Getting Ready for First BP Competition

[crusher777777]

This is a couple days late, but anyway here it is.

Leg Press:
495 x 10 x 2 sets

Hyperextensions:
BW+45 x 10
BW+55 x 10
BW+65 x 10

Hanging Leg Raises:
BW x 10
BW+5 x 10 x 2 sets

Seated Calf Raises:
130 x 15 x 3 sets

I'll post my bench workout in a couple hours after I finish it. I got some elbow sleeves so hopefully that will help.

[crusher777777]

Bench Press:
165 x 5
175 x 5
185 x 5
195 x 5
205 x 4
215 x 3

Close Grip Paused Bench:
165 x 5
175 x 5
185 x 5
195 x 2
185 x 3
185 x 2

Regular Grip Paused Bench: (Just couldn't finish these.)
165 x 3
135 x 4

Pulldowns:
165 x 10
150 x 10
135 x 10

Rows: Couldn't do these, my elbows started bothering me.)

DB Side Raises:
20's x 10 x 3 sets

BB Front Raises:
45 x 10 x 3 sets

I finally got some elbow sleeves, and they helped my elbows out a lot. I am still getting used to the volume. I think I'm going to deload next week and hopefully I'll do better the next week.

[strength and power]

you may think about dropping the first two rounds to 4 sets. that should allow you to get the last round in of the comp grip w pauses. during your warm-up grab some 8# DB's and bend over at the waist so your arms are hanging down. Do small circles with your arms in this position. the weight can help open up the elbow joint and get some blood in there.

[crusher777777]

First of all, thanks strength and power for the suggestions. I'll try the warmup you suggested, and I'll see how dropping down to four sets works.

Kroc Rows:
70's x 20 x 3 sets

Chin-ups:
BW x 5
BW x 5
BW x 4

Bent-Over Lateral Raises:
20's x 10 x 3 sets

Barbell Curls:
75 x 10
75 x 8
65 x 10

[Joe]

Great advice by SNP, you're doing good Crusher.

[crusher777777]

Thanks a lot Joe. I'm a little behind on posting my workouts, but I'll post the last two. Here's my lower workout from Wednesday.

Leg Press:
505 x 10 x 2 sets

Hyperextentions:
BW+65 x 10 x 3 sets

Hanging Leg Raises:
BW+5 x 10 x 3 sets

Seated Calf Raises:
130 x 15 x 3 sets

[crusher777777]

Bench Press:
185 x 5
195 x 5
205 x 5
215 x 4

Paused CGBP:
185 x 5
195 x 4
195 x 4
195 x 2

Paused Regular Grip Bench:
185 x 3
175 x 5
175 x 4
175 x 3

Lat Pulldowns:
160 x 10 x 2 sets
130 x 10

Cable Rows:
120 x 10 x 3 sets

Side DB Raises:
25's x 10 x 3 sets

Front BB Raises:
45 x 10 x 3 sets

I think I'm going to do a deload next week and only do light dumbbell work. After that I'll probably do another three weeks of this and then test for a new max the fourth week. Thanks a ton to everybody that's been helping me out.

[strength and power]

I posted an article on elbow health in the Article section, give it a read.
Whats your reasoning behind the deload? are you feeling beat up or do you usually deload after 3 weeks? Deloading seems to have become a popular thing to do, I'm not entirely sold on it. When you come back from the deload, you should be able to hit the same if not higher numbers of your last workout. Your making good progress, keep it up

[crusher777777]

I'll be sure to read that article as soon as I get a chance. The reason I was planning on doing a deload next week is because I don't feel like I'm making much progress. I feel like I've been stuck at the same weights for few weeks. Do you think I should just keep going? I usually take a week off about every 12 weeks, but then again I'm usually not doing this much volume.

[strength and power]

When you started your log, you hit 215 x 2 on the comp grip, you last session , you hit 215 x 4. Thats good progress for a short time so don't get discouraged. Do dumbell work this week, ice your elbows, get them healthy and come back in a week prepared to kill the workout