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

[rich55]

CHEST & CALVES:

Keeping this update short. Yesterday's workout had a decent start and then faded a bit at the end. I hit Incline Bench 225 x 3, Flat DB Press 110's x 4 and Dips 90 x 5. Strength was down a touch mainly driven by a zap of fatigue on my left triceps. At the end I was zapped of strength. I will stay as strong as possible. Need to hit calves twice this week and every week going forward.

Oh, wait a minute....good news is my chest is sore! Insuload and big breakfast shake down the hatch! Some arms today primarily bi's and forearms.

[rich55]

Was unable to post the last few days for some reason:


UPPER BODY CLEAN UP:

Original objective was shoulders and arms, but why not throw in a little chest. I had already crushed chest and some arms, back, legs and today was some clean up for shoulders and arms. I have to thank Mr. Justin Draper for some motivation on crazy DB pressing for 130's x 3 a week out from the INBF Tri State. So, flat dumbbells it was.

Flat DB Press
Very good control with a little pause at the bottom on the heavier sets. One more than last week and VERY pleased with drops in pressing strength. Not too shabby on a diet.
60 x 10
80 x 8
95 x 8
110 x 6
110 x 5

Neutral Grip Speed DB Press
This points to my weaker lockout strength. I'm going to be working these and the boards on Mondays. Weakness.....attack!
55 x 20
65 x 20
70 x 16
- SUPERSET -
Supinated DB Curls
Ultra control on these. Felt that left twinge again, so I didn't push it too much. Vein and contraction just feels weird with leanness.
35 x 8
45 x 8
50 x 5

Bent-Over Lateral Raises
25 x 10
30 x 10
35 x 10
40 x 10
- SUPERSET -
Standing DB Laterals
25 x 10
30 x 10
35 x 10
40 x 6
40 x 8, back to bent-over laterals right after with 30's x 7

Cable Pushdowns
2 light sets of 20 to warm up elbows

Barbell Skullcrushers
Kinda feeling the elbow on these, so I focused on form and slower negatives.
65 x 10
85 x 10
95 x 9
95 x 8
- SUPERSET -
Straight Bar Reverse Curls
Straight-bar has been a nice change of pace, but back to the EZ curl bar for a better contraction. A bit easier pull too.
50 x 15
60 x 12
70 x 8
70 x 7

Finished up just 2 sets of Front Double Cable Curls and Overhead Rope Extensions to get a little more blood in the arms.

STRONGMAN SATURDAY!

I tried to save my shoulders a bit for the heavy Overhead Pressing on Saturday during the Strongman work. My arms should get a decent battle against that 420 lb tire. Throw in heavy Prowler and Farmer Walk, and we've got a party! Pix and video will be in full swing this Strongman Saturday at Beyond Limits!!!

DIET THOUGHTS:

Still holding steady at 177 lbs as I roll up on 9 weeks out. Despite hardening up little by little, I'm thinking a diet change is order to get me down to the 160's. We will see these next 2 days as nothing is changing till Monday.

[rich55]

ON TRACK & STRONGMAN TRAINING:

First off I met my deadline tracking down to a 29" waist and coming down 2 lbs to 175 lbs. That helps me breathe a sigh of relief and motivates me to keep things coming down into the 28 range as I get contest ready. And now for week 1 of strongman training:

Clean & Press
Clean the first and overhead press the remaining. 135 was easy and 165 was humbling. Was hoping to rep out 10+. Worked some doubles after and was pleased with 185.
45 x 10
95 x 10
135 x 8
165 x 7
175 x 2
185 x 2

Tire Flips
Picked a distance and went for it. 420 was not easy and I'd have to think that a set of 10 would be pretty tough.
220 x 7
420 x 7
420 x 7

Farmer Walks
I have to measure our lot this week
123 half the distance of the lot
123 half the distance of the lot
173 half the distance of the lot
173 the entire distance

Prowler Pushes
180 for half
270 for half
340 for half ------> tough but completed with 2 small breaks

Should have a gym highlight vid coming soon!

[rich55]

I began my cut that I have planned for two weeks. My aim is to get my waist back down to 30 inches and see a little more abdominal definition. I am a BIG believer in doing little offseason cuts as needed to stay in lovely shape.

Yes, much agreed! That keeps things moving in terms of strength and muscle, while keeping fat maintained depending on goals.

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

Strongman anyone?




CRUSHED, I MEAN CRUSHED CHEST & A STRUGGLE

Nate Dunning and I crushed it on Monday. There was a point where he commented on not being used to that much volume....and then I kept going. My chest was sore from the moment I cracked an eye.

Benchpress Heavy & High Rep
Incline DB Press Heavy & High Rep
Board Press 21's Torture
Incline Flys Heavy & High Rep
Pushdowns
DB Skullcrushers
Overhead Rope Extensions
Dips

My triceps seem to be immune to extreme volumization at this point in my diet, but I will do my best tomorrow to hit them again with some different movements.

The last two days have been a struggle with too much to do around the gym. Today, I wasn't motivated but had to make up a back day and hit legs and save some for strongman on Friday. To top it off my wrist has been bothersome from cleans. Yes tough task.

Squats Heavy
Hack Squats Heavy & High Rep
Leg Press Calf Raises
Close-Grip Chins
Plate Loaded Rows
High Pulley Reverse Rows

Not a tremendous volume on either, but wanted to do some big moves and save some for heavy deads and farmer walks in two days. Yes two days. Eat, stretch, foam roller, tennis ball. Little chest & arms tomorrow. Will throw in some shoulders & hams in at the end of strongman if possible. Leaning out something fierce right now too

[rich55]

WRAPPING UP THE WEEK & 8 WKS OUT NOW!

I finished up the week with a light chest and heavy arm workout. Arm workout was heavy on the volume not so much on the weight to baby the wrist, which is getting better. I babied it on Strongman work yesterday and interestingly the right wrist now is feeling it but not too shabby haha. Heavy wrist wraps from EFS are on the way! Icing is on the regular now. Just little aches though. Can't recall the chest and arms work specifically right at this moment but it was solid with Flat DB's up to 110's x 5 with wrist issues and 75's x 17 neutral. Went for more feel on arm work and crushed them pretty good.

Strongman Work:

Deadlifts
Super thrilled with this!
135 x 10
225 x 8
315 x 5
365 x 3
405 x 3
445 x 1
475 x 1 -----> PR!!!

DB Clean & Press
Neutral grip with db's to save wrist. Balancing was tough, but good.
40's x 10
55's x 8
70's x 3
80's x 1 ---> clean was easy press took 2 tries

Prowler Rope Pull to Low Push
140 lbs for hand over hand rope pull with low push back head to head challenge style. Great cardio!
Head to head versus Adam ---> Win
Head to head versus James ----> Win
Head to head versus Seth --------> He smoked me

I did a lighter set with Paul in between.

Farmer Walks
Did one set with 123/hand for 30 yards to warm up and only had time for one killer set. Tried 223/hand and managed about 15 yards. Trap and back strength solid despite the deads. Grip is giving. Got some work to do!

[bull.dogz]

Farmer walks are tough!!! Do you do them with dumbbells or barbells?

[rich55]

Hey Laurie! We have farmer walk handles. That's where it's at!

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

8-WEEK OUT PROGRESS REPORT:

Waist just came down to 28.75 at 174 lbs after 2 low carb days. Last time my waist measured that 2 years ago I was 166. Oh yeah!!! Right on track with last prep with a little over 3000 cals on work days and no cardio besides the Strongman training and Fitness Camps we teach on Saturdays.

I just took 2 days off to rest and am looking forward to crushing chest and shoulders tomorrow! Posing practice begins this week. I'm going to try to snap some pix tomorrow.

[bull.dogz]

Hey Laurie! We have farmer walk handles. That's where it's at!

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

8-WEEK OUT PROGRESS REPORT:

Waist just came down to 28.75 at 174 lbs after 2 low carb days. Last time my waist measured that 2 years ago I was 166. Oh yeah!!! Right on track with last prep with a little over 3000 cals on work days and no cardio besides the Strongman training and Fitness Camps we teach on Saturdays.

I just took 2 days off to rest and am looking forward to crushing chest and shoulders tomorrow! Posing practice begins this week. I'm going to try to snap some pix tomorrow.

Oh nice!! We usually use barbells. It's pretty interesting trying to balance them. I prefer our kettlebells but have never used the handle.

[rich55]

Oh nice!! We usually use barbells. It's pretty interesting trying to balance them. I prefer our kettlebells but have never used the handle.

Yes, that would be tough. We picked up some handles for our strongman work. Grip is nice on them.

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

CHEST WITH A LITTLE HELP FROM MY FRIENDS!

Today I saw just frequent examples of group dynamics lifting people up at Beyond Limits. That definitely happened as I caught a workout with big Nate and Seth who are in the thick of there offseason (literally) topping 190 at 5'6" and 230 in big Seth. It will definitely make you look forward to the offseason. Still battling the wrist, but it feels better.

Benchpress
Not too shabby for a dieted bench for me. Always a weak point, but trying to stay after it for thickness and upcoming offseason purposes.
45 x 12
135 x 10
185 x 8
225 x 5
245 x 3
260 x 2
270 x 1
275 x miss

Incline DB Flys
50 x 10
60 x 10
70 x 8
80 x 5

-SUPERSET -
Flat DB Press
50 x 8
60 x 8
70 x 5
took a break then 90's x 9

Military Press
Did them to the chest minus the 185 set where it went to the chin
95 x 10
135 x 8
165 x 6
185 x 2
135 x 14

Suspended Flys
BW x 10
BW x 9
12 lb chain x 8

Cable Rope Upright Rows
3 sets x 10-12
- SUPERSET -
Hammer Shoulder Press
70/side x 10
80/side x 10
90/side x 9

DB Lateral Raises
30 x 10
35 x 10
40 x 10
45 x 6

[rich55]

And now some progress pix. I'm putting up one of each shot for the first time in a while. In seeing these I can see progress in each shot and am excited to compete regardless of how it all plays out. Not all the detail can be seen in these shots, but I'm excited to keep killing it!

53 DAYS TILL SHOWTIME (ALMOST 7 WEEKS)

Symmetry Round:






Mass Round:

[rich55]

Oh, and I'm currently sitting at 174 lbs, which is up 8 lbs over the level of leanness in my pro debut 2 years ago at this point in my prep.

Muscularity/Conditioning Round (minus Mass round shots):

[rich55]

Awesome symmetry Rich! One are that jumps out to me is the shoulders this go around, especially in the back poses! Great improvements!!

Thanks big Luke! Your lifting vids are motivating me to keep pushing heavy weight and stay thick for sure.

CRUSHING MY BODY THIS WEEK:

As I turned the corner into 8 weeks and less, I felt the need to crush it this week. I feel a layer of fat shedding off for sure and so I must pummel the weights to stay thick. As I type this I'm exhausted, but I'm staying up just a little bit more for larger pre-bed meal.

Back Attack Yesterday!

I was feeling REAL good yesterday and was joined by Eric who is doing the Cardinal Classic in September.

Wide-Grip Pulldowns
Full stretch and squeeze as usual.
110 x 10
130 x 10
155 x 10
165 x 8
170 x 6

T-Bar Rows
Digging the lower lat emphasis on our new piece of equipment.
90 x 8
115 x 8
135 x 6
160 x 6
170 x 4

Straight-Arm Pulldowns
4 sets of 8-15
- SUPERSET -
Long Handle Face Pulls
4 sets of 8-10

Plate Loaded Rows
Felt tough from the start after the beatdown above ^^
70 x 8
90 x 8
115 x 6
135 x 5

Standing DB Shrugs
In training for Strongman Saturdays...nothing but chalk! Strong hold at top.
80 x 10
100 x 10
120 x 10
139 x 11 ---> fired it up and got it! 120's + chain

Oh, and a little clip from last weekend's Strongman:



Today, was legs. I wasn't feeling too psyched up. But, forget about "feelings" and TRAIN! Too tired to type out all the particulars.

Squats to 405 x 2
GHR's to 30 x 5
High & Wide Leg Press 810 x 9
Seated Calves & Leg Press Calves 6 sets
Parking Lot Lunges 100 yards with 135

CRUSHED!!!

[GHO5T]

Rich-

What are you taking pre workout? (sorry if I missed it in the the back posts)

[Illilian]

Wow! you guys are hitting hard at those strongman weekends!

[rich55]

LAST WEEK'S WRAP-UP & STARTING THIS WEEK:

I was pretty rocked after last week's leg workout, so I finished up with a light chest & arm workout on Thursday. Then, Friday off and Strongman work and Sunday off. I tightened up a little by Friday and cheated the evening before Strongman. Good call for our conditioning Strongman day:

Seated Rack Press to Chin:
45 x 10
95 x 10
135 x 8
165 x 5
170 x 3
170 x 2
- SUPERSET -
50 lb Rope Swings
3 sets of 30 double arm
1 set of 12/arm

17" Farmer Handle Pull
Total weight here. Nothing but chalk and some wrist wraps.
246 x 10
426 x 8
466 x 6
- SUPERSET -
Tire Flip
420 x 5
420 x 5
420 x 11

Prowler Sprints
High Push 115 for 50 yards
Low Push 115 for 25 yards

My entire back felt that 2nd event superset and still does. I took yesterday off and enjoyed time with the family at my parents. I crushed some chest and arms this evening. Wrist is feeling good. My EFS wraps are definitely helping, but it's not 100% yet so exercise selection is to work around it.

Flat Bench
No spotter. 5 lbs better than last week pretty easy actually.
45 x 15
135 x 10
185 x 8
225 x 5
245 x 3
255 x 3
265 x 1
275 x 1

Incline Bench
95 x 10
135 x 10
185 x 8
205 x 4
225 x 3
185 x 9
- SUPERSET -
Barbell Curls
45 x 10
65 x 10
85 x 8
105 x 5
115 x 4

Incline DB Flies
50 x 10
60 x 10
70 x 7
80 x 4
50 x 12
- SUPERSET -
[B]DB Skullcrushers[/b[
Need to work the skulls more to keep the tris thick.
25 x 15
30 x 15 ----> already tired
35 x 8
35 x 7

Hammer Curls to Across Chest Hammers
Alternate hammer curl one arm, other arm, across chest one arm then the other.
35 x 8 each way
45 x 8 each way
45 x 6 each way

Finished up with some overhead rope extensions and cable pushdowns.