Competitive Bench Training Log

[Ricardo Costa]

Repetition Bench
Fri 10-7-11

Mobility Work

Incline bench
45 x 15
135 x 8
185 x 8
225 x 8
275 x 8
225 x 10

Standing DB Press
3 sets of 10

Lying Tri ext
3 sets of 24 - top of head, forehead, chest

Rear delts
3 sets of 13

Dips
1 x 20
1 x 20
1x 12

Cable pull overs - standing
4 sets of 10

Bike 12 min

~Costa~
Just Win Baby

[Ricardo Costa]

Yesterday's Incline Bench was Close Grip, i love close grip Incline just to work hat upper pec crease down the middle that looks so cool. Growing up that was always a big deal with Arnold S. he had massive upper pecs on his side pose. the saying was you could practically stand up a beer bottle on top of his pecs, so the incline has always been a cool exercise that i've liked.
Just in case anybody was wondering. haha

~Costa~
Just Win Baby

[Ricardo Costa]

ME Bench
Mon 10-17-11

Bench
135 x 10
225 x 5
275 x 5
315 x 3
365 x 5 - padded one board
385 x 5 - padded one board
405 x 3 - padded one board

Close Grip Bench
275 x 5
275 x 5
275 x 8

The last week and a half i've just been doing some repetition/bodybuilding work getting my swole on!

Took a week off of using the shirt hopefully get my new custom shirt by next monday night, and start breaking it in.

~Costa~

[Ricardo Costa]

Back Work:
Wed 10-19-11

Pullups
6 sets of 5
** Super Set w/
Hang Cleans
4 sets of 5

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

Leg Raises
3 sets of 10
** Super Set w/
DB side raise (core)
3 sets of 13

EZ curls
3 sets of 13
** Super Set w/
Face Pulls
3 sets of 20

Elliptical
10 Mins

Got some good work in and mixed it up with the hang cleans, felt good but my forearms are sore today! Hope you guys are having some great workouts.

~Costa~
Get Some

[Ricardo Costa]

Bench:
Fri 10-21-11

Mobility Warm up

DB Bench:
40 x 15
50 x 15
60 x 15
70 x 10
80 x 10
90 x 10
100 x10

Tri Pushdown
3 sets of 15
** Super Set w/
Cable side raise
3 sets of 10

Rear delts
3 sets of 10
** Super Set w/
DB Military press - standing
3 sets of 10

Push up - feet elevated
3 sets to failure

I was the only guy in my commercial gym tonight, but when your not training your competition is!!!

~Costa~

[Ricardo Costa]

One of my old training partners is giving me crap for "bodybuilding" style of workouts so i had to post some some videos of me squatting just to remind him.


Here's 690 without knee wraps!!!
http://www.youtube.com/watch?v=xTMMyBFN2Xg

Here's a video where I take 780 for a ride and than rack pull afterword!!! My "friend" is the fat guy rack pulling before me. haha
http://www.youtube.com/watch?v=rYFOCGGyu2M


I love competing but i don't need 3 judges to validate my lifting, i'll do them in the garage with just your mom watching and am happy to know that I'm as strong as hell!

~Costa~
The Vato you Love to Hate

[Ricardo Costa]

Squat
Sat 10-22-11

Mobility warm up

Box Squats
135 x 10
225 x 5
315 x 5 - Briefs
405 x 5
500 x 5

T Bar Rows
3 sets of 10

DB Shrugs
2 sets of 15

Leg Lifts
2 sets of 10

Elliptical
10 mins

It's been 6 months since i put weight on my back and i wasn't sure how is was going to go, but i was pretty happy to see that if i needed to squat, i can still do it any day of the week. Not bad for knee sleeves, not training, walked out, no spotter.

~Costa~
Haters Beware

[Ricardo Costa]

Back:
Sat 10-29-11

Mobility warm up

Pull ups (wide)
3 sets of 5
** Super set w/
Back Ext 45 degree
3 sets of 10

Pull ups (close)
3 sets of 5
** Super set w/
Leg lifts
3 sets of 10

CS Rows
4 sets of 10
** Super set w/
Leg Ext
4 sets of 15

Shrugs (standing Calf machine)
4 sets of 10
** Super set w/
DB Side Bend
3 sets of 10

DB Curl (inc bench)
3 sets of 10
** Super set w/
Standing Elbow Strikes (heavy bag)
3 sets of 20

Heavy Sand Bag Shouldering
3 sets of 8

Bike 15 min
Sauna 10 min

Well I was fighting a head cold all week that made me take the week off so i came back with a lot of work, probably to much but with super setting it goes by quick with no rest so it feels like i need to keep going. Either way it felt great to get back in the gym after feeling weak and hopped up on cold meds all week.

I love the shrugs on the calf machine, i feel that it really involves my neck muscles and it really helped me a lot when i was squatting full time, try it out!

The sand bag shouldering sucks so that is why it must be good and i try to throw it in when i can, i usually use my homemade sand bags, but at my gym i found a heavy bag that felt like it had cement in the bottom. So it was all alone in the corner of the aerobics room so i tried to pull it out and it was Heavy so i tied it out and i'm feeling it today.

~Costa~
Pick something up and put it down!

[Ricardo Costa]

ME Bench:
Sunday 10-30-11

Mobility Warm up

Bench:
135 x 8
185 x 6
225 x 6
275 x 3
315 x 6 Slingshot
365 x 5

Shirt Work - 3 board
495 x 3
545 x 3
585 x 3
615 x 2

Close Grip Bench - Slingshot
315 - 3 sets of 10

Had to get in tonight because of Halloween tomorrow, the kids over ruled our normal workout. Definitely not used to doing back work the day before heavy bench, not a good combo, my back was feeling it pretty good.

But i finally got my new shirt so i had to play in it a little bit. I had some more in me but played it safe and shut it down, that way i can start to ramp it up and get use to handling the weight that i know i can get moving. Next couple of months should be fun!

I've been just cruising after my last meet so getting the shirt should help out with the motivation and getting ready to start going heavy!

~Costa~
Go Heavy (and I'm not talking about about your costume)

[Ricardo Costa]

Back & Abs
Wed 11-2-11

Warm up

CS Row
3 sets of 12
** Super Set w/
Back ext 45 degree
3 sets of 10

ez curls
3 sets of 8
** Super set w/
Leg Lifts
3 sets of 10

Shrugs - calf machine
4 sets of 12
** Super set w/
Leg Ext
4 sets of 15

Rear delts
3 sets of 15
** Super set w/
Decline Abs
3 sets of 15

2 rounds of "Rolling Ropes"

Had a good work out tonight, you got to put in work with all those little things to keep the big picture a success and tonight was one of those days. My shoulders were beat up from monday and got to the gym after the kids went to bed, but once there i was able to get in the zone and push the pace.

I like these workouts because the heart rate stays ups, the adrenaline gets flowing, the gym is empty so you can strut around like your BADD! haha just a good feeling to have while you work.

I did do the rolling ropes which is something that i have been doing on and off for a little over a year. Because of my physical limitations this type of work is great. It is jumping rope without jumping, it turns out to be good cardio, AB, overall conditioning type of exercise. Check it out and give it a try. The monster rope he uses is also really cool and can be real sport specific, i wan to get some for my son as he is a youth wrestler and as he gets older they would be great for hand fighting and being able to control your opponent. BJJ guys would love monster ropes!! Check them out.

http://www.bosufitness.com/exercise-videos/3/1

http://www.bosufitness.com/exercise-videos/1/1

http://www.youtube.com/watch?v=XLPndxBbC-I

http://www.youtube.com/watch?v=LacYw...eature=related

~Costa~
Get out and roll some ropes