Conditioning
saturday 7-7-12
Parisi Warm Up
Gassers----10, 30 second rest
width of football field and back
1 lap around football field
ME Lower
monday 7-9-12
Rack Pull—135x3, 225x3, 315x3, 405x2, 495x1, 545x1, 565x0
plates 7" off ground, height was right at my weakest point
SSB Box SQ—3s—13, 225, 315, 335, 355
SLDL—135x6, 225x6, 315x3x8
no belt, no overhand
Hack Squat—1pl/sidex5, 2plx5, 3plx3x5
SSB GM—3x8—135
toes up on 2x4
Ab Wheel—3x10 @ BW=282
You planning on doing a meet anytime soon?
[quote]frankjl wrote:
You planning on doing a meet anytime soon?[/quote]
i’ll probably look for one around october/november unless I get a wild hair up my ass. Id like to do another multi ply and kill it instead of rushing it and having another shit show like I did in April
ME Upper
tuesday 7-10-12
Bench—135x8/8, 185x5, 225x5, 275x3, 315x1, added 2 BD 315x1, 365x1, comp grip 405x1, 425x1 PR +20lbs, 435x1 PR +30lbs
CG Incline—3s—135, 185, 225, 275, 295 PR +2reps
best ever was 315x1
Incline DMB—3x10—100s
Cable Row—4x10—240
straight bar
Illegal Wide—135x6, 225x6, 315x6 PR Tie
was thinking about doing 325 or 335 but I was pretty damn tired
skipped abs
ok day today. Hit a couple of PRs which is nice. had to take 435 twice because I got a random dude to give a lift off on the first rep and he pretty much yanked the bar out of the rack and dropped it on me. I had to take 10 minutes until my shoulder felt better to try again. Was also pressed for time and had to leave early so I skipped abs but they’re still sore from yesterday so I’m okay with that. more later
DE Lower
thursday 7-19-12
Speed Squat—6x2—365 greens
single ply bottoms
Speed Pull—8x1—385 2x monster minis
used a jump stretch platform
Seated GMs—135x8, 225x8, 315x3x3
could’ve done more reps but I never did these before
Seated Leg Curl—1plx10, 2plx10, 3plx3x10
Vertical Leg Press
Super Set
Calf Presses—1pl/sidex6/10, 2plx6/10, 3plx6/10, 4plx6/10
Spread Eagle Sit Ups—3x10—25lbs
held to top of my head
felt great today. have been majorly slacking on here. In all fairness, during summer I stay away from computers as much as possible. Ran yesterday (5 sets of 200 yards) and hit some ok numbers squatting and benching earlier this week. will try to be more consistent.
Well, my hiatus from this forum should be over for awhile. School started for teachers today which means i’m forced to use computers again. My disconnection from the digital world is now over…son of a bitch.
ME Lower
monday 8-13-12
Rack Pulls—135x5, 225x5, 315x3, 405x2, 495x1, 545x1, 585x1, 605x0
from below knees
SSB Box Squats—8s—135, 225, 315 PR 40lbs
counting bar as 45 for ease
SLDLs—135x8, 225x5, 315x3x10
no belt
Leg Press—4x10—4plates/side
SSB GMs—3x5—135
Ab Wheel—3x5 @ BW
standing = terrible, not full range yet, a little bit beyond pushup
more later
ME Upper
tuesday 8-14-12
Bench—135x8/8, 185x5, 225x3, 275x3, 315x3, added 2BD 365x2, 405x1, 425x1, 435x1 PR 10lbs, Added 3BD 455x1 PR 10lbs
CG Incline—8s—135, 225, 255
got some spotter help after 6reps so I’m not counting this as a full PR
Log Incline—3x8—225
closest grip
Chins----50 reps (palms facing)
Super Set
BB Curls—4x8—135
Super Set
Bamboo Bench—3x20—bar 70lbs (different grip each set)
Super Set
Hanging Leg Raises—3x5, 4, 3 @ BW
great day. more later
did some random shit last thursday and friday, was pressed for time.
ME Lower
monday 8-20-12
Rev Band Squat–135x8, 225x3/3, added bands 315x3, 405x2, 4551, 495x1, 545x1, 555x0
was suppose to use average but forgot them so I used lights monster mini, was WAY TOO FORWARD on the last two attempts
Deficit Deads—135x8, 225x5, 315x3, 405x3, 455x8
3" deficit, didn’t feel like I could beat a PR with what I wanted so I just tied it
GHR—3x10 @ BW = somewhere from 282 - 285
Front Squat—225x3, 335x3x3
used a FS harness
Seated Leg Curl—1plx10, 2plx10, 3plx10,10,8
Hanging Leg Raise—3x5@ BW
shins to bar, best I’ve ever done
ok day today. more tomorrow
ME Upper
tuesday 8-21-12
Rev Band Bench—135x8/8, 225x5/5, 315x3, added bands 365x3, 405x2, 455x1, 475x1
was suppose to be average bands but was lights monster minis again
CG—8s—135, 225, 315x6
these have gotten weaker
Bench—Comp Grip- 225x18
Close Grip- 225x10
these were worse than before, lockout on CG were hard, tris were smoked
Pull Ups—50 total reps @ BW = 280
ok day. Since I haven’t been able to really get after it and stay consistent over the past 3 weeks, plus my attempt to lose some fat, I can tell my bench is starting to become negatively affected.
RE Lower
thursday 8-23-12
Squat—135x5/5, 225x5/5, 315x5x5
Deads—135x3, 225x3, 315x3, 365x5x3
Leg Press—20s—1pl/side, 2pl, 3pl, 4pl, 5pl
Lying Leg Curl—3x10----150lbs
Seated Calf Raise—1plx10, 2plx10, 3plx10
knee started hurting so i stopped
With students back and work started, coaching back, my wife going to work full time and back to school, and my puppy who needs more attention since he’ll be crated for longer hours, my training is probably going to take a hit pretty hard and lose its top 3 priority. My goal is to keep working it and hopefully maintain, do a geared meet around Oct/Nov and then scale back and readjust for what I need. more later
ME Lower
monday 8-27-12
Rev Band Deads—135x5, 225x3, added greens 315x2, 405x2, 495x1, 585x1, 635x1
always forget which hole I set pins in on this lift, so it might be a PR or not
Pause Squats—5s—135, 225, 315, 365
SLDL—3x10—315
no belt
Vertical Leg Press—1pl/sidex8, 2plx8, 3plx3x8
last sets might have only been two, wasn’t really paying attention
crazy day for me yesterday. The school shooting in MD yesterday was the school I coach for and my sister-in-law goes to and friends teach at. Plus I live 1/2 mile away. Very scary to worry about losing loved ones and people you care for, thankfully everybody I know was ok. My wife and I are also donating some money to the victims family to help cover any bills. Luckily, as of now, he’s critical but still alive. The boy was a special needs student and was shot in the back. Media has a couple facts wrong and omitted other serious issues that student body knows, so I’m not really taking their news at the moment. Very emotionally draining day yesterday and it fed into training. Hopefully that won’t be the case tomorrow and events like this don’t occur near me again. more later
ME Upper
tuesday 8-28-12
Bench—135x8/8, 225x5/5, 315x3, added 3 board 365x3, 405x2, 465x1 PR 10lbs
Paused CG—135x5, 225x5, 315x4, 1
had to rack the weight, count to 10 and get the last rep
Seated BB Military—135x3x8
Neutral Grip Chins—30 total reps
touched chest to bar
Dips
Super Set
Face Pulls—3x12/4xblue band
more later
this thread is dead, find my new one