Today, as planned we tested our max on bench and deadlift, I also took a nap before coming to the gym, I think it helps. I felt pretty good about bench, so I did much more than I planed. My previous PR for bench without press command was 355, and with command I did 315, but failed at 330 at the meet, I didn't know how much I can really bench.
bench: warm ups,
330*1 (with press command)
340*1 (with press command)
345*1 (with press command)
360*1 (no press command)
365*1 (no press command)
370*F
It turns out I shouldn't do 370, because after I did that, my lower back feels sore due to the arch in bench, it did affect my deadlift.
I have to rest really long, this workout is the longest I ever have at Zcenter, more than 3 hours. And I hitched for deadlift. After warm ups, I did 260kg, originally I planed no to hitch at this weight, but could do it without hitch.
I did 265kg to see if I had really gained for my deadlift, since my hitched PR was 263kg. I turns out really hard, I hitched "big time".
Xiao benched 210 (PR+15) no pause though, deadlift 421(PR+21) no hitch, therefore, put his total 951 pounds. And Michael benched 230(PR+10) and deadlift 426 (PR+25), put his total 1000. We all had a lot of gain in the past 3 weeks. It feels GREAT!
Here is the link:
bench 345 with press command:
http://www.youtube.com/watch?v=D3MLeJiA8Ug
bench 365 without press command:
http://www.youtube.com/watch?v=RlVVZZC7NQE
deadlift 265 hitched:
http://www.youtube.com/watch?v=wz6_hz5ffJ0
Wednesday, March 9, 2011
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Damn.
ReplyDeleteCongrats to all three of you.
Great job sir! Sheng can you give us an idea of the trainig program you guys use? Link? Thanks ^^
ReplyDeleteyeah, Q and I were wondering if there was something special in the Ashdown water. that is insane progress by Xiao & Michael. (insane progress for you too, but we all kind of expected that.)
ReplyDeleteFor squat and deadlift, it's similar as RTS, I did heavy squat on Wednesday and speed squat on Sunday as warm ups for heavy deadlift. I modified the weight according to my condition that day.
ReplyDeleteFor bench I used a program I read in Chinese, I used the first phase of this program which has a high volume, looks pretty "crazy":
Monday:
bench: 70%*5*10, assist triceps and chest, each for 4 sets with 8 reps or so.
Wednesday: press, inclined bench
Friday: 80%*3*10, same assist work as Monday
If finished Monday's work with up to 2 minutes rest than add weight to 75%, if finished Fridays workout than add each set to 4 reps.
Train for 3-4 weeks and deload one week.
Finish this phase until you can finished 80%*5*10 with 1.5 minutes rest between each set.
I did this program before when I was in China, gained from 315 to 345. This time I adjust it a little, where I pause on Monday and no pause on Friday, change the weight accordingly.
Keone, Xiao and Michael was inspired by you originally, as they saw your incredible gain on squat this winter. Both of them have a good base. Xiao used to play football a lot (kinda professional training when he was primary school, where he trained every afternoon)so he has pretty strong legs, Michael also played a lot Basketball, and we used to use high bar, and after switching to low bar and get used to it, we gained squat relatively easily.
ReplyDeleteWe trained together also kinda compete and motivate each other, I think that also helps. (For example Michael like to divide my weight by a fixed constant, that constant used to be 1.5, and now reduced to 1.4 or even 1.35 for some lift)
I'm a little late to the party but that's WICKED STRONG. Well done! I think I need to start stealing your bench and squat programs because what you're doing is obviously way better than what I'm doing.
ReplyDeleteAlso, I'm looking forward to having Xiao and Michael (Ying?) compete in the upcoming May meet. They'll both do really well.
ReplyDeleteThanks, Frank. I think part of my squat gain is from getting used to the low bar position. Two weeks before the meet, I first started low bar, and haven't really get to it until recently.
ReplyDeleteAs for the bench, I used this program before, had quite a lot gain last time (from 315 to 345 in less than two month), but then got a bit over training, my elbows started to feel uncomfortable, so I stopped the program. I guess that might due to not having enough deload last time (I deload after 4 weeks training), so I need to be careful this time.