ME Upper
monday 3-12-12
Rev Band Squat—barx8, 135x5, 225x5, added blue bands 315x3, 405x3, 495x2, 545x1, 585x1
kept form awesome, but it tired the shit outta my hips
Deficit Pulls—8s—225, 315, 405, 455
3" platform
Leg Press—2pl/sidex10, 3plx10, 4plx10, 5plx10, 6plx10
very little rest in between sets, less than a minute
GHR
Super Set
Leg Raises—4x5/10—BW + 25lbs/BW
felt great today. more later
ME Upper
wednesday 3-14-12
Rev Band Bench—barx30, 135x8, 225x5, added blue bands 315x5, 405x5, 495x3, 515x1, 545x0
different setup with less tension, these got heavy fast, ring fingers on rings
2 Bd—8s—135, 225, 315, 335x7
ring fingers on rings
DMB Incline—5x10—90’s
last set was only 7 reps
Illegal Wide Bench—6s—135, 185, 225, 275
Push Ups—3x12—@ BW = 283
Neutral Grip Lat Pulldown—100x10, 150x8, 200x3x8
like a pullover
Swill Ball Crunches—2x20 @ BW
had an ok night. I’m sure I could’ve done 525-535 but I was an idiot and jumped big to 545 and got stapled. I’m doing all reverse band work in our monolift/powerrack and the piping allows for less tension than Ive used in the past because it’s not as thick of steel. I’ve done 565 with the other setup, but I’m sure my ass was up and there was more help. Oh well, starting fresh. Thinking of doing the UPA meet at Iron Sport in PA and the single ply push/pull at my gym in May and then maybe a strongman in June. Don’t know yet, just haven’t competed at anything in awhile. more later
DE Lower
thursday 3-15-12
Speed Squat—8x2—300 + greens (50%)
loose singly ply, parallel box
Speed Pulls—6x1—405 + greens
jump stretch platform, the tension at the top is almost too much…very good for me
Farmers Walk—100’x110/hand, 100’x200/hand, 100’270/hand
50’ and then a slow turn around and back, if straight 100’, I got some speed
Seated Leg Curl—2plx10, 3plx3x10
Leg Extension—100x10, 200x3x10, Quad Killerx100lbs
new machine with a much greater range of motion, love it
Standing Calf Raises—100x10, 200x10, 300x10, 400x10, Drop Set 400x8, 300x10, 200x12, 100x14, BWx20
Olympic Abs—3x8—65lbs
Overall, great day. Speed on squats was awesome as it should be with straight bar and parallel box. Speed Pulls with 405 is great until I get about 2-3" above knees and then the tension is crazy…big weak spot though so I’ll keep doing it. Farmers were awesome except i had to do this slow, fucked up turn around. Quad Killers are like 21s but for quads and instead of 7s its 10s. Do three sets and its nuts. more later
RE Upper Back/Bis
friday 3-16-12
Floor Rows—135x8/5, 225x5, 275x5, 315x5, 335x3x5
overhand with straps on 335 sets
Bent Row—225x3, 315x3, 365x3x3
underhand, straps
Chest Support Row—1plx8, 2plx8, 3plx8, 4plx8, 4pl 25x3x6
overhand
Reverse Grip Lat Pulldown
Super Set
Wide Grip Lat Pulldown—100x10/10, 150x10/8, 200x3x10/8
Cheat BB Curls—barx10 (strict), 95x5 (strict), 135x5 (strict), 185x3x5, Drop Set 135x8
drop set I tried as strict as I could
Fat Gripz EZ Curl—3x10—70-80lbs
wide grip, the bar weighs somewhere between 20-30lbs
Fat Gripz DMB Preacher Curl—3x5/5—30lb
rotate from hammer grip to regular curl to wear bicep out fast
Burn set of BB Curls—95x10
great day today. DE Upper tomorrow and then let the drink-a-thon commence!
DE/RE Upper
saturday 3-17-12
Speed Bench—9x3—205 + monster minis
3 different grips
Seated Military Pin Press—barx5, 95x5, 135x5, 185x5
pins shoulder level, no back support
JMs—barx8, 95x6, 135x6, 185x3x6
Straight Bar Cable Pushdowns—4x10—100lbs
Wide Grip Pull Ups
Super Set
Neutral Grip—3x5/5 @ 281 BW
DMB Lateral Raises—3x10—45s
Face Pulls—4x25—100 reps
Cable High Pulls—4x10—150lbs
Landmine Twists—3x6/side—25 on bar
great day. more later
ME Lower
monday 3-20-12
Rev Band DL—barx8, 135x5, 225x5, add blue bands 315x3, 405x3, 395x1, 585x1, 635x1, 675x1 PR, 700x0
different band setup, less tension and bands don’t touch bar at lockout
Smith Machine Squat—barx8, 135x8, 225x8, 275x8, 315x8, 365x5
was able to really work hips and hammys by staying in a tight perfect groove
Vertical Leg Press—1pl/sidex8, 2plx8, 3plx8, 4plx8
GHR—3x8 @ BW
adjusted footplate forward to make it harder…it was
Band Goodmornings—3x15—blue band
Ab Wheel—3x10 @ BW
ME Upper
wednesday 3-21-12
Bench—barx30, 135x8/5, 185x5, 225x5, 275x3, 315x1, + 2BD 315x2, 365x1, 405x1, 415x0/1, + 3BD 425x1, 445x1, 455x0
was burnt out by 455 lots of reps plus spotting issues
CG Incline—8s—135, 225, 275x6
these suck, its such a long distance to bench
Illegal Wides—6s—135, 225, 315
Incline Renner Flys—3x10—40s
i do a variation where I twist my pinkies inward together at top of fly, I feel it gives a better contraction, never seen anyone else do it
Hanging Leg Raises—3x5 @ BW
touched my feet to the bar every time, had more in me
Had a good day today but it could’ve been much better. This ass clown “Johnny Spot-me-the-whole-fucking-time” has been allowed to work in with our group for the past couple of sessions because they have a history with this douche bag. He looks like a troll under the bridge ready to pop and ask you a riddle, has a fucking gut that defies reality, rounded shoulders, arms literally the size of a normal mans wrist, and a 90 year old man ass and legs. Dude wants full help with all benches to help lift it, even with his 315 to a 4 board. Decides hes going to work up to 500 and go for reps. Guess who gets to lift off for this fucktard? ME! nothing like shrugging and doing bent rows as he tries to rep 500 to a 5 Board while his son videos so he can show his wife. Then proceeds to talk shit the whole time. I’ve talked with the guys and we’ve all decided its time he goes but no one wants to have “the talk.” So I get to be the guy to let him know what’s up and if this gnarled waste of life can’t get the message, which will be as straightforward as possible, I’m letting him get stapled and won’t save him till he’s near death. Needless to say, I was gassed when doing my benches… more later
DE Lower
thursday 3-23-12
Speed Squat—8x2—335 + greens
parallel box
Speed Pulls—405x4x1, 365x4x1
jump stretch platform with greens
Power Cleans—135x5, 225x3, 275x1, 295x0/0/1, 315x0
I was so ass tired today it wasn’t even funny. The gym was a bout 1 billion degrees inside and had no airflow whatsoever. Squats sucked because i was wearing a tank top, so the bar kept rolling down my sweaty back, deadlifts went well, but by power cleans even freshly applied chalk was dissappearing from my hands and I was just not feeling it. Shut it down. Will combine some things for Friday because Saturday is bachelor party time aka strippers and booze
ME Lower
tuesday 3-27-12
Band Box Squat—135x3, 185x2, 225x2, 275x2, 315x2, 365x1, 385x1, 405x1 green bands
straight bar, low box with foam
RDLs—5s—135, 225, 315, 405, 495
Power Squat—1pl/sidex8, 2plx8, 3plx8, 4plx8
this gets heavy fast
GHR—3x5 @ BW = 280 25
adjusted to footpad forward which makes a huge difference
45 Degree Back Raises—3x12 @ BW
Ab Roller—BWx10, 15lb Vestx10, 20lb Vestx8, 40lb Vestx6
Great day. very tired and abs are hurting so good. more later
ME Upper
wednesday 3-28-12
Bench—barx30, 135x8/5, 225x5/3, 275x3, 315x1, 365x1, added sling shot 405x1, 425x1, 455x1/1 PR 10lbs
loose slingshot due to weightloss, took 455 again cuz but came up first time
Med Grip Floor Press—5s—135, 225, 315, 335 PR 2reps
Ultra Wide Incline—3x6—225
pause at chest
Hammer Incline —3x8—2pl/side
Dips—3x10 @ BW = 279
Neutral Grip Lat Pulldown—100x10, 200x3x8
Hanging Leg Raises—3x4 @ BW
feet touch bar
great day. more later
DE Lower
thursday 3-29-12
Speed Squat—6x2—365 + greens
parallel box, very loose single ply
Speed Pulls—8x1—365 + greens
on jumpstretch platform
Good Mornings—5s—135, 225, 315, 365
straight bar
Seated Leg Curl—2plx10, 3plx3x10
Quad Killers—100lbsx3 sets
Seated Calf Raises—1plx20, 2plx20, 3plx20, Drop Set 3plx15, 2plx12, 1plx15
Band Pulldowns—3x10/10/10 w/green band
feet neutral/left leg forward/right leg forward
did this wide stance, close, medium
more later
RE Upper Back/Bi’s
friday 3-30-12
Floor Row—135x8/5, 225x5, 275x5, 335x3x5
Bent Row—225x8, 315x3x8
straps and underhand grip
Cable Bar Row—100x10, 200x3x8
Rev Grip Lat Pulldown
Super Set
Wide Grip Lat Pulldown—100x10/10, 200x3x8/8
BB Curls—135x3x5, 135x8
Fat Gripz EZ Curl—3x10—80lbs
Fat Gripz Close Grip Hammer Curls—3x8—60lbs
very tiny 10lb Swiss Bar
Seated Plate Curls—3x10—25s
fully twisting, both arms at same time
I fell the swole coming on!!! powerlifting, strongman, bodybuilding…doing it all! lol more later
DE Upper
saturday 3-31-12
Speed Bench—7x3—225 doubled monster minis
2sets with reg grip, 2 sets with med grip, 3 sets with close
Standing BB Military—barx3, 95x3, 135x3, 185x3, 225x3, 275x2x2, 225x3
i suck at these and the 275s weren’t even fully locked out and it started to hurt in a not good way
CG 3 Board—5s—135, 225, 315, 365
Rolling DMBs—50sx3x8, 50sx3x8 monster mini around back
Cable Lateral Raise
Super Set
Band Pull Aparts—4x8(per arm)/20 (10 high/10 low)
Ab Pulldowns—3x12 @ 150lbs
tired from doing a lot of handoffs today while training. my shoulder pressing is piss poor as well. more later
ME Lower
monday 4-2-12
Squats—barx8, 155x8/5, 245x5, 335x3, 425x2, added metal Ace suit (58) 515x2, 605x2, 655x1, 700x1/1
about to sign up for the UPA @ Iron Sport and needed to find a weight I can hit parallel with.
Block Pulls—315x3, 405x3, 495x3, 585x1, 635x0
just a couple inches off ground, still below knee, right a stick point
done. The squatting really fatigued me and doing block pulls was no good. I almost had 635 but there was no more gas. with the 700 squats I was about 1/2" above parallel. I’ll work up to that faster and try the “dip” to get there. That weight feels really heavy because my squat is actaully a weak ass bitch. more later
ME Upper
wednesday 4-4-12
Bench—barx30, 135x8/8, 225x5/5/3, 315x3, 365x1, added 58 Phenom 3bd 495x1, 2bd 545x1, 1bd 585x1
Pin Press—5s—135, 225, 315
pins at chest level
Incline Bench—135x10, 185x3x10
pointer fingers on rings
Hammer Strength Bench—3x8—2pl/side
Neutral Grip Pulldowns—100x10, 200x3x8
great day today. still trying to learn the groove of this multiply shirt. more later
DE Lower
thursday 4-5-12
Speed Squat—up to 275x3x2, 315x2 + blues & greens
loose single ply suit bottoms
Speed Pull—6x1—315 + quaded mini bands
Sumo GMs—5s—135, 225, 315, 365
Seated Leg Curl—100x10, 300x5, 200x3x10
Quad Killers—3 sets w/100lbs
need to bump the weight up
Calf Press—100x20, 200x18, 300x12, One large Drop Set 300x10, 200x12, 100x10
Decline Abs—3x10 BW +10lbs that never left my forehead
more later
didn’t do back because i was waxing my boat for 6 hours to prep it for opening Rockfish season.
DE Upper
saturday 4-7-12
Speed bench—9x3—185 doubled minis
3 different grips
BB Military
Super Set
Wide Grip Pull Ups—3x10/6—135/BW
Rev Grip Cable Single Pulldowns
Super Set
Neutral Grip Pull Ups—3x15 per arm/6-----25/BW
Cable Lateral Raises—3x12/arm—20lbs
was pressed for time. more later
ME Lower
monday 4-9-12
Rack Pulls—225x5, 315x2, 405x1, 495x1, 545x1, 585x1, 635x0/0/0
weights about about 4-5" off ground (stick point), never got it past knees
Wide Pause Squats—5s—135, 225, 315, 365
2 count in hole for each rep
Front Squats—135x3, 225x3, 315x3x3
with harness
GHR
Super Set
Straight Leg Sit Ups—4x6/10—BW 25/BW
great day, legs are killing me. more later