Mon/2/17
Bike pump: 5mins.
Standing Abs/ Face pulls: 3x10 each
Seated leg press: 5x10@ 20sec. rest
Banded shoulder stuff: 1x100
Shrug machine: 10/ 5x5/ 10, 30 sec. rest.
Leg press: 20/ 6x10/ 20, 30 sec.
Quad extension: 1x50
Weds/2/19
Upper w/cable: 1x100
Lower w/machines: 1x100
Comp. SQ: 6sets/ 6x2@ 225, quickly
Box/ parallel +6": up to 1@ 365, 405, 435, 455
Box @ parallel: 2 @ 225, 275/ 4x2@ 315
Seat wide rows: 15/ 10/ 4x8/ 1x50
Pullaparts: 1x50
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Friday evening.
Standing Abs + face pulls: 3x10+10
Misc. back raise/extension: 1x40.
Speed SQ/wide stance/parallel box: 12x2 @ 275
Paused, regular SQ: 5x3@ 225
Standing single hams: alternating 3x10, no rest.
Calf: 3x10
Hanging knee: 3x10
DB misc. curls: 1x50
Sat/2/22.
Upper, abs, back raise: 10x25
Floor press:
6x3, speed sets.
2x2, going up
1@ 225, 245, 265, 275; all there was for singles.
6@ 185, 205, 225
DB Inc.: 15@ 40, 50, 60’s
DB Tri’s: 15@ 25, 35, 40
V-bar/ straight bar rows: 3x10 of each.
Sunday, Rack Pull Day.
Lower, abs, back raise: 10x25
Rack Pull @ knee:
Mixed grip 1@ 365, 405, 455.
Straps: 1@ 495, 545, 565.
RDL: 2x6@ 315, 365
Pulldown/reverse shrugs (?): 3x10
Pulldowns: 3x10
Tuesday/ 2/25.
Tonight became a Pump-Party.
Warms: 8x20
Inc. BE: 6x6/ 3x3@ 205
Bench: 6x3 up to 225.
Dips: 5x5, 10 sec. rest.
High chest fly: 5x10.
Hammer seat rows: 5x10
Calf: 5x10
Cable Tri’s and Bi’s: 5x10 each.
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Weds/2/26
SQ practice, and some volume.
Warm-ups: 8x20
SQ: many sets, working up: getting tight, walkout out ect.
3x1@ 315
3x3@ 275
Hack SQ: 3x10
Hanging leg raise: 3x10
ABDuct machine: 2x10/ 1x30 w/mini-breaks.
Leg extension: 2x10/ 1x40 w/mini-breaks.
Sat/ 2/29
Upper and stuff: several sets.
BE: 9x3, with some speed sets.
1’s up to 3x1@ 245. Felt pretty weak.
Spoto @ 2board off chest: 4x6@ 185
JM press w/DB’s: 3x10/ 3x15
Hammer pulldowns: 2x10/ 4x6
Leg extension: 3x10/ 1x30
Calf: 3x20
Sunday.
All warm-ups= 10x20
Pulls @ 4" blocks:
worked up to 1@ 365, 405, 435.
3x3@ 385
Pendlay rows: 2x6@ 135, 185, 205.
Hack SQ: 3x10, slow going down.
Heavy band stuff, with the pulling
Sat and Sun: Sauna w/cold showers mixed in.
Tues/3/3.
Short(er) warm ups, then got to it.
Floor press:
9x3 going up, speed sets.
6x3@ 245.
DB press: 6@ 50, 60, 70’s/ 4x6@ 80’s
1 arm DB rows: 2x5@ 100’s/ 3x5@ 120’s, back and forth to 30 reps.
Tri’s pressdowns: 5x15, pushing hard.
Do you have a meet coming up anytime soon?
Sure do, I’ll be 7 weeks out this Sunday.
Training and schedule are pretty well set, all the way to the end.
Weds/3/4
SQ/ parallel box:
warmed up/ 8x2 speed sets.
1@ 315, 335, 355
4x6@ 275
Single leg, leg press: 3x15
Single ", standing ham curls: 3x10
Cable crunch: 3x15
Mid back rows: 2x15/ 3x10@ 160. Last 4 moves, done very hard.
Seated face pull: 1x50
I was thinking last night…
I know I train hard, and (mostly) pretty smart. Sometimes, even very hard.
But…
Nothing brings that out more, than a day circled on a calendar, for a powerlifting meet.
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Agreed. It’s nice to have something to look forward to. I don’t have one until July 25th. Still, I am starting to think about it.
Saturday/ 3/7.
Misc. warm-ups: 8x15
Block pulls/ "2 below knee:
Worked up to 12 365, 405, 435, 465
Straps @ 485. Should’ve stopped but…
missed @ 500. Maybe if I’d rested longer but, not today.
More pulls: 3x3@ 405, quick re-set.
1 arm DB rows: 5x10 @ 100’s, back and forth.
Leg extension/ seat ham machines: alternating 15’s to 75 reps each, resting just to switch machines. Sweet pumps.
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Sun/3/8
BE: up to 1@ 250. Felt weak today.
Spoto @ 2 board level: 3 @ 185, 205/ 4x3@ 215.
EZ bar Tri’s: 5x10@ 85.
V-bar seat rows: 3x10
Shrug machine: 2x10, 5x5@ 315, short breaks.
Tues/3/10
Box SQ@ parallel:
1@ 315, 345, 375.
Box + 4": 1@ 315, 365, 405, 425
Box +2": 3x1@ 405
Leg press/Quads: 5x10, slow eccentrics.
Seat Hams: 5x10, same.
Seat Quads: same as above.
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Weds/3/11
Floor press:
9x3 speed sets.
3 @ 225, 235, 245, 255
6@ 185, 205, 215, 225
JM press/ DB’s: 9@ 25, 35, 40, 45
Pulldowns: 6x6
Calf: 3x20
Standing abs: 5x10
Sat/3/14.
Quiet at the gym, and it was a High Gravity day too…Booo.
DL from floor: several up to 1@ 395
4" blocks: 1@ 405, 435/ 3x3@ 405, cluster sets.
Bent rows: 5@ 185, 225, 225/ 3x10@ 135
Leg press: 5x10
Seat wide rows: 6x6, going up.
Probably did some Abs.