BamBam55's offseason log

[bambam55]

Saturday
Bench and Bi's

Bench- 10x3 295lbs

*by far the hardest day yet on the smolov. I had to get some assistance on the last few sets.

Straight Bar Curls-
95x10
105x8 last two assisted
115x6 last two assisted

DB Hammer Curls-
50x10
35x8

Standing Curls with Preacher Curl Bar-
65x10 outside grip
75x8 inside grip

 

[wrestling lyon]

strong sessions
hows the smolov coming along?

 

[Hypocrisy86]

Bicep curls are heavy ass man.
plus doing inside and outside curls to keep the bicep full
will help the peak.
295 for B presses, good job killing the weights!

 

[bambam55]

Wrestling Lyon- Yeah the smolov is really intense. I'm looking forward to maxing next wed and seeing how I've done on it. I can tell that you cant do this longer than three weeks though because my chest has been really tight.

Hypocrisy86- Thanks man, I like alternating the grips. The gym was about to close and I hadn't finished biceps so I was trying to go heavy and fast haha.

Mondays Workout- Bench and Legs

Bench-
6x6 250lbs

Squats-
135x10
225x10
315x10
385x5-- knee felt a little tight so I stopped after this one. Its kinda frustrating because I know I'm strong enough, just want my knee to get better before the season.

Leg Curls- (in between sets with my partner we did the heavy jump rope with no rest)
90x15
80x15

Leg Ext- (Same thing jump rope with no rest)
100x15
80x15

Seated Calve Raises-
90x20
90x20
90x20

Air Pressure Calve Raises-
140x20
150x15

Finished with some Plyometrics Speed and Foot work drills done on a box that is about knee height.

 

[bambam55]

Wed Workout

Bench-
7x5 265lbs

Hang Cleans-
135x6
135x6
185x6

Snatches-
95x6
115x6
135x6

Yates Pulldowns-
170x10
190x8
220x6

Bent Over Flyes-
30x10
30x10
30x10

Standing Bent Over Flyes- (did these slower and wider)
10x10

 

[wrestling lyon]

solid work bambam
it looks like your bench will have gone up by like 20 pounds at least
solid work on all your other exercises after draining yourself on the smolov jr bench program
I want to see how much your bench actually went up with this program to see if I should try it out for some size and strength, especially because I'm not the greatest at maxing I'm much better at maxing

 

[The Creator]

some solid weight you are throwin around bro! Sorry if you mentioned this earlier in the log, but why the bench every day?

 

[bambam55]

The Creator-- its no problem. I've been doing the smolov jr. bench program. It requires you to do bench 4 times a week for three weeks. I have finished it now.

Wrestling Lyon- I will be maxing this wednesday so I hope to throw up some big weight. My previous max was 335. I'm a little lost on what would be the best way to work up to maxing. I dont want to just warm up and then slap the weight on there. Anyone that could help with that would be greatly appreciated.

Fridays workout

Bench-
8x4 285lbs

BB Shoulder Press-
115x10
135x8
165x5

BB Shrugs-
315x12
405x12
495x10
495x10

High Pulls-
115x10
135x8
155x6

 

[bambam55]

Saturday workout

Bench-
10x3 300lbs

BB Curls-
95x10
105x8
115x6

Cable from floor- Triceps Overhead Ext-
50x15
70x15
80x15

DB Hammer Curl-
50x10
50x8

Standing Preacher Curl Alternating grips each set-
65x10
85x10
85x8

Seated Preacher Cable Curls-
55x10
60x10

 

[bambam55]

Todays workout
Legs
Deadlift-
315x6
405x5
495x3

Front Squats-
225x8
225x10

Leg Press-
6 45 plates- 10 reps on lower level
4-45's and 2-100's- 10 reps on upper level
4-45's and 2-100's- 10 reps on upper level

BB Toe Raises-
225x20
225x20
225x10 Toes In
225x10 Toes Out

Air Pressured Calve Raises-
160x20
160x20
160x10
140x6

 

[wrestling lyon]

solid workouts bambam
keep at it
two more days until you max, I want to see these results

 

[rick ramirezsublime]

BAMBAM, Nice workouts, and very impressive. Like the cardio sessions, I see your working on speed & agility! very important for a LB. Your coach obviously knows what he is doing! Keep it up, and it's a good thing i'm not the opposing HB!

 

[Rocky]

Damn impressive lifts in here. Every big lift is using superb weight! That smolov obviously did the trick.

 

[bambam55]

Well guys I got advice from Tunen that I need to wait till monday to max because after the smolov you have to do what is called a de-load week which allows your body to recover some and you do lower volume. Something like a 3x3. I'm still stoked about working out tonight.

Rocky- Thanks brother, you have always motivated me on this forum in numerous ways. I hope I can continue increasing these weights as the summer goes a long

Wrestling Lyon- How much you weighing now dude? I bet your ready for passing league to start up. My max day got moved to monday so I guess we will see on monday, I'm pretty stoked about it.

Rick- Your the Man!!! haha thanks dude, I like a lot of the things you have been doing on the forum lately. I cant wait for the season to get here so I can start hitting some people haha.

 

[bambam55]

Tonights workout
Bench-
135x10
300x3
300x3
300x3

Hammer Strength Lat Pulldowns-
200x10
230x8
240x6

Yates Rows-
185x10
205x8
205x6

Wide Grip Pulldowns-
170x10
200x8
230x6

Bent Over Rows with the bar that has handles on it(not sure of weight of bar so just putting the weight I used)-
-90x10
140x8
140x6

Machine Rear Delts-
105x15
105x12
120x10
135x8

DB Bent Over Flyes- Slow and Concentrated
10x15

Finished tonights workout with tire sled pulls and plyometrics. The tire sled is a belt hooked up to a rope which is then hooked up to a large tire that just drags. I have pictures of it on my myspace if your interested. www.myspace.com/brandon1122

 

[The Creator]

Huge numbers you are throwing up there man! Keep up the good work.

 

[Hypocrisy86]

awesome work.
300 for 3x3 thats a nice hahah
keep it up bud...

 

[Lionheart]

Sorry for totally missing your log bambam.You got some strenght there man.Good work

 

[Rocky]

Solid benching. Starting strong and continuing throughout the session.

 

[wrestling lyon]

shit man heavy workouts
and I'm at around 160-163 right now
i got a little sick and my weight dropped
I start work on monday from 5-1:30
and then lifting/football from 5-7 (but I'm guessign it'll go passed 7)