Competitive Bench Training Log

[Ricardo Costa]

Back Work:
7-27-11

Mobility warmup

Pull Ups - BW
5 sets of 8 - 2 different grips
** Super Set w/
BB Good Mornings (wide stance)
4 sets of 8

Shrugs DB
100 3 sets of 15
** Super Set w/
EZ Curls
80 x 10
90 x 10 - 2 sets

Rear Delts
85 3 sets of 10
** Super Set w/
Decline Sit Up
3 sets of 10

DB Alt Curls
1 x 10
2 x 8
** Super Set w/
CS Rows
3 sets of 10

ABS
Leg lifts off Dip Bars (uglier than using the back supported leg lifts)
3 x 10 straight leg
1 x 10 knees to chest

Stepmill 10mins

Got some good work in, i was happy i was able to bump up my pull up sets to 8 reps. By the time Olympia comes i need to be doing 10 rep sets no problem.

FYI, the Stepmill sucks! (in a good way, i guess)

~Costa~
Rise Above

[Ricardo Costa]

Speed Bench:
Fri 7-29-11

Mobility warm up

Bench:
Bar x 15
135 x 8
185 x 8
225 x 5
275 x 5
315 x 5

Rev Band Bench:
365 x 5
405 x 3
455 x 1

DB Tate Press
50 x 15
70 x 12
80 x 10
90 x 10

Face Pulls
3 sets of 20

Dips
BW x 20
BW x 20
BW x 18

Eliptical 10 mins
Bike 18 mins

So after 3 weeks with the Monster minis I like to break it up and work the speed in a different way. The Rev Bands help you to be explosive out of the bottom position and concentrate on utilizing your speed from the bottom to make a smooth transition to the top as the weight gets heavier. Like i said just another take on how to generate speed in your lifts. I do wish i dropped it back down just to get a little more volume.

Felt strong on my dips. I am trying to incorporate some more body weight training as it is a great representation of your strength as you manipulate your body, especially when you weigh over 200 lbs.
No offense to the smaller guys but it is harder when you get swole like us heavy weights. At the end of boot camp, I did 44 kipping pullups at 170 lbs, right now at 241 lbs i could "probably" do 14 kipping pullups. I guess I'm not 17 years old anymore either, but that's besides the point.

Also bumped up the cardio tonight, just trying to burn some calories and start the weekend right. I do feel like it is getting easier, so that's a good sign.

~Costa~
-Strong Minds, Build Strong Bodies-

[Ricardo Costa]

Extra Work:
Sun 7-31-11

Mobility Warm Up

The Magic 50
50 lbs DB

5 rounds of : 1-1:30 min rest between (should be 1 or less)
5 DB Snatches (each Arm)
5 DB Swings (each Arm)
10 Burpees

Standing Elbow Strikes w Heavy Bag
3 sets of 40 (20R, 20L) 30 second rest

Hanging leg raise
3 sets of 10

Hanging Oblique knee ups
2 sets of 20 (10R, 10L)

Eliptical 15 mins
Sauna 10 mins (stretching)

The Magic 50 from Rosstraining.com is no joke please take out 10-15 mins out of your day grab a DB and complete 5 rounds and after you finish stumbling around let me know how it went!

GPP, Metcon, Conditioning, whatever you want to call it, is a great asset to what ever endeavor you participate in. You know the saying "exhaustion makes cowards of us all!" it is so true and being in great condition will only benefit you in so many ways.

~Costa~
-Pain is weakness leaving the body-

[Ricardo Costa]

ME Bench
Mon 8-1-11

Mobilty warm up

Bench:
135 x 8
185 x 6
225 x 3
315 x 3
365 x 5 - 2 brd
405 x 2 - 2 brd

Shirt work:
495 x 3 - 3 brd
545 x 1 - 2 brd
585 x 1 - 2 brd
620 x 0 - 3 brd

4 Brd Bench: (pinkies on the rings)
405 x 5
435 x 3
455 x 1

Tate press (low incline):
50 x 15 - 4 sets

Starting to get use to the heavier weight and flaring my elbows to lock out at the top which is helping me have more confidence with my technique. Trying to get use to the longer stroke since I lost the "2 board" of my gut, but all the technique work on speed days are starting to pay off and get me comfortable transitioning from mid point to lock out. Technique is key when lifting maximum weights and something that needs to be dialed in when getting ready for a comp.

Made progress tonight and that is enough, need to keep building on the small victories to get to the big picture!

~Costa~
Keep your Eye on the Prize

[Ricardo Costa]

Back Work:
Wed 8-2-11

Mobility Warm up
High Row - Hammer strength Warm up
90 - 2 sets of 15

Pull Ups BW
5 sets of 8 - 2 grips
** Super Set w/
BB RDL
4 sets of 15

EZ curls
3 sets of 10
** Super Set w/
Body Weight Row
3 sets of 10

Rear Delts
85 - 3 sets of 10
** Super Set w/
DB Shrugs
80 - 3 sets of 20

DB Windmill
30 x 10
40 x 8
50 x 8

Bends and Thrusts
2 sets of 25

No direct AB work today, still hurting from Sundays Magic 50 and Hanging Leg Raises!
Great work tonight, my back and arms got swole!

Had to dust off one of my old favorites - Bends and Thrusts!

~Costa~
Get Some!

[Ricardo Costa]

Speed Work:
Fri 8-5-11

Mobility Warm Up

Bench w/ Mini Bands
Bar x 20
135 x 10
135 x 10
205 x 3 - 3 sets close grip
205 x 3 - 3 sets med grip
205 x 3 - 3 sets wide grip

Floor Press: Close grip
225 x 10
275 x 5
275 x 5
275 x 5
225 x 15

Tri Pushdown (rope)
1 x 15
1 x 12
1 x 10

Inc Press (hammer strength)
90 - 3 sets of 15

Dips
BW + 50 - 2 sets of 10
BW - 1 set of 20

Had my son and wife's birthday celebrations were this weekend so had 2 cheat days back to back, but i'll get back to my veggies and meat again tomorrow.

Since it's Sunday, i can say that this workout left me sore, i think the combo of floor press with weighted dips fried my chest. I dropped the bands to regular minis for a couple weeks after i did monster and reverse, then i will go back to monster mini's as i ramp up for the Olympia. You have to cycle the bands, chains, and straight weight just to mix it up and to work on all phases of explosion off the chest.

Can't wait to put up some heavier weight tomorrow and keep working my lock out!

~Costa~
Speed, I am Speed

[Ricardo Costa]

ME Bench:
Mon 8-8-11

Mobility Warm Up

Bench:
135 x 10
225 x 5
275 x 5
315 x 5
365 x 5 3 brd
405 x 5 3 brd

Shirt Work
495 x 2 - 3 brd
545 x 1 - 1 brd
570 x 1 - 1 brd
600 x 0

4 board
405 x 5
455 x 0 - got pissed, immediately took of the 25's and went again
405 x 5
405 x 5

well mondays sometimes can be difficult for heavy days and this was one of them, work was tough and then i get to the gym and i forgot my ipod at home and the 80's metal that was on wasn't doing it for me. But those days happen and you just have to push through them and get better despite all the negatives that surround you.

Yesterday was cool as i got to buy a pair of jeans that were a size smaller than what i have worn for many years. Progress is always nice.

~Costa~
If I can't do it, Homie it can't be done.
-50 Cent

[Kevin Perry]

Damn nice work man

[Ricardo Costa]

Thanks Kevin, checked out your log and your a little beast yourself. I did the 531 program when it came out and liked it, it definitely simplifies things for you and can work wonders by just doing the things that matter. anyways keep working hard and thanks for the post!

~Costa~

[Ricardo Costa]

Back Work:
Wed 8-10-11

Mobilty Warm Up
Lat Pulldown warm up
2 sets of 15

Back Ext
5 sets of 10
** Super Set w/
Pull Ups
BW 5 sets of 8

DB Alt Curls
3 sets of 8
** Super Set w/
DB Shrugs
3 sets of 15

Hammer Strength 1 arm row
1 x 13
2 x 10
** Super Set w/
Leg Lifts on dip station
3 sets of 10

DB Rear Delts
3 sets of 15
** Super Set w/
Hammer Curls
3 sets of 8

DB Windmills
40 x 10
45 x 10

Standing Elbow Strikes - Heavy Bag
3 sets of 40 (20R, 20L)

Elliptical 18 Mins

Felt great tonight! My body is starting to turn it on and just wants to keep working, it should be a good few weeks of training ahead!

~Costa~
Only the Strong Survive