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Starting first run, time to bust my plateau
Posted: Sat Sep 03, 2011 1:37 pm
by DrewLederman
Height: 5'11
Weight: 153
BF%: 7%
Max Barbell Bench 230
Max squat 320
Max Clean 190
Max Curl (ez curl bar) 120
Flat bar curl 90lb (4x8)
Decline barbell bench 240
Pullups - 45lb hanging weight, 3x10
Ive been stuck at this since about mid track season in april and havent been able to improve even with mixing up my workouts, so now its time for THE BLUEPRINT!
Starting tomorrow
first famine day
Posted: Sun Sep 04, 2011 2:59 am
by DrewLederman
first famine day
bench 2x10 140, 180
Incline db 1x10 60lb dbs
decline bench 1x10 190
db shoulder press 1x10 45
db lateral and front raises 1x10 20lb dbs
squat 1x10 240 lb
and 2 tricep machines
pull ups 10 reps
seated row machine 10 reps
all under 25 min. cause the gym was closing soon, needless to say, my body is feeling it
Famine workout #2
Posted: Sun Sep 04, 2011 6:49 pm
by DrewLederman
Bench 2x10 140, 190
incline db bench 1x10 60lb dbs
decline bench 2x8 200lbs
front squat 2x10 160lbs
shoulder press 1x10 45lb dbs
side and forward db raises 1x10 (each way)
incline bench db curls 1x10 each arm 40lb dbs
decline skull crushers 2x10 70lbs
tricep push down 2x10 60lb
pullups 1x15, 1x10
seated rows 1x10 150
and some small forearm work
Had noticeably less endurance when I played some ultimate frisbee earlier today.
Posted: Sun Sep 04, 2011 8:07 pm
by RobRegish
OK man, steady as she goes. Remember, HEALTH FIRST!
Otherwise, GREAT to see you back. Right here for you, in the event you need me...
Feast w.o. 1
Posted: Mon Sep 12, 2011 4:21 pm
by DrewLederman
Static hold bench
2x340 lbs
Edt Block 1
6x6
weighted dips (90lbs)
1 arm db rows 85lbs
Static hold Seated barbell
2x240lbs
Edt Block 2
6x6
Incline DB curls 40lbs
Overhead Tricep extension 65lb
Feast w.o. 2
Posted: Mon Sep 12, 2011 4:25 pm
by DrewLederman
Static hold
top range rack pull 2x260lbs
Edt Block 1
4x6
Barbell squats 240lbs
Lying hamstring curl 110lbs
Static Seated Calf raise 135lbs
Romanian deadlift 2x10 160 lbs
Edt Block 2
5x6
Weighted cable crunches 140lbs
Hyperextension 45lb plate hold
Feast w.o. 3
Posted: Mon Sep 12, 2011 4:30 pm
by DrewLederman
Ive been busy which is why ive posted these 3 on the same day...
wt. 155.7 (up 3.6lbs from famine)
Static Hold
-Decliine barbell bench 2x1 365lbs
Edt Block 1
6x8
-Weighted dips (70lbs)
-DB rows 90lbs
Static Hold
-Seated barbell press 2x1 240lbs
Edt Block 2
6x6
-Incline db curls 45lbs
-Overhead tricep extension 65lbs
Posted: Tue Sep 13, 2011 9:58 pm
by RobRegish
Very nice man. Looks like traction is starting to take hold.
How are you liking BP so far? Anything else you need help with?? It's why I'm here...
Posted: Wed Sep 14, 2011 11:02 pm
by DrewLederman
Im liking it a lot so far, love walking back to my dorm shirtless after a hard workout haha
Posted: Thu Sep 15, 2011 6:11 am
by Bonivita1
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Feast w.o 4
Posted: Mon Sep 19, 2011 4:34 pm
by DrewLederman
Static Holds
-top range rack pull 2x1 260
Edt Block 1
-Barbell squats 4x8 235
-Lying Hamstring curls 115
Static hold
-seated calf raise 2x1 135lbs
Romanian Deadlifts 2x8 190
Edt Block 2
-weighted cable crunches 160lbs
-Hyperextensions 50lbs 6x8
Feast w.o 5
Posted: Mon Sep 19, 2011 4:41 pm
by DrewLederman
Came into this workout with 3 days rest as oppose to my usual 2 due to feeling sick and extremely sore on the day I was suppose to lift, I was still a little sick when i lifted and it was slightly noticeable
Static Hold
-Decline barbell hold 2x1 370lbs
(really was feeling shitty during the warmup)
EDT block 1
-dips (45lb hanging)
-1 arm rows 75lbs 5x10
Static hold
-seated barbell press 2x1
Edt block 2
-incline db curls 35lbs
-Overhead tricep extensions 65lbs 5x10
Felt ridiculously swole after this edt block
Posted: Tue Sep 20, 2011 2:40 pm
by RobRegish
Absolutely terrific work man, and you made the RIGHT move - taking that extra day off!
Do take heed of these signs (slight fevers, aches and pains). Many times, your body is telling you something - that being to back off. High intensity stress such as we introduce in BP does drain the body of its resources. You honestly need to put back, before draining away again at the next session.
In essence, the more recovery tips you practice the better. Today at 41, I devote the majority of my time to recovery issues. It's a fundamental law of your physiology: You need to recover before you can grow...
Otherwise, fantastic work!!!