Cardio & Grip Work
August 26, 2010 4:31 PM
Schwinn Airdyne - 2 min. warm-up / 8 Tabata intervals
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
One hand plate pinch - 25lbs plates x2 10 sec. static holds per hand
Hex head DB holds - 30x3 10 sec. static holds per hand
DB crushes - 45x3x10 per hand
Friday AM Session
August 27, 2010 9:00 AM
Static Stretching (lower body)
Squat
45x5
135x5
205x5
245x4
285x2x3
325x5x3 ← add belt
RDL - 275x3x5
Friday PM Session
August 27, 2010 7:00 PM
Bench Press (paused)
45x5
135x5
225x5
245x5
280x5x3
Pull-ups - 8x5
Conditioning, Core & Accessory
August 28, 2010 11:36 AM
KB Swing - 3 Tabata intervals
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
Allen Core Wheel - 2 x 24 foot trips
Decline Lying Leg Raise - 3x10
Cable Crunch - 50x3x20
Upright Rows - 90x2x10
Standing Calf Raise - 200x3x20
Training is looking good Phil, seems like you’re having a bit of fun with the conditioning/grip work as well. How does the static stretching prior to squats feel?
[quote]Power GnP wrote:
Training is looking good Phil, seems like you’re having a bit of fun with the conditioning/grip work as well. How does the static stretching prior to squats feel?[/quote]
Thanks, Power GnP. Grip work is fun. I haven’t done grip work in almost two years. The conditioning stuff is for my health as well as helping with my weight loss efforts. Static stretching prior to squatting and deadlifting helps a lot. Especially with my glutes and hips.
Monday AM Session
August 30, 2010 7:40 AM
Static Stretching (lower body)
Squat
45x5
135x5
225x5
265x3
305x2x3
325x2x5 ← add belt
Front Squat
225x10
275x2x5
My squat felt strong today and instead of doing 5 sets of 2 reps, I did 2 sets of 5 reps. I figured I would get more work that way. I need to adjust my percentages on my next four week wave.
The weights are getting too easy, but the percentages were a good starting point to adjust to the volume and early training time.
Monday PM Session
August 30, 2010 8:00 PM
Bench Press (paused)
45x5
135x5
175x5
225x4
265x2x3
300x5x2
Overhead Cable Tricep Ext. - 60x5x10
CSR - 160x3x15
Standing Cable Rows w/rope handle - 60x3x10
DB Flyes - 50x3x10
Javelin Press - 40x3x10
Leaning DB Lateral Raise - 30x3x10
Hanging Leg Raise - 3x10
Cardio & Prehab
August 31, 2010 7:00 PM
A1. 4 Way Hip Circuit - 2x20
A2. Glute Bridge - 2x20
Elliptical Trainer - 20 min.
Wednesday, September 1, 2010
Wednesday AM Session
Static Stretching (lower body)
Deadlift
135x5
225x5
315x3 ← double overhand grip to here
375x5x5 ← add belt
A1. Close Stance SSB GM - 225x3x5
A2. DB Lunge - 60x3x5
Decline Sit-ups
2x20
1x15
Wednesday PM Session
Bench Press (paused)
45x5
135x5
175x5
210x4
245x4
265x2x3
280x2x2
300x2
280x4
265x3
245x5
210x7
175x9
Single Arm DB Rows - 100x2x20
Face Pulls - 60x3x20
Thursday, September 2, 2010
Accessory & Cardio
Pull-ups - 5x5
Neutral Grip Chin-ups - 5x5
BB Curls - 80x3x10
Elliptical Trainer - 30 min.
Friday, September 3, 2010
Friday AM Session
Static Stretching (lower body)
Hip Mobility and Glute Activation
Squat
45x5
135x5
225x5
315x5
345x3x5 ← add belt
RDL
135x5
225x5
315x5
Friday PM Session
Bench Press (paused)
45x5
135x5
185x5
225x5
265x6
300x3x2
300x4
My bench press is improving. I was supposed to do 5 sets of 2 reps, but it felt easy and I did a set of 4 instead. Today was my last day of this four week wave.
Training is looking good, Phil. What’s the bodyweight holding at right now?
[quote]novaeer wrote:
Training is looking good, Phil. What’s the bodyweight holding at right now?[/quote]
Thanks, Brian. My body weight is up a little. I fluctuated between 227 to 230. I haven’t been 100% compliant with my diet. I am tightening things back up so I can get down to 220. One good thing is that I have gained some muscle. I think I lost some on my diet.
Cardio
09/04/10
Schwinn Airdyne - 2 min. warm-up / 8 Tabata intervals
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
09/06/10
Monday Session
Static Stretching (lower body)
Squat
45x5
135x5
225x5
275x4
315x6
340x5x3 ← add belt
Bench Press (paused)
45x5
135x5
185x5
225x4
255x2x3
275x5x3
NASA East Texas Regional
Body weight = 241.7lbs
Squat
1st attempt - 450lbs
2nd attempt - 507lbs
3rd attempt - 533lbs (missed)
Bench Press
1st attempt - 330lbs
2nd attempt - 358lbs
3rd attempt - 386lbs
4th attempt - 402lbs ← new masters 242 Texas record
Deadlift
1st attempt - 551lbs
2nd attempt - 601lbs
3rd attempt - passed on 3rd attempt
Total - 1510lbs (doesn’t include 4th bench)
1st place Masters 242 and best unequipped coefficient
2010 USAPL Holiday Classic
Authentic Strength and Performance Center - Carrollton, Texas
Body Weight = 249.1lbs
Squat
1st - 451.7lbs
2nd - 512.5lbs Masters 1B (45-49) 275 record
3rd - 534.5lbs Masters 1B (45-49) 275 record
Bench Press
1st - 374.7bs
2nd - 407.7lbs
3rd - 418.7lbs missed
Deadlift
1st - 551lbs Masters 1B (45-49) 275 record
2nd - 611.7lbs Masters 1B (45-49) 275 record
3rd - 639.2lbs Masters 1B (45-49) 275 record
Total - 1581.8lbs Masters 1B (45-49) 275 record
1st place Masters 1B (45-49) 275
Best Raw Lifter
2011 USAPL Raw Challenge at the Arnold
Body Weight = 260.1lbs
3rd place men’s open 264lbs class
Squat
1st Attempt - 507lbs
2nd Attempt - 551lbs
3rd Attempt -573lbs
Bench press
1st Attempt - 374lbs
2nd Attempt - 396lbs missed
3rd Attempt - passed
Deadlift
1st Attempt - 573lbs
2nd Attempt - 622lbs
3rd Attempt - 672lbs
Total 1620lbs
Wow, that squat looked effortless! Actually, they all looked easy for you. What happened with your bench attempt?
[quote]TheDudeAbides wrote:
Wow, that squat looked effortless! Actually, they all looked easy for you. What happened with your bench attempt?[/quote]
x2!!! Definitely going to be following this.