7/06/09 (ME Lower)
A. SB Box Squats (2" below parallel) 65x10, 155x8, 245x5, 295x3, 335x1, 360x1, 385x1, 400x1 (Finally getting some semi respectable weights. 495x1 with the safety bar to a low box is my PR, which is equivalent to a 565 power squat to depth with belt only for me)
B. Speed Deads with quaded minis 295x1 for eight sets
C. Leg Curls 120x10,10,10
D. Calves
E. Abs
Thx bunny
Please forgive my ignorance, but what is a “football bar?”
Nice work, bb. Strong lockouts!
BB
way to make a comeback, looking strong.
nice work.
I want to guess and say the football bar is the cambered olympic bar
kmc
http://www.westside-barbell.com/specialty-bars/
Check out the football bar…very unique for pressing and emphasizes shoulders and tris
Thx strick and kmc
[quote]bigbumpy wrote:
http://www.westside-barbell.com/specialty-bars/
Check out the football bar…very unique for pressing and emphasizes shoulders and tris[/quote]
I’ve seen that before. Wasn’t sure what it was. Looks like it would be awkward…
7/8/09 (RE Upper):
A. DB BP 80x15,15,15 (Up to 85’s)
B1. Reverse Lat Pulls (Underhand Grip) 210x8,8,8
Superset with
B2. Band Pull Aparts x20,20,20
C. DB Side Laterals Left 30x8,8,8 Right 12.5x7,7,7
D. DB Shrugs 120x8,8,8
E. DB Preacher Curls 45x8,8,8
F. Grip
G. Abs
H. Rehab
7/9/09 (RE Lower)
A. Zercher Squats 135x10,225x5,275x3, 315x8,8, 325x8
B. GHR’s 25# 3x8
C. Calf Raises
D. Abs
Those are some serious zerchers. I’ve contemplated them, but keep chickening out. Great job!
Your RE and ME work is really nice.
good work
kmc
Ty strick and kmc. Week of 7/12/09 - 7/18/09 is all a deload week. I’m at the beach on vacation with family and I’m hitting the gym this week 4 times as usual, but just doing mostly machines with a few light benches, squats, and deads. I have been hitting it 17 weeks now pretty hard and my body just needs a little break. I’ll resume normal training on 7/19.
After 17 weeks it is a well deserved break. Which beach?
Hilton Head Island, SC…a whole family thing. BTW, my daughter’s 10u team in fastpitch softball qualified for the World Series in Mississippi next week. She pitched the final game in the state tournament with the following stats: 5 IP, 0 runs, 1 hit, 0 BB, and 14 Strikeouts. I’m so proud of her and her team.
7/18/09 (ME Upper):
A. 2 Board BP 135x10, 225x5, 255x3, 285x1, 315x1, 335x1, 345x 0
B. Green Band Reverse BP 385x3, 395x3, 405x1
C. One arm DB Floor Press Left 120x5/ Right 115x3
D1. DB Rows 120x8,8,8
Superset with
D2. DB Rear Delts 30x8,8,8
E. Trap Bar Shrugs 285x8,8,8
F. Banded Tri Pressdowns (Purple)x20,20,20
G. Grip
H. Rehab
7/19/09 (ME Lower)
A. SB Box Squats (2" below parallel) 65x10, 155x8, 245x5, 295x3, 335x1, 375x1, 400x1, 410x0 (Missed last one, but I actually didn’t squat at all last week so I’m happy just to tie the week before the beach)
B. Speed Deads with quaded minis 305x1 for eight sets (easy)
C. Leg Curls 120x10,10,10
D. Calves
E. Abs
The bench numbers are climbing. You’ll squat 410 next squat workout. Everything still feeling good?
7/21/09 (RE Upper):
A. BP 215x12,12, 225x10
B1. Lat Pulls (Underhand Grip) 210x8,8,8
Superset with
B2. Band Pull Aparts x20,20,20
C. DB Side Laterals Left 30x8,8,8 Right 15x6,6,5
D. DB Shrugs 120x8,8,8
E. DB Preacher Curls 45x8,8,8
F. Grip
G. Abs
H. Rehab
Yeah eco…all feeling well. Just have a shitload of work to still do to get back where I wanna be. Thx for asking. Hope your training is going well.
BB I like your work,
your very thorough and methodical.
nice job.
kmc