DE Upper
wednesday 3-20-13
warm up
Speed Bench—9x3—225 2 chains/side (5/8)
3 different grips
Super Set
Pull Ups—9x3 @ BW = 282
Rolling DMBs—6x10—60s
Rev Grip Lat Pulldown—5x10—170
should’ve went 10-20lbs heavier
Face Pulls—4x15—80lbs
different machine than normal
Cable EZ Curl—80x12, 90x10, 100x8, 110x6, 120x4, 130x2, 140x1, 150x1, Continous Drop Set everything in reverse with just enough time to change weights
Swiss Ball Crunches—somewhere between 75-100 reps
chains were half loaded at top compared to how i set them up w/SQ and DL. about 45-50lbs at top compared to full deload with SQ/DL which is roughly 90lbs. I find lifting with chains to be much more challenging than bands, so I might cycle them again sooner rather than later. Crushing a shake and sushi later
Just looked back at your post about playing football. You’re 6’5?!? Damn!
Makes all these lifts even more impressive.
[quote]Drake37 wrote:
Just looked back at your post about playing football. You’re 6’5?!? Damn!
Makes all these lifts even more impressive.
[/quote]
thanks. it makes lifting harder to perform but it helps me at most athletic events I try.
DE Lower
friday 3-22-13
warm up
Speed Squat—10x2—275+2 chains/side
to parallel foam, just repeated last week
Speed DL—8x1—365 + 2 chains/side
Sumo GMs—135x8, 225x8, 275x3x8
didn’t even use a belt
Belt Squat—1pl/sidex12, 2plx3x10
Leg Extension—100x10, 200x3x10, 100x20
Hanging Leg Raise—3x5 @ BW = 282
shins touch bar
pretty smoked. will probably do some mwod stuff and stretching and recovery things tomorrow.
You’re 282 now? I am just a little guy now :(.
[quote]StormTheBeach wrote:
You’re 282 now? I am just a little guy now :(.[/quote]
i keep trying to edge back into the 270s and every time the scale reads 279.8 I freak out and start eating a ton of food, get to about 287-288 and feel bad about myself. Then I slowly shrink down, and freak out about being small again. This is a weekly occurrence.
RE Lower
saturday 3-23-13
Did the same MobilityWODs again for my hips and ankles. Did some stretching stuff
Perfect BW Squats
Super Set
Band GMs—3x10/25
strong band
foam rolling
some of the MWOD stuff i really feel and some I don’t. Gonna just keep plugging away and hope to get more useful stuff. I think I have a much more ankle limitations than hip. mwod had a test up to determine this and i did exactly that, when I squatted down with a shoulder width stance, my feet naturally rotated out instead of staying neutral and my legs sitting back and open. if anyone else has this happens and knows some good things to cure this, I’m all ears. to stop it, my ankle almost rolls and the insides of my feet lift up to stay neutral. This isn’t good. just extra shit to work on.
ME Upper
sunday 3-24-13
warm up
Axel 2bd—5s—145x5/5, 235x5/5, 325x5, 365x5, 385x4 PR +20lbs +4 reps
best with this was 365x5
CG Incline—135x3, 225x3, 275x3x3, 225x8
very strict on the down set
Bent Row Camber Bar—135x8, 225x6, 315x3x6, 225x6
underhand, down set was very strict
Snatch Grip Shrugs—225x5, 315x2x5, added straps 405x5/5/5/10
wanted to stress upper back differently but grip was dead from bent rows
Dip/Weighted Pull Up—15/7, 14/6, 15/6—@ BW = 280/+25
Plank—1:31, 1:14 = 2:45
great day today. Got into a real competitive mode against my training partner. He only got axel 2bd for 365x4, couldn’t beat me on cg incline. We competed for max reps in dip/pull up. He’s better at dips so his were weight wereas i’m better at pull ups so mine were weighted. Beat him by a total of 3 reps. Planks were also for max time. He did 1:11 and 1:29 so i beat him by 5 seconds. It was good to get real competitive even for little shit. stoked about the 20lb PR in Axel 2bd
ME Lower
monday 3-25-13
warm up
Reverse Band SSB—5s—barx10, 155, 245, added strong bands 335, 425, 445, 455x3
sucked balls on these
Concentric Sumo SSB GMs—155x3, 205x3, 245x3x3, 155x8
back was completely parallel to floor, out of ropes
Seated Leg Curl—2plx12, 3plx12/12/10
Pull Through SL—4x12—150
Seated Calf Raises—3plx30/20/18, 2plx10 long stretches and flexes
CSR Side Bends—2plx12/side, 3plx3x10/arm
overall average day. Had off work from the crazy snow (perks of teaching) which kinda threw my day off cuz i never got going. laid around and played a lot of Super Street Fighter 4 and God of War: Ascension today. Got so lazy i didn’t really want to go to the gym and it showed with squats. the last set I could’ve gotten 5 but I couldn’t fully get into the lift and was having a lot of technical breakdowns. My biggest is I kept pulling the SSB handles to me which forces your upper back to round over even more making the lifts harder. I couldn’t keep the handles neutral or pushed away. This also led to my knees starting to cave in, so on the 3rd rep I just racked it. I could’ve forced the 4th and I really don’t know about a 5th. That got to me today. oh well, they all aren’t great. resting, eating, probably more video games cuz my wife has school work. Hopefully, I get a 2 hour delay tomorrow due to ice so I can recover from today.
RE Upper
monday 3-25-13
Band Pushdowns—4x25—light band
Super Set
Band Pull Aparts—4x25—mini band
lacrosse ball work on my upper back
foam rolling
RE Lower
tuesday 3-26-13
Foam Rolling
MWODs
Band GMs
Super Set
BW Squats
DE/RE Upper
wednesday 3-28-13
warm up
Bench—barx30, 135x8/8, 225x5/5/1, 275x1/1, 315x10, 275x13, 225x18
took a rest period of 5 minutes or so in between high rep sets
Neutral Cable Pushdowns—5x10—120
lighter but used short rest periods
Pull Ups—6x5 @ BW = 281
Renner Raises—4x12—20s
went light on these as well w/short rest periods
One Arm Preacher Hammer Curls—3x10/arm—25lb plate (held by the edge)
these sucked like this, finished w/EZ Curl—80lbx12
French Press—80lbx20 reps
Leg Raises—4, 2, 0 @ BW
upper body was just too smoked today to hold myself up
DE Lower
friday 3-29-13
warm up
Speed Squat—8x2—300 2 chains/side
slighlty below parallel foam box
Power Clean—135x2, 185x2, 225x1, 275x1, 295x1, 305x1, 315x0/0
my form is terrible. I hit 315 to my chest and cant catch it. Its kinda of an explosive reverse curl than “catch”
Jumps—tons of them
ME Upper
monday 4-1-13
Axel Mini Band BN—3s—barx15, 185x3, 235x3, 275x3, 325x3, 335x2 minis
CG Axel Floor Press—145x5, 235x5, 325x2, 275x2x5, 225x8
Floor Rows—135x5, 225x5, 315x3x5, 225x6 (super strict)
Renner Raises—4x12—30s
Hammer Shoulder Press/Pull Up/Dip—1pl/sidex20, 9, 10 @ BW = 283
Swiss Ball Crunches—100 reps
great day today. After the ME lift, I was pretty smoked but felt volume and intensity was pretty kickass for the rest of the day
ME Lower
tuesday 4-2-13
warm up
Reverse Band Deads—135x3, 225x3, 335x1, added strong bands 335x3, 425x3, 515x3, 605x3, 655x2
form went to shit on last set, should’ve gotten that for 3
Front Squats—135x5, 185x5, 225x5, 275x2x5, 225x6
GHR—3x6 @ BW 25 to chest
BW: 283
Standing Leg Curl—3x10/leg—70lbs
Ab Pulldowns—3x10—2 blue bands
more later
DE Upper
thursday 4-4-13
warm up
Speed Bench—9x3—225 double minis
did a 10th set w/245, normal grip, to check maintained speed
Super Set
Pull Ups—9x3 @ BW = 280
Incline Neutral DMB Press—5x12—75s
DD Handle Cable Row—150x8, 4x10x200
Cable Upright Row—4x10—150
Fat Gripz Twist Curls—3x10—30s
Fat Gripz BB Curl—barx25
10 Spread Eagle Sit Ups
10 Old School, Gym Class Sit ups
(abs cramped)
everything felt great today. Got all of this done in about 1 hour - hour 15. I liked doing the old school situps, I forgot how much they worked. might be going back to these for a while. Diet Stuff
4 scrambled eggs
can of tuna w/lite mayo
handful of Planters wholesome nut mix
some pulled pork bbq
monster absolute zero
trained
monster milk
dark chocolate hershey bar
spaghetti w/sausage n salad (couple of glasses of tea)
reese egg candy
1/4 bag of chex muddy buddies
Spoon full of Smart balance peanut butter
blueberry bagel
2 glasses milk
(all of this was about from 630 - 10pm
DE Lower
friday 4-5-13
warm up
Speed Squat—8x2—250 average bands
foam, parallel box
Speed DL—8x1—455
messed around with 2 sets trying to alter my setup and see if there is something better
Rack Pulls—135x5, 225x5, 315x3, 405x3, 495x3
right below the knee, i struggle with rack pulls, especially at this point
Belt Squat—1pl/sidex10, 2pl/sidex10, 2pl 25x3x10
Suitcase Deads—135/arm x5secs, 185/arm x5 secs, 225/arm x5secs
ME Upper
sunday 4-7-13
warm up
Axel Rope Pin Press—barx10, 185x3, 235x3, 275x3, 325x3, 365x3, 385x1
think the ropes were about .5" to 1" lower but it still sucked
Illegal Wide Axel—185x5, 235x5, 325x2x5 (PR 2 reps), 275x12 (PR 2 reps)
Plate Row Machine—2pl/sidex10, 3plsidex3x10
overhand
Seated Shrug Machine—2pl/sidex20, 3pl/sidex3x20
Weighted Dips—@ BW = 279 25x5, 50x5, 70x5, 90x3
could’ve gotten 5 but i really didn’t want to grind out 2 more
V Sits—2 sets @ 1 minute time
time to backload!!
ME Lower
monday 4-9-13
no warm up
SSB Foam Box Squats—barx10, 155x5, 205x3, 245x3, 295x3, 335x3, 375x3, 385x1
form really started to get bad, I was dragging ass and not focused, should’ve at least doubled 385
RDLs—135x5, 225x5, 315x5, 405x5, 495x2x5, 405x8
Seated Leg Curl—3plx10, 8, 8, 8
Leg Press—2pl/sidex3x20
took these easy
Seated Calf Raise—4x20—2pl
Decline Situp/Med ball tosses—3x10 @ BW = 279 15lb med ball
partner toss it to you in up position, lower then raise back up tossing med ball back to partner
ok day. video to follow
