ME Upper
sunday 7-7-13
warm up
2Bd—315x3, 365x3, 405x3, 425x3, 365x6
probably had 10lbs more, but i tried for a heavy single w/455 and got halfway and stalled
Incline—225x3, 275x5, 275x3 drop to 265x2
probably should’ve done 265 for my 2x5 but I was feeling good and it didn’t pan out, so I adjusted
Bent Row—135x6, 225x6, 365x3x6, 315x8
Lateral Raises—50s—8,8,12
Dips/Pull Ups----12/25, 12/25 = 74 reps @ BW = 276
Planks—various stuff having fun with it
ME Lower
monday 7-8-13
warm up
Defiict Deads—3s—405, 455, 495
2.625" mats, dropped mats and did 495x3,2=5 total reps
Front Squats—225x1, 275x1, 295x2x5
RDLs----3x8—315
Seated Calf Raises—1plx30, 2plx20, 3plx3x10
Front Squat Holds----4x10 seconds—405
deads kinda sucked. Last month I tried 495 for 5 but only got it for 3 so i figured when going for 3s, I could push that a little bit. couldn’t get 525, 515, or 505 for even a single, so I just lost the mats and went for reps. I’m thinking as well i might need to lose a mat or two and be around 1.75" to 2.2" instead. the upper 2" range puts me in too awkward a position, that is so far away from normal pulling that I don’t think it is going to help much. probably next cycle, more later
DE Upper
wednesday 7-10-13
warm up
Speed Bench—9x3—245 2x monster mini’s
3 different grips, 10th set w/275x3 normal grip
DMB Incline Bench—90x12, 100x10, 110x7, 110x6, 120x3, 80x12
I should’ve started with 80s and I would’ve gotten my reps of 12-10-8-6-4, but i got greedy and started too heavy
Cable Neutral Rows—3x12—200lbs
Seated BB Military----2x8—135
behind the neck
EZ French Press----3x8----120lbs
super set
EZ Reverse Curls----3x10----120lbs
Leg Raises—3x15 @ BW = 275
in that chair thingy where you support your body w/your forearms
solid day. didn’t really want to be there today. from my neck to my calves are pretty sore from sunday
DE Lower
friday 7-12-13
warm up
Speed Squat—12x2—300
all felt awesome
Speed Deads—10x1----405
felt awesome
Renner Lunge—135x8/leg, 185x6/leg, 225x4/leg, 135x8/leg
i’ve been doing these by holding the barbell in front squat position, i’ve never seen this done before and don’t want to call it Front Loaded Lunges or some shit. so i’m naming them after me. they hammer everything from that both lunge and front squats do
Sumo RDLs—135x10, 225x2x10
felt some popping in my right hammy on lest rep of last set, so I just left after this. never seen these either but they hit the hammy’s pretty good, easy name to come up with though
i’m gonna have to compile a video with all the little variations of lifts I’ve named after myself here soon lol
ME Upper
monday 7-14-13
warm up
CG Incline----barx30, 135x5, 185x3, 225x3, 255x3, 275x3, 285x3, 225x6
Ballistic Bench----135x5, 225x5, 315x2x5
these are much harder than normal benching
Bent Row—4x10-----225
underhand, kept it tight and focused to lessen any stress to my hamstring
Renner Raises—3x8----50s
then 25s for 15
Dips/Pull Ups—10/5, 10/5 = BW @ 276
deep slow controlled dips, ultra wide more controlled pull ups
Hanging Leg Raises----3x6 @ BW
shins to bar above
ME Lower
monday 7-15-13
warm up
GMs—315x3, 365x3, 405x3, 425x3, 315x6
Low Box Squat----135x5, 225x5, 315x5, 365x2x5
Leg Press----4pl/sidex10, 5plx10, 6plx3x10
Lying Single Leg Curl----4x10/legx50lbs
Seated Calf Raise----1plx20, 2plx20, 3plx3x10
Weighted Side Bends
DE Upper
wednesday 7-17-13
warm up
Speed Bench----9x3----245
3 different grips, 10th: 275x3
DMB Incline----6x10----90s
last set was only 8 reps
Hammer High Row----2pl/sidex10, 3plx3x8, 2plx12
Rear Delt Flys----3x8—35/arm
machine where you lace face down
EZ French Press—4x10----120lbs
Super Set
EZ Curl----4x10----120lbs
alternated underhand/overhand
Swiss Ball Crunches----3x20 @ BW = 275
ME Upper
monday 7-29-13
warm up
CG Bench----barx30, 135x8, 185x5, 225x5, 275x3, 315x1, 365x1, 385x1, 405x0 (twice), 315x7
Floor Press—225x5, 315x7
Chest Support Rows----2plx6, 3plx6, 4plx6, 5plx4x6, 4plx8
Rounded Shrugs?----135x10, 225x10, 315x3x10
rounded upper back and leaned forward summer to target more of middle upper back
some ab thing
ME Lower
tuesday 7-30-13
warm up
Pause Squat----barx12, 135x8, 225x5, 315x3, 405x1, 425x1, 455x1, 475x0, 365x6
Double Overhand Deads—225x5, 315x3, 405x8
last rep I was holding on by fingers
Leg Extension----200x10, 250x3x8
Lying Leg Curl----60lbx10/leg then 10 double leg x 3 times
Standing Calf Raise----3x10----300lbs
Pulldown Abs—120x15, 150x12
DE Upper
wednesday 7-31-13
warm up
Speed Bench----9x3----245 double minis
3 different grips, 10th set–275x3 normal grip
DMB Presses----5x12-----60s
DD Cable Row----3x8----300
drop set 200x20
Rope Tri Pushdowns----4x12—150lbs
EZ Curl—3x10—120lbs
super set
EZ Reverse Curl----3x10—120lbs
Roman Chairs----3x10 @ BW = 275
Getting ready for a raw push/pull at my gym. The MD Larry Garro Memorial. 4 weeks out going for a 405 bench and 605 pull.
ME Upper
Sunday. 9-1-13
Pause bench—up to 3x3 with 365
Close Grip BN—3x6—315
Chest Support Row—3plx6, 4plx6, 4 25x4x6
Face Pulls—3x20—150
Hammer Incline—2x10/arm then 10normal w/70lb/arm
Super Set
Neutral Grip Pull Ups—2x8@BW = 272
ME Lower
Monday. 9-2-13
Squats—up to 3x5 @ 365
Deficit Deads—2x3@475, 1x3@500
1.3" deficit, mats are slightly under half inch used 3
Belt Squat—3x10@2pl/side
45 Back Raise----2x15@BW=272 & 45lb plate
Ab Pulldown—3x5@150
RE/DE Upper
Thursday. 9-5-13
Seated BB Military----3x8—155
Speed Incline Bench----5x3----185 minis
Drop the bands, then 185x10
Rev Grip Pulldowns—4x8—250
Renner Row—4x10—135
Grab plates and row for upper back, this might be called something, I don’t know
EZ French Press----3x10----120
Superset
EZ Curl----3x10—120
L Holds—3x6 seconds
RE/DE Lower
Saturday. 9-7-13
Speed SQ—10x2—275 + light bands
Loose belt
Speed pulls—8x1—405
No belt
Renner Lunge—3x6/leg—185
No belt
GHR—3x10 @ BW=272
Roman Chair—3x8@ BW + 25
Held to forehead