5/8/09: ME Lower
Raw Cambered Bar Box Squat:
425x1
425x2
245x10
DB Step Up to 18" Box:
45’sx8x2sets
GHR:
bw+45x8x4sets
God Bless.
5/20/09: DE Lower
Back from vacation, back to work…
Conv Speed Deads, raw no belt, 1min btwn sets:
315x1x7sets
16" Hurdle Hop onto 28" box:
bwx3x5sets
DB Reverse Lunge, 3" EROM:
40’sx8x2sets
GHR:
bwx12
bw+minix12x3sets
God Bless.
5/21/09: ME Upper
Close Grip Bench:
315x2
315x3
DB Floor Press:
Monster Mini Behind Back for both sets
40’sx20
60’sx20
A1) Seated Cable Row:
225x8x4sets
A2) Blast Strap Scarecrows:
bwx8x4sets
JM Press:
105x12x3sets
God Bless.
5/21/09: ME Upper
Close Grip Bench:
315x2
315x3
DB Floor Press:
Monster Mini Behind Back for both sets
40’sx20
60’sx20
A1) Seated Cable Row:
225x8x4sets
A2) Blast Strap Scarecrows:
bwx8x4sets
JM Press:
105x12x3sets
God Bless.
5/22/09: ME Lower
Front Squats:
worked up to 335x1 PR
Belt Squats to box:
4 double purplesx10x3sets
Pulldown Abs:
115x8x3sets
God Bless.
p.s. short session but my legs are killing me!!!
5/26/09: ME Upper
Reverse Green Band Bench:
pinkies on rings
135x5
225x3
275x3
315x3
365x3
405x3 - PR
455x3 - PR!!!
495x1 - PR!!!
Inc Neutral DB Press:
80’sx20x2sets
A1) Seated Cable Row:
235x10x4sets
A2) Prone T’s:
15’sx8x2sets
12’sx8x2sets
B1) Band Tricep Pushdowns:
Greenx12x3sets
B2) EZ Bar Chain Curls:
5chainsx8x3sets
Conditioning Circuit:
10swings w/ 8lb sledge/side, Med Ball Explosive Chest Pass to wall 15lb ballx20, 25yd sprint - repeated 3 times
God Bless.
[quote]scubasteve2105 wrote:
5/26/09: ME Upper
Reverse Green Band Bench:
pinkies on rings
135x5
225x3
275x3
315x3
365x3
405x3 - PR
455x3 - PR!!!
495x1 - PR!!!
Inc Neutral DB Press:
80’sx20x2sets
A1) Seated Cable Row:
235x10x4sets
A2) Prone T’s:
15’sx8x2sets
12’sx8x2sets
B1) Band Tricep Pushdowns:
Greenx12x3sets
B2) EZ Bar Chain Curls:
5chainsx8x3sets
Conditioning Circuit:
10swings w/ 8lb sledge/side, Med Ball Explosive Chest Pass to wall 15lb ballx20, 25yd sprint - repeated 3 times
God Bless.[/quote]
Damn good PR on the reverse band. How tall is your rack, BTW?
[quote]novaeer wrote:
Damn good PR on the reverse band. How tall is your rack, BTW?[/quote]
it’s the commercial 3x3 elite rack, 7.5ft tall. Def taller than the last rack I used it on which was a 2x2 that we choked the bands around the cross brace, so I’m not sure how the weight plays out at the bottom, but it was definitely heavy haha.
5/27/09: DE Lower
Speed Pulls on Jump Stretch Platform:
Raw, beltless conv against quaded mini’s
185x1x8sets, 30sec rest btwn
Weighted Reactive Box Jumps to 24" box:
20’sx3x5sets
Barbell Bulgarian Split Squats:
greensx8x3sets
GHR:
monster minix10x4sets
Roman Chair Abs:
purplex10x3sets
God Bless.
5/29/09: RE Lower
Blast Strap Pushups:
bw+2chainsx30secx3sets (20reps, 19reps, 18reps respectively)
Push Press:
dbl minis
95x8x2sets
95x10
A1) Stirrup Pulldowns:
215x10x4sets
A2) Trap Bar Shrugs:
315x12x4sets
B1) JM Presses:
135x12x3sets
B2) EZ Bar Reverse Curl:
65x10x3sets
Conditioning:
W drillx4
box drillx2
God Bless.
5/30/09: ME Lower
Cambered Bar Box Squats, Raw:
155x3
245x3
335x1
385x1
435x1 - PR
485xmiss
455x1 - PR
BB Reverse Lunge:
120lb chainx8x2sets each leg
A1) Cambered Bar Good Morning:
135x10
155x10x2sets
A2) Roman Chair Situp:
bwx15x3sets
God Bless.
6/2/09: ME Upper
Reverse Green Band Bench:
505x1 - PR
405x7 - PR
Neutral Grip Inc DB Press:
85’sx16x2sets
A1) Seated Cable Row:
265x8
245x10x3sets
A2) Prone T’s:
15’sx8x4sets
B1) Band Ext:
greenx14x3sets
B2) EZ Bar Chain Curls:
6 chainsx10x3sets
God Bless.
6/3/09: DE Lower
Speed Pulls:
raw beltless conv on jump stretch platform against quaded minis
225x1x8setsx30sec btwn sets
Weighted Reactive Box Jumps to 24" box:
30’sx3x5sets
BB Bulgarian Split Squats:
65+greensx8x3sets
GHR:
monst mini+10x10x4sets
Pulldown Abs:
115x10x3sets wide stance
God Bless.
6/5/09: RE Upper
Blast Strap Pushups, feet elevated on box, 30sec sets:
bw+x-vestx20x2sets
bw+vestx19
BB Push Press:
add purples
95x8x2sets
95x9
A1) Close Grip Pulldowns:
225x10x4sets
A2) Seated DB Cleans w/ retraction:
20’sx10x4sets
B1) JM Press:
155x12x3sets - PR
B2) Reverse Curl:
85x8x3sets
7 140ft sprints, 1min btwn
God Bless.
things have been crazy and have had a hard time keeping my log updated on here. Sorry for those who follow, but my personal life has been nuts and it’s effected a lot of my life. My training has been very good, as I have been able to focus my aggressions that way, and I’m back to training with my old training partner Juan, which let’s me feel a lot better about pushing myself since I now have a competent spotter. Will do my best to keep updating, thanks!
6/6/09: ME Lower
Cambered Bar Box Squat:
raw w/ belt
475x1 - PR
dropset- raw, beltless
335x4
245x8
155x10
BB Reverse Lunges:
bar+120lbs chainx10x3sets
A1) Cambered Bar Good Mornings, narrow stance:
205x8x3sets
A2) Roman Chair Situps:
bwx20x3sets
Sled Sprintsx10 - 30sec btwnish
God Bless.
6/9/09: ME Upper
Floor Press:
add 1chain/side (40lbs Total)
135x3
185x3
225x1
275x1
315x1 - crappy
315x1 - very good
335x1 - ugly as hell, butt off the floor, whatever, get it better next time
Inc Neutral Grip DB Press:
90’sx16x2sets
A1) Seated Cable Row:
240x10x4sets
A2) Prone T’s:
20’sx8x2sets
20’sx6
B1) Band Pushdowns:
greenx14x3sets
B2) EZ Bar Chain Curls:
7 chainsx8x3sets
God Bless.
6/10/09: DE Lower
Speed Pulls, raw beltless conv off jump stretch platform:
quaded monster mini’s
135x1x5sets
3 low hurdle hops onto 28" box:
25lb vestx3x5sets
BB Bulgarian Split Squat:
75+greensx8x2sets
GHR:
25+monster minix10x4sets
Standing Pulldown Abs:
125x8x4sets
God Bless.
6/12/09: RE Upper
Swiss Bar Pushups from Middle Grip, feet elevated on box:
2chainsx20
3chainsx11
all remaining are drop set
3chainsx12
2chainsx4
bwx5
Push Press:
add purples
105x6x3sets
A1) Close Pull Down:
205x10x4sets
A2) Farmer’s Walk Handle Shrugs:
103 each handx15x4sets
B1) JM Press:
185x10x3sets
B2) Reverse Curl:
105x8x3sets
Farmer’s Walks:
103per handx120ftx5
6/14/09: ME Lower
Free Squat:
add belt/knee wraps
425x2
DB Reverse Lunges:
50’sx8x3sets
A1) Cambered Bar Good Morning:
raw beltless, 225x8x4sets
A2) Roman Chair Situp:
bwx15x4sets
God Bless.
6/16/09: ME Upper
Floor Press, 1 chain per side:
315x1
335x1 - much cleaner than last week
355x1ish - training partner redirected bar back towards belly so I didn’t eat it, but didn’t help up, grind city, not going to really count it, but hey, it’s something
3 board press:
225x15x2sets
A1) Trap Bar Rows:
185x8x4sets
A2) Lat Pulldown Elbows out to Chin:
85x10x4sets
B1) Rolling DB Extensions:
55’sx10x3sets
B2) DB Hammer Curls:
50’sx8x3sets
God Bless.