So huge…So much volume. Stay large my man
by the way…I just started Maximum Strength by Cressey. Pretty excited to see how it turns out.
[quote]sinnott wrote:
didn’t make it to the meet… sucks that i missed it. i’m sure jake tore it up
i got an email from somebody that uses the cross fit gym you give seminars at… she told me that she needed a program that addressed her weak lat and hip problem. i wrote her a two day program for the weekends. keep an eye on her, i bet the problem gets fixed. [/quote]
thanks for helping on that !!! I can use all the help I can get lol
On day at a time
Jim
chance- look’n forward to see’n some sick gains from you after project 190 with cressey’s program
jim- let me know if you see progress. she pushes herself to the limit so i expect big things
3/31
high rep leg day—> shoot me
back squat
135x12
225x12
275x6
335 x9,9,8—> went up from last week… hopefully i’ll get 10’s next week
hammy curl
150 4x12
sled push pull with 180lbs
4x down and back 40 ft
superset
barbell hip thrusts- everybody keeps talking about these so i tried them for glute activation… eh
135x15
225x12
275x8
calf raises
140 3x15
275x10
4.1
back and biceps
still focused on hypertrophy
pullups 5x amap (got sets of 7-10)
chinups 1xamap
t-bar row
used 25lb plates so i could come up further and get a better squeeze with rhomboids
5 plates x 12
6 plates 2x12
7 plates 1x12
8 plates 1x8
drop set— shoot me
7 plates x9
6plates x8
10 breaths
5 plates x6
4 plates x5
neutral grip pulldowns
160 x8
200 x8, 10
210 x 11
drop set
200 x9
150 x7
100 x5
straight arm front pulldowns
90 x15
100 x15
110 x 12
supinated db curls
30’s x 12, 20, 12
ez bar curl preacher
90 x 8
standing ez bar curl
90 2x12
70 x 15
leaning forward cable curls
60 2x12
check out my latest blog post on periodization at bit.ly/aUvbHN
it’s good shit
deads and back- 4.5.10
Trap bar deads
175x12
265x10
355x 6,8,8,8
445x2- epic grip fail on bothreps at the top. i didn’t have any chalk and i didn’t want to use straps. oh well, i made a bunch of noise
chinups
10,10,10,6,6
superset
seated row machine 150 3x12
supinated curls, dave tate style 35’s 3x10
strict neutral grip pulldowns
150x 12,10,8
4.6.10 chest and triceps
barbell incline
135x12
185x12
225x8
250x 8,6
240 x5
225x8 +1 negative
guillotine pres 135x8… started to walk away and then laid back down and hit 5 quick, then 3 slow
flat cable flies from low pulley
90x6
75x12
70 2x12
seated upward flies
60x13
db flat
95’sx4 —> chest was completely shot, but i thought I would give them a try
80’sx8
giant set
db flat
80’s x7,9
decline situps
2x20–> second set included 12 reps with a 45lb dumbbell
close hand placement for pushups
13,14
6x15 tricep work
4.7.10
stupid leg day
warm up giant set
back squat
135x15
225x15
leg extension
1-legged 62.5x15 each
150x12
leg curl
1-legged 50x15 each
125x12
back squat workout- based on the nsca’s percentage guidelines from a max i should be able to do 62.5% of my max (445) for 15 reps. it wasn’t as bad as i thought it would be
280 3x15-----> impressed that i didn’t die
box jumps
2x6 on 36inch box
1x6 on box with two plates on top
1x6 on box with four plates on top
leg extension
150 2x15
leg curl
125x15
112.5 x15
4.8.10
back and biceps
chinups with legs straight out in front of me
8,8
chinups
10,10,10
pullups
7,7
chinups with legs straight out in front of me
5 + 3 regular
trap bar row—> wanted to try it out
175 210
225 210, then 10 shrugs
barbell row
255x6
strapped up 255x8, then 10 shrugs
1st giant set
1-arm lat pulldown
62.5x12 each
67.5x12 each
75x 12 each
hyperextensions
3x12 with 26.5lbs KB behind my head
standing calf raises
160 2x20
140x20
superset 1
lat pulldown bar straight arm pulldowns
120 3x12
seated row
200 3x10
superset 2
supinated dumbbell curls
40s 2x12
35s x11,9
chinups
8,5,5,5
random set of calf raises
140x20
barbell curl
75x8
95x10
135 x6,6,6 ---->pr by far… i know, its biceps
1-arm cable concentration curl
70 3x12
4.8.10
back and biceps
chinups with legs straight out in front of me
8,8
chinups
10,10,10
pullups
7,7
chinups with legs straight out in front of me
5 + 3 regular
trap bar row—> wanted to try it out
175 210
225 210, then 10 shrugs
barbell row
255x6
strapped up 255x8, then 10 shrugs
1st giant set
1-arm lat pulldown
62.5x12 each
67.5x12 each
75x 12 each
hyperextensions
3x12 with 26.5lbs KB behind my head
standing calf raises
160 2x20
140x20
superset 1
lat pulldown bar straight arm pulldowns
120 3x12
seated row
200 3x10
superset 2
supinated dumbbell curls
40s 2x12
35s x11,9
chinups
8,5,5,5
random set of calf raises
140x20
barbell curl
75x8
95x10
135 x6,6,6 ---->pr by far… i know, its biceps
1-arm cable concentration curl
70 3x12
4.12.10
trap bar deads
175x15
26512
3558
445*5,5,1—> about yacked on last set. ate tuna only an hour before workout… stupid
weighted chins
BW +20 8
BW +40 4 +20 3 BW 3
BW +45 5 +25 3 +5 2 BW 1
BW +45 4 +25 2 +5 2 hold BW
Multi-Exercise Revolving Bar with Dual-Pair Contoured Grips and Safety Ends- had to google what to call this bar… used it on a lat pulldown machine. the bar fits well outside my torso for a good squeeze
87.515
12512
15012
20010
smith machine barbell row
13515
18512,15
supinated dumbbell curl
40’s *11,9,6
standing calf raise machine
140 215
240 10
jogged a mile
4.13.10
chest, triceps, and some shoulders
barbell incline
13512
1858
2556
2606
2656
2705
pretty solid for first day back to strength programming
db flat with chains
95’s +20lb chain on each* 5,5
95’s *11
seated upward cable fly
8012
70 210
70 *12, then machine fly 50lbs x20
superset 1
standing db lateral raises
35’s x12
seated dumbbell lateral raises
25’s 2x12
silver attachment tricep pushdown
140x15
160 2x15
giant set 1 iwth burnout on last exercise of last set
dips
3x12
facepull
140x12,10,10
rope pushdown
140x 3,6,8 then 70 for 20
training partner today was chance cianciola, ms, cscs
leg day 4/14/10
dynamic warmup
back squat
135x15
225x15
315x8
355 3x8
RDLs- flat back, took the plates to the floor on each rep
135x15
225x 12,10,10
1-legged leg press
3 plates each side 3x8 each
1-legged leg curl
62.5 x 8 each ,10 each,10 each
50x 7 each, 12 each
standing calf raises
120x15
20 2x12
4/20/10
incline barbell
135x12
185x8
225x8
270x 6,5
265x 4, 3+1 negative
Flat db
95’s x 8,8,7,8,7
superset 1
seated upward cable
80x8
70x12, 12,12
60x12—> standing
fly machine
75 3x10
62.5x 10, 12
superset 2
dips
20,15,15,17
wide pushups
15,12,10,7
1-arm rope pushdown
70x12
90x9
80x 9,10
Superset 3
2 arm rope pushdown
120x 10,12,12,12
decline situps
45lb db 3x12
hyperextensions
26.4 kb behind head 2x12
no weight- 17, 15
shoot me
4.21
F.M.L.= fried my legs
back squat
135x12
225x10
315x4
375 3x6… last set was a killer, but i got all my reps
barbell walking lunges- knee to ground
185 3x6 each
superset
leg curl
150 x 10,10,8
leg extension
205 x10, 12,12
standing calf raise machine
180x15
2x12
4.22
breakfast- 6 scrambled egg whites, 2 whole eggs
bagel with peanut butter
lunch- can o tuna, can o green beans, turkey (6oz) sandwich, carb master yogurt, apple
hitting back and biceps today, probably post workout tomorrow
different kind of shoulder day
superset 1
clean and press
135x8
135x5
175x5
195x5
205x5
135x amap- pausing is quitt’n early
trap bar shrugs
175x15
265 2x10
sweat’n like crazy
one-arm standing press with a bar in a landmine for something different
75lbsx10each
100x8each
100x8 each
burnout 50x10 each
1-arm leaning db lateral raise
35 x12
40 2x12 after last set 25x12
high cable pull aparts for rear delt
3x12
supersetted with plank walk-ups 3x 30 seconds
4 sets of tricep presses and some barebll shrugs
4.26.10
deadlift—> first week back after 4 wks with trap bar
135x15
225x15
315x6
405x4
445x4,2, then 4 with straps… boo
went crazy
405x7
315x8
315x12
315x10
stupid stupid stupid idea to do good mornings after deadlift
225x7,3
chins
10,10,8,8,7,6
wide lat pulldown
200 x 3x12