1/30 DE Squat/DL Day
SpeedBox Squats with Purple Band
45 x 3
45 x 3
95 x 3
95 x 3
155 x 2 x 8 sets
Speed DL off floor
7 x 1 205 lbs.
Glute-Ham Raises elevated off of 4 boards
3 x 10-12
Rev. Hypers
3 x 10-12 2 45’s + 2 25’s (140 lbs.)
Str8 Leg Situps on Swiss ball with/Miniband
3 x 12
I love those glute-ham raises and the hyper! First time ever with bands, felt good.
DE Bench Day
9x 3 155 lbs 3 different grips
Work up to a speed single
135, 185, 205, 225, 245 (stopped when speed slowed)
DB Floor Press
4 x 10 65 lbs.
Weighted Pullups
5 x 8 with 25 lbs.
Face Pulls
4 x 20 65 lbs.
Post W/O: superbowl grub
ME Squat/DL Day
SSB Suspended Chain Goodmornings
115 x 5
135 x 5
155 x 3
185 x 1
115 x 5
135 x 5
155 x 3
165 x 2
Elevate 2 boards Glute-Ham Raises
12, 10, 6
Reverse Hyper
3 x 10 2 45’s + 2 35’s
12, 10, 12
SSB GM’s are a bitch, but I like them once I got used to the form (rounded back, instead of arched backed) I will stick with these for awhile.
Wednesday 2/04/04
ME Bench
135 x 5
185 x 5
205 x 3
225 x 3
265 x 2 3 boards
275 x 2 miss 3 boards
280 x 1 4 boards
315 x 1 miss 5 boards
As you can see, I was pissed, I couldn’t even get weights I did last week. This was my 4th week, so I will stick with 3 week cycles and do floor presses next week.
T-Bar Rows
4 x 10 2 45’s + 2 10’s 110 lbs. 8,8,8,8
Lock Out Weighted Dips
3 x 10 75 lbs. 10, 10, 10 , 10
Face Pulls
4 x 20 70 lbs.
Friday 2/06/04 DE Squat/DL
Purple Banded Speed Box Squats
8 x 2 165 lbs.
Speed DLs off 45 lbs plate
7 x 1 225 lbs.
Elevated Glute Ham Rasies of 4 boards
3 x 10-12 9, 8, 9
Reverse Hyper
3 x 10-12 2 45’s + 2 25’s + 2 5’s (150 lbs.)
Sunday 2/08/04 DE Bench
9x3 165 3 grips
Single 185, 205, 225, 255
Floor Press
4x10 65 lbs. 10, 10, 10, 7
Pull-Ups
4 x 10 30 lbs.
7, 6, 5, 4
Face Pulls
4 x 20 70 lbs.
ME Squat/DL
SSB Suspended Chain GM 36"
95 x 5
115 x 5
135 x 5
155 x 3
165 x 3
185 x 3
205 x 1 easy
225 x 1 had more, but quit
Elevated 4 board Glute-Ham Raises
4 x 10 9, 8, 7, 6
Hamstring Sled Drags
1 roundtrip 200 lbs
2 roundtrips 100 lbs
Reverse Hypers
2 x 90 lbs. (light day)
First time with the sled. WOW! This shit will definately bring up my hams and my GPP. Damn, you definately see what type of shape you are in with the sled.
i like your program bro. especially the additional back work. im starting west side in a week or two and will be following a routine very similiar to yours.
P-Dog,
you will love it…
oh i know i will love it! although i consider myself a bodybuilder, i dont much train like one. i want to be strong as well as muscular.
the only problem is that i have no access to a ghr bench or reverse hyper. im just gonna have to sub rdl’s and back extensions.
once i get it all put together ill throw it up here for a critique.
Monday 2/11/04
ME Bench Day
135 x 5
185 x 5
205 shirt
225
245
275
275 had more just trying to find groove with shirt
3x5 150, 3x5 135, 3 x 5 120
Pullups - reps
14over
8under
9over
7under
8over
T-Bar Rows 90 lbs.
9,8,6,7,5
Face Pulls 3 x 20 70 lbs.
First time ever with a shirt. Fuck, it is hard to get the groove and every thing worked out. Not to mention, the shit fucking rips my armpits and triceps to pieces. At the bottom, the tightness is fucking brutal. I have all these bruises today. I’m sure I’m good for at least 300-315 (once I get the mechanics worked out) with a shirt as I can get raw right now about 270-275. BTW, its a Inzer double ply poly.
Friday 2/13/04
DE Squat/DL
Purple Banded Box Squats
8x2 175 lbs.
Speed DLs of 100 lb. plate
5x1 225 lbs.
Elevated Glute Ham Raises
4x10-12 10, 9, 7, 7
Reverse Hyper
4 x 10-12
2 45’s + 2 25’s + 2 10’s (160 lbs.)
Swiss Ball Miniband Situps
4 x12
greek, im curious about the d-bell floor press. do you have someone hand them to you or do you somehow do it yourself? i train alone and i forsee that being an issue.
Yes, they hand them to me. That’s one of the best exercises for triceps.
Sunday 02/15/04
DE bench Day
9x3 165 + 2 chains per side
DB Floor Press 3 x 10 70 lbs.
Weighted Pullups 35 lbs dumbell
4 x 10
Face Pulls
4 x 20 70 lbs.
ME Squat/DL
SSB Suspended Chain GM 36"
95 x 5
115 x 5
135 x 5
155 x 3
165 x 3
185 x 3
205 x 1
245 x 1 20 lbs. PR
Elevated 4 board Glute-Ham Raises
4 x 10 9, 8, 7, 6
Hamstring Sled Drags GPP
3 roundtrips 200 lbs
Green Banded Bodyweight GM’s GPP
4x12
Hello everyone,
Im new to the powerlifting area and was wondering by what you mean by chains and speed sets thanks
Twisted local- got to the articles section here at t-mag and read every thing by dave tate espicially yhe articles in the 8 keys series…big m
greek- what shirt did you end up getting i saw you did some shirt work last week…big m
BIg M,
One of the guys gave me a Inzer Double Ply Poly, but the neck is cut. It fucking kills my armpits. I was hella black and blue. Then last friday, another guy gave me an Ernie Grantz Denim shirt. I haven’t tried that one yet. I’ll keep ya posted.
Wednesday 2/18/04
ME Bench Day
BB Floor Press
45x5
135x3
185x3
225x3
245x3
255x1
265x1
270x1
275x1
X280
Single arm DB rows
4 x8 85 lbs.
mahine upright rows using hand strap
3x15 60 lbs.
Face Pulls
3x20 70 lbs.
Tate Triceps Press
3x10 25 lbs.