Thanks Bunny! One of my favorites.
Had to work Saturday, so I missed my ME squat day. I’ll make it up today.
Rear Delt Flys
2x12x20
Pullups
1x5xBW
ME Squats
1x10x95
1x8x135
1x8x185
1x6x225
1x4x275
1x4x315
Lunges
3x8x45s
Abs
4x30
Side Bends
2x12x100s
Hypers
2x15x30lb
Shaping up to be a tough week, haven’t been online much.
Rear Delt Raises
2x12x20
DE Bench
2x15xbar
1x6x95
1x6x135
1x6x185
1x2x205
10x3x150
Seated Front Raises
1x6x40s
1x6x45s
2x8x50s
Pushdowns
3x15x160
Bentover BB Rows
1x8x135
3x6x175
Abs
Rainbows
2x10
Stability Ball Roll Outs
2x12
Some GPP today. Disturbed on the MP3
Tire Flips
6 times across the yard - 65 flips
120 LB. Stone Carries
6 one way trips across the yard.
That 120lb. stone is a wicked workout. It’s really awkward to pick up and carry. The avatar pic is the 80lb stone, in the snow and ice, I couldn’t pick up the 120 pounder.
40 minute workout.
Nice work: I envy your getting in a workout out of doors. (Of course, tire flips and stone carries don’t lend themselves to the indoors.)
[quote]daddyzombie wrote:
Some GPP today. Disturbed on the MP3
Tire Flips
6 times across the yard - 65 flips
120 LB. Stone Carries
6 one way trips across the yard.
That 120lb. stone is a wicked workout. It’s really awkward to pick up and carry. The avatar pic is the 80lb stone, in the snow and ice, I couldn’t pick up the 120 pounder.
40 minute workout. [/quote]
Back to the old ways. Be squating in the living room again soon. Great workout.
Thanks guys! Geech, I love my outdoors workouts.
Squats
1x10xbar
1x6x95
1x6x135
1x6x185
1x4x225
Speed Work
Box Squats
10x2x185
Leg Curls
3x10x45 Form sucked on that machine, need to work on that.
SLDL
3x6x205
BB Shrugs
1x8x225
2x8x245
Hammer curls
3x8x40s
Abs
Pallof Iso Holds
2x30secx60lb.
Actually shaped up to be a good week with regards to my training I think. Got some pretty heavy work in and I feel great. Going to train with a standard West Side template for a few weeks, then I found a 9wk program to work on leading up to the next meet in September. It uses a lot of band work and stuff I don’t have, but I think I can tweek it to suit me.
ME Bench today
Rear Delt Raises(I like to use these to warmup)
2x12x20
Incline Bench
1x10xbar
1x8x95
1x6x135
1x2x185
1x4x185
1x3x195
1x2x205
1x2x215
1x6x185
Tris
OH DB Press
1x7x50
1x7x60
1x7x70
Tates
2x6x45s
1x5x45
T-Bar Rows
3x12x90
Hypers
3x12x40
Stability Ball Sit-ups
2x15
Looking forward to following your next program, DaddyZ, and hearing what you might be doing different this cycle. What are you aiming for in terms of lifting goals at this meet this time around?
Also, are you going to get some bands, or just alter the program you have chosen? I am thinking about getting some bands for the future and hope to gain some insight.
I have incorporated the GM’s and the Tates into my workouts. Tried them just for a change last workouts… definitely feeling them today and yesterday.
Think I will keep them for a bit…
[quote]1Geech wrote:
Looking forward to following your next program, DaddyZ, and hearing what you might be doing different this cycle. What are you aiming for in terms of lifting goals at this meet this time around?
Also, are you going to get some bands, or just alter the program you have chosen? I am thinking about getting some bands for the future and hope to gain some insight.[/quote]
Right now Geech, I’m looking to add at least 20lbs. to the lifts, and get better at bench pressing. Two years after a biceps rupture, it’s not as strong as I’d like it to be.
I’ll probably get a set of bands to work with. I’ll need to learn what to do with them first.
Bunny, those GMs will pack on the strength in a hurry.
ME Squat
Rear Delt Raises
2x12x20
Zercher Squats
2x8xbar
1x8x95
1x6x135
1x2x175
1x2x195
1x2x205
1x2x225
1x1x245
1x1x255 PR
1x1x265 PR
I’d need to go back and search, but I’m pretty sure those are PRs.
Leg Curls
3x10x30 Cleaned up form, more effective.
Hypers
3x12x40
DB Rows
3x6x70
Chins
1x4xBW
Bicep Curl machine
1x8x60
2x8x80
Maybe you already knew about this, but Skidmark pointed me to this link for EliteFTS’ videos on using bands:
http://asp.elitefts.com/...and%20Exercises
With how you train, I am sure you will get those extra pounds.
Thanks Geech!
GPP today
Tire flips
80 flips
Cinder Block Farmers
6 sets around the yard
till my grip gave out.
45 minute workout
Thats some intense training!Are your hands swollen in the morning?
[quote]Jimmy T wrote:
Thats some intense training!Are your hands swollen in the morning?[/quote]
Naw Jimmy, they’re some knarly old cinder blocks I got from a construction site where a house was being torn down. But I’ve got quite a few calluses, and my left hand grip tends to give out before anything else. I love these for the grip and forearm workout.
ME Bench
Rear Delt Raises
2x12x20
Chins
1x5xBW
Floor Presses(first time doing these)
1x10xbar
1x10x95
1x8x135
1x6x185
1x4x195
couldn’t move 205
1x4x195
1x6x195
2Board Presses
1x10x135
1x8x185
1x6x225
1x4x245
1x2x265
Close Grip Presses W/chains
1x8x135
3x5x155
Bench Dips
2x15
T-Bar Rows
3x12x90
AB Pull Downs
3x8x80
Back at ya on the good work DZ I like the way you train.
[quote]j_willy3 wrote:
Back at ya on the good work DZ I like the way you train.[/quote]
Thanks willy!
DE Squats
Rear Delt Raises
2x12x20
Squats
1x10xbar
1x6x135
1x6x185
1x6x225
10x3x185(60 sec. between sets)
Leg Curls
3x10x35
SLDL
3x5x225
Shrugs
3x5x275
Chins
1x6xBW
1x4xBW
Hanging Leg Raises
1x10xBW
Great work, DaddyZ.
Is that last squat set done just on one minute rest, or do you also try to do the reps themselves as fast as possible (what I would call speed work)? Or rather one minute pause between all the sets you listed?
[quote]1Geech wrote:
Great work, DaddyZ.
Is that last squat set done just on one minute rest, or do you also try to do the reps themselves as fast as possible (what I would call speed work)? Or rather one minute pause between all the sets you listed?[/quote]
Great question Geech. I usually do not rest for a full minute between sets, today I took a few extra seconds rest to get as much explosion out of the reps as possible. It worked. I’m usually totally gassed by the end of my speed work, but today I had just as much power and speed in the last three reps as I did my first three. In fact, I lost count of my sets, so I did an extra set.