Competitive Bench Training Log

[Ricardo Costa]

Thanks Steve, appreciate you visiting my log!

~Costa~

[Ricardo Costa]

Speed Bench
Fri 11-25-11

Mobility Warm Up

Speed Bench w/ Monster mini's
Bar x 10 - 3 sets
135 x 3 - Close 3 sets
155 x 3 - med 3 sets
175 x 3 - wide 1 set (went back down to increase speed)
155 x 3 - wide 2 sets

Floor Press - w/ slingshot
275 x 6
315 x 5 - 5 sets

Lying Tri ext -8/8/8
3 sets

Dips - BW
1 x 20
1 x 20
1 x 15

Perfect Pushup - feet elevated
2 sets to failure

Sauna 20 min

Speed felt good, still working on my set up, starting to feel more comfortable with it, I'm not getting as sore as i was a couple weeks ago. A couple more weeks and i'll be back in the groove.

~Costa~
Speed I am Speed

[Steve Burke]

Do you get much out of the slingshot on floor presses? Looks like a good piece of kit.

[Ricardo Costa]

Steve,
it seems like i keep using the slingshot on a lot of close grip work and i love the idea of overloading your lifts and i feel that the slingshot does help to do that. This week was like the 3rd time i used them on floor presses and i really liked the explosion and the overloading that i got. with the close grip you don't get as much carryover as you would by spreading your grip out wide and making the fabric expand as you will easily get more support with the wider grip. But i do like overloading the triceps and this seems to help do that, so i will keep using it for now.

Like anything i like incorporating another aspect of training to my bag of tricks. i've been lifting since i was 13, so having another tool to mix things up, helps break up the monotony. I do feel the slingshot can really help you improve your pressing power so i would recommend it to other lifters.

I am pretty sore today and i feel it was a great combo of band work, overloading close grip work and finishing with body weight to failure. I figured I would be feeling it, but I plan to go back to the 3 board on Monday night and working on my top end, so i wasn't to concerned about pushing it full range yesterday.

~Costa~
Young David used it and it worked, why not us?

[Ricardo Costa]

ME Bench
Mon 11-28-11

Mobility Warm Up

Bench w/ Slingshot
135 x 8
225 x 6
315 x 5
365 x 3
405 x 1

Shirt Work - 3 board
545 x 2
605 x 1
640 x 1
670 x 1
585 x 2

DB Side Raise
4 sets of 10

DB Clean
3 sets of 10

Surprisingly my triceps were still sore from Fridays Tricep Blitz so i had to use the slingshot to get warmed up and then wanted to get some heavy weight in my hands, we moved pretty fast as my partners have a meet this coming weekend and they were taking less reps, so it was a pretty quick pace.

Just ordered some creatine and more protein powder so i can get back on the wagon and get some nutrients to eliminate this soreness from these workouts.

~Costa~
Supplementation is Key

[Ricardo Costa]

Back Work
Wed 11-30-11

Warm up

Hammer Strength High Row
1 x 15
5 x 12

T Bar Row
6 sets of 8

Decline Abs
3 sets of 10
** Super Set w/
EZ Curl
3 sets of 8

Sauna 20 min

~Costa~

[Ricardo Costa]

Speed Work
Friday 12-2-75

Warm Up

Bench w/ Monster Mini's
Bar x 10 - 3 sets
135 x 3 - close 3 sets
135 x 3 - mid 3 sets
155 x 3 - wide 3 sets

DB Incline Bench Press
1 x 15 - 80
5 x 10 - 100

It was my birthday so had to make it quick so i could get some Enchiladas and Mexican Coke for a good post workout meal!

I felt fast and with a solid lockout, so 1 more week with the monster minis and then i will change it up. 3 weeks with bands then 1 week change then back to bands.

~Costa~
Feeling good for 36

[Ricardo Costa]

ME Bench
Mon 12-5-11

Warm Up

Bench
Bar x 15
135 x 8
205 x 8
225 x 6
265 x 6
295 x 6
315 x 6

2 board w/ Monster Mini
225 x 6
250 x 6
295 x 4
315 x 3
250 x 6
225 x 11

Tri pushdown w/ Monster mini behind the neck
4 sets of 10

Felt good, I got 315 with bands - 2 more reps than a few weeks ago.

~Costa~

[Ricardo Costa]

ME Bench
Mon 12-12-11

Warm up

Bench
135 x 8 (2 sets)
225 x 6
315 x 6 - Ram
405 x 2 (2 sets) - Ram

Shirt Work - 2 board
495 x 2
565 x 1
605 x 1
635 x 1

JM Press
225 4 sets of 6

~Costa~

[Ricardo Costa]

Speed Bench
Fri 12-16-11

Mobility Warm up

Speed Bench
135 x 8 - 3 sets
185 x 3 - 3 sets close
205 x 3 - 3 sets med
225 x 3 - 3 sets wide

Incline Bench - slingshot
315 - 4 sets of 5

Tri pushdowns
3 sets of 13
** Super Set w/
Rear Delts
3 sets of 10

EZ Curl
4 sets of 6

~Costa~