Wednesday, April 4, 2012

Training - Big Session #1 - Upperbody

Bodyweight - 242

Close Grip Bench -
barx40,20
185x5
225x4
275x3
315x2
365x1
315x13-x3 50% set

V-Bar Chins -
body x tons of singles and doubles to get warm
bodyx5
bodyx4
+25x3
+50x2
+75x1
bodyx15-x5 50% set

Clean and Press -
145x5
185x5
225x10

Notes - I won't lie........I have not been training this hard, and haven't trained this hard in a long time. I forgot what it's like to feel like every fiber has been torn apart and stimulated. This session took about 90 minutes because there were three of us, but we were toast after. And it feels pretty awesome.

BTW, I haven't done a clean and press in forever. That was 225x10 on a whim.

I have big plans for this template, and it has big plans for me.




37 comments:

  1. workout looks brutal!

    on a side note:

    cant find nearest mma post, but just read Overeem tested positive in his drug test (10:1 T/E ratio suppose to be 6:1)

    I remember reading about him being tested on one of the posts but could not find it, and didnt know if you had seen that yet

    ReplyDelete
    Replies
    1. read this article and see why even 6:1 is ridiculous!

      http://www.maxboxing.com/news/max-boxing-news/new-york-nevada-and-the-61-te-ratio-problem-in-boxing-?highlight=6%2E1

      g

      Delete
  2. great vid paul wish theres was a vid of the v bar chins, speaking of v bar chins paul i hear they are great bicep builders the way you do them, do you agree? also paul what songs are playing on the 2 videos?
    steve

    ReplyDelete
    Replies
    1. I prefer v-bar chins as they are the easiest on my shoulders.

      songs -

      I won't see you tonight part 1 - A7X

      Hope Is - Killswitch Engage

      Delete
    2. Good shit man.

      Question: when you write down '315x13-x3 50% set', does that mean you do 13, 7, 7, 7? Or do you mean 13, 7, 13, 7, 13, 7?

      Delete
    3. no, it means I did 13, rested for 60 seconds and did 3.

      Delete
  3. Hi PC. On the presses why do you do them from the chin instead of going to the clavicles?

    ReplyDelete
    Replies
    1. It's below the chin. And where does the bar hit me after the clean? Same spot. So I go from there.

      Delete
    2. Is going from where feels natural after the clean what you recommend on OHP for anyone Paul? Any opinion on how far the elbows should go below shoulders etc? Cheers

      Btw the massive shadow overhead pressing behind you looks badass

      Delete
    3. If you look at my arms, I lower the bar down until my biceps touch my forearms. In order to bring the bar down lower, what I would have to do is let the shoulders drop, and rotate down. This never feels good to me. Probably because I have a permanently separated shoulder.

      Either way, I think you have to just find what is comfortable for you. So long as the bar comes down below the chin, that should be enough. I don't think that rotating my shoulders down and putting me in a less advantageous pressing position offers up much in the way of benefits.

      Delete
  4. Awesome work, Paul. That C&P looked easy as hell. Looking forward to the day that I can just do a 225 C&P for 10 reps whenever I feel like it without training the lift at all.

    What sort of diet are we looking at here in terms of difference between small days and big days? Do you eat less on your small days (and still do cardio for instance? Or does your intake stay relatively the same during the entire week?

    ReplyDelete
    Replies
    1. Pretty much the same.

      6 egg whites and two turkey sausage with greek yogurt

      lunch - shake or 2 turkey burgers and 1 jar of sweet potatoes

      shake

      coffee with syntha-6

      dinner

      shake and peanut butter

      Delete
    2. Much obliged, Paul. Keep us posted on your progress and tweaks with this approach.

      Delete
    3. Whats the ballpark on the calories with this? It seems real low for a guy of your size. Maybe 2.5k? Although that does just say 'dinner'. You could eat a whole cow for dinner for all we know haha.

      Delete
    4. I think that's ballpark. 2800-3200 at the most. I don't have to eat a lot to maintain.

      Delete
    5. Damn, Paul. You outweigh me by at least fifty pounds, and when I eat 3000 I barely gain anything, if I gain at all.

      Although, now that I say that I begin to wonder if that's actually right or not. I don't keep as close track of my kcals as is probably wise. And granted, you're something in the neighborhood of fifteen years older than me, so that probably has something to do with it.

      Anyway, good shit, especially with the clean and presses. Damn, I need to learn to clean.

      Delete
    6. It's a genetic thing. My dad barely eats a thing and he's 225-230 at 6'1" and he's incredibly active for 71, still officiates football, baseball, and volleyball. So it's just in the genes. When I was younger I had to eat a ton to gain, but for at least the last 10 years I been able to eat very little and maintain my weight.

      Delete
  5. I had a hard time telling in the video, but did you do the entire C&P movement with a thumbless grip?

    ReplyDelete
    Replies
    1. HAH very good Nil. I actually clean it with thumbs around, and then once the catch happens, I go thumbless.

      Delete
    2. I thought that MUST be the case, but I can't catch the change on video! Pretty smooth.

      Delete
    3. Yup. Like magic. You can see my thumb around the bar then suddenly....it's not.

      Delete
  6. Hey Paul,
    Seems like a damn hardcore workout!

    I was wondering, what kind of protein shakes for daily use? I have trouble getting a decent amount of protein(180g) a day as i live with my parents and eat whatever there is. I believe you expressed you didn't like normal whey in a post a while back. Is this still the case or is normal whey protein, assuming it is of decent quality, just fine?

    Casper

    ReplyDelete
    Replies
    1. I like that Matrix Protein and Monster Milk.

      Delete
  7. on the "what constitutes strong" tab you say 315x20, have you hit that before? or is this something you may be working towards with this new program, it reminded me seeing you do 13 like it was your job

    ReplyDelete
    Replies
    1. 315x17 is my best. I was a little heavier then though.

      And yes, I'm working towards all the the WCS goals with this program. Fuck the bullshit, I'm going after it.

      Delete
    2. pretty legit right there, no homo, will there be any before/after pics?

      it feels awesome to lose weight and then be able to hit a certain weight for a certain amount of reps when you use to be at a heavier weight

      Delete
    3. I didn't plan on any. My guess would be if I can come close to most of the WCS goals my form will be as good as it's ever been.

      Delete
    4. touche sir

      its bout being the baddest man you can be

      Delete
  8. Hi Paul,
    In this interview here it sounds like Ed Coan used a rest pause approach on his top set at times:

    http://strengthvillain.com/?p=709

    Cheers
    Dan

    ReplyDelete
    Replies
    1. That's exactly what I am doing with this template.

      I always feel pretty good about myself when I stay committed to a technique and then find great lifters I look up to, that found the same gems.

      Thanks for that.

      Delete
  9. Yeah, threesomes never work well...


    Solid OH pressing my man, you pissed that like nobody's business!

    ReplyDelete
    Replies
    1. I've had many threesomes that worked well.......and some that didn't.

      I didn't figure out that the other two can chin next time while I bench. That way we move faster.

      Delete
  10. Paul, when you write, 315x13-x3 50 % set, do you mean you did three sets to failure with half the weight?

    ReplyDelete
    Replies
    1. Answered above..........

      "no, it means I did 13, rested for 60 seconds and did 3."

      Delete
  11. What happens when you hit 50% in the second set? Up weight or keep increasing reps thru workouts? Stop at 50% reps or keep plugging?

    ReplyDelete