Pre Arnold Training

Pre Arnold Training

Sep 13, 2013

September 9th I started my new Bench day leading up to the Arnold.  I’m transitioning pretty easy with bench, so that’s good. I hit the heaviest weights that I have since Raw Nationals. Here is how it went.

BENCH

  1. 335×2
  2. 365×2
  3. 385×2 * Paused last rep. Pretty happy with this

RVB BENCH

  1. 405X2
  2. 425X2 * All sets paused

DB BENCH

  1. 100X10
  2. 100X10
  3. 100X10 * THESE ARE WAAAAAYYY TOOOOO EASY!  I need to buy heavier weights. I could have done these for 25 reps.

JACK EXT

  1. 100×6
  2. 150×6
  3. 160×6
  4. 160×6 * Tri strength is coming back. YES! This always means my bench is going to fly up real soon.

* I did some fat guy cardio after (sat on couch and proceeded to breathe heavy for 20 min). I am going to start putting in cardio again. I only stopped because the nerves in my back were really bad and just walking really killed it for squat and deadlift. I don’t want to die from a HEART FART so I will have to suck it up and figure out a way to put it in without bothering the nerves.

9/11/13

This is the new DL day which was my bench day so needless to say I’m still confused what day it is during the week. Ive been walking around all week thinking (alright! its Friday) then I wake up the next day and I have a client cause its

thursday.

DL

  1. 455X1
  2. 495X1
  3. 525X1 *I wanted 545 toady but I wasn’t feeling it today. I know what the problem is. I have been doing BB rows and not my usual DB rows and I dont know why but every time I have done these my DL suffers. Say goodbye you little bastards.

DB ROWS

  1. 150X10
  2. 150X10
  3. 150X10

PULL UPS + WEIGHT

  1. 35X10
  2. 45X10* 10lbs PR on these. Take that Gravity!
  3. 45X10

ABS HANGING LEG RAISES FEET TO HANDS + ANKLE WEIGHTS

  1. X10
  2. X10
  3. X10

9/12/13 *today is the RAGING BULLS BIRTHDAY (MOM)

SHOULDERS PRESS

  1. 225×2
  2. 250×2
  3. 275×2

DIPS

  1. BWx10
  2. 135×10
  3. 160×10
  4. 170×10 * These are finally coming back.

3 WAY RAISES (HOLDING 45LBS PLATES NOT DBS)

  1. 45X10
  2. 45X10
  3. 45X10

BB CURLS

  1. BARx10
  2. 135×6
  3. 160×6
  4. 160×6

DB CURLS

  1. 56×10
  2. 56×10
  3. 56×10
  4. BB DROP SET 135×15. * Pumped like a bike tire! 60 PSI!!!

I will be Squatting on Saturday and getting ready to kick some ass.

* If you are interested in written programs or one on one Personal Training by me just click on the BRICKHOUSE VIKING link on the right of your screen.

-Jack DiBendetto Owner of BRICKHOUSE Fitness & Powerlifting CPT, CSCS

“THE ONLY THING STOPPING YOU IS YOU!!!”

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