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Log 4-13-12 Back and Bi

*Because of a knee injury Ive split my bench routine into 4 days. I usually do not have a separate back day or Bi day. Its usually added in other workouts.

Pulldowns: 3 light warm ups
working sets: 180x10, 200x8, 220x8, 240x6, 250x6.
Close Grip Pulls
Working sets: 200x8, 220x8, 230x8
Seated Rows: 3 sets x 10 light work
BB Rows Wide Grip: 4 sets x 10 reps light work
*seated and bb rows were light work due to my knee

Bi routine: 2 rounds of a triple set consisting of zbar standing curls, standing db curls, and concentrated hammer curls. Sets very from 10-15 reps each.

Thanks for posting; I would just make one suggestion though. Instead of posting a new thread each time I would reply to the origin thread, that way it’s easier to go back and reviews earlier posts and follow progress.

With all that being said what type of routine you are doing at the moment.  Also do you have any events in the future that you training for or are you just doing rehab for the knee/shoulder right now. I look forward to reading more.

Yeah i thought about doing it that way.  Wanted to try both ways and see which is better.  Right now i try to follow a west side esque type of routine.  Its not exactly like their routine but its formatted after that. right now because of my school schedule i have 4 lifting days: ME bench, deadlift, rep bench, squat. I usually do my main movements in 1 week waves. Every week on all 3 lifts is different.  I throw in speed work every few weeks a s a deload movement.  For rep bench days its always flat and i usually either pick a rep range or a % for reps.Then of course i add supplemental and accessory movements to each lift.  Usually i always incorporate floor presses and rolling db extensions for triceps and military press for shoulders. And i always incorporate roman DL and Goodmornings for lower back and hams.  I usually use side laterals and rotator rotations for prehab.  I mix up my back movements and they fall on my bench days as do my bi movements.  Abs fall on squat and DL days.  My shoulder hasnt hindered my bench or military press yet so as of right now I have a competition that I will do bench only in July for the WABDL.  I probably wont be able to add squat and DL to a comp for a while.  Im guessing surgery is in my future.

Log 4-14-12 Rep Bench

Flat: worked to heaviest set of 3. 9 sets 5 warmups and 4 working
*Working sets: 315x3, 345x3, 370x3, 390x2 & 1assist.
* All pause reps except for 390.
* wasn't feeling really strong today. May be time for a deload or speed week.
Flat w/super ram: all working sets (overload)
* 405x3, 425x3, 435x3
Back down (raw): 315x10, 225x25
Bell Extensions: first time i tried these. Didn't really like them.
*3 sets x 8 reps
Light rehab work
*incline flies: 3x12
*high incline db press: 3x20
*rear incline flies: 3x10
* side lateral: 4x10