DE Lower: 9/22/09
Speed Squats, Below Parallel Box:
165+greensx2x8sets
Lateral Walk with Sled:
4platesx10stepsx2sets
A1) Close Stance Good Mornings:
95x10x4sets
A2)Hip Thrust:
bwx10x4sets
B1) Russian Twist:
1platex12/sidex3sets
B2) Weighted Situp:
1platex12x3sets
God Bless.
So yah, freakin hamstring, played in Delaware this weekend with my semi-pro football team, we won, but my hamstring which felt 100% was not, and a rainy cold night of football did me in. Hurts like hell, super tight, but I will be back with a vengeance.
Stay Strong, God Bless!
9/27/09: ME Upper
Raw Bench:
315x1
345x1x3sets
Med Ball Explosive Chest Passes:
15lbx15x5sets, fast as possible
A1)1 arm DB Row:
90x10x3sets
A2) High Pulley Scarecrows:
45x10x3sets
JM Presses:
185x10x4sets
God Bless.
9/29/09: DE Lower
Speed Squats:
185 + Greensx2x8sets off parallel box
Rack Pulls from Pin 3:
315x6x3sets - stopped at 6 b/c that’s when hammie started tightening up, will build this up over the next few weeks
Pull Throughs:
green bandsx8x4sets
Roman Chair Situps w/ DB on Chest:
60x10x2sets
God Bless.
10/1/09: DE Upper
Plyo Pushups to 18"boxes:
bwx5
bw+20lb vestx3x2sets - almost ate it on last rep of last set hahaha
bw+10lb vestx5x3sets
Swiss Bar Floor Press Middle Grip:
235x5x2sets
235x7
A1)Chins:
bwx8x4sets
A2)High Pulley Scarecrows:
40x10x4sets
B1)Overhead Straight Bar Ext:
85x10x2sets
85x12
B2)Hammer Curls:
45’sx8x3sets
Football practice - One hour of 3/4speed D-Tackle work and Linebacker work, also made my debut at tight end hahaha, maybe next season. Hammie held up well, still tightens up a little, but not nearly as bad.
God Bless.
10/2/09: ME Lower
Raw Reverse Band Parallel Box Squats w/ Greens:
185x3
225x3
315x1
405x1
495x1
550x1 - felt good to push the weight today, haven’t in awhile due to hammie/football, but feel really good
TKE’s:
Greenx10x3sets
GHR:
bwx8
bw+25x8
bw+10x8x2sets
A1) Russian Twists:
45lb platex15/sidex3sets
A2) Straight Leg Situp:
45lb platex15x3sets
God Bless.
10/5/09: ME Upper
Pin Press, Pin 12 (4-6in from chest):
315x1
345x1x3sets
Med Ball Chest Passes:
15lbx15x5sets
A1) Seated Cable Row:
165x10x4sets - very strict
A2) Chest Supported Rear Delt Flye:
15’sx10x4sets
Band Pushdowns:
bluex12x5sets
God Bless.
10/6/09: ME Lower
Reverse Band Box Squat, Raw w/ Hanging Greens:
405x1 - easy
495x1 - easy
565x1 - 15lb PR and I had to earn every pound of that! Just got done w/ football practice, so wasn’t the smartest idea, but have playoffs this weekend and didn’t want to push it later in the week. Also had a few clients in, so needed to show them what hard work was all about : )
I guess sometimes even on a day when your head is pounding, your exhausted, you worked a 10hr day and are still working, you need to step up. I’m not saying that I don’t have times where I back off, but come on people, grow some balls. One of the kids I was training last night has a chance to go pro as a pitcher in the future, maybe as soon as the end of the school year. He works hard, but I have to fight to get that last 10% out of him. Last night he asked me why was I being stupid. I asked what he meant, and he replied “You came in exhausted from practice, your training 3 people, you haven’t eaten, and it’s 9:45 at night and I know you’re getting up early,”. I laughed and told him it’s not stupid, if I don’t someone else is. I’ll be out talented, but never out worked. He asked for more conditioning work when we finished, mission accomplished.
DON’T LET ANYTHING STAND IN YOUR WAY!!!
Stay strong, God Bless.
10/8/09: DE Lower
Keeping volume really low, just working on retention, big playoff game this weekend, and work has me shot.
Box squats:
315x2x3sets - feels super light after tuesday…
Rack Pulls, pin 2, conventional stance:
315x5x4, lowered pin, increased volume, and hammie feels great.
Stay Strong God Bless.
10/14/09: DE Lower
Lost the playoff game, back to the grind, no games till a tournament in a few weeks, gonna try and get some real training in…
Speed Squats, done w/ Reverse Dbl Mini’s off band peg, my guess is it takes off about 135lbs at the bottom.
365x2x8sets
Speed Pulls: 365x1x6sets
GHR:
bwx8x4sets
Pulldown Abs:
125x8x3sets
God Bless.
10/15/09: DE Upper
Speed Bench: haven’t done this in forever, but felt good, easy weight…
135+dbl mini’sx3x8sets
Floor Press:
add 80lbs of chain
185x8x3sets
A1) Mixed Grip Pullups:
bwx8x4sets
A2) Band Face Pull:
purplex15x4sets
B1) Dead Stop on Floor Rolling DB Ext:
60’sx8x3sets
B2) Hammer Curls:
40’sx10x3sets
God Bless.
10/16/09: ME Lower
Reverse Band Box Squat:
looped, purple, raw diggity w/ belt
455x1 - felt 505 was do-able, but sick as hell and decided it would be smarter to triple 85% of that
430x3 - easy, grrrrrr damn, going for it next time
Rack Pull:
pin 2, quad mini’s, no belt
225x1x5sets
GHR:
bwx10x3sets
God Bless.
10/19/09: ME Upper
Swiss Bar Bench, wide handles:
add 80lbs chain to all sets
barx5
125x3
175x3
215x1
265x1 - 345 at top, think I could have gone heavier, but just getting over being sick, didn’t want to push it, this bar is tough as hell!
Neutral DB Bench:
100’sx10x2sets
A1)1 arm DB Row:
110’sx10x4sets
A2)Pull-Aparts:
monster minix15x4sets
A3)Overhead Rope Ext:
85x10x3sets
God Bless.
10/20/09: DE Lower
Reverse Band Box Squat:
looped purple
335x2x8sets
Rack Pulls - pin 2
405x5
365x8x2sets
Reverse Leg Curl on GHR:
bwx10x4sets
Band Overhead Palloff Press Iso Hold:
greenx30secx3sets
God Bless.
10/22/09: DE Upper
Speed Bench:
145x3x8sets w/ dbl minis
Floor Press:
275x5x2sets
A1) Mixed Grip Pullups:
bwx8x2sets
bw+10lb vestx8x2sets
A2) Band Face Pulls:
Purplex12x4sets
Floor Rolling DB Ext:
60’sx10x3sets
God Bless.
10/26/09: ME Upper
Swiss Bar Bench:
305x2
drop set
225x8
Neutral DB Press:
110’sx8x2sets
A1) 1 arm DB Row:
110x8x3sets
A2) Pull Aparts:
monster minix15x3sets
Overhead Rope Tricep Ext:
85x10x3sets
Kinda went into maintain mode today. Pretty beat up from Saturday’s game so I decided not to push it. Played great, but my neck is cranked, forearms are bruised to all hell, and just tired. No need to kill myself right now, but will begin to push it later this week.
Stay Strong, God Bless.
10/27/09: DE Lower
Speed Squats:
225+80lbs chainx2x8sets
Rack Pulls, Pin 3, quad minis:
225x8
275x7x2sets
Reverse Hamstring Curl on GHR:
bwx10
bw+25x8x3sets
Overhead Band Ab Iso-Hold:
Greenx25secx3sets
God Bless.
10/29/09: DE Upper
Speed Bench:
155+dbl minisx3x8sets
DB Floor Press:
100’sx12x2sets
A1) Mixed Grip Pullups:
bw+15lb vestx7x4sets
A2) Band Facepull w/ Scapula Retraction:
purplex10x4sets
Overhead Rope Ext:
95x8x4sets
DeFranco’s 21’s version 2.0:
30’sx21x3sets - holy crap this got my arms hurting!
Stay Strong! God Bless.
10/30/09: ME Lower
Raw Rev Band Foam Box Squats w/ Looped Purple Band:
deloads 45lbs at bottom
405x1
455x1
515x1
575x1 - huge!!!
TKE off 12in box:
bwx6x3sets
Russian Leans Using Purple Bands:
bwx8x4sets
Foam Roller Situps:
50x10x3sets
Squats really starting to move, might try and do a raw meet once football settles down to see where I’m at.
God Bless.
11/2/09: ME Upper
Fat Bar 3 Board Bench using Fat Gripz:
add 2chains/side
225x1
275x1
315x1
Fat DB Neutral Grip Press:
100’sx8
100’sx10
100’sx12
A1) Seated Cable Row w/ Fat Gripz on V-Handle:
165x12x4sets
A2) Underhand Pull Aparts:
monster minix15x4sets
B1) Band Tricep Pressdown:
bluex12x4sets
B2) Hammer Curl w/ Fat Gripz:
40’sx10x3sets
Love the new Fat Gripz, but will invest in a fat bar soon as I don’t think they’re ideal for everything, but work great!
God Bless.