RE Upper
monday 3-4-13
Band Pushdowns—4x25—light band
static stretching
ME Lower
monday 3-4-13
warm up
Reverse Band Deads—135x8/5, 225x5/3, added bands 315x5, 405x5, 495x5, 585x5, 635x3
blue bands = strong bands
SSB Pause Squats—155x3, 205x3, 255x3, 295x3, 335x3, 225x8
below parallel, 3 count holds
GHR—3x10—BW = 284
prisoner style
Belt Squat—1pl/sidex15, 2x12x2pl
no lockout
Donkey Calf Raise—same rep/weight scheme as belt squats
Band Pulldowns—3x10/10/10/10 w/blue band
10 wide stance, 10 wide left foot forward, 10 wide right foot forward, 10 close stance
ok night tonight. I wanted 635x5 on the reverse deads but I was really out of gas more than the weight being heavier. I haven’t pulled for reps in a long time and its fucking exhausting. glad tomorrow is a day off/light RE lower day. going to eat myself into a coma and watch The Office reruns with the wife. I love that show
RE Lower
tuesday 3-5-13
Band GMs----5x20—strong band
stretching
DE Upper
wednesday 3-6-13
warm up
Speed Bench—9x3—225 + doubled minis
3 grips inside rings
Super Set
Pull Ups—9x3 @ BW = 281
DMB Rollbacks—5x12—50s
haven’t done these in a while, it sucked
DMB Rows—3x10—150s
used straps cuz the handle rolls, forgot how bad these suck
DMB Lateral Raises—10sx25, 20sx20, 30sx15, 40sx10, 30sx10, 20sx10, 10sx10
Fat Gripz Concentration Curls—12, 12, 10/arm—20s
no rest in between sets, Fat Gripz Twisting Curls—12 reps w/20s
Swiss Ball Crunches—2x25 @ BW
ok day today. Felt a little slow on bench today but I haven’t been feeling to well today and I went drinking last night so Im sure that didn’t help.
RE Upper
thursday 3-7-13
Band Pushdowns — 100 reps w/Light band
Stetching
What are you going to do differently this time around? And how many multiply meets have you done?
[quote]frankjl wrote:
What are you going to do differently this time around? And how many multiply meets have you done?[/quote]
that was my second multi ply meet and I’ve bombed both in the squats. I need a) a much stronger top end strength to handle the gear and b) more work in the squat suit. I’ve probably only been in the suit with straps up and tight about 6-7 times including the meets themselves. I feel very uncomfortable getting down because i’m not strong enough for it up top and only have a small wiggle room for weights to be lifted. I have to address those issues.
RE Work
friday 3-8-13
Band Pushdowns----100 reps w/light band
Band GMs----100 reps w/strong band
stretching
DE Lower
saturday 3-9-13
warm up
Speed Squat—10x2—255 120ish in chain
slightly parallel to foam, think i might have to drop to 80ish in chain
Speed Pulls—6x1—405 120ish chain
these sucked, a)used a bar that is super stiff, b) chains were swinging off ground making it much harder
Pause GMs—135x6, 225x6, 315x3x6
somewhere between conventional and sumo stance
Farmer Carries—200’x105/hand, 200’x175/hand, 50’x175/hand in 11 seconds
no belt/wraps/straps
Pulldown Abs—4x15—100lbs
more tomorrow
Sunday morning
3-10-13
i don’t really know what to call this other than a friend called me in to help be an extra in a what turned out to be a very aggressive “2 hand touch” football league of 7 on 7. They needed some basic stats for programs so I did a couple agility/sprint things for them and have to say I was impressed that I ran 3 attempts in the 4.9 range for the 40yard and sub 4.9s at that. The next two hours made me sad that I don’t play football anymore and never got to play tight end because out of our 3 game tourney this morning the stat keeper (some guys wife) said I amassed 36 catches for 309 yards and 6 tds. and as safety (cuz i suck at coverage) i had 4 picks. Needless to say, at 6’5 and 280 playing “2 hand touch” (to the ground)…I smashed normal people. legs were fried though. might have to join this league on the regular
ME Upper
sunday afternoon 3-10-13
warm up
Concentric Axel CG—5s—95, 145, 185, 235 275, 325, 365x3
pressed out of safety ropes
Illegal Wide Axel—145x3, 235x3, 325x3x3, 285x10
Cable Row—150x10, 200x6, 250x3x8, 300x6 strict/x4 loose, 200x10
straight bar
Rear Delt Fly—4x10—35lb/arm
lying face down
Overhead Rope Tri Extension—100x20, 150x2x10, 100x20
did these all elbows out like a Tate Press
L Holds—3x8 seconds @ BW = 282
these sucked
good day today. wasn’t sure how training was going to go with the football earlier but it was fine. I don’t like pin pressing because it hurts my shoulders and it never feels to be in the groove. By hanging the bar from safety ropes, I can still get a correct height, no shoulder issues, and have a more natural feeling press and groove compared to pin presses. More later
RE Upper
monday 3-11-13
Band Pushdowns—100 reps w/light band
stretched
ME Lower
monday 3-11-13
warm up
SSB Foam Box SQ—5s—barx8/5, 155, 205, 245, 295, 335, 365
parallel @ BW, drops slightly below w/added weight
RDLs—135x3, 225x3, 315x3, 405x3, 495x3x3, 405x8
Leg Extension—4x12—150
Seated Calf Raise—3plx3x12, 3plx20
Back Raise—3x15 @ BW = 282
Russian Twist—2x10/side—25lb
after training 3 days in a row, last 2 reps made my whole body cramp
great day. I was surprised how well I did in the gym considering this is the 3rd straight training day, 2 days from the last lower day, and sprinting in between. My whole lower body was feeling like a someone was holding a blowtorch to my hips while stabbing my hamstrings…just fucking awful. I will dub this weekend “Leg Cancer” and move on to a needed day of rest tomorrow.
DE Upper
wednesday 3-13-13
warm up
Speed Bench—9x3—225 double monster minis
3 different grips
Super Set
Pull Ups----9x3 @ BW = 283
Rolling DMB Extensions—50x15, 60x12, 70x10, 80x8, 50x15
Rev Grip Lat Pulldown—160x15, 170x12, 180x10, 190x8, 200x6, 160x15
Single Arm DMB Lateral Raise—20x12/arm, 25x10/arm, 30x8/arm, 20x12/arm
Fat Gripz BB Curls—65x12, 85x3x10, barx50
Plank—3x45 seconds @ BW
Dips----14 @ BW
Super Set
Neutral Pullups—11 @ BW
good day today. my hip flexors and groin are still incredibly sore and it feels like i might have a slight pull in my groin. Lots of volume today. The dips/pullups at the end was a contest between a friend and I on who could get more total reps with one set apiece. He beat me with 18 dips (my shoulders can’t handle these well) but I smoked him on pull ups to his 5. Needless to say, I won. body is not used to this volume still, so i’m going to be continuing to keep extra workouts out this week, especially the way my groin is feeling.
DE Lower
friday 3-15-13
warm up
Speed Squat—barx5, bar 80lb chainx5, 135x5, 185x2, 225x2, 275x2
my groin felt like it was going to tear something so I stopped did these to replace it
Seated Leg Curl—5x10—2plates
Band Abduction—3x10—mini band
Speed Pull—8x1—385 80lb chain
chain is swinging when i stand
Reverse Hyper—3x12—275
just calling it by what it would look like on a bar
gotta get this groin/adductor thing regular
RE Everything
friday 3-15-13
Band Pushdowns—4x25—light band
Super Set
Band Pull Aparts—4x25—mini band
Super Set
Band GMs—4x25—strong band
stretching and foam rolling on saturday followed by copious amounts of booze
ME Upper
sunday 3-17-13
warm up
Axel Reverse Band Bench—barx25, 145x5, 185x5, 235x5, added bands 325x5, 415x5, 505x1, 465x5
strong bands, these suck with the axel, medium grip
Axel 3Bd—235x3, 275x3, 325x3, 365x3x3, 275x20
comp grip, heavier weights feel super unstable with axel but overall was light
Chest Support Row—1plx10, 2plx8, 3plx6, 4plx10, 4 10x8, 4 25x6, 4 25 10x4, 3plx10 strict
wide overhand grip
Seated Shrug—1pl/sidex20, 2plx20, 3plx15, 4plx15, Continuous Drop Set 4plx10, 3plx15, 2plx20, 1plx25
plate loaded machine
Seated BB Military—4x10—135
alternated behind the neck/in front for 2 sets of both, finished with a hold for 30 seconds
Ab Wheel—3x10 @ BW = 280
from the knees
overall good day. wondering if drinking yesterday affected me some but not real worried about it. The axel sucks to press with. It takes a lot of stress off the elbows, wrists, and shoulders but it makes it hard to stabilize and keep a groove. The weights never felt that heavy and im sure with a regular bar i would’ve used more weight or got more reps but it is what it is. groin/adductors were feeling better today but low body is still very tight. gonna start foam rolling and stretching more often so i can loosen back up.
RE Upper
Monday. 3-18-13
Band Pushdowns----4x25----light band
Band pull apart—4x25—mini band
ME Lower
Monday. 3–18-13
Warm up
SSB GM—5s—barx5/5/5, 155, 205, 245, 295, 305
These started to get super ugly, my upper back just couldn’t handle the heavier weights…weak point
Deficit Deads—135x3, 225x3, 315x3, 405x3, 455x3x3
3.5" height, weights felt decent, prolly could’ve done 475 for the 3x3
SLDL—315x8
No belt, dbl overhand grip. Grip gave way or I could’ve gotten 10-12
GHR—5@BW = 281, 3x5 @ BW 25
Belt Squat----3x12—1pl/side
Groin/hips still bothering but this helped
Suitcase Deads—95x5 sec/ arm, 135x5/arm, 185x5/arm, 225x3secs R/ 1sec L, 135x10sec/arm
No straps
Eating some wawas buffalo chicken bites and a quart of chocolate milk and then eating some pepperoni pizza and whatever else I can find
RE Lower
tuesday 3-19-13
Did several different mwods for my hips and ankles and it seemed to work and loosen me up. Very tight ankles and hips. roughly 12-15 mins
Foam Roll about 5-7 minutes
Band GMs—2x25 strong band
super set
BW Squats—2x10
was trying to keep these perfect, toes twist out as i descend and hard to sit back and stay upright (hence the mwods)
Used lacrosse ball on my right hamstring and shoulder for a combined 15-20minute