Steve Worsley -- Training Log, Lift with Ben up in OC, directed me here

Hey folks, Ben introduced me to the site, and suggested I start keeping track of my workouts. Which, I'm not against at all, as it's a good habit I should be getting back into.

So, here goes.

(First one is going to be a little vague, as I did a lot of sets and don't remember how many reps for my warmup sets).

Saturday, April 13th, 2008, Max Effort Bench Press, Bicep/Core Auxiliary
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Warmup
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Bench Press, Raw - 15-20 reps of the bar
Forearm work (Pro, Sup, and Grip) - 2 sets, 15-20 reps each, 130 lbs. on forearm machine, 100 lbs. on grip machine
Bench Press, Raw - 10-15 reps, 135lbs.
Bicep Curl, Hammer - 8 reps per arm, 40 lbs.
Bench Press, Raw - 6 reps, 225 lbs.
Bench Press, Raw - 3 reps, 315 lbs.
Bench Press, Raw, 2 board - 3 reps, 365 lbs.

Max Effort Bench (All sets in this section are in denim shirt and off two board)
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Bench Press
- 3 reps, 365 lbs.
- 3 reps, 405 lbs.
- 3 reps, 405 lbs.
- 3 reps, 425 lbs.
- 3 reps, 455 lbs.
- 2 (3?) reps, 475 lbs.
- 2 reps, 495 lbs.
- 1 rep, 495 lbs.

Auxiliary Work
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Back Extension - 4 sets, 10 reps
Bicep Curl - 4 sets, 6-8 reps, 40-50 lbs.
Crunches - 6 sets, 20-25 reps

Pros: Good placement on chest, good power from the bottom
Cons: Need to hold my breath better (as Ben will gladly tell you ), pushing weight upward somewhat on a few sets.

Excellent work today bro;

Steve is really going to be pushing me. Great form and a really strong Base. I think he plans on training in the denum for a couple more months (It is a really loose shirt that will get him started) then I think he will hit the Poly. I predict 550's in the very near future.

That sounds about right for now, I might even go to poly as soon as next month, but I might hold off until August to get it, because I think the loose shirt is still a good training tool.

Today felt absolutely wonderful, though.

Wow great work buddy .. Keeping track of your lifts is allways a good idea . I can go back 2 years worth of stuff over the years to see what was working , what is working and whats not .

Anyways Its good to see you here keep it up stay in that shirt and lets see some big numbers !!

Dynamic effort bench press today, with shirt tech, auxiliary exercises of grip and tricep (possible lockouts or superset work on push downs). Complete information to follow around 6:30pst.

It's amazing how much better I feel, and looking at video from even a month ago, things have improved.

Monday, April 14th, 2008, Dynamic Effort Bench Press, Shirt Tech, Tricep/Core Auxiliary
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Warmup
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Bench Press, Raw - 20 reps of the bar
Forearm Work (Pro, Sup, and Grip) - 15-30 reps each, 130 lbs. on forearm machine, 45 lbs. on grip machine
Bench Press, Raw - 10 reps, 135 lbs. (worked on holding my breath properly on this set)
Forearm work (Pro, Sup and Grip) - 15-30 reps each, 130 lbs. on forearm machine, 90 lbs. on grip machine
Hammer curl - 8 reps, 40 lbs.
Rotator cuff - 10 reps each arm, 10 lbs.
Bench Press, Raw - 10 reps, 135 lbs.

Dynamic Effort Bench (All sets in this section were done with banded kettlebells)
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Bench Press
- 3 reps, wide grip - 185 lbs. (135 + 25 lb. kettlebells)
- 3 reps, medium grip - 185 lbs.
- 3 reps, close grip - 185 lbs.
Repeat Once

(All sets in this section were done with banded kettlebells and green band positive resistance)
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Bench Press
- 3 reps, wide grip - 185 lbs. (does not include banded resistance)
- 3 reps, medium grip - 185 lbs.
- 3 reps, close grip - 185 lbs.
Repeat Once

Shirt Tech Work (All sets in this section are in denim shirt)
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Bench press
- 2 reps, two board - 405 lbs.
- 1 rep, to chest - 405 lbs.
- 1 rep, to chest - 455 lbs.
- 1 rep, to chest - 455 lbs.
- 1 rep, to chest - 475 lbs. (Ben helped with this one, making sure I was pressing in straight line, started to throw the weight up)

Auxiliary Work
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Tricep Pushdown, Reverse Pushdown (Superset) - 4 sets, 8 reps (185/105, 200/120, 220/120, 235/135)
Hanging Leg Raises - 3 sets, 8 reps

Pros: Better day with breathing, good roll of the shoulders, dynamic lifts hit the right spot of the arch with the bar, good control and power
Cons: Losing my arch on heavier lifts, last lift had trouble finding the groove at 475.

Excellent work bro. Really coming along and looking good. Definatly over 500 for your first comp. How is the body wt doing?

Great log!

Dude body weight is still the same, around 215 right now. I might have to consult with you on getting that going. I'm thinking by August I'll try to get down to 198, but I'm also debating just riding the muscle/fat exchange and staying 220. We shall see.


I'll be at the gym here this afternoon, I got off work at two, so I'll see you there shortly

Tuesday, April 15th, 2008, Deadlift, Lower Back/Calves
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Deadlift (All lifts raw)
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Sumo Deadlift
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- 8 reps, 135 lbs.
- 5 reps, 225 lbs.
- 5 reps, 225 lbs.
- 5 reps, 315 lbs.
- 3 reps, 315 lbs.

Stiff-legged Deadlift
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- Wide stance - 8 reps, 130 lbs.
- Medium stance - 8 reps, 130 lbs.
- Narrow stance - 8 reps, 130 lbs.
Repeat stances one time @ 195 lbs.

- Superset Good Mornings/Standing Calf Raises - 4 sets, 8 reps/15 reps, 110/440 lbs. each set

Pretty laid back workout today, tried to target my lower back in an effort to hit a better arch on my bench press. I didn't go heavy on my deadlifts, as I didn't have a spotter today. Max Effort Bench Press to follow on Thursday.

Thursday, April 17th, 2008: Max Effort Bench Press. Workout will be logged at approximately 11pm PST.

you guys lifting in Oregon City?

Nice Benching!

Yessir, up at Nelson's.

Thursday, April 17th, 2008, Max Effort Bench Press, Tricep Auxiliary

Warmup
---------
Bench Press, Raw - 20 reps of bar
Forearms (Pro, Sup, and Grip) - 15-25 reps each, 130 lbs. on forearm machine, 90 lbs. on grip machine
Bicep Curl - 8 reps, 45 lbs. each arm
Bench Press, Raw - 15 reps, 135 lbs.
Forearms (Pro, Sup, and Grip) - 15-25 reps each, 130 lbs. on forearm machine 90 lbs. on grip machine
Rotator Cuff - 10 reps upward rotation, 10 reps side rotation each arm, 10 lbs.
Bicep Curl - 8 reps, 45 lbs. each arm
Bench Press, Raw - 10 reps, 135 lbs. (focus here more on arch, breathing, and placement)
Forearms (Pro, Sup, and Grip) - 15-25 reps each, 130 lbs. on forearm machine, 90 lbs. on grip.
Bicep Curl - 6 reps, 50 lbs. each arm
Bench Press, Raw - 10 reps, 225 lbs.
Bench Press, Raw - 3 reps, 315 lbs. (focus on pause, coil, and press)
Bench Press, Raw - 3 reps, 315 lbs.

Max Effort Bench Press
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Bench Press, Raw 1 Board - 3 reps, 365 lbs.

(All sets in this section done with denim shirt off 1 board)
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- 3 reps, 405 lbs.
- 3 reps, 425 lbs.
- 1 rep, 455 lbs.
- 1 rep, 455 lbs.
- 1 rep, 495 lbs.

Tricep Auxiliary
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Superset, Lying Tricep Extension/Tricep Pushdowns/Reverse Pushdowns
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- 8/8/8 reps, 45 ea. arm/210/120
- 8/8/8 reps, 45 ea. arm/210/120
- 6/6/8 reps, 45 ea. arm/225/120

Pros: Fairly consistent lifting day, maintained arch better than on Monday
Cons: Slight lack of intensity/energy (might stem from the beginnings of me being sick, might hit the steam room again, today)

Nice work buddy ! You can never go worng working set up ..

Talk about an intense workout today. Great way to finish off banded DE bench!

Monday, April 21st, 2008, Dynamic Effort Bench Press w/Shirt Tech Work, Tricep/Core Auxiliary

Warmup
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Bench Press, Raw - 25 reps of bar
Forearms (Pro/Sup/Grip) - 25/20/20 reps, 130/130/45 each arm (Pro/Sup done on forearm machine, grip on grip apparatus)
Bicep Hammer Curl - 8 reps, 45 lbs. each arm
Bench Press, Raw - 15 reps, 135 lbs.
Forearms (Pro/Sup/Grip) - 25/20/15 reps, 130/130/90 lbs. each arm
Rotator Cuff (upward/side motions) - 10/10, 10 lbs. each arm
Bicep Hammer Curl - 8 reps, 45 lbs. each arm
Bench Press, Raw - 10 reps, 135 lbs. (focus on form and breath)
Forearms (Pro/Sup/Grip) - 25/20/15 reps, 130/130/90 lbs. each arm
Rotator Cuff (upward/side) - 10/10, 10 lbs. each arm
Bicep Hammer Curl - 7 reps, 50 lbs. each arm

Dynamic Effort Bench Press
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(All sets in this section done with blue bands and 25 lb. kettlebells)
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- Wide Grip, 3 reps
- Medium Grip, 3 reps
- Close Grip, 3 reps
Repeat each grip once

(All sets in this section done with blue bands, green bands, and 25 lb. kettlebells)
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- Wide Grip, 3 reps
- Medium Grip, 3 reps
- Close Grip, 3 reps
Repeat each grip once

Shirt Tech Bench Press
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(All sets in this section done with denim shirt to chest)
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- 3 reps, 405 lbs. (couldn't touch this to chest in shirt)
- 3 reps, 455 lbs. (very close to touching, had to roll wrists back to touch. )
- 3 reps, 455 lbs.
- 1 rep, 475 lbs. (felt very confident about this press. Considering the volume done before I pressed it, Ben had to help very little, and power was consistent. Weight barely touches, but I hit it with a competition-style pause at the bottom)

Tricep/Core Auxiliary
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French DB Curl/Serratus Pullover Combo - 3 sets, 8/6/6 reps, 45/60/60 lbs. each arm
Weighted Dips (Superset with Cable Crunches) - 3 sets 6/6/20 reps, 90/90/BW lbs.
Cable Crunches - 3 sets 15/15/15 reps, 212/212/227 lbs.

Pros: High volume, intense workout (we all looked like we had Parkinson's doing the bands and kettlebells today!), great finish to this dynamic cycle
Cons: Still sicker than crap (spent time in the steam room after warmup and before shirt tech today), rolling wrists back slightly (trying to touch the weight down to chest, higher weight will help alleviate that), breathing was a little off (but considering the amount of lung butter coming up, I'm not surprised by it)

Freeking awesome day. My tri's are going to be sore! Nice job on the tech work bro.

Thank you, good sir. You were killing the bands, that's for sure.

HUGE VOLUME !!!!

Hey folks.

Haven't been lifting lately... Been really sick. Turns out I had sinus and ear infections, so I'm on antibiotics, and I should be back in the gym here soon.

I hope you feel better . Whenever I get a sinus infection its so bad I end up in the hospital . For whatever reason Im really prone to bad sinus proplems . Always have been ,bloody nose ect . I hate sinus infections .. Get better soon

Yeah the bloody nose gets me, too. It's been awful persistent, too, but I'm glad that I'm taking care of it now. The nice thing about being gone is that you come back stronger than before, so I can't complain too much.

Take care bro. See you soon!

hey bro you coming to ME bench today? Starting a new board cycle! going to be some good wt's getting thrown around.

Monday, May 5th, 2008: Max Effort Bench Press with Tricep Auxiliary.

Routine to follow tomorrow. These next few weeks are going to be mostly recovery, as I was out from being sick. Dropped 8 pounds in two weeks, which killed me. Strength is there, but endurance is toast. More to come.