DE Bench Press: Saturday, 1/17/09
Bench Press w/ doubled minis: barx8,8, 65x3, 8x3x95 (med./wide grip)
4-board: 135x5, 185x5, 205x5(PR)
DB Press: 2x6-10
Chest Supported Row: 4x10
I moved tomarrows workout to today so I didnt have to train tommarow morning. Bar speed was decent at best. Will keep weight the same the next couple weeks and work on improving speed/form. Big PR on the 4-board.
ME Squat/Deadlift: Monday, 1/19/09
Low Box Squat(about 4-5"): barx8, 105x5, 145x3, 195x3, belt on, 235x3, 255x1, 270x1, 285x1(PR)
Cambered bar Good morning: 95x8, 135x8, 155x8
Band Leg Curl: 5x12-15
Incline Abs: 5x10
Obliques on assisted dip machine: 3x8
I was really happy with the 285. It has been I weight I wanted to get past for a while on the box squat. A few months ago 285 stapled the hell out me on parallel box, so I’m very excited about this. I almost doubled it but my spotter touched me for a second on my second rep so I didnt count it. A single was my goal anyway. Those Incline Abs are hard as hell, along with the band leg curls. My calves cramp everytime I do them. BW was 168 today.
ME Bench Press: Wednesday, 1/21/09
Manpon Press: barx8, 95x5, 115x3, 135x3, 155x3, 185x2(PR)
Purple Band Tate Press: 5x10-15
Neutral Grip Lat Pulldown: 5x8-10
DB Shrugs: 5x10-12
Cable Curl: 3x8
I was very happy with 185x2. Last time I did these I only got 165 for 2. I am way stonger off the chest than I’ve ever been. I’m finally starting to get this leg drive thing down. I get a crazy pump in my triceps when I do the tate presses. My upper back/traps where pumped as hell too.
Nice lookin log man. Ur lookin strong for your age and weight.
Nice lookin log man. Ur lookin strong for your age and weight.
Thanks a lot. Just gotta keep getting stronger.
Dynamic Effort Squat/Deadlift: Friday, 1/23/09
Box Squat: worked up to 5x2x235/2 chains per side, then dropped the weight to 215 for the last 5 sets. I didn’t feel fast enough to keep it at 235. Great speed with 215 though.
Speed Pulls: 5x1x135+quaded minis (LOTS of tension!)
45% hyper w/ back propped up: mex15, 10x15, 25x10, 2x8x35 (weights held behind head)
Hangin Leg Raise and Cable Obliques superset: 4x6-12
I was pretty tired, but it was still a productive workout. It took a lot of mental toughness to get through this one. I pushed extremely hard and got it done though.
Dynamic Effort Bench Press: Saturday, 1/24/08
Bench Press (all set with doubled minis): 2x8xbar, 65x3, 85x3, 7x3x95(alternating med/wide grip), 1x2x115(PR), 1xMx135
DB Bench Press, nuetral grip: 5x10
Purple Band Tate Press: 5x12-15
Chest Supported Row: 5x8-10
DB Internal/External Rotations: 3x12
This was a good workout. I skipped the supplementary work and moved right to my accesorry lifts since I worked up on the bench today. I felt that heavy board work would have been too much. I don’t even know why I tried 135. I felt strong, but after thinking about how much band tension the doubled minis add this was a stupid attempt. Last time I worked up after dynamic sets a few months ago I failed a single with 115 and micro minis, so I’m happy with the double with 115. I also hit notable rep/weight PR’s on all my accessory lifts too.
ME Squat/Deadlift: Monday, 1/26/09
Squat: barxa lot, 95x5, 135x3, 185x3, 225x3, 275x1, 295x1, 315x1(PR)
Snatch Grip Deadlift: 135x10, 3x8-10x185
Pullthrough with bands around neck: 5x10
Incline Abs: 5x10
Squats were smooth and felt pretty good. No sticking on the 315 which is a big PR. I think 325-330 is probably where my max is right now. I could have doubled 315. My elbows were pretty achy after though, because I had to squat with a shitty bar with very bad knerling. It kept slipping. I went light on the snatch grips, my grip wouldnt take any more with the shit bar. The pullthoughs(got them from Marc Bartley’s log on efs) were very hard. I worked up to 2 purples which was a lot of tension.
ME Bench Press: Wednesday, 1/28/2009
Floor Press: barx10, 95x5, 135x3, 145x3, 155x3, 160x3, 165x3, 170x3, 175x2(PR)
Dips: 5x10
Lat Pulldowns, nuetral grip: 5x8-12
DB Shrugs: 5x10
This was a good workout. I felt strong on the floor presses, although I would have liked a 3rd rep with 175. I was actually pleased with the dips. They didnt hurt my shoulders like usual, and they felt easy.
DE Squat/Deadlift: Friday, 1/30/09
Box Squat: barx10, 105x5, 145x3, add 2 chains per side, 195x2, 9x2x215, 1x2x235, 1x2x285
Speed Pulls(conventional, against quaded minis): 135x1, 3x1x185
45% Hyper, back propped up: mex10, 10x10, 25x10, 35x8, 45x8 (all sets with plate behind head)
Obliques on ass. dip machine: 4x8
Hanging Leg raises: 4x8-12
Stretched for about 15-20 min. after.
I felt fast on the squats, so I worked up to 2 heavier sets. I strained a little on the second rep with 285, but got it clean. This was actually a PR. I just did 4 sets of pulls since I worked up on the squat. I need to start stretching more again, so I did it right after my workout. The only reason for this is because I know I would have skipped it later.
PM Session: Friday
BW Reverse Hyperextension: 3x15-20
Decline Abs: 3x12
H-Roll: 3x20
Walk half a mile holding 45 lbs. plate in each hand (had to stop twice because of grip), then walked 1.5 miles.
Dynamic Effort Bench Press: Sunday, 2/1/09
Bench Press (alternated med, wide, close grips): barx15, add doubled minis, barx8, 65x5, 8x3x95
4-board: 135x3, 185x3, 225x3(PR)
DB Bench: 5x10
C-S Row: 5x10
H-Roll: 3x15
Stretched for 20 minutes
The bar speed was great on the speed sets. Every rep was smooth and leg drive was good. I was very excited about the 225 off the 4 board. This has been a short term goal for a little while now. I also hit rep or weight PR’s on the DB Bench and Rows. Very good session.
ME Squat/Deadlift: Monday, 1/2/09
Chain Suspended Good Morning(belly button level): barx5, 135x3, 155x3, 185x3, 205x3, 225x1, 255x1, 275x1, 295x1, 315x1, 335x1, 365x1(PR)
Step ups: 5x10
Goodmorning with band around neck: 5x8-12
Inline Abs and 45% hyper obliques superset: 5x8-12
Foam roll/stretch 20 minutes
I tied my old PR which was about 5-6" higher, so I am happy with this.
PM Sessoin
BW Reverse Hyper: 5x15
Decline Abs: 4x15
Obliques on ass. dip machine: 2x8
Walk half mile with 25 lbs. plate in hands
This took 30 min. I am adding a few sessions like this when I can to hopefully speed recovery and get gpp up a bit. I need this up a bit for my meet so I’m not toast for my deads. I really want to hit 405+.
ME Bench Press: Wednesday, 1/4/09
Bench Press(pinky on rings): barx20, 95x5, 115x3, 135x3, 145x3, 155x3, 165x3, comp grip, 2x1x175(very easy singles, great form), 135x8
Dips: 5x6-10
Pulldown, nuetral grip: 5x10
DB Shrugs: 5x10
I will probably open at 165, then go 175, 185. I supersetted the shrugs and pulldowns because I was short on time. I also stretched for about 15 minutes after. I did some very deep, painful stretching. I feel like a million bucks now though! Contrast shower too, after the workout. They suck, but they are great. I may skip the dynamic work on Friday, and start the deload there. I want my shoulders/back to be 100%.
10 pound incroments seems a bit much, maybe 145, 165, 185?
You might be right on that one. I’ll probably just poop myself out with the attempts so close. Thanks!
DE Squat/Deadlift: 2/6/09
Box Squat(3" low): barx10, 95x3, 145x3, 195x3(stopped here at the last warm up set. My shoulder was really bothering me.) I then put a light band around my belt/feet and did 6x4-8 with no bar on my back.
Deadlift: 4x1x225
Back Raise/RH superset: 5x15-25
Forward/Reverse dragging: 4 sets with 2 100 lbs. plated on the mat.
DE Bench Press: Sunday, 2/8/09
Manpon Press(med. grip): barx10, 95x10, 115x10, 3x8-12x135
Tate Press, purple band: 2x20
DB Row: 2x15
Mini-band Pullapart: 2x20
Hammer Curl: 2x20
Internal/External DB Rotations: 2x20
10 min Stretching/shoulder traction before and after workout. Iced shoulder 20 minutes after also. I went to the chiropractor, and he said I should be good after one more session. Good thing this is a de-load week.
ME Squat/Deadlift: Monday, 2/9/09
Squat: barx10, 105x5, 145x5, 195x5, 235x10(PR)
Rack Pull, below knees: 135x3, 225x3, 315x3, 405x1(PR)
RH: 2x20
Incline Abs + side bends on hyper: 4x8-12
Stretch/foam roll for 30 minutes afterwards.
Shoulder/upper back felt pretty good. Not 100%, but getting there. I feel confident that I will be good to go by the time the meet rolls around. I was going to just do 5’s on the squats, but I didnt feel like going heavy and just kept reppin away after the first 5 with 235. The rack pulls were pretty hard, but I the way I had it set up I was in a very bad starting position with no real leg drive. 405 is my goal for the meet so it was nice to feel it on the rack pulls. I am feeling strong and really looking forward to seeing what I can do. Also, I can’t wait to get my EFS shirts. That sale was awsome as hell.