[quote]frankjl wrote:
You gonna stop by the Lexen meet in Columbus that same weekend as the Arnold?[/quote]
Based on the new IPF rules, I dont think I’d be allowed in the building. haha.
I would love to. I’ve never been to a meet of that caliber. There have been more and more IPA meets in my area and I really want to start checking them out.
Thursday-2-3-11- ME Lower
Warmed up x forever
SSB Squats-
435x1
545x1<~~~~ 90% and crushed it.
615x2x0<~~~~ Too big of a jump, weight didnt feel heavy but I just felt really weak on this today.
Chain Suspended Cambered Bar GMs<~~~~ close stance
225x6
315x6
405x6
Belt
500x6<~~~ PR and saved my workout. I guess my hamstring is getting better!
Standing Ab Pull Downs-
Blue Bandx20
Blue+Greenx2x16
Stretchy stretchy.
Friday- 2-5-11- DE Upper
Bench-Minis+165x12x3 in 6mins
Mil. Press- 135x3x10
Lying Tricep RollBacks- 60x2x12, 70x8, 80x6
1 arm DB rows- 60x10, 110x10, 160x10, 210x2x7
Rev. Grip Curls- 65x10, 95x10, 135x10, 145x8
Sledgehammer walks-8lbsx4 each arm
Sunday- 2-6-11- DE Lower
Today was supposed to suck, but it didnt.
Squats- 315+350ish in band tension for 6x2 in 5:22. Thats almost 3 minutes faster than last week. So, that was 95% at the top for 12 reps and it was all fast and easy.
DL’s- Monster Minis+ 365- 6x1 in 4:52- Again, about a 3 minute improvement. I was pretty gassed by the end of this one because I only took about a 2 minute break inbetween exercises
BB Shrugs-225x4x25
45 degree GHRs- Purplex10, Average Bandx3x10<~~~ used 2 or 3 different foot positions that all sucked.
Stretchedx15mins
Great day, more tomorrow.
Sunday- 2-6-11- DE Lower
Today was supposed to suck, but it didnt.
Squats- 315+350ish in band tension for 6x2 in 5:22. Thats almost 3 minutes faster than last week. So, that was 95% at the top for 12 reps and it was all fast and easy.
DL’s- Monster Minis+ 365- 6x1 in 4:52- Again, about a 3 minute improvement. I was pretty gassed by the end of this one because I only took about a 2 minute break inbetween exercises
BB Shrugs-225x4x25
45 degree GHRs- Purplex10, Average Bandx3x10<~~~ used 2 or 3 different foot positions that all sucked.
Stretchedx15mins
Great day, more tomorrow.
Monday-2-7-11- RE
Jump Rope-100
Rev. Band DL- 225x100
Pull Throughs- Lightx2:30
Blast Strap fallouts- Standing- 4x15
Bunch of Ext. Rotations
Jump Rope- 500 in 3:30… try it… it sucks.
Teusday-2-8-11- ME Upper
Floor Press- Fat Bar
310x1
365x1(90%)
390x1(97%)
410x1<~~~ 5lb PR
420x1<~~~ again
430x0<~~~ gave it a good ride before it stapled me to the floor
Floor Fat Bar Pin JM Presses-
95x6
115x6
125x6
145x6
165x6
185x6
205x6
Fat Bar Curls-
75x10
95x10
115x10
Traction.
Wednesday- 2-9-11- RE Everywhere
Rumble Rolled everything x 10mins
TKEs- Light Bandx3x20
Lax Ball Scap& Trap Stuff
Dowel Pinch and Pressx3x10
Leg Swings- Lateral/Anteriorx3x6
Med Ball Tri Ext. Throw-30lbsx5x5
Med Ball Chest Pass-30lbsx5x5
Shoulder/Elbow Tractionx5mins each
Ham/Hip PNF Distraction x 5 times each leg- 10s hold, 10s push<~~~~ Looks like something from a SAW movie
Thursday- 2-10-11- Last Heavy DL before the Arnold
Rev. Band DLs- Greens
425x1
515x1
605x1
695x1
Added Suit
785x1
Belt
835x1<~~~ 93%/smoke show
925x1<~~~ PR. Locked it out, hands didnt explode. This has been my white whale for the last couple months. Didnt really feel the need for assistance work after this. I dont have anything to do until 430 today so I am going to lay down for a little while… more tomorrow.
Massive deadlift! Congratulations on the PR, you’ve been killing lately!
holy hell, way to go
Lots of progress since I last looked in here. Good work, man. Good luck at the Arnold…I’m sure a lot of us will be there.
[quote]Adam-F wrote:
Massive deadlift! Congratulations on the PR, you’ve been killing lately![/quote]
Thanks man, training has been going really well lately. I think I am finally figuring this stuff out!
[quote]DixiesFinest wrote:
holy hell, way to go[/quote]
Thanks buddy. I am pretty sure I gave myself a concussion.
Friday-2-11-11- De Upper
135lb power cleans x5x3
Submax box jumps- 24inchx4x3, 38inchx3
Speed Bench- minis+175x12x3 in 5:24<~~~ faster than last weeks
Mil. Press- 135x3x12<~~~ 6 rep PR
Tate Press-
40x2x14
50x10
60x8
75x6
90x3
Bent BB Row- worked up to 315x2x6
Mini Pull Aparts- about a million sets of 20
Close BB Curls- 65x10, 95x10, 135x8
Tractioned a whole whole lot.
[quote]HeavyTriple wrote:
Lots of progress since I last looked in here. Good work, man. Good luck at the Arnold…I’m sure a lot of us will be there.[/quote]
Thanks man. Assuming my hamstring doesnt tear again, I will be attempting some ridiculous stuff at the Arnold.
Sunday-2-13-11- DE Lower- 3 weeks out!
Squats- 335lb bar weight+350ish in band tension (97%)- 5x2 in 3:56. Yikes.
Pulls- 385lb bar weight plus whatever quaded monster minis add- 5x1 in 2:15. Then:
405x1
455x1
500x1<~~~ as fast as 385.
45 degree GHR- Strong bandx4x10
Strong band shrugsx4x25
Stretched/distracted a lot. Tons of recovery work tomorrow.