“It’s all you bro…”5/28/09

 

Bench: 3x5 1@310, 2x@325

 

Close Grip Bench 3x10@225

Chinups 5x10+25lbs a danglin’

Dips 5x10+25lbs a danglin’

 

Bike 15 minutes

 

Gym Rule:

 

Never say, “it’s all you bro,” to a training partner whom you just had to save from getting their chest caved in while benching pressing; just a thought.

 

“That was all me bro…”

 Bromo

Catching up 5-27-09...

 

Had a great Memorial Day Weekend down at the beach.  Got to spend a lot of time with family, so that is always awesome.

 

Boy, things are really picking up here.  Sarah and I were just reminiscing on old times.  My first desk was an old card table, and I used to sit on two sandbags stacked on top of an old milk crate.  Sarah would slouch in an old foldout.  We would sit there shivering doing work; we were a sight to see. 

 

Dead’s 5-26-09…

3x5, 1@435, 2@455

 

Tired and busy, that's all I was able to do.

Work hard...

 

Romo

Pluggin’ away 5/20/09…

 

Driving my back through the bench as hard as I possibly can, still with a pause on the chest:

 

4x6 1@ 270 1@290 2@310 (fast and easy)

 

75 total reps of pullups and chinups

75 dips

 

Standing Cable Abs: 3x10 at I don’t remember

Band Pullaparts: 3x25

 

Prowler hell

SAPT catch-up:

So many projects I need to catch-up on, and not enough time in the day.  Our newly recruited athletes are great.  So far, no attitudes to speak of, just a deep desire from each to improve.  I’m excited with how SAPT is maturing!

 

The Pain Train is leaving the station…next stop, PR City!

 

Romo

Back in the saddle 5-18…

 

With percentages and weights adjusted accordingly, here is what I did this AM:

 

4x6 Deads: 1@375, 1@405, 2@430

 

RDL’s: 3x10@ 315

 

Fatboys: 2x20

Lateral MB Throws: 2x15ea

 

Prowler Fun!!

 

A bunch of new athletes starting this week; going to the beach this weekend; life is good!

 Romo

Hurricane “Stressors”…

 

Hey all, sorry for being behind with my posts!  As the title explains, we’ve got a lot going on right now at SAPT, which is awesome!  We’ve seen a nice surge in business so I’ve been working overtime making sure everything is in place for a smooth transition into the summer months.

 

My training has taking a bit of a slide, nothing major.  It’s definitely true that your body doesn’t know the differences between stressors.  Whether it’s mental or physical, stress is stress, and it sure does take a toll on the ole’ body.  That being said, I’ve decided to deload; I was due for one, anyways.  Time to recover, and reset “maxes” and percentages. 

 

Go Caps!

 

Romo  

…and sometimes you suck and the barbell wins…5-8-09…

 

The plan was to do 4x4 at 87 and 90 percent of my guesstimated conservative one rep deadlift max.  Things didn’t go quite as planned, however, my overall volume and tonnage for today was much higher than my 3x4 session last wave.  I cannot lie, missing a rep is like getting kicked in the groin, but much worse.  I don’t miss very often, and this is on purpose as I hate getting “beat” and I hate getting kicked in the groin.  I will say, my form felt out of sorts today.  I wasn’t setting my hips low enough.  This is probably why my low-back is a little tender at the moment.  Time to hit the reset button; take one step back, to take two steps forward.

 

Nobody said getting strong would be easy...

 

Chris Romanow

Bench Checklist:

 

I’ve received some questions regarding how to set-up and execute a bench press properly.  Here it goes:

 

-Chalk hands and bench (where your traps will sit).

-Grip the piss out of the bar.  A close grip will help save your shoulders (pinky or ring finger on the power rings).

-Find feet placement that is “comfortable for you.”  Some people tuck legs back, some don’t.  However, no matter what, the lower body must remain tight; glutes, hammys, everything, throughout the entire lift.  Driving your heels into the ground will help with this.

-Set your low back arch.  This is hard to explain without demonstrating.  Ideally, your body should be bowed so that your body is “sitting” on top of your traps.  This is going to lock you into the bench. 

-As you unrack the bar, your scapula should be pinched HARD!  Your back should NEVER come undone.  Pinching the scapula will also help keep your elbows tucked throughout the entire lift, an essential for maintaining shoulder health.

-As you hold the weight, twist elbows slightly towards each other; again, to help keep the elbows tucked.

-Lower the bar at a controlled rate while continuing to pinch the back hard. 

-Touch bar at the bottom of your pecs.

-Drive your back through the bench.  Create space between you and the bar.  Don’t just lazily press the weight, DRIVE AWAY FROM THE BAR!  I picture myself actually splitting the bench in half.  Don’t forget, DRIVE THE HEELS THROUGH THE GROUND AND KEEP THE LOWER BODY TIGHT. 

-The bar path should be straight with a slight arc back towards your chin.  Your elbows will flare slightly at the top of the lift.      

-If you don’t feel completely worn out after a set of bench press you aren’t properly executing the lift.

 

Do these things and you’ll instantly add 20-30lbs onto your bench.

 

Now get pressing…but don’t forget to pull twice as much!

 

Romo 

Pressing and pulling 5-6-09…

 

Bench:

3x4 1@340 2@350

 

Pullups/chinups/neutral: 60 reps split up evenly

Dips: 5x15

            *90 sec rest in between exercises and sets

 

Roman Chairs: 3x15

Face Pulls: 3x20

 

Stairs for 20

 

Word of the day:  Triumvirate- a group or association of three powerful individuals

Commit…

 

Romo

Squat 5-4-09…

 

Squat: 4x4 1@435 1@440 1@445 1@450

 

Oly Squat: 3x10@225

 

DB Sidebends: 3x15

Band Pullaparts: 3x20

 

Stairs 15

 

A case of the Mondays…

 Romo

Lifting…Dead 5/01/09…

 

It was difficult to “find it” this week.  Considering how I felt, I’m okay with how training went.  I backed-off a little bit today with deads as I’m dealing with a bit of a left adductor issue right now. 

 

Deads:

3x5: 1@440, 1@470, 1@480

 

C-Bar GM’s: 3x10@225

GHR’s: 3x10

-I set the foot plate two holes closer than usual.  Wow, the hammy’s will be barking tomorrow (or oinking, get it, hammy’s).

Layback Pullups: 3x10

 

TKE’s: 3x20

Banded Rotational Ab’s: 3x15ea side

 

Gym fashion faux pas:  So, some guy walked into the gym today wearing a tank-top and beanie.  This is unacceptable for many reasons:

            -You can’t be hot and cold at the same time.

            -Chances are you don’t squat a grand and pull 800; this guy certainly did not.

-Wednesday, not Friday, is sleeveless shirt day at the gym.  Sleeveless shirts are saved for evening attire on Friday. 

-You must wear deodorant when adorning a tank-top as there is no barrier between your underarm funk and my nostrils.  This young man smelt like a bag of wet Doritos.

I could go on and on, but unfortunately I have a bunch or “real” work I must accomplish today.

 

Congrats to Bobby D. for completing his first SAPT pullup yesterday!

 Romo