ME Upper
wednesday 2-15-12
Super Shoulder Saver Bar Bench—135x10, 225x5/3, 315x3, 365x2/1/1
new EFS bar that’s like 2 board + fat bar, don’t know its weight so its 45, medium grip
Rev Band Bench—135x8, 225x8, added bands, 315x5, 405x5, 495x3x3
blue bands and close grip
Sling Shot Bench—245x20 reps
comp grip
Rev Grip Lat Pulldown—150x2x8
I hurt my left shoulder in wrestling practice on Tuesday night and spent the next 24 hours rehabbing, icing, and taking ass loads of ibprofin. It felt ok. I wanted to hit the new bar for 365x3 but my shoulder started twinging on rep #2 so I just did a couple singles. It’s much harder than using a 2 board even though its about the same height. I don’t know how much it really weighs though. Everything else was light work to try and not bother my shoulder. Rehabbing and more later.
DE Lower
thursday 2-16-12
Speed Squat—6x2—365 + greens
single ply Metal Viking bottoms on low box
Speed Pull—8x1—315 + quaded minis
so super fast it broke the sound barrier
Power Cleans—135x3, 225x2/1, 275x1, 295x1 5lb all-time PR, 315x1 25lb PR
Seated Leg Curl—1plx8, 2plx8, 3plx3x8
Leg Extensions—50x8, 100x8, 150x8, 200x8, 300x3x8
Standing Calf Raise—50x8, 100x8, 150x8, 200x8, 350x8, 300x3x8
Decline Abs
Super Set
45* Back Extensions—3x6/10—BW +25/BW
then I did a down set of abs with BW =8, biggest decline I could use
So fucking jacked on the Power Clean. I have struggle since high school to make gains on that and my form is only slightly better. I graduated HS in 05 and could power clean 265x2, in college football in 07 my best was 290, it took until recently to smash it. Time does pay off and so does getting stronger. more later
RE Upper Back/Bis
saturday 2-18-12
Floor Row—135x8, 225x5/5, 275x3, 315x3, 335x3x3
Bent Row—4x5—315
underhand
Cable V DD handle—3/4 stack for 3x10
Super Set
Cable Straight Bar Row—3/4 stack for 3x10
Rev Grip Lat Pulldown
Super Set
Wide Lat Pulldown—3x8/8 w/185lbs
BB Cheat Curls—barx5, 95x5, 135x5, 185x3x5, 135x10
Fat Gripz EZ Preacher Curls—3x7x80lbs
Fat Gripz DMB Hammer Curls—3x10/arm—45s
more later
ME Lower
monday 2-20-12
Bow Bar Squats—135x8/8, 225x5, 315x3, 365x3, 405x3x3
don’t know what bar weighs, i did not like doing these, feels hard to sit back and get groove
Deadlifts—Sumo 225x2, 315x2, 405x1, 455x1, 495x1, conventional 585x1/1
was feeling like complete ass today. Stopped because I was so tired I was almost falling asleep between deadlifts and the weights felt super heavy. Going to be going back to a more structured program for myself instead of just kinda following what the others are doing because I feel like only my bench is moving a little and my dead and squat is kinda stalling. Plus not being altered like everyone else is frustrating. One guy in the group had a weaker pull than me and within 3 months has jumped 40lbs past me. shit…
ME Upper
wednesday 2-22-12
Band Bench—barx5, 95x3, 135x3, 185x3/3, 225x3, 275x1, 315x1, 325x1 PR +5lbs, 335x1 PR +15lbs
doubled mini bands, huge PR
CG 3 Board—135x5, 225x5, 315x5, 365x4
Incline DMB Bench—50lbs----50 reps
most tiring thing i’ve done in awhile, didn’t feel the fatigue until 10 minutes after done
Push Ups—4x15 @ BW = 285lbs
Neutral Grip Lat Pulldown—100x10, 150x10, 200x3x10
Fall Out Abs—3x10 @ BW
Had an awesome day today, hit a huge PR in that movement. I’ve been stuck @ 315-320 for 2 years. more later
DE Lower
thursday 2-23-12
Speed SS Yoke Bar Squats—8x2—275 + greens
loose single ply bottoms, low box, bar is counted as 45
Speed Pulls—135x3, 225x2, 315x1, 365x5x1, 405x3x1
doubled greens on Jump Stretch platform
SS Yoke Bar—135x5, 185x3, 225x3, 275x3 (felt like death), 225x5
SS Yoke Bar Lunges—3x5/5 leg—135
Standing Calf Raise—100x10, 200x10, 300x10, 400x10
Band Side Bends—3x12/12—stood on a doubled green band
Great day today. More coming later
RE Upper Back/Bis
friday 2-24-12
Floor Rows—135x8, 225x5, 275x5, 315x3x5
overhand grip
Bent Rows—135x8, 225x5, 275x5, 315x5, 275x3x5
underhand grip, camber bench bar for little bit extra ROM
Chest Support Row—1plx8/8, 2plx8/8, 3plx8/8, 4plx8/8
overhand grip/neutral grip
Rev Grip Lat Pulldown
Super Set
Wide Grip Lat Pulldown—150x10/10, 200x3x10/10
BB Cheat Curls—barx8, 95x5, 135x5, 185x3x5, 135x8
felt much heavier than usual today
Fat Gripz EZ Curl—4x8—80lbs
wide grip, standing
Fat Gripz Seated Hammer Curls—4x8/arm—40s
great day today but I just couldn’t bring the bicep PUMP!!! however, my back was cramping and going HAM (hard ass motherfucker) by the end of the workout, so at least that’s good. more later
DE/RE Upper Tris/Shoulders
saturday 2-25-12
Speed Bench—barx10/10, added bandsx5, 145x3, 185x9x3 + double monster minis
axel bar = 95lbs, 3 different grips
Standing Axel Press—barx5, 145x5, 185x5, 235x5, 255x2
couldn’t get the 3rd rep
Axel CG Bench—barx5, 145x5, 235x5, 275x5, 325x4, 275x10
Chins—4x5 @ BW = 283
Straight Bar Pushdowns—4x15—100lbs
Lateral Raises—4x10—40s
Face Pulls—150x3x10, 100x15
Shrugs—135x20, 225x20, 315x20, 225x20
Pulldown Abs—100x10, 110x10, 120x10
tired and feeling good. more later after I eat a fuck ton of food and drink a fuck ton of Sam Adams
ME Lower
monday 2-27-12
Band Low Box Squat to Foam—barx5, 135x3, 185x2, 225x2, 275x2, 315x2/2, 365x1, 375x0 + blue bands
I’m calling a PR because I’ve never done this low a box and to foam
RDL—135x8, 225x8, 315x8, added straps 405x8, 455x8
went double overhand on all sets
GHR—10, 10, 8 @ BW = 284
Power Squat Machine—1pl/sidex8, 2plx8, 3plx3x8
very tiring on this machines style
was beat and exhausted. I haven’t done a true ME day in a while. I think the RDL was a PR tie, so thats a plus…2 PRs on a day. I’m sure my hams/glutes/low back will be aching tomorrow. more later
just saw u train at exile. I make it there 1-2 times a week when I feel like paying the rediculous toll to go under the tunnel.
[quote]scottkoscielniak wrote:
just saw u train at exile. I make it there 1-2 times a week when I feel like paying the rediculous toll to go under the tunnel.[/quote]
Yea, I live above the tolls so its not an issue but my work is in PG county so I have to EZ pass it which is still pretty terrrible
yea im below in SW Baltimore so I get lazy and go to the golds in Brooklyn half the time
[quote]scottkoscielniak wrote:
yea im below in SW Baltimore so I get lazy and go to the golds in Brooklyn half the time[/quote]
i hear ya. Plus its too much of a pain to travel to Pulaski or Philadelphia or Belair Rd (1) and then cut and come back. Im pretty upset they jacked the rate from $2-3 for one way.
ME Upper
wednesday 2-29-12
Bench—barx8, 135x15/8, 185x5, 225x5, 275x3, 315x2, 365x1, added slingshot 405x1, 425x1, 445x1, 455x0
loose slingshot its a 2X and probably should be just a 1X since i have long skinny arms
Floor Press—8s—135, 225, 315x6.5, 275x10
Close grip
Incline DMB Bench—5x10—80s
Illegal Wide Bench—6s—135, 185, 225, 275x5
Neutral Grip Lat Pulldown—100x8, 150x8, 200x4x8
Ab Roller—3x10 @ BW
awesome day today. I think I could’ve nailed 455 with the slingshot if I would’ve rested a minute or two longer and kept tighter. I fell apart at the bottom. Other than that, the day was awesome. More later
DE Lower
3-1-12
Speed Squat—8x2—315 + greens
SSB and low box, loose single ply bottoms calling bar 45lbs
Speed Pulls—135x3, 225x2, 315x1, 365x3x1, 405x3x1 + double greens
on jump stretch platform, was moving at warp speed
Fat Gripz DL—135x3, 225x3, 315x2, 405x3x1
very hard to grip with my left hand
Seated Leg Curl—2plx8, 3plx3x8
Leg Extension—100x10, 200x10, 280(stack)x3x10
Seated Calf Raise—1plx10, 2plx10, 3plx3x10
45 Degree Side Bends—3x6/6—100 DMB
great day today. I’m thinking of doing a strongman competition soon at a silver level (because my grip and overhead presses are weak) and one event was 450 axel DL for reps. I know i can rep it but not like axel. Seeing as my axel is fatter than a fat bar but is really just a large singular piece of steel with collars welded on and that cloth/tape thats sticks to anything (stainless steel) i wasn’t sure whether to use that to train or the Fat Gripz. I figure Fat Gripz make the bar larger, smoother (no knurling) and therefor ultimately harder which will make the real thing easier. Hopefully my logic works in the real world. more later
DE/RE Upper
saturday 3-3-12
Speed Bench—9x3—185+double monster mini
3 different grips
Log Press—logx6, 95x5, 135x6, 185x3, 225x2/2/1
just saying log is 45
CG Bench—135x5, 225x5, 315x5 Drop Set 225x10, 135x15, barx20 = 50 reps
Cable Tri Pushdown—4x12—100lbs
straight bar
Chins—4x5 @ BW = 284
alternate wide overhand/neutral grips
DMB Lateral Raises—4x10—40s
Rear Delt Machine—3x10—25/arm
lay face down and reverse fly
High Pull—3x8—135
awesome day today. Wishing good luck my friend Hed at GNC Pro Deadlift this weekend and training partner Dave at the Lexen. States was this weekend as well. We had 4 go to states, two won states, one placed 3rd and one placed 5th. Our two state winners we have next year as well. Zeke Salvo(sophmore) won at 106, Sean Murphy(senior) got 3rd at 126, Pat Clemens(senior) got 5th at 170, and Matt Green (junior) won at 220. Am very proud of our guys. more later
ME Lower
monday 3-5-12
Good Mornings—barx8, 135x8, 185x5, 225x3, 275x3, 315x2, 365x1, 405x1, 455x1, 475x1
straight bar, about 20lbs less than PR, stopped because i couldn’t maintain arch but it felt light
Suspended Squats—8s—135, 225, 315, 405
out of the hole put me about 2" above parallel
Front Squats—135x5, 225x5, 275x3x5
front squat harness, better than going old school
GHR—3x10 @ BW = 283
Dimel Deads—2x20—135
Ab Roller—3x10 @ BW
increased ROM about another 2-3"
great day today. could’ve done more on GMs but its been awhile since doing these heavy and i was starting to round too much. Doing these heavy again will get my form back in no time. more later
ME Upper
Wednesday 3-7-12
Bench—135x10/10/5, 225x5/3, 315x3, added 3 BD 365x2, 405x1, added 54 Phenom 495x1, 545x1 PR Tie, 2 BD 545x1, 565x1, 1 BD 585x1.
so fucking jacked i hit 585 in the bench from a 1 BD…just nuts!
Pin Press—8s—135, 225, 275x7
at chest level
Incline Bench—135x10, 185x2x10
was absolutely drained from the shirt and couldn’t go anymore, plus training the shirt took up a lot of time. Today Im feeling beat up and i got marks all over my chest and arms from the shirt that kind of ache/burn…awesome. more later
DE Lower
thursday 3-8-12
Speed SSB Squat—8x2—295 greens
low box, loose single ply, calling bar 45
Speed Pulls—8x1—405x4x1, 365x4x1
jump stretch and greens
Seated Box Jumps—40"x2x1, 41"x2x1, 42"x2x1, 43x1, 44x1, 45x1, 46x1, 47x1, 48x3 almosts
sat to 16" box first, the 48" i got up but couldn’t balance and stand up
Seated Leg Curl—2plx10, 3plx3x10
Leg Extension—3x15—200lbs
Seated Calf Raises—4x10—3pls
Band Pulldowns—wide stancex15, close stancex15, mediumx15, One set:widex5, closex5, medx5
2 green bands
felt great. more later
got really tired and run down the rest of the week from the heavy benching on wednesday, lack of sleep throughout the week, and the overall time dedication I’ve needed because I just got a new puppy and am trying to house train him. will start back up on monday