 x 10

BIS, BACK, CALVES & TRAPS 1/24:

Barbell Curls
45 x 8
75 x 8
95 x 8
115 x 6 ---> #6 was real hard but got it w/o a spot
- SUPERSET -
Donkey Calf Raises
270 x 10
320 x 10
370 x 8

Alternating Hammer Curls
35 x 8
45 x 8
55 x 6 ----> 1 more than Wed
- SUPERSET -
Standing Calf Machine
220 x 9
220 x 8
220 x 8

Seated Cable Rows
170 x 8
200 x 8
230 x 7 ---> fail

Standing DB Shrugs
Holding at top for 2-count. Picked up the heaviest DB's and did max reps. Took a minute and repeated.
130 x 12
130 x 8

[rich55]

A LITTLE UPDATE 1/28:

I have caught a little bug and am taking time off to recover as Ohio gets pummeled with snow. I am pumping myself with Orange Triad, green tea, vitamin C, r-ALA, water, Dayquil, NyQuil and sleep.

It began Tuesday, when I felt abnormally weak on my upper body day. I took yesterday off and just trained clients. Today is a snow day as we are buried in snow and ice. I will see how I feel tomorrow, but may wait till Friday to get back after training.

Rather than resuming my final week or so of powerlifting, I will start fresh with my next phase. After 9 weeks of straight up power training, I am ready to mix it up a little. The break was needed to let my body heal including my knee, which feels much better.

Alternating Power & Hypertrophy!

I will simply alternate the routine every 4 days between power and hypertrophy.

Day 1- Chest, Shoulders & Tris
Day 2- Legs
Day 3- Bis & Back
Day 4- Off
Repeat

Very, very psyched to start this!!

Oh, and my waist is now under 30" and I dropped 5 lbs to 174 lbs following my cut. Pix will have to wait till next week.

[rich55]

Alright, alright, today was an AWESOME day! Sick no more!! I felt strong and had a killer pump with my new training. I was joined by my training partner Greg and Matt (The_Animal11). High intensity and forced reps are back in full swing!

Downed some Blue Up and White Flood preworkout.

HYPERTROPHY CHEST, SHOULDERS & TRIS 1/30:

Flat DB Press
65 x 10
85 x 10
95 x 11
100 x 5 ---> fatigued big time, not used to burn haha
100 x 5

Incline DB Flys
50 x 15
50 x 13
50 x 11
- SUPERSET -
Incline Hammer Press
90/side x 5 ---> mega hard after flys
70/side x 8
70/side x 8

Dips
BW x 9 ----> chest was toast
BW x 8

Smith Machine Upright Rows
95 x 15
100 x 12
100 x 11
- SUPERSET -
Standing DB Laterals
25 x 10
25 x 11
25 x 10

Decline Skullcrushers
75 x 13
70 x 12 ----> switched to straight bar to accommodate wrist
70 x 10

Machine Extensions
50 x 13
50 x 12
50 x 12 ----> long head felt SWOLE!!

Chest, shoulders and tris all felt like they were going to explode!

[rich55]

Matt, Greg and I smashed legs on Saturday. After giving them a 10-day break, I must say they are pretty BEAT UP, haha. I cut my volume down toward the end and passed on straight legs due to a lower back twinge. The lower back has been acting up since then, but it is getting better.

HYPERTROPHY LEGS 1/31:

Machine Leg Extensions
Fully contracting and holding at top
100 x 10
115 x 10
130 x 15
140 x 15
150 x 15 ---> had to take a little breather at 10 due to extreme burn

Low/Narrow Leg Presses
4 plates/side x 15
4 plates/side x 15
- SUPERSET -
Wide Hack Squats
140 x 10
140 x 10

1-Leg Machine Curls
Nice and slow
50 x 15
55 x 12

Off day today spent with the wife praying, reading and then Super Bowl time! Pizza was a nice treat!!

[rich55]

BIG GROUP BIS & BACK 2/2:

Matt and Greg were on hand just as the past few workouts...but wait good ole' James came out of hiding as well. Oh, and we can't forget about newcomer Clint from Max Muscle who is trying to get more serious about his training.

Clint had to make a mad dash to heave mid-way through the training. The pace was intense and Greg even called me a slave driver at one point, haha. That just motivates me to train harder even more. I always go first to set the tempo. There is no room to slack for the group:

MATT - 7 weeks out from his 1st show
GREG - 12 weeks out from his 1st show (Buckeye Classic)
JAMES - Still fighting for a WNBF pro card despite his 5 first place finishes
CLINT - He owns Max Muscle Columbus and need to lead by example
ME - 2 months of offseason left before beginning prep for the WNBF Mid-American

Alternating DB Curls
High reps and good control twisting pinky out at top for strong contraction
30 x 10/arm
40 x 13
40 x 11
40 x ?? really no clue, just kept going till I had nothing...then did a few more

Barbell Curls
Right over to barbell curls after that forced rep madness. Squeezing at top, controlled negative as usual.
65 x 15
75 x 13
75 x 11

Across Chest Hammers
30 x 7 each arm then right back to 30 x 5 each arm. After the 7 & 5 I forced out 3 more.

Wide-Grip Pulldowns
Slow and controlled
130 x 15
150 x 15
150 x 12

Seated Cable Rows
160 x 13
160 x 12
160 x ?? no clue, just burned like crazy
- SUPERSET -
1-Arm DB Rows
60 x 10
70 x 10
70 x 8

Chins
Just hilariously weak at this point
BW x 6
BW x 5

[rich55]

POWER PUSH DAY:

Greg, Matt & Clint were on hand for this new power chest, shoulders & tri training. A VERY good start to this one. Again, we will be alternating hypertrophy & power.

Incline Bench
135 x 5
185 x 5
205 x 5
225 x 5 ---> nailed it! Good start

Floor Benchpress
Letting elbows rest on ground at bottom
185 x 3
225 x 3
255 x 3
265 x 1 ---> missed on #2

Hammer Wide Chest
2.5 plates/side x 7
3 plates/side x 7
3.5 plates/side x 7
4 plates/side x 7 ----> got all 7!!!

Lying Front Raises
More of a shoulder pre-hab
15 x 10
15 x 10
20 x 10
20 x 10

Military Smith Press
135 x 7
185 x 7
205 x 4 ---> failed on #5

Lying DB Extensions
Nice and controlled
30 x 8
35 x 8 ----> tough
35 x 5 -----> fail

[bull.dogz]

What?! No puking? What a bunch of sissy's!

[rich55]

What?! No puking? What a bunch of sissy's!

Haha, power days include plenty of rest between sets. Wait till the next few hypertrophy workouts.


---------------------

POWER LEG DAY 2/5:

Back felt pretty darn good today. I had not squatted in over 2 weeks, so I was pretty pleased with this start. Legs were still a little sore from the last day. Today wasn't extremely heavy in terms of volume, but we're just getting started with this new split and our killer hypertrophy day is coming up soon.

Squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 --> kinda tough, but was really watching my back

Walking DB Lunges
Just a trip down our gym (roughly 10-12 steps. We usually do down & backs so this was heavier.
BW
30's
50's
60's

Hammer Seated Leg Curls
Good control and hamstring squeeze
90 x 9
105 x 9
115 x 9 ----> last few reps REAL tough, but form was solid

45 Degree Calf Raises
Nice & slow
270 x 8
320 x 8
370 x 7
- SUPERSET -
Hyperextensions
Simply bodyweight to get some blood in the lower back. Feels SO much better now! 2-second holds at top.
BW x 10
BW x 10
BW x 10