Building High-Performance Muscle™
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Dave-g's Indigo-3G Experience
 

Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1567

There he is!

Happy Birthday. I think we SHOULD talk about it.

(I'll be there in about three more months)

Solid-looking plan there and congrats on those PRs.

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

@Serge - thanks man. Yeah, the 40 thing....I'll email you with some thoughts on the subject......definitely takes some getting used to. Whiskey helps.

Today's session:

A) 15 minutes on the AirDyne bike

High Frequency Work (3 sets of 5 at about 50% of max done every day prior to main lifts)
B1) Front squat: 195 x 5/5/5
B2) Military press: 115 x 5/5/5

Main lift
C) Bench press: ramp to 1RM: 225/245/265/285/305/325/345/365/385 (probably had 395 or 405 in me today but stopped as I didn't have a spotter)
*between each warm up and ramp up set I do a submaximal set of chin ups (usually 4-5 explosive reps) followed by 10 kettle swings; this usually ends up being about 10 sets each of chins and swings during the ramp; this set up works great for keeping focus while keeping the heart rate up and the sweat flowing

D) Bench press: 5 x3 @ 255 (65% of 1RM) with 30 seconds rest between each set
5 x 2 @ 275 with 30 seconds rest between sets
5 x 1 @ 295 with 30 seconds rest between sets

E) Complex: close grip muscle snatch/military press/push press/back squat/behind the neck push press
* I vary the weight and rep schemes from day to day here; today I did 3 complexes of 4 reps each

F) Deadsquat bar farmers carry: 250 lbs x 60 yards x 3 w/ 60 seconds rest between carries

G1) Ring row: BW x 50 reps in as few sets as possible
G2) Push ups: BW x max reps with the number of sets dictated by the number of ring row sets

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

April 22nd 2014 - Bench press

I'm still sticking with the plan that I outlined a few weeks back. I've been hitting workouts everyday but haven't had time to log them as I'm still in the thick of some home renovations along with the usual work-related chaos.

The plan is working though. I'm down to 199 from 203 since adding in the extra work capacity stuff along with the 15-20 mins of AirDyne cycling at the beginning of each workout. Diet-wise I haven't been doing anything special at all - I'm still getting in about 3000 cals a day I figure (I'm not currently tracking that) and I don't eat any junk. I do however partake of some wine and/or whiskey whenever I feel the urge which has been a bit more frequently lately. I have also been enjoying some higher fat stuff lately such as prime rib. Will I need to tighten things up diet wise once my current rate of fat loss stalls? Obviously, but I'm not going to complain about 4 lbs of fat loss and an inch off my waist simply from adding some extra work between main sets, along with some complexes, and doing a bit of cycling to start each session. Fat loss without any strength loss and not obsessing about diet = win in my books.

A) 15 minutes on the AirDyne bike

High Frequency Work (3 sets of 5 at about 50% of max done every day prior to main lifts)
B1) Front squat: 195 x 5/5/5
B2) Military press: 115 x 5/5/5

Main lift
C) Bench press: ramp to 3RM: 225/245/265/285/305/325/345 (this was a fairly easy 3RM, probably had 355 or 365 for 3 but stopped at that as I didn't have a spotter)
*between each warm up and ramp up set I did a submaximal set of chin ups (6 explosive reps) followed by 15 kettle swings)

D) Bench press: 5 x 5 @ 230 (65% of 3RM) with 30 seconds rest between each set
5 x 3 @ 250 with 30 seconds rest between sets
5 x 1 @ 270 with 15-20 seconds rest between sets

E) Complex: close grip muscle snatch/military press/push press/back squat/behind the neck push press
* 105 lbs x 3 complexes; 5 reps during each complex

F) Deadsquat bar farmers carry: 250 lbs x 60 yards x 3 w/ 60 seconds rest between carries

G1) Ring row: BW x 50 reps in as few sets as possible
G2) Push ups: BW x max reps with the number of sets dictated by the number of ring row sets

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