Mon 6-2-08
Upper 1, Week 2
Incline bench clusers (5 clusters of 5x1, 10s rest)
185 5x1, 185 5x1, 190 5x1, 190 5x1, 195 5x1
Pullup clusters (5 clusters of 5x2, 10s rest)
30 5x2, 25 5x2, 25 9 reps, 20 9 reps, 20 9 reps
Flat Neutral grip db bench
1x4 90, 2x7 85
Pronated CSR
3x6 80
Cable backhand
3x12 20
Zottman Curls
2x10 30, 1x8 30
Great workout today. Felt really good, and seemed to get stronger as the workout progress, unlike last week when i was near death, ha. Solid day.
Wed 6/4/08
Lower 1, Week 2
Box Squat to 13"
8x2 145
Reverse DB Walking Lunge
4x6 65
GHR
1x8 2 wvests, 1x7 2 wvests
Backward Sled drag
105x1 trip, 135x2 trips
3x10 Ab wheel
Thu 6/5/08
Week 2, Upper 2
Bench
8x3 115, 155x2, 185x2, 200x3, 205x3* PR for 3 reps
Closegrip
1x5 175, 1x5 185, 1x4 190
1 Arm db row
1x5 95, 2x5 100
Reverse Row
2x10 +25, 1x8 +25
Scap Pushups
3x15
Band Pushups
16xpurple band * PR with purple
Sun 6/8/08
Week 2, Lower 2
Sumo deadlift
6x2 175
Overhead squat
2x8 85, 1x6 85
DB Reverse Lunge
80x6, 2x6 85
DB Suitcase DL
2x10 50
Back felt shitty again today.
Mon 6/9/08
Upper 1, Week 3
Incline Barbell Clusters (4x1 x 6 clusters)
2x4 195, 1x3+1 195, 3x4 190
Pullup Clusters (4x2 x 6 clusters)
35x8, 35x8, 30x8, 25x8, 25x7, 25x7
Flat neutral grip db bench
2x8 85, 1x7 85
CSR Pronated grip
3x8 75, 1x6 75
Cable backhand
2x12 20, 1x8 20
Zottman curls
3x10 30
Definetly didn’t feel as good on incline as last week, but i did do overhead squats yesterday, and also played golf yesterday. Pullups were stronger this week.
Tues 6/10/08
Track
6 x 100 meter buildups @50%
Stair climbing 20s up x 10 trips
Real light today as soft tissue work yesterday has done a number on my back. Just wanted to get moving, but buildups bugged my si, while stairs did not.
Wed 6/11/08
Squat to 14" box
10x2 155
DB Reverse Lunge
80x6, 85x6, 90x6, 85x6
Suitcase deadlift
3x10 40
Track
3x 100 meter builup @ 50%
Stairs 10s up x 20 times
Buildups were not going well, so i bagged them early on. Again no pain during stairs, but i was not exactly going all out. SI didnt feel great during squats, but was an improvement over last week. Same with lunges, and surprisingly no knee pain though my right knee was bugging the crap out of me while travleing yesterday.
Thu 6/12/08
Peoria IL
Upper 2, Week 3
Speed Bench
10x3 125
1 arm db row
5x5 95
Close grip bench
1x5 180, 2x5 185, 1x5 180, 1x6 180
Inverted rows
1x8+2 25, 2x10 10, BWx15
Scap Pushups
3x15
Mon 6/16/08
Upper 1, Week 4
Pullups
1x5 25, 1x5 30, 1x5 35
DB Bench Press
1x6 85, 1x6 90
1 Arm db row
2x5 95, 1x5 90
Cable backhand
3x12 20
Zottman Curl
1x10 35, 1x10 30
Tues 6/17/08
ATL
Lower 2, Week 3 (out of order i know)
Sumo
4x2 175
DB Reverse walking lunge
1x6 60, 4x6 70
Overhead Squat
4x6 95
Natural GHR
8, 6, 6
Thu 6/19/08
Box Squat (13")
5x2 165, 185x3, 205x3
DB Reverse walking lunge
3x6 75
GHR
1x8 MWV, 1x8 BW
Ab Wheel
2x10
Reverse sled drag
4x1 trip (40 yards) 135lbs
Fri 6/20/08
Upper 2, Week 4
Speed Bench
5x3 135, 175x3, 195x1, 215x1, 230x0F, 225x0F, 185x7
Close grip bench
175x5, 180x5
Pronated CSR
80x6, 85x6
Blast Strap Rows
3x10 BW
Scap Pushups on medball
3x12
I SUCK!! I can’t believe i missed 225 again… 215 was really easy, i smoked it, could have had an easy double with it. Got convinced to go with 230, but let the bar come up to high on chest and lost the groove.
Waited about 5 minutes, and missed 225, tho i touched closer to sternum. I am definetly frustrated with being such a vagina… At least the CSR’s felt like cake.
Sat 6/21/08
Lower 2, Week 4
Sumo Deadlift
6x2 185
Overhead Squat
95x6, 95x6, 95x5
Reverse DB Lunge
3x6 85
Short one today. Back felt much better during deads and overhead, though it did bug me a bit during lunges on upper left hand side.
Well, i havent updated this thing in a couple months, but i have continued to train. I have tried to let my back sort itself out, and basically focused on upper body 3 times per week, with some very light single leg work each session(50% of normal loading). Tested last Friday. Here were my results
Bench
210, 215, 235*PR, 240xF, 185x10 (185rep PR)
Chinup (@188)
75x3*PR, 80x1F
Broad Jump
A whole bunch of upper 90’s with 1 100"
VJ
A bunch around 25.8, with 1 at 26.1"
Standing Barbell Press
140x1
Push Press
155x1, 165x1, 175x1*PR, 185x0
I did not test my deadlift or squat due to aforementioned lower body layoff. I am really looking forward to deadlifting again here shortly…
So overall, in the past 4 months i increased my bench by 20lbs, 3 rep chinup by 10, Broad Jump by 2", VJ went up a measly 0.7", and Barbell Press/PushPress went up 5lbs without any real shoulder or lower body work…
I definitely fell short of my goals, but did bust through with a couple PR’s so i can take something away. The name of the game will be soft tissue and mobility work for the next month, before i get back to focusing on the 400+ deadlift goal.
Also wanted to give a big shout-out to EC, Tony G and Brian for their programing help. And 1 more thumbs up for “Maximum Strength”…
Tues 9-2-08
Band Speed Bench (single band looped under bench)
6x3 95+purple
Pullups
25x4, 35x4, 35x4, 35x4
Floor Press
80x7, 85x7, 85x7
Seated Cable row
150x8, 165x8, 165x8, 165x8
FacePulls
3x10 100
DB Curls
2x8 40
Band Pushup Finisher
1x12 with Purple+red
Felt like crap (until my Spike) after a weekend of moving, cigars, beers and not enough sleep. Down a little in strength, but good to sweat in the gym. Also, first time doing low band bench, and i liked it… Will probably lay off lower body for the rest of this week, and then start to work it back in next week.
Fri 9-5-08
3 Board Bench
205x3, 215x3, 225x3, 225x2, 210x5
CSR
90x8, 115x8, 120x8, 125x6
1 Arm Incline DB Bench
3x8 65
Standing Cable row
90x8, 2x8 110
Pallof Press
2x3 (10s hold) 45
Reverse Barbell Curl
2x8 75
New gym today, but i think this place will work out well as they have a trap bar, rack, db’s to 130, CSR. A little dissapointed at where i was with the 3 board press, but again, the past week has not really been ideal… Alternating db press was pretty easy, go up to 70’s next week.
Mon 9-8-08
Speed Bench vs Band
8x3 105 + Purple
Pullup
25x4, 35x4, 40x4, 40x4
DB Floor Press
85x7, 90x7, 90x6, 75x12
Cable row
140x8, 3x8 160
Facepulls
3x10 100
DB Curl
2x6 45
Band bench felt a little harder than last week. Also, 85’s felt heavy on floor press, but then the 90’s felt good. May need 1 or 2 warmup sets on floor press i guess.
Wed 9-10-08
High Trap Bar deadlift
135x5, 135x5, 155x5, 175x5, 185x5
1 Leg RDL vs Cable
3x8,8 35
1 Arm DB Push Press
40x6,6 50x6,6 55x6,6
Cuban Press
2x12 10
Palloff Press
2x10 60
Hammer Curls
3x8 40
Not a very intense workout, just wanted to get some light assistance work. This is first time i have deadlifted in a while, so i took it really slow and will wait to see how my back feels tommorrow. Also, i hate the octagonal weights, they may become an issue when deadlifting heavy. DB push presses bugged shoulder like crazy, and were much lighter than what i can do with a kettlebell (70x6).
Fri 9/12/08
3 Board Press
215x3, 225x3, 215x3, 205x5
CSR
115x8, 125x7, 115x8
1 Arm db incline
70x5,5, 70x4,4 , 65x8,8
1 Arm standing cable row
3x10,10 110
Reverse barbell curl
75x10, 80x7
Pallof iso holds
40x3,3 40x3,3
Man, i don’t know what was going on today. My 3 board presses have sucked ass the last 2 weeks, and each set was pushing it pretty close to failure. Also, the difference between 65 and 70s was pretty big on single arm incline…
Tue 9-16-08
Speed Bench vs Bands
95x3, 105x3, 6x3 115
Bench
185x2, 205x2, 210x2
Pullups
35x4, 40x4, 45x4, 35x4, 35x4
DB Floorpress
95x5, 90x3F*, 90x7, 90x7, 80x10
Cable row
2x8 170, 2x6 170
Palloff Press - 10s Iso hold
30x3,3 35x3,3 40x3,3
DB Hammer Curl
45x8, 45x6, 45x6
Much better session today. Speed benches were good, but the regular bench sets were terrible after the sets of bands… The eccentric on the sets of 2 were terrible, as i dropped the weight waaay too fast and i am having a hard time keeping my arch on these benches. However, floor presses and Pullups were solid today as this was the first time using the 95’s.