Deads and Upper Back: 10/13/08
Sumo Rack Pulls, mid shin, raw:
add dbl purple bands
135x3
225x3
add belt
315x3
405x1
465x1 - 10lb PR
505xmiss - decided to go crazy and almost blacked out, had to catch myself, nice!
1 arm DB Rows:
140x8
140x10x2sets
140x8
Neutral Grip Towel Pullups:
bwx8x2sets
bwx7x2sets
H-Rolls:
25’sx12x3sets
Standing Pulldown Abs:
120x8x3sets
God Bless.
10/19/08: RE Upper
just got home from Florida at 9:00 this morning, worst flight ever!!! Tired and the turbulence was ridiculous. Needed to train in the worst way so made it to the gym as soon as I got home and ate…
Bench: Raw, week 2 of 5-3-1
215x5
250x5
285x5
Inc DB Press:
130’sx5x2sets
115’sx10
Standing BB Shoulder Press:
155x8x2sets
155x11
Dips:
bw+45x12x3sets
bw+45x10
Blast Strap Pushups:
bwx12x3sets
God Bless.
10/20/08: Deads and Upper Back
Sumo Deads, raw:
135x5
225x5
add belt
315x5
405x4
405x3x2sets
Seated Cable Row:
225x8x5sets
A1)Towel Pullup:
bwx10x2sets
bwx8
A2) Pull Throughs:
200x8x3sets
B1)Standing Pulldown Abs:
135x8
105x12x2sets
B2)H-Rolls:
30’sx8x3sets
God Bless.
RE Upper: 10/23/08
Floor Press:
135x5
185x5
225x5
275x5
315x4
225x10
High Inc Pushups:
bwx20x2sets
Lateral Raises:
20’sx12x3sets
Rolling EZ Bar Ext:
70x12x2sets
90x10x2sets
Band Pullaparts:
DBL minix10x4sets
God Bless.
ME Lower: 10/25/08
Squat:
First time in gear in awhile, pretty happy with the results…
add metal viking briefs
235x3
add metal pro squatter and belt, straps down no wraps
415x1
straps up
505x1
585x1
add knee wraps
655x1 - 1" above, smoked
715x1 - little higher, but just as fast, I like the way this is going, gonna work on doing reps to help me hit depth, stayed too upright. Good start though…
GHR:
back elevated on 100lb plate
bw+25x6x3sets
bwx14 - PR
Bulgarian Split Squat:
30’sx8
Roman Chair Abs:
15lbs behind headx10
30lbs behind headx8x2sets
God Bless.
ME Upper: 10/26/08
Raw Bench:
75% - 250x5
85% - 280x3
95% - 315x3
Flat DB Press:
140’sx4
130’sx7
130’sx6
Standing BB Shoulder Press:
165x8x2sets
135x15 (added leg drive as set went on…)
Flat Rolling EZ Bar ext:
100x8x2sets
80x12x2sets
God Bless.
Deads and Upper Back: 10/27/08
Sumo Deads:
add single ply hardcore brief
add metal pro squatter
225x1x2sets
315x1x2sets
add belt
405x1
485x1 - form kind of off
485xmiss - called audible took off pro squatter, weight gain makes it too hard to get to bar, add inzer t-rex
485x1 - cake
535x1 - miss, bar wasn’t against shins at start
535x1 - 10lb PR, bar windmilled but fought it up, left hand ended up outside of thigh, what the heck???
Chest Supported DB Row:
90’sx8
90’sx9
90’sx10
90’sx9
Fat Bar Pullups:
bw+20lb chain around neckx6x3sets
bwx8
DB Shrugs:
150’sx20
Lenny Spero’s back! Good to see you again old friend! It’ll be nice to have a guy like him pushing us all again. God Bless.
ME Upper: 10/30/08
Floor Press:
135x8
185x3
225x3
275x1
325x1
365xmiss
355x1 - PR
DB Lateral Raise:
25’sx12x3sets
Inc Close Grip Bench:
185x8
185x12
185x9
A1)Flat Cross Face DB Ext:
30x10x4sets
A2)Band Pull Apart:
minix12x4sets
God Bless.
Strong floor press! Congrats on the PR
Are you still doing IPA Nats?
[quote]Pinto wrote:
Strong floor press! Congrats on the PR
Are you still doing IPA Nats?[/quote]
Thanks Pinto!
Not doing the Nats, opening a sports conditioning business next month in a baseball instruction facility, and it’s going to be pretty crazy/hectic/busy/etc for the next six weeks, so I need to focus on that right now.
Also have a nagging back injury that’s just starting to get better and don’t want to push it too much. Unfortunately I won’t be able to go, and it’s a big bummer, but still training as hard as possible.
10/31/08: ME Lower
Squat:
add metal viking brief
235x3
add metal pro squatter straps down no wraps, belt
425x1
straps up
505x1
595x1
knee wraps
655x2, 1st inch above, second was deep, from the video it looks like it broke, which would be awesome considering this suit is pretty tight. Good place to start after my deload next week.
GHR’s:
rear elevated on 100lb plate
bw+25x8x3sets
Roman Chair Situp on GHR:
same setup
minix12
purplex12
Chris Taylor gave me some new stuff to do for my back, going to work on some scapula protraction stuff, as that seems to hit the nail on the head in terms of where it hurts. God Bless.
11/2/08: Deload Upper
Bench:
65% 215x3x5sets
Swiss Ball DB Press:
50’sx30
Swiss Ball Seated DB Shoulder Press:
25’sx25
Dips:
BWx20
God Bless.
video of my 655x2 from friday.
Deload Deads and Upper Back 11/3/08
Sumo Deads:
raw/beltless
225x3x5sets
Seated Cable Row:
120x20
Seated Cable Row Scap Retractions:
rehab for my back
60x20x3sets
Pullups:
bwx8
God Bless.
VOTE!!!
RE Upper: 11/9/08
5-3-1 cycle 2 week 1
Bench: Raw
235x3
270x3
305x3
Hammer Strength Iso-Lateral Bench:
add dbl purples
1ppsx10x4sets - changed grip every set
Standing Strict Military Press:
95x10x4sets
Flat KB Extensions:
12kgx10x4sets
Pull Aparts:
purplex8x2sets
God Bless.
11/10/08: Deads and Upper Back
Sumo Deads:
add single ply hardcore and t-rex, straps up
225x3
315x3
add belt
405x1
455x1
455+80lbs of chainx1 - ties chain PR
455+120lbs of chain - 40lb PR - 575 at top, deadlift is moving!
405x120lbs of chainx3 - kind of ugly but got all three
Have to fix my hand problem, keep binding on my right leg and almost opened my hand up tonight. Going to move feet out slightly and hands in slightly.
Stone Trainer V-Handle Rows:
160x12x4sets
Fat Bar Pullups:
bw+20lbs chainx4x5sets
bwx8
Face Pulls:
purplex12x3sets
God Bless.
11/13/08: ME Upper
Floor Press:
325x3x3sets
Neutral Grip Blast Strap Push-ups:
bwx15
bw+35x12x2sets
bwx18
DB Lateral Raise:
30x8x3sets
Reverse Grip Ez Bar Cable Tri Extension:
80x10
100x10x4sets
God Bless.
11/14/08: ME Lower
Squats:
add metal viking briefs
235x3
add metal pro squatter straps down no wraps, add belt
405x1
505x3
add knee wraps
555x3 - last two were at parallel
605x3 - all three were at parallel
GHR:
purplex8x3sets
Roman Chair Situp:
25x6
25x8
25x6
God Bless.
RE Upper: 11/16/08
Raw Bench:
220x5
255x5
290x6
Hammer Strength Iso Bench:
add dbl purples, close, med, wide grip
1plate+10x10x3sets
Military Press:
95x8
115x8
118x10x2sets
Flat KB Ext:
12kgx12x4sets
Dips:
bwx12x3sets
God Bless.
Damn good lifting!