9.11.10: Quads
Main Lift: Front Squat: 2253, 2653, 29513
Accessory:
A1. Front Squat: 205105
A2. Vertical Jump: 5 sets of 3
B1. Leg Press: 360253
B2. Seated Calves: 50103
B3. DB Step Ups: 25s15/15/14
B4. Standing Calves: "8"103
9.12.10: Shoulders
Main Lift: Military Press: 1153, 1353, 1453, 1553, 1653 (ss band pull apart - 5 sets of 8)
Accessory:
A1. DB Overhead: 65s105
A2. DB Laterals: 45s114
B1. Bradford: 11510/9/7, 95*10/9
B2. Band Face Pull: 5 sets of 8
9.14.10: Back
Main Lift: Pull Ups: BW3, plus253, plus453, plus7010
Accessory:
A. HS High Row (weight/side): 1355, 1505, 1605, 1705, 1805, 1905, 2003
B1. Band Pulldown: 5 sets of 20
B2. Lat Pulldown: 808, 908, 1008, 1108, 1008
C1. Band Row: 5 sets of 20
C2. BB Row: 1358, 1458, 1558, 1658, 135*8
9.15.10: Hamstrings
Main Lift: Back Squat: 2753, 3153, 35515
Accessory:
A1. Back Squat: 245105
A2. Vertical Jump: 5 sets of 3
B1. GHR: 8/7/6/6
B2. Standing Calves: "8"103
B3. DB Rev Lunge: 40s18/side3
B4. Seated Calves: 7010*3
9.16.10: Chest
Main Lift: DB Incline: 85s3, 95s3, 110s5()
Accessory:
A1. DB Incline: 75s105
A2. Band Pull Apart: orange85
A3. Pull Up: BW35
B1. HS Wide Chest (weight/side): 9010, 10510, 11010, 1159/6
B2. DB Floor Fly: 20s10, 25s10, 30s10, 35s82
B3. Pull Up: BW3*5
Note: (*) - someone decided they wanted to spot me on my 110s set…by tapping me on the top of my head to let me know he was there and then pushing on my elbows as soon as the sixth rep started to slow even though it was halfway up
9.17.10: isolation
A1. Top Half Shoulder Press: 1858/8/7
A2. Delt Triad: 3 sets of 10 with 20s
A3. Ab Roller: 3 sets of 8
A4. Preacher Curl: 9583
A5. Reverse Curl: 45103
A6. DB Curl: 30s103
A7. Hammer Curl: 30s8/8/6
A8. Jump Rope: 3 sets of 100
B1. Reverse Tri Pushdown: 10012, 11012, 12012, 13010
B2. Tri Pushdown: 10012, 11012, 11012, 12012, 1308
B3. Ab Roller: 2 sets of 8
B4. Unilateral Cable Curl: 4510, 5510, 6510
B5. Reverse Curl: 45103
B6. Jump Rope: 3 sets of 100
C1. Band DB Curl: 20s5, 25s5, 30s5, 35s5, 40s5
C2. Band Pull Apart: 4 sets of 8
C3. Band DB Tri Ext: 20s5, 25s5, 30s5, 35s5, 20s20
C4. Band Pull Apart: 4 sets of 8
D. Jump Rope: 200 skips
9.18.10: Quads
Main Lift: Front Squat: 2253, 2753, 31510
Accessory:
A1. Front Squat: 215105
A2. Vertical Jump: 5 sets of 3
B1. Leg Press: 360253
B2. Seated Calves: 7010/10/9
B3. DB Step Up: 30s18/16/16
B4. Donkey Calves: 9015/13/13
B5. Jump Rope: 3 sets of 100 skips
9.20.10: Shoulders
Activation: Top Half Shoulder Press: 1853, 2053, 2253
Main Lift: DB Overhead Press: 70s3, 80s3, 90s7
Accessory:
A1. DB Overhead Press: 70s10/10/10/8/8
A2. Band Pull Apart: orange810
A3. Band Face Pull: red85
B1. Bradford: 9515/12/12/12/12
B2. DB Lateral Raise: 40s155
C. Delt Triad (seated front raise, lateral raise, overhead press): 3 sets with 20s – 10s, 11s, 12s (reps)
9.21.10: Back
Main Lift: Pull Ups: plus453, plus703, plus908
Accessory:
A. HS High Row (weight/side): 1355, 1605, 1805, 2005…13514
B. HS ___ Row (weight/side): 1355, 1455, 1555, 1655, 1754…9015
C1. Cable Low Row: 1855, 2055, 2255, 2455, 2754…17515
C2. Band Low Row: red205
Took a week off…moved, no internet, a/c, hot water, first week of grad school, just did some deload stuff that isn’t noteworthy…getting back to normal and worked out yesterday…
9.28.10: Back
Main Lift: Rack Dead: 4551, 4951, 5151, 5451, 5651, 5851, 6051, 6251 [PR] (with set of 3 pull-ups between each rack dead)
Accessory:
A1. Pull Ups: BW105
A2. Reverse Hyper: 150105
B1. Cable Low Row: 140102
B2. Band Low Row: Gray202
9.30.10: Legs
Main Lift: Back Squat: 2753, 3153, 3353, 3653, 3853, 4052
Accessory:
A1. Leg Press: 360253
A2. Jump Rope: 100 skips3
A3. DB Step Up: 20s15/12/12
A4. Donkey Calves: 225103
10.01.10: Push
A1. Seated Overhead: 953, 1153, 1353, 1553, 1853, 2053
A2. DB Lateral Raise: set of 30s10 b/w each set of A1
B1. Incline BB: 1453, 1653, 1853, 2053, 2253, 2453
B2. Pull ups: set of 3 between B1
C1. Flat BB: 1653, 1853, 2053, 2253, 2453, 265*2
C2. Band Pull apart: set of 10 between c1
10.03.10: Legs
Main Lift: Front Squat: 2753, 2953, 3153, 3353, 3552, 3751, 3951 [PR]…31512 [PR]
Accessory:
A1) Hack Squat: 3 plates/side * 15 r * 3 sets
A2) Jump Rope: 100 skips * 3 sets
A3) RDL: 30s * 15 r * 3 sets
A4) Vertical Jump: BW * 5 r * 3 sets
Tremendous progress on front squat, I just looked at first page and it was 315 x 2.
Hopefully I’ll get there, best I did was 305*1 on FS.
CPerf: thanks for the compliment…305 is strong, just stick with it and keep working
10.05.10: Back
Main Lift: rack dead (kneecaps): 4951, 5451, 5651, 5851, 6051, 6351 [PR]
Accessory:
A1) Pull-ups: BW105
A2) Rev Hyper: 150105
B1) Band low row: red blue * 20 * 3
B2) Cable low row: 140*12/12/10
10.07.10: Legs
Main Lift: Back Squat: 2253, 2753, 3153, 3653, 4053 [pr], 4253 [pr]
Accessory:
A1. Leg Press: 270303
A2. Jump Rope: 100 skips * 3
A3. DB Step Up: 35s12/11/10
A4. Donkey Calves: 22510*3
10.09.10: Push
A. DB Overhead Press: 60s3, 70s3, 80s3, 90s3, 95s2 [PR], 65s13
B. DB Incline Press: 65s3, 75s3, 85s3, 95s3, 105s3, 1151, 80s13
C. DB Flat Press: 70s3, 80s3, 90s3, 100s3, 105s3, 80s*13
*All sets SS with 10 reps of band pull aparts
Notes: don’t think having one day for pressing works…my pressing needs the most work…think I have to separate shoulders and chest…
Sunday: hamstrings – deads, hack squat-jump rope-db rdl-donkey calves circuit
Tuesday: horizontal upper – db incline & db row, dips & cable row, curls & extensions
Thursday: quads – front squat, leg press-jump rope-db step up-donkey calves circuit
Saturday: vertical upper – db overhead & chins, bradford & lat pulldowns, delt triad & pullapart
10.10.10: Hamstrings
Main Lift: Deads (singles): 315, 365, 405, 455, 495, 535*fail
Accessory:
(1) Hack Squats: 3 plates/side * 15 r * 3sets
(2) Jump Rope: 100 skips * 3 sets
(3) DB RDL: 35s * 15 r * 3 sets
(4) Donkey Calves: 300 * 10 r * 3 sets
Notes:
-Left shoulder nagging me again
-could barely even break 535 off the floor…next week I’ll ramp up slower because I’m only doing singles. (135, 225, 275, 315, 345, 365, 385, 405, 425, 445, 465, 485, 505, 515, 535)
10.12.10: Horizontal
A1. DB Incline: 65s3, 75s3, 85s3, 95s3, 105s3, 115s3 [PR], 80s16 [PR]
A2. DB Row: 65s106 (focusing on “feeling” the lats)
B1. Dips: plus4510, plus7010, plus708, plus4510, BW14
B2. Cable Low Row: 14010, 16010, 16010, 16010, 12014
C1. Tri Ext: 655, 855, 1055, 1255, 7515
C2. Bi Curl: same as c1
Notes: very nice…except for my left shoulder, which strangely hurt the most on biceps curls
10.14.10: Legs
A1. Back Squat: 2253, 2753, 3153, 3653, 4053, 4353 [PR]
A2. Vertical Jump: 6 sets of 3 reps
B1. Back Squat: 225104
B2. Jump Rope: 4 sets of 100 skips
B3. Leg Press: 270303
B4. Donkey Calves: 250*10/9/9
Notes: Think my left shoulder might be crushed from front squats…I was planning on front squatting but having the bar in that position killed my left shoulder so I switched to back squats
10.16.10: Vertical
(A1) DB Overhead Press: 65s3, 75s3, 80s3, 85s3, 90s3, 95s3 [PR], 100sfail, 65s16
(A2) Pull-Ups: plus253, plus453, plus703, plus903, plus1003, plus1103, plus1201 [PR], plus4510
(A3) Nautilus Pullover Machine: 1808, 2008, 2208, 2408, 2608, 2805, 3104, 15020
(B1) Bradford Press: 9515/12/10
(B2) Lat Pulldown: 10015/15/15
(B3) Delt Triad: 20s12/12/123 (front raise/lat raise/overhead press)