Friday, May 11, 2012 - Shoulders
Warm up
- PVC roll back
- Lots of stretching
- Rotator cuff
Strict Overhead Press
2 X 10 X 45
1 X 5 X 95
1 X 1 X 115
2 X 8 X 135* Tied PR.
NOTES: Pretty easy. I’ll be tying PRs for another 3 weeks, and then I’ll be hitting 175 for 5 (hopefully).
Seated Dumbbell Shoulder Press
1 X 20s X 50
1 X 12 X 65s
1 X 12 X 70s
1 X 12 X 75s
NOTES: Could’ve gone for 15 on the 75s this week. Gonna bump up to the 80s next week and see if I can get 10.
Side Cable Raises
3 X 12 X 15 (each arm)
EZ Bar Front Raises
1 X 12 X 40
1 X 12 X 50
1 X 12 X 60
NOTES: These were absolute hell. I’m definitely going to keep these for a while. Got the biggest shoulder pump of my life from these.
Hammer Strength Machine Press
1 X 12 X 70
1 X 12 X 85
1 X 12 X 100
NOTES: This machine needs MOAR WEIGHT!
Reverse Pec Dec Flyes
3 X 15 X 115
ENDING NOTES: Pretty good workout. Got it done in under an hour, so it was fairly intense.
CS
[quote]spar4tee wrote:
You’re good at DB lifts[/quote]
Thanks, man. I don’t know what it is, but I always have been.
CS
Monday, May 14, 2012 - Bench Day
Warm Up
- PVC roll everything
- Lots of stretching
- Rotator cuff
Flat Bench
2 X 8 X 135
1 X 5 X 185
1 X 2 X 210
1 X 2 X 225
2 X 8 235* +10 lb. & +3 rep PR.
NOTES: Not too shabby. Lost some tightness, but I got all the reps.
Paused Close-grip 2 Board Bench Pressp
1 X 5 X 205
1 X 5 X 225* +1 rep PR.
1 X 5 X 235* +10 lb. PR
NOTES: Ten times better than last week. Stayed super tight and used a lot of leg drive. Got all the reps nice and clean.
Incline Dumbbell/Flat Dumbbell Bench Press Superset
Incline Dumbbell Bench Press - 3 X 10 X 65s
Flat Dumbbell Bench Press - 3 X 10 X 55s
Skullcrusher/Tricep Pushdowns Superset
Skullcrushers - 4 X 12 X 50
Tricep Pushdowns - 4 X 12 X 55
ENDING NOTES: Pretty good workout. Defiinitely better than last week. Got all my reps and form is slowly starting to come back. Speed isn’t quite there yet, but a few more weeks of reps and I should be all set to kick some ass. Can’t wait for the meet in July!
CS
[quote]CSEagles1694 wrote:
Well, it’s official: I have an interview on June 7 at North Georgia State College and University for admissions AND an ROTC scholarship. Let’s go!
CS[/quote]
CS, good to hear that you’re interested in NGCSU (Henceforth University of North Georgia (UNG))! It’s a great school and I think that I’m qualified to say so since I’m a student there. haha. I’m sure that you’ll love your visit down here as the area is gorgeous.
[quote]Alderslodge wrote:
[quote]CSEagles1694 wrote:
Well, it’s official: I have an interview on June 7 at North Georgia State College and University for admissions AND an ROTC scholarship. Let’s go!
CS[/quote]
CS, good to hear that you’re interested in NGCSU (Henceforth University of North Georgia (UNG))! It’s a great school and I think that I’m qualified to say so since I’m a student there. haha. I’m sure that you’ll love your visit down here as the area is gorgeous. [/quote]
FINALLY! Someone else that actually goes there. Are you a regular student or are you an ROTC cadet?
CS
Good benching progress as usual, your definitely warming me to coan style benching
[quote]jake_j_m wrote:
Good benching progress as usual, your definitely warming me to coan style benching [/quote]
Thanks. It’s been feeling kinda weak lately despite the numbers and the PRs. I’m Ed’s hoping that we can get 275 for 5.
CS
Keep it up stud! Some days you just won’t be as strong as you’d like. I have to change where I put my feet for this meet and it sapped my strength haha. I only benched 155 twice with my new foot spot the other day. So i did 115 dips and some lat work in a rage. Any advice for a bencher that gets stuck at the bottom?
I’m not a cadet, the military isn’t for me!
[quote]Alderslodge wrote:
I’m not a cadet, the military isn’t for me! [/quote]
I got ya. How do you like the school overall?
CS
[quote]Drake37 wrote:
Keep it up stud! Some days you just won’t be as strong as you’d like. I have to change where I put my feet for this meet and it sapped my strength haha. I only benched 155 twice with my new foot spot the other day. So i did 115 dips and some lat work in a rage. Any advice for a bencher that gets stuck at the bottom? [/quote]
Pauses. They’ve done a lot for me.
CS
[quote]CSEagles1694 wrote:
[quote]Alderslodge wrote:
I’m not a cadet, the military isn’t for me! [/quote]
I got ya. How do you like the school overall?
CS[/quote]
It’s great! Definitely an underrated school, in my and many others’ opinion. The professors are excellent and the classes are generally high school sized (20-30 students). The education is top notch, no matter what “others” may say.
Come to the realization today that I’m pretty much done with football. I think it’d be best if I don’t risk any serious injuries again. I’d rather be able to go into ROTC as healthy and as physically prepared as possible. Thinking about taking up a martial art or something like that. We’ll see where the next couple weeks take me.
CS
Martial arts can take a beating on you too. Especially if you chose one that’s predominantly grappling.
[quote]Fletch1986 wrote:
Martial arts can take a beating on you too. Especially if you chose one that’s predominantly grappling. [/quote]
I’m not sure what the hell I want to do. I want to do something that will best prepare me for the military.
CS
Well… Like any physical activity, the more you go at it, the more likely you are to hurt yourself. Have you asked Ed Coan?
I would recommend Judo. It is applicable to fighting in all of your gear.
[quote]Drake37 wrote:
I would recommend Judo. It is applicable to fighting in all of your gear. [/quote]
I was thinking about trying Judo over a year ago and never did. I’m still interested.
Im going to start it in July after my meet.