Competitive Bench Training Log

[Ricardo Costa]

Speed Bench:
Fri 8-12-11

Mobility Warm Up

Speed Bench w/ mini bands:
Bar x 20
Band x 10
135 x 5
135 x 5
185 x 3 - 3 sets close grip
205 x 3 - 3 sets med grip
205 x 3 - 3 sets wide grip

Floor Press:
225 x 10
275 x 5
275 x 5
275 x 5
245 x 15

Tricep Ext - EZ curl bar
8 behind the head, 8 to forehead, 8 to upper chest
80 x 24
70 x 24
60 x 24
50 x 24
50 x 24

DB Front Raise
30 x 12 - 4 sets

Elliptical 15 Mins

Great work, speed is up!
Tried the tri ext that i saw in Brandon Lilly's log at Lexen Extreme, it is similar to Dave Tate's tricep Death in that it fries your triceps and is is a good follow up to the bench and tri work already completed. The weight wasn't impressive but the speed day isn't about impressing it's about getting faster, better technique, and working the weaknesses and that's what happened tonight.

I still have plenty of work to do for my meet in September, but it's starting to come together.

~Costa~
-It's simple, get faster so you can get stronger-

[Ricardo Costa]

Extra Work:
Sun 8-14-11

Mobility Warm Up

KB Swing
2 sets of 100 - 30L, 30R, 20L, 20R

Ab Wheel
3 sets of 8

Burpees
2 sets of 20

Sandbag 1/4 Turkish Get Up
2 sets of 20 (10L, 10R)

Need to get some extra workouts in this week, I have my Tune up meet this coming Saturday so tomorrow night is my last heavy day and working on my opening attempt. But my weight has creeped up this last week because of all these birthday outings (Poker birthday party last night and my niece had her B-day today) so i wanted to go back up to 245-246 but came in this morning at 247.5. I know the 4 bitthdays in the last week kind of messed me up, so i will get some extra workouts in and take off fewer days than normal for a meet. I usually take off the last 5-7 days before a meet to be fully rested and anxious to compete but i need to get some work in this week so i can overcome any bumps in the road that could come up in future meets.

Water intake has been lacking last week so we will get that up as well. Hydration is huge, do any research on water intake and you are lacking performance quickly if your hydration is not optimal!

~Costa~
Drink Water!

[Ricardo Costa]

ME Bench:
Mon 8-15-11

Mobility Warm Up

Bench:
135 x 10
225 x 5
315 x 3
385 x 2 padded 1 brd

Shirt Work:
495 x 3 - 3 brd
525 x 1 - 1 brd
550 x 1

Tate Press
50 - 5 sets of 10

What a day! it was in the 90's at the garage gym tonight, i forgot my shirt at home and had to go get it and get a late rushed start and work this week is going to be the busiest of the year so far!

But I can't complain this is a perfect scenario for meet week as you need to be comfortable while being uncomfortable. Life is always going to mess up your plan so this is great as i am using this meet to get me ready for next month.

The goal is to break the American Record in the sub master class this saturday, build confidence in the shirt ("dial it in"), and have some fun with a good group of guys!

Side note: used my lever belt unbuckled just to hold the shirt down, juggling the idea of pushing the envelope to having the weight touch and feeling good with the pressure of all that weight in the bottom portion of the lift.

~Costa~
Get Strong or Die Trying!
-Super Training

[Derek Weaver]

Good luck this weekend.

What are the planned openers?

[Ricardo Costa]

Thanks Derek!

My attempts have been agonizing because i am going to do something don't normally do, try to go 3 for 3! Now typically that is blasphemy because i don't like to waste a meet on playing it safe i try to push it, and get a pr when it counts!

But i feel like I need to have a good outing to build upon at my new weight, so I will open at 551 then go to somewhere around 570. Not to sure, i just know that i need a confidence buster to get me going for the upcoming Vegas meet.

Thanks for the post!

~Costa~

[Ricardo Costa]

Extra Work:
Wed 8-17-11

Bike 10 Mins

Elliptical 20 mins

DB Side Bends
50 - 2 x 40 (20R, 20L)

Oblique leg lifts
2 x 20 (10R, 10L)

Just trying to burn some calories and get ready for the weight cut friday. shouldn't be to bad i am going to weigh in the morning of the meet, which i like to weigh in the night before, but it shouldn't be to bad. Just need to rest up for Saturday!

~Costa~

[Kevin Perry]

Good Luck man

[Derek Weaver]

Wow. 551 as an opener.

Good luck. I'm sure you can get it. Your attitude in these posts is far better than most, and it's not like we have a bunch of cranks around here either (except me I suppose)

[Derek Simonds]

Best wishes for the meet! I love the idea of going 3 for 3 at your new weight. I seriously am wishing I could squat or dl your opener...

[Ricardo Costa]

Wt Cut Work Out:
Fri 8-19-11

Bike 15 Min

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

Elliptical 15 min

Sauna 10 min

Used some water manipulation and stopped the food and water by 2 pm today. Weighed 247 this morning.

Had the long sleeves and sweats on to take off some extra pounds weighed 244 in the evening before i left to gym. 242 when i got home but ate some strawberries and a little water cause i felt a little too depleted. Back to 244 but felt confident i could make it in the morning or else I wouldn't of ate/drank anything.

Woke up Saturday, after i emptied out i was 242 but still a little nervous because my scale could be half a pound off, you never know how "their" scale is going to compare to yours.

To be continued...

~Costa~
Rise Above