BamBam55's offseason log

[bambam55]

So heres Fridays workout. I will be maxing on bench tommorow and I'm pretty stoked.

Bench-
135x10
300x3
300x3
300x3

Hang Cleans- (from the thighs like a traditional hang clean)
135x6
185x6
195x5

DB Shoulder Press-
60x10
70x8
90x6

Front Raises-
35x10
40x8
50x6

Side Raises-
35x10
40x8
50x6

 

[wrestling lyon]

those r some heavy lifts man keep it up
I wanna see how much your bench goes up tomorrow

 

[Hypocrisy86]

benches going heavy ass bro. awesome job
300s ! Woot.
cant wait for that max on bench man, keep it up'.

 

[bambam55]

Max Day-- Gettin my Weight UP!! haha
Previous Max- 335

Bench-
5x120
3x200
2x250
1x290
1x340.... New Max
1x350.... New Max

A powerlifter told me he thought I could get another ten lbs if I would put on a belt. I figured what the hell I'll try it out. So I went for it and almost got it but got stuck and scratched on 360.

3 board Press- 365x1

Continued with more of a powerlifting style workout

Fat Bar (70lb) Decline-
255x5
305x4
325x3

Cables with Handles In Rack Push Ups with Bands-- Cant remember name of these cables-
15xbody weight
6x thick green band around back
4x thick green band around back
6x two small green bands

Preacher Standing Alternate Grip- With the bi blaster thing Arnold made
65x15
85x12

Hammer Curls-
50x10
55x8

Overhead Cable From Floor Tri Ext-
60x15
70x15

seated Cable Curl Machine-
60x10
70x8

 

[Hypocrisy86]

Awesome max man
going all out with bb presses, bet you looked like the hulk doing em hah..
hammer curls looking heavy too bro.
wearing a belt helps me, but have to get used to that man,
im wearing a size Small valeo belt on the 2nd to last hole at the moment, it will help but only for one good maxout/reppage set. or you'll puke LOL,
anyways bro, awesome work!

 

[wrestling lyon]

solid work bambam
obviously the smolov jr program worked well for you
keep up the gains man

 

[bambam55]

wrestling lyon- Yeah man that smolov was great. Like I said it will make you kind of tight just from doing bench 4 days a week, but that deloading week with the 3x3 helps before maxing. I feel alot stronger after doing that program. I'd go for it If I was you.

Hypo- Yeah I could really tell that wearing a belt will help with maxing, I'm going to do it from now on. It was a great workout just because I was so stoked after maxing and happy ya know I was able to push myself even harder. Now speaking of the Hulk haha. Are you going to see the movie when it comes out this friday? It looks friggin awesome, everytime I see the previews come on I'm in awww like damn hes ripped to shreds and hes huge haha.

 

[Lionheart]

Very strong presses.Congrats for the great PB

 

[Rocky]

Awesome job - superb PB's and then continuing the session in brutal fashion! Quality job.

 

[bambam55]

Thanks Rocky I'm making great strides using the strict techniques that you implement in your videos lol

Yesterdays workout

Squats-
(I'm lucky enough to have a great gym that isnt even a mile from my house. Today I got one of the older powerlifters to show me how to use chains on Squats. It is an amazing feeling and if you have never tried them out I highly recommend it.)
135x15
225x10
135x10 plus heavy chains
225x8 plus heavy chains
275x5 plus heavy chains
315x5 plus heavy chains
315x5 plus heavy chains

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

SLDL on a box-
135x10
135x10
135x10

Leg Ext-
120x10
120x10

DB Step Ups on a Box-
45lb for 10 each leg

Air Pressure Calve Raises-
160x20
140x20
110x20

 

[Hypocrisy86]

bad ass job on those quads man
Squats getting heavy
air pressure calve rasies? whats that like?

 

[Rocky]

Superb session. Good work on those chain squats - rest of it looked good too!

 

[bambam55]

Thanks fellas
I went and saw the new incredible hulk movie. You guys should go watch it, its a great movie and it motivated me to go lift more lol.

Fridays workout-
DB Bench-
50x10
105x6
105x6
105x6

High Pulls-
135x10
145x8
155x6

Seated Smith Shoulder Press-
135x10
155x8
185x6

DB Shoulder Press-
75x8
75x8
75x6

Reverse Grip Bench-
135x15
155x10

Front Raises-
45x10
45x10

Side Raises-
45x10
45x10

 

[bambam55]

New Workout--- Today I started a new training program. I am now doing the Westside Program for Skinny Bastards. This program is made by Joe DeFranco and he trains many NFL athletes. His training program as well as videos of their guys doing it can be found at www.defrancostraining.com

This training program consist of an Max Effort Upper body day, Max Effort Lower Body day, Rep Upper Body day, and Dynamic Lower Body day. I will use one more day to add in any work I want to do to a particular body part such as arms and abs.

I will also be starting a cycle of Ripped Tabs this wednesday

Todays workout-
Bench with Thick Bar-
140x10
255x3
275x3
305x3
305x3

DB Floor Press Palms In-
80x18
80x15

SuperSet
T-Bar Rows and Band Pull Aparts
T-Bar Rows-
Inside Grip 90x12
Inside Grip 115x10
Outside Grip 115x10
Outside Grip 135x12

Band Pull Aparts-
small green x10
small green x10
Big green x8
small green x10

DB Shrugs-
90x12
110x12
130x12
150x8

DB Hammer Curls-
50x10
55x10
60x8
65x8

 

[bambam55]

On a side note I am much far ahead in my endurance training than I thought I was. First day of camp our running test consist of a 300 yard shuttle. Two cones that are 25 yards apart and you must complete 6 reps to total 300 yards. LB's must do it in 55secs. On Sunday I did the test and completed it in 51secs. During the spring time I had only done it in 57secs. I was pretty happy about this but I think I can improve it even more.

 

[Hypocrisy86]

awesome work on benching and arms
thick bar.. nice, we dont got that one at this fancy gym
65+db hammer curls man? awesome going for the coleman weight there heh
keep it up bro

 

[bambam55]

yeah I'm sure my form wasnt good on those 65's though, they did still feel good lol

 

[Hypocrisy86]

yea man, as long as you can feel it

 

[bambam55]

Today got in some extra work on arms and abs
Tommorow is legs

Drag Curls-
95x10
95x10
95x10

Hanging Knee Raises-
30
20
Close Grip Bench-
185x10
185x8

Dips-
15 V Bars
12 Straight bars

Sit Ups on Decline-
30
30

Overhead Cable Tricep Ext-
60x15
60x15
80x15

Cable Curl Machine-
55x12
60x8
65x8

Swiss Ball Crunches-
30
30

 

[Hypocrisy86]

awesome work man,
CG bench is pretty heavy there
abs and arms, what a combination workout heh
do you do cable curls facing away from the stack?