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

[rich55]

Get it Rich

Francisco is just huge. Shoulders, arms, legs, EVERYTHING. I hope I can bring up my lanky arms at least a little bit for next time.

Please, just stop. Lanky no longer describes you in the least Mr. Undefeated.

that WNBF line up is getting DEEP for sure!

Yes, Eric! It's off the hook. Gotta keep pushing! It's only getting tougher.


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FINALLY SOME GOOD ME UPPER BODY:
The pressure is on to simply hang with my clients and friends with 4 WNBF Pro Cards racked up these past 3 weekends haha. I was pleased to wrap up this week with some solid upper body workouts and to complete a FULL week of training. I am sore in all the right places today.

ME PUSH 10/1:
Terrell and I hit a good max effort push day. He is fresh off a class win at the Cardinal and is psyching himself up for the Buckeye in the spring.

Benchpress
Hitting a little regular bench before moving to some boards.
45 x 10
135 x 8
185 x 5
205 x 3
225 x 3
245 x 3
265 x 2
270 x 1
275 x 1
280 miss

Incline DB Press
60 x 8
80 x 8
100 x 5 ---> tris are blasted
100 x 4

Weighted Dips
BW x 8
45 x 8
70 x 8
85 x 5

DB Lateral Raises
30 x 10
35 x 10
40 x 10 ---> last 2 were shakey
40 x 8
- SUPERSET -
JM Press/Skull Hybrid
45 x 10
55 x 10
65 x 10
75 x 10
85 x 12

And then hit some rope pushdowns to finish up about 30 minutes later with a client. Sick of having weak tris!

ME PULL DAY 10/2:
Solid solo day after our regular Hoover Dam Fitness Camp.

T-Bar Corner Barbell Rows
1-second hard squeeze at the top. Don’t like them any other way.
90 x 10
115 x 8
135 x 6
160 x 4
175 x 4
190 x 4
200 x 4
205 x 2 ---> done

Wide-Grip Pullups
Strict focusing hard on holding static stretch at bottom on these.
BW x 8
25 x 6
35 x 6
45 x 4

Barbell Curls
45 x 10
65 x 10
85 x 8
105 x 6
115 x 3

Bent-Over Lateral Raises
30 x 10
35 x 10
40 x 8
- SUPERSET -
Hammer Curls/Across Chest Hammer Curls Alternating Superset
Hammer curl one arm, hammer curl the other, across chest, across chest and that’s 1 rep.
35 x 8
40 x 8 and not one more to give

Bent-Over Rows to Shrugs
2-second squeeze at top and slow stretch down with simultaneous rowing. Running out of time and had just a little more to give.
60 x 10 / 20
75 x 8 / 15

1 hour later did some wrist rolls with a client for some extra forearm work.

Workout Grade: A Feeling good after these and am excited to do even better next week as I feel myself filling back out again.

[rich55]

ME DEADLIFT DAY 10/4:

Good ole Nate Dunning joined Terrell and myself for a leg day. He took 3rd at the lightweight class in the Buckeye and both he and Terrell are doing it again next year.

Deadlifts
Working the time under tension again with many sets. 435 was a slow first pull do my left hamstring weakness and trying to keep form. This kinda ticked me off and when I got to the top it felt light, so I rocked in rolled.
135 x 10
225 x 8
275 x 5
315 x 3
355 x 3
385 x 3
415 x 3
435 x 5

Front Squats
Feeling the deadlift volume on these, but wanted to mix these in. Refused to put my back into the last set and was trying to hang with big Nate who is apparently built for these with ridiculous quads.
135 x 8
175 x 5
205 x 5
225 x 3
255 miss

Leg Extensions
2-second hold at top nice and slow
115 x 10
160 x 10
205 x 10
240 x 12
- SUPERSET -
Glute Ham Banded Hybrids
Done on hyper with 10 inches of elevation and light band around neck.
BW x 10
10 lbs x 10
25 lbs x 4 ----> toast

Did some ab wheel rollouts. Lower back is fried, so I had to keep my abs tensed the entire time. 2 sets and done.

Workout Grade = A Solid. Core was not 100% due to T-Bars on Saturday, but I got through okay with a few prayers and motivation.

[rich55]

DYNAMIC DAYS & BOX SQUATS:

Dynamic days are not the most enjoyable for me. It's hard not to just crush it. Upper body day was solid and kinda mixed it up on dynamic leg day to listen to my body. My strength continues to climb and eating has been rock solid. Gained some thickness last week and hardness this week. I will be smashing from now through Sunday to pack it on. EAT TO GROW!

Dynamic Upper Body 10/5:

Good day. Wanted a little more arms on this day for good reason.

Speed Bench
Normal, close, wide for speed
45 x 10
135 x 3
135 x 3
135 x 3
165 x 3
165 x 3
165 x 3
185 x 3
185 x 3
185 x 3

Close-Grip Incline
Would love to get close to 2 plates on these. Did these for the first time in a while and felt much stronger.
135 x 8
185 x 8
195 x 8

Neutral Grip DB Presses
65 x 20
70 x 20
75 x 20
80 x 16
- SUPERSET -
Chest Supported Rows
70 x 10
115 x 8
140 x 8
150 x 6

Hammer Shoulder Press
45/side x 10
70/side x 10
95/side x 10
110/side x 10
- SUPERSET -
Alternating DB Curls
Need to work on these obviously. Kept form real strict.
35 x 8/arm
45 x 8/arm
50 x 6/arm

Rope Pulldowns
50 x 10
57.5 x 10
65 x 8
- SUPERSET -
EZ Bar Reverse Curls
60 x 15
70 x 15


Dynamic Legs Kinda 10/7:

Started with some speed box squats and wanted to hit the leg press hard. Core was trashed most of the week after Monday's day, so I wanted to take it easy on my lower back but push some weight. Mission accomplished.

Below Parallel Box Squats
45 x 10
135 x 5
185 x 2
205 x 2
225 x 2
245 x 2
265 x 2
265 x 2
285 x 2
285 x 2
305 x 2

High Stance Leg Press
450 x 15
630 x 10
810 x 10
900 x 10 ---> nice and controlled, felt good and approaching a PR

Single Leg DB Split Squats
Dig the unilateral focus. Left ham is weak!
30's x 10/leg
60's x 10/leg
75's x 10/leg

And done, may do a little ab work tomorrow after a little more recovery. PUSH DAY!!!

[rich55]

ME UPPER BODY DAYS!

My entire upper body is crushed from two outstanding max effort days. So, the last 24 hours has been spent stuffing my face to grow. More food the better as far as I'm concerned as we travelled out of town for my wife to sing and minister. My white dress shirt's neck and upper back were too tight today. As I tried to stretch the neck a little it broke haha. Offseason gains!

ME PUSH FRIDAY:
Had a big group with James, Terrell, Monica and Maurice. WORKOUT GRADE = A

Benchpress
45 x 10
135 x 8
185 x 5
225 x 3
245 x 3
265 x 3 ---> beats last week
270 x 1
275 x 1 -----> matched last week
280 x miss stuck half way up better than last week

Incline DB Press
Little better on these then last week too.
60 x 10
80 x 8
100 x 6
100 x 5

Weighted Dips
BW x 8
45 x 8
70 x 8
95 x 6

Started getting rushed with a client waiting at this point.

DB Lateral Raises
30 x 10
35 x 10
40 x 10
45 x 6
- SUPERSET -
Fat Grip JM Presses
Need to progress up more slowly next time with more time.
50 x 10
70 x 10
90 x 5 ---> tough. Need to hit 80 first. Pumped out some close-grip presses at end to get some more blood in the tris.

Hit 2 sets of overhead rope extensions and a body weight set of dips for 25 in a few minutes to get more tris. It worked. They are sore.

ME PULL YESTERDAY:

Terrell, Charles and Justin were on hand for this and James jumped in a little bit as well as he multi-tasked some stuff. Big group, so supersets were necessary to get it done. Really wanted to save the lower back for Monday deads with 1-arm rows being the only bent-over movement. Still felt it after this and some painting around the gym. WORKOUT GRADE = A+ Back and A - Bis

Heavy Wide-Grip Pullups
BW x 10
25 x 8
35 x 4
45 x 4
55 x 4
60 x 4
60 x 4

1-Arm DB Rows
80 x 8/arm
100 x 8/arm
120 x 8/arm
139 x 7/arm ---> added chain
- SUPERSET -
Hanging Rows
Horizontal row hanging with feet elevated and close-grip attachment. Nice and slow.
BW x 6
BW x 6
19 lbs x 5
19 lbs x 6

Barbell Curls
So much more difficult after all the above pulling.
65 x 10
85 x 8
95 x 6
105 x 4

Straight-Arm Pulldowns
67.5 x 15
75 x 13
75 x 12
- TRISET -
Close-Grip Pulldowns
Much harder after straight arm pulldowns and hurt so good.
120 x 8
140 x 5
130 x 7
- TRISET -
Arm Blaster Close-Grip Curls
60 x 10
80 x 7
70 x 8

Really just starting to feel spent at this point but had a little biceps and trap work to do.

Smith Shrugs Behind Back
Hands were trashed and had to drop the weight a little bit to hold on even with versa grips.
185 x 10
275 x 10
225 x 20
- SUPERSET -
Alternating Hammers/Across Chest Hammers
Pretty weak and done.
35 x 6 each way each arm
35 x 5 each way each arm

[rich55]

ME DEADLIFT DAY:

Max effort deadlift day after less than a month back in the swing didn't end too shabby. Took the rest of the day pretty easy and am going to push a bit harder on Thursday before switching back to a 2-rep squat next week.

Deadlifts
Solely shooting for a 1-rep max.
135 x 10
225 x 5
315 x 3
365 x 1
405 x 1
455 x 1 ---> matched an old PR with clean form
475 miss
465 miss

Probably had 465 the first time, but overshot. Really just wanted a starting point and am happy to have beat an old ugly PR with much better form.

Glute Ham Raise Hyper Hybrids
Medium band on elevated hyper for some glute hams.
BW x 10 with band
10 lbs x 10
15 lbs x 10

Leg Extensions
2-second hold at top. Very surprised at my strength on these with good form. Stupid hips are my weakness haha.
115 x 10
175 x 10
220 x 10
250 x 9

Exercise Ball Crunches
Just wanted to get some blood in the abdominals after a big deadlift day. Will blast abs harder on Thursday.

MY THOUGHTS:
I'm pretty pleased with my starting numbers as I head into getting ready for next fall. Squat = 435 and Deadlift = 455. I'm very happy with the form and comfort with those weights. Bench numbers coming Friday and pictures coming this week. Maybe tomorrow if my schedule accommodates. Todays Grade = A-

Tentative 2011 WNBF season just hit my inbox. Time to pray and talk to my wife.

[rich55]

Nice workout. I think we might need to start the video war again. I am going to catch you with deads. haha Hope the fam is doing well

Thanks Justin! Excellent idea. We need to do more vids. Looks like I gotta start lugging the camera to the gym. Let's do it! Oh and I can't let that happen Yes, the family is good. How is the wife doing?




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DYNAMIC UPPER BODY:

Really wanted to hit chest decently hard with a limited amount of failure, save my shoulders and hit biceps, traps and rear delts with some work. And that I did with an upcoming Friday ME Bench day.

Speed Bench
Varied grip and for speed. Slowed a little on last sets, but not too shabby.
45 x 10
135 x 3
135 x 3
135 x 3
165 x 3
165 x 3
165 x 3
195 x 3
195 x 3
195 x 3

Close-Grip Incline
Low volume with fail on last set
135 x 8
175 x 8
205 x 7

Neutral Grip Speed DB Presses
70 x 20
75 x 20
80 x 15
- SUPERSET -
Alternating DB Curls
35 x 8/arm
45 x 8/arm
50 x 8/arm
55 x 2/arm ---> Spent, will do better next time

DB Shrugs
100 x 15
120 x 15
139 x 8
- TRISET -
Bent-Over DB Lateral Raises
30 x 10
35 x 10
40 x 10 ---> good form on 1-8
- TRISET -
EZ Reverse Curls
60 x 15
70 x 15
80 x 12

Rope Pushdowns
50 x 10
57.5 x 10
65 x 10 ---> tough on last 2

I'm loving my Blue Gene & Blue Growth! Feeling REAL strong and full!!

[rich55]

Dynamic Leg Day and Max Bench Day:

Did a dynamic leg day with heavy leg press yesterday after a max day Monday on deads. My glutes and hips are in need of recovery! Bench day today went great with marked improvements on every exercise.

DYNAMIC LEG DAY 10/14:

Speed Below Parallel Box Squats
About a inch or two below parallel deloading.
45 x 10
135 x 5
185 x 2
225 x 2
225 x 2
245 x 2
245 x 2
265 x 2
265 x 2
275 x 2

High Stance Leg Press
Nice and deep with good control.
450 x 15
630 x 10
810 x 10
950 x 10

Hyperextensions and Hanging Leg Raises
3 sets of 10 each

Max day for deads was on Monday and want to get ready for next Monday's squat day. GRADE = A-


MAX BENCH DAY:

Aiming for some starting numbers to my offseason power phase on the bench. Banged it out hard after as well.

Bench
Decent start on these. Going two 2-boards and hoping to be around 300+ in a few months. My weakest of the 3 PL movements is finally getting attention.
45 x 10
135 x 8
185 x 5
225 x 2
255 x 1
285 x 1 ---> went up decently smooth with some work in the middle
290 miss -----> kinda surprised after how 285 felt, but it's a start

Incline DB Press
My partners are just getting up to the 120's on incline. Looks like we may need 130's sooner than I thought at Beyond Limits.
60 x 8
80 x 8
100 x 8 ----> finally the 100's x 8 on incline!!
110 x 3 -----> will hit these better fresh next week

Weighted Dips
BW x 8
45 x 8
70 x 8
95 x 8 ----> got it!

DB Lateral Raises
30 x 10
35 x 10
40 x 10
45 x 6
- SUPERSET -
Fat Grip JM Press
50 x 10
70 x 10
80 x 10
90 x 9
90 x 10

Overhead Rope Extensions
50 x 10
52.5 x 9
52.5 x 8
- SUPERSET - with various plyo pushups

GRADE = A+ Bench is always weak for me that was MUCH improved over the last 3 weeks.

[rich55]

sweet numbers there Rich ^5. Keep going for it.

Thanks big Rich!! It's a decent start.

Hey Rich. After talking a lot with Ethan. I offered him a spot on TEAM WCBBG. I love what he stands for and his drive. He exepted. Push the guy hard. I hear he maybe getting a membership as soon as he has his car issues taken care of. ^5

Very cool. Yes, his car is down this week. He asked me to give him a lift but I'm just SLAMMED with work and family stuff as usual.


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GOOD START TO THE WEEK!

I'm pleased with my start of the week. Heavy squats for the first time in 3-4 weeks and hit 405 pretty solid. Quick snapshot of my squatting and some of the accessory work.

Squats
45 x 10
135 x 8
225 x 5
315 x 3
345 x 3
365 x 2
385 x 2
405 x 2 ----> 415 next week here I come!

Then did some banded Good Mornings for 4 x 5, then 15-rep sets of Leg Extensions and Leg Curls. Highlights of today's work:

Speed Bench - worked up to 195 for 3 x 3 normal, wide and close grip with very good speed.
Close Grip Incline Bench - 205 x 8
Alternating DB Curls - 55's for 2 sets of 4 controlled reps

Some neutral grip presses, lat pulldowns, shrugs, bent-over laterals, db kickbacks, ez bar reverse curls.

[rich55]

ME PUSH!!

Did a light dynamic day of box squats, deads, barbell lunges and core yesterday. Today was bring on the 2-board!!

2-Board Press
45 x 10
135 x 5
185 x 5
225 x 3
265 x 3
285 x 3
295 x 3
305 x 2 ---> 1 felt easy, 2 tough, 3 miss
315 miss ----> yeah so working 310 for a one next week at the end haha

Incline DB Press
60 x 8
80 x 8
95 x 8
110 x 3 ---> 110's are going to take some getting used to on the incline
110 x 3

The rest of this workout was knocked out in 20 minutes fairly quickly.

Incline DB Flys
45 x 10
55 x 10
65 x 10
70 x 7
- SUPERSET -
Fat Grip JM Press
45 x 10
65 x 10
85 x 10
95 x 8 ----> these are starting to feel MUCH better

Dips
Less than a minute rest between sets. And done. Will throw in some shoulders next week, but not really needed today.
BW x 15
BW x 12
BW x 10
BW x 10

My Thoughts: Nice heavy focus and enjoyed the dips for burn at the end. Want to get up to 100 of these at the end of my push day. Grade = A

SUPPLEMENTS:

CL Orange Triad
CL Blue Gene
CL Blue Growth
CL Green Magnitude
CL Purple Wraath
CL Purple Intrain
Active Edge Protein
CJI Omega3

Alright, so here are my first progress pictures posing of this offseason. I'm happy to see some improved thickness, but I certainly have some work to do these next several months before starting prep. Maybe sitting around 186. Need to push up to 190 at a similar leanness. Pound a month? Let's do it!

[rich55]

ME SQUAT DAY!!

I woke up this morning with rejuvenated focus. And I got a word from 2 Chronicles 20:17:

"Ye shall not need to fight in this battle: set yourselves, stand ye still, and see the salvation of the Lord with you, O Judah and Jerusalem: fear not, nor be dismayed; to morrow go out against them: for the Lord will be with you."

This is not my battle. This is God's battle.

Squats
45 x 10
135 x 10
225 x 5
315 x 3
355 x 2
375 x 2
395 x 2
415 x 2 -----> nailed it kinda easy. 425 x 2 is a coming next Monday.



Banded Good Mornings
Red band doubled. Felt much better over last week. Last 2 sets were REAL tough.
45 x 5
95 x 5
135 x 5
155 x 5
165 x 5

Leg Extensions
130 x 15
180 x 15
225 x 15
- TRISET -
Leg Curls
115 x 15
160 x 15
165 x 15
- TRISET -
Hanging Leg Raises
BW x 10 x 10 x 10

OFFICIAL ANNOUNCEMENT:

I will be back on stage at the WNBF Pro Men's Southern Natural Championships in Austin, Texas on July 16, 2011. I will begin my prep in 14 weeks at the end of January. I'm already hungry for Monday's squat day. Watch out, I'm bringing a whole new me to round two in the Pros!

And now the sense of urgency is there...

[bull.dogz]

Oh!!! This is going to be good!

[rich55]

Oh!!! This is going to be good!

Yup, yup! I'M GETTING EXCITED!!



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REST OF LAST WEEK IN SUMMARY:

I finished the rest of last week with a bang after a great start with the leg day. Some highlights:

DE UPPER BODY:

Speed Bench: 195 is feeling light and fast for speed bench. Always a good sign during power training.
Close-Grip Incline Bench: Nailed 205 x 8 and moved up to 215 x 5
Alternating DB Curls: Still battling 55's but feeling more comfortable with good form.

DE LEG DAY:

Postponed a day due to severe hip, glute, lower back DOMS. Did speed box squats, weighted hypers and situps just to loosen some things up. It worked.

ME PUSH DAY:

2-Board Press: Missed on 305 for a triple again, but nailed 320 for a single (Up 10 lbs). Left arm is pushing much better.
Incline DB Press: Plateaued with the 110's, so will mix some things up next week
JM Presses: Up to 100 lbs and by far a PR with this challenging move
3-Way Raises: Money call for some prehab with 10 lbs and 120 reps.

ME PULL DAY:

Bent-Over Bar Rows: Still one of my most challenging movements to do strict, but improving with 225 x 6, 245 x 4 decent and 265 x 2 sloppy
Weighted Pullups: Strict with BW x 10, 25 lbs x 8, 45 lbs x 6 and 70 lbs x 3
Fat Grip Barbell Curls: 90 x 10, 95 x 5
Seated Zottmans: 40's x 6 twice
Smith Shrugs in Front: Need to stop slacking on the traps. 325 x 10 getting a little sloppy on the last 2.

PLAN FOR THIS WEEK: IMPROVE!!!!

WNBF Masters Cup LIGHTWEIGHTS! Let's do this!!

[rich55]

LAST FEW WORKOUTS IN REVIEW: PR TIME!

I've been slammed with gym stuff, Buckeye stuff and of course the most important family stuff. Top it off I trying to get more reading in, so the bb.com logging is sporadic. But, I will keep it regular to some degree.

Last week started slow missing on my squat and having a 1/2 dynamic upper body day. No need to review those days, but I will summary the rest of the week and today's training. Lots of PR's beaten and matched. My Westside Hybrid is working in full effect.

ME PUSH:
Hit this with big group of 5.

2-Board Press: 305 x 3 and 325 x 1
Flat DB Press: 100's x 8, 110's x 5 twice
Tons of triceps and 3-way raise shoulder prehab

ME PULL:
Hit this a client in from PA and his buddy. They had some cannons, so I had to step it up.

Bent-Over Bar Rows: 245 x 4 & 255 x 2
Weighted Wide Grip Pullups: 45 x 6, 70 x 3
Barbell Curls: 115 x 4
Across Chest Hammers: 65's x 4

ME SQUAT:
Today's squat day with James, Terrell, Mike and Jay. 4 trainers and an intern breaking PR's. The full deal:

Squats:
45 x 10
135 x 8
225 x 5
275 x 3
315 x 3
355 x 2
385 x 2
405 x 2
425 x 2 ---> #2 was tough, but got it!

Glute Ham Raises
BW x 8
10 lbs x 8
10 lbs slighly elevated x 6
10 lbs even more elevated x 5

Alternating Barbell Lunges
45 x 10/leg
105 x 10/leg
145 x 10/leg
195 x 10/leg

Leg Extensions
130 x 15
190 x 15
235 x 15
- SUPERSET -
Weighted Hypers
BW x 10
25 x 10
45 x 7

And some shots of the GHR fun. One in action today and one from last week's aftermath.

[pu12en12g]

Great pics !

[rich55]

Great pics !

Haha, thanks PT!

Got a terrible vid below to boot...

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DYNAMIC UPPER BODY & LAST WEEK WRAP UP:

As usual I am behind in my posts. We are working on some promotional things for the gym for Thanksgiving and have lots of new clients coming on board for spring season. Also, I am trying to knock down several big things for the Buckeye Classic. So, time to log is not always there, but the workouts are getting done!

Highlights of the Last Few Weeks:

Benchpress - 275 x 3, 290 miss after 10 minute break to sell a membership :-(
Bent-Over Barbell Rows - 255 x 5
Barbell Curls - 120 x 3
Across Chest Hammers - 70's x 5
Squats - 410 x 2 easy, 435 miss ----> crushing it next week
GHR's - 15 lbs x 8
Alternating Barbell Lunges - 205 x 10/leg

I feel REAL good about my strength gains and am starting to notice some improvements, but am mixing up a few things to keep it moving forward.

Dynamic Upper Body 11/16:

Speed Bench with Bands
Varying Regular, Close and Wide Grip
45 x 10
95 x 3
95 x 3
95 x 3
125 x 3
125 x 3
125 x 3
155 x 3
155 x 3
155 x 3
175 x 3
- SUPERSET -
Plate Loaded Row
70 x 8
115 x 8
135 x 8
155 x 6
170 x 5

Incline Bench
135 x 8
185 x 5
205 x 3
225 x 3
235 x 3
240 x 2
- SUPERSET -
Alternating DB Curls
35 x 8
45 x 8
55 x 8 ----> PR
60 x 3

Clean & Press, Behind Neck Press
95 x 8
115 x 8
120 x 5

EZ Reverse Curls
60 x 15
80 x 15
85 x 9
- SUPERSET -
Lying DB Extensions
30 x 15
35 x 15
40 x 8

Oh, and check out this DE leg day finisher. My lungs burned for 45 minutes after this 2 minute finisher unlike never before. And I can't wait to do it again