WEEK 2 DAY 1
MILLITARY PRESS 5/3/1
110/3 135/3 155/8
DB INCLINE PRESS 100/12 125/6 125/4 100/12 100/10
BW CHINS 5X10 (50)
FACE PULL 80/12 STACKX12X4
TRI PD STACK/15 +25X4X12
Shoulder was not feeling up to snuff, should of only done one set at 125, and dropped back to 100. The gradual change to a strit millitary press is feeling more comfortable.
13.18 mile (3.5 SS 7.7 run)
Had the worst Stomach Virus this weekend, had to take a bit of a layoff will start with Week 2 Day 2, (DL) today. I was shitting and puking at the same time (yes it is possible), still feeling weak as fuck, we will see how it goes.
WEEK 2 DAY 2
DEADLIFT 5/3/1
250/3 285/3 325/7 405/1 (I couldnt resist)
ASSITANCE
LEG CURL 85/15 95/12 105/10 105/8 105/7
HANGING LEG RAISE 5x10
WG PULLUPS 7/5/5 (17)
CHINS 10/9/7 (26)
HANGING DB LAT RAISE 35/15 40x12x4
PREACHER 60/16 60/13 80/10
HAMMER CURL 40/12 50/10 70/5
WEEK 2 DAY 3
BENCH PRESS 5/3/1
240/3 255/3 270/13
VERTICAL PLATE LOADED PRESS 2PLT/20 3PLT/10 3PLT+25/12/10 3PLT/10
TBAR ROW 3PLT/12 4PLT/10 4PLT/10 4PLT/10 3PLT/12
SKULLCRUSHER 60/20 80/15 100/9
POWER SHRUG 315/12 315/12 315/12 315/10
RUN 12:57 MILE
11/20/10
WEEK 2 DAY 4
SQUAT 5/3/1
260/3 280/3 295/10
HACK SQUAT 2PLT/15 3PLTx4x10
BACK RAISE w/LIGHT BANDS 5x10
INCLINE SITUPS 5x10
PULLUPS 5x5 (25)
WTD PUSHUPS +45x5x10 (alternated between pullups and and pushups)
11/21/10
Did not do 5/3/1 protocol today as I want it to be in line with the beginnin of the week and the days I usually train (tues, thurs, Sat and Sun)
BB COMPLEX
135lbs BBROW, SLDL, BTN PRESS, PU x10x5
DB COMPLEX
40lb DB CHINS, DB LAT RAISE, DB REAR RAISE x10x4
MACHINE ROW 165/10 165/10 210/10 210/10
Played basketball for about 2 hours…awesome.
Hey Matty, I found it.
You got some good shit going on in here.
Thanks broheim!
11/23/10
WEEK 3
MILLITARY PRESS 5/3/1
135/5 150/3 165/4
135/12 (DS)
INCLINE DB 100/12 125/4 100/10 100/10 100/10
WEIGHTED CHINS (W LIGHT BANDS) 10/9/6/5/5 (35)
FACE PULL STACKx10x5
TRI PULL DOWN STACK/15 +25/15 +25/15 +25/12 +25/10
UPRIGHT ROW 135/12 185/6 135/10
^I hate you for using the ENTIRE stack & A plus some…
Uprt rows don’t bother you? Can not do them w/out pain.
What does the (DS) stand for next to your 135/12?
[quote]print wrote:
^I hate you for using the ENTIRE stack & A plus some…
Uprt rows don’t bother you? Can not do them w/out pain.
What does the (DS) stand for next to your 135/12?[/quote]
As long as I keep shoulder width grip and lift only to chest level Im fine. I do have impingements in both shoulders so if it bothered me I would def know it. If I wanted to do a close grip the pain would be redonkulous. Because of the 5/3/1, I havent done em as often I just threw them in there today cuz I wasnt doing any conditioning.
Oh the DS is drop set
11/25/10
WEEK 3
DEADLIFT 5/3/1
260/5 320/3 365/2 - in a bit of rush, did not warmup well enough as such this session blew donkey dick.
LEG CURL 80X10X5
LYING LEG RAISE 5X10
DS DB REAR RAISE 35/15 40X3X12
BARBELL COMPLEX 135LBS
BB ROW/SLDL/BTN PRESS/PUSHUP X10 X5
11/27/10
WEEK 3 PHASE 1
BENCH PRESS 5/3/1
225/5 255/3 285/5 - once again couldnt warm up correctly and thus my shoulders and overall BP was shit. Because I was stressed for time I did the boring but big routine…sorta
BP 225/15 225/15 225/10 225/10 225/10
TBAR ROW 3PLT/10 4PLTX10x3 3PLT/10
DB SHRUG 125x12x4
DB LATERAL RAISE 35/12 40x4x10
11/28/10
WEEK 3 PHASE 1
SQUAT 5/3/1
250/5 280/3 315/5
HACK SQUAT 2PLT/10 3PLTx3x10
BACK RAISE W BANDS 4x10
DB SKULL CRUSH 35/15 40/12 45/10
CHINS W BANDS 7/6/5/4
HAMMER CURL 35/12 40/12 40/12 50/10 50/6
DELOAD WEEK
Gonna concentrate on conditioning…BarBell Complexes and shit
BB COMPLEX:
135LBS / 10 BB ROW / 10 SLDL / URIGHT ROW 10 / BTN PRESS 10 X2
155LBS / 10 BB ROW / 10 SLDL / URIGHT ROW 7 / BTN PRESS 4 X1
155LBS / 10 BB ROW / 8 SLDL / URIGHT ROW 4 / BTN PRESS 4 X1
This kicked my ass, 155 lbs started to feel like 300lbs after a while, and it showed with my reps. Good shit tho.
Body Weight Complex W Bands
CHINS x5 / PUSHUPS x15 / BB RENEGADE ROW x10 (55lbs)
CHINS x5 / PUSHUPS x15 / BB RENEGADE ROW x10 (55lbs)
CHINS x5 / PUSHUPS x15 / BB RENEGADE ROW x8 (55lbs)
CHINS x8 / PUSHUPS x15
I dig chins with bands better than weighted chins with a dip belt, much smoother movement. Same with the pushups, while a bit easier, it seemed to have a rehabilitation effect. Renegade rows make me feel like a total tool, but there effective.
BAND TRI EXTENSION x15x2
I really love these bands.
Big shout out to my man Yonkey, for hooking me up!
I played some full court Basketball for about an hour, ran around like a chicken w/o a head
DELOAD WEEK DAY 2
DB CIRCUIT
WG PULLUPS x 7 / DB(40LBS) TRI EXT x 15 / DB HAMMER CURL(40LBS) x12 / DB(40LBS) LAT RAISE x 10
WG PULLUPS x5 / DB TRI EXT x10 / DB HAMMER CURL x10 / DB LAT RAISE x10
NG PULLUPS x10 / DB TRI EXT x8 / DB HAMMER CURL x10 / DB LAT RAISE x8
NG PULLUPS x8 / DB TRI EXT x10 / DB HAMMER CURL x10/ DB LAT RAISE x8
CHINS WITH BANDS x 6
DB CIRCUIT PART II
DB(110LBS) SHRUG x 15 / DB(40LBS) REAR RAISE x12 / DB(110LBS) ROW x5
DB(125LBS) SHRUG x 12/ DB REAR RAISE x12 / D(75LBS)ROW x10
DB(125LBS) SHRUG x12 / DB REAR RAISE x12 / DB ROW x10
DB (125LBS) SHRUG x10 / DB REAR RAISE x10 / DB ROW x8
BACK RAISE WITH LIGHT BANDS X 12 X 2
OLD MAN CRUNCHES 155x20x3
3/4 mile 10 min SS TREADMILL
STAIRMASTER LEVEL 6 5 MIN
To say that you’re awesome will be a redundant understatement, right?
[quote]Nikki9591 wrote:
To say that you’re awesome will be a redundant understatement, right?[/quote]
Awww thanks nikki! Coming from you that’s an awesome compliment! I know you do your thing as well!
I’m flattered that my training can capture the attention of a beast like you ;D
Sup big man. You were obviously the right person to give the bands to. I use the minis to do shoulder dislocates and that’s it…fuck i am lazy.