DE Upper Body
Lockout bench-4
DE lower and deadlifts 3/22
Speed sqiat w/ buffalo bar
155x6x2
Rack Pull on Pin#4
225
315
405
455x1
495x1 I couldnt get it conventional, but I got it sumo
Pull throughs
green band 3x20
DB rows
155x8 I tweaked something in my bicep so I stopped.
Cable rows
120x3x8
curls
Sled drags
Hello, I’m an athlete trying to train from the park down the street from the house, I have 2 resistance bands, one dumbell interchangeable up to 50lbs., a pull-up bar, a 20lb weighted vest and wanted to see if anyone can help me out with a workout regimen with what I have. It would be greatly appreciated, I’m training for a combine I got invited to on June 5th in Atlanta, and want to be the best just don’t really have what is needed to be best, can anyone help me out, I play football and I play corner back. Thanks and God Bless!
Hello, I’m an athlete trying to train from the park down the street from the house, I have 2 resistance bands, one dumbell interchangeable up to 50lbs., a pull-up bar, a 20lb weighted vest and wanted to see if anyone can help me out with a workout regimen with what I have. It would be greatly appreciated, I’m training for a combine I got invited to on June 5th in Atlanta, and want to be the best just don’t really have what is needed to be best, can anyone help me out, I play football and I play corner back. Thanks and God Bless!
ME Bench 3/26
Floor Press
95
135
165
195
225x2x3
255x3 did 4 but the 4th was forced
3 Board bench
315x1.5 felt heavy, my setup wasnt good
5 Board Lockouts
335x5 got 4 easily, the 5th was hard, needed a little help
Chest supported rows
3 plats
Box squat 3/26
SSB low box squat
115x5
155x3
205x3
245x2x2
265x2
305x2 did 3 but got stuck on the box. Still a 10 pound PR
Speed deadlifts
145x2
185x2
275x2
Band pullthroughs
green x2x20
glute bridge
135x8
185x8
25x8
Step ups
145x4x8
jump rope
farmer walks
stretch abs
I felt like today was a decent day, nothing too spectacular, back is kind of sore still. My cardio is getting better, and my jump rope skills are improving. I think the pullthroughts and abs are helping alot with my back. I’m taking it a little easier this week, only 2 training sessions, its spring break so i’m going to be out and about Michigan for the week, going up to the annual SuckerFest and hanging out with people, and just taking it easy.
3/29 ME Upper
for the record I HATE benching on Mondays, everyone else thats weak does it and I dont like to be like them. but I had the power rack and bench to myself tonight
Floor Press
115x3
135x2x3
165x3
195x3
225x2x3
260x2 I didnt get a PR like I really wanted, but it was still decent, no leg drive sucks
4 and 5 board lockouts
315 4 board
335 4 board
355 5 board x 3 reps
Not really a PR but kinda is. I definately had 365 in me, but next week I’m backing it down to 2 boards and thats it, the last 2 weeks I wanted to just kind of mess aorund with heavier weights, dunno if it will carryover to full range. Having that much weight in my hands isnt too bad anymore. I need to do more speed work to keep up with my lockout.
Incline DB
45x12
55x2x12
Cable fly (have no reason for this except it sounded good, not even gonna post anything on is)
Lat pulls
120x2x8
Bicep curls
70x3x8 strict w/ straight bar.
Jump rope is improving!!
Decline Sit-ups
Overall good day, I feel stronger, but I’m gaining weight whereas I want to lose it, I’m not eating right (shocker) and so cardio isnt really doing much for me. I am taking a break from competing till fall, I want to focus on football instead, and I think the cardio and jump rope will help my footwork. I might have a buyer for my squat suit which would be nice, I kinda want to sell it but I dont. I do want to get it modified with Velcro straps if I keep it.
3/30 ME Lower
Box squat onto parallel box
135
185
225
255
275
315
NO power on these absolutely none. I am pissed.
Arched Back GM
135x5
185x5
205x2x5
225x5
Band leg curls
purplex2x40
Hip Adductors
Today sucked.
Ok so I needed a change and I found one-5/3/1 yes I already tried it yes I am trying it again, I am going to do do about 7 or 8 or maybe more cycles of this. I think it will work if this goes to plan. Ts simple, easy, and its proven…look at blacklabel
Deadlift
135
185
225
300x5
320x5
340x7 all from a dead stop
good morning
135
185x2x5
205
225
kroc row
100x2x10
100x15
hanging leg raise.
4/7/10 bench
105
135
160
200x5
215x5
230x7 no pr but its still ok, used no wrist wraps and took much shorter breaks
tri extensions
35x2x8
lat pulls
160x2x8
sit ups on roman chair
ran out of time today
also ran a couple bleachers
[quote]brauny96 wrote:
Ok so I needed a change and I found one-5/3/1 yes I already tried it yes I am trying it again, I am going to do do about 7 or 8 or maybe more cycles of this. I think it will work if this goes to plan. Ts simple, easy, and its proven…look at blacklabel[/quote]
Thanks for the shoutout! haha
And im glad that you will be trying it for a longer period of time. You will see much more results, and im sure youll get a 500 pull in no time.
Squats & lower 4/9
135
185
225
275x5
290x5
305x7
This was the first time in a while that ive walked out weights, but it didnt really make a diffrence in my strength.
GHR
clean and jerk
jammer lineman machine.
roman chair sit ups
4/11-4/16 TRAINING
4/11
DEADLIFT
worked up to 360x5 all dead stop
GoodMornings
185x4x5
205x5
GHR
4/14
BENCH
worked up to 240x4 (felt really shitty)
Incline Dumbell
55x2x8
65x10
LatPull
Close grip bench
185x2x8
205x5
215x3
lat raise
4/16
SQUAT
worked up to 325x5
no assistance work
…
Overall…not a great week of lifting, but not bad at the same time. My bench is sucking again, I dont know what the problem is, might need to switch up my had placement. M squat is getting better, I can hit depth without rounding my back.
Havent posted in my log for over a month, and thats because there’s really nothing worth posting. My training is in the shitter currently, and Ive been too busy to do cardio on the days I train, and I cant afford to go to my gym to do alot of cardio, because its too far out of the way to go every day. Ive been working my ass off, and now on top of everything i’m taking a college course. Ive Changed my training…AGAIN, but I entend to stick with it, because I enjoy doing it and Ive seen my lifts go up, especially upper body.
SUN.- Speed bench
MON.-Speed Squat
Friday 5/21
ME LOWER
SQuat w/ reverse bands (purples)
135
185
225
275x3
315x2 w/bands added*
345x2
365x2
405x1
405 was a grinder, I havent used that much weight in a while and I could notice it.
Deadlift Against Bands
135x2 minis
225x2
275x2
315x1
I’d say the bands give around 90-100 at the top. I made a homemade platform, just like Bob Gaynor’s
Band pullthroughs
DB Hammer curls
RDL’s
Will have vids up of the squat.
Sun 5/23
DE bench
125x9x3
jm press
tri extensions
hammer strenght row
low rope row
5/24
DE lower
speed squat
135x2x3
185x2x2
225x2x2
240x2x2
speed dead
225x1
275x4x1
good morning
225x2x5
275x4 PRx2 reps
machine row
115x2x8
ME Upper 5/26
Bench against mini bands
95
95 bands*
135*X5
165X3
185X2
200X1
Little back work and that was my day
ME Lower 5/28
Squat against purple bands
bands
95 bandsx8
135x5
185x3
235x2
275x2
315x2
345X1 sunk it deep, have video of it
355x1 cut it bout 2 inches high.
Reverse Green band deadlift
365x2
415x1
465x1
405x2
The band tension on these stopped at the knees.
Hammer curl
40x4x10
Glute Bridge
225x8
275x8 PR
275X10 PR
Good session tonight, everything felt good, lots of power and speed.