7/27/11. Sldl off 3.5" platform. 45 x 10,10 , 135 x 10 , 185,235, 275,215 x 10
Speed dl 375 x 3,3,3 one minute rest periods
One arm rows 112 x 6,6,6
Shrugs 315 x 15,15,15
Reverse hyper 50 x 6,6,6 tempo 4-1-4
Spread eagle sit-up 10 x 8 , 8 , 8
Onto deload week . This was easier on the deadlift than last training cycle
.
7/31/11. Two bd raw paused 45 x 10, 135, 185 x 5,5,5
Five bd close grip raw paused 200 x 8 , 8
Shoulder box 10 x 10 , 10 , 10 , 10
Tate press. 25 x 10,10,10,10 , 10
Fat bar curls. 35 x 12,12,12,12,12
Mini band pull aparts x 15,15,15,15
Iso prone abs. 1 min x 3 sets
8/2/11 ssb 82 x 6,6 132,172 x 6 , 202 x 10,10 ssb front squat 165 x 5,5
one leg dl 35 x 3,3,3
ghr + minis x 10,10,10,10 suitcase dl 112 x 5,5,5
plate twists 25 x 10,10,10
Seeing “SSB front squats” just made me throw up in my mouth.
[quote]StormTheBeach wrote:
Seeing “SSB front squats” just made me throw up in my mouth.[/quote]
He told me to do them . I’m unable to do regular front squats due to shoulder issues.
Try doing this at 47 and get back to me.
8/4/11. Reverse grip three board close 165 x 5,5
Band pull aparts minis x 15,15
Is,Ts,Ys. 10 x 15,15,15
Paused db tri ext 25 x 8, five sets
Leg raises x 12,12,12 legs bent
Leg raises x 9,9,9 legs straight
8/6/11. Speed deadliest 345 x 1, 6 sets, app twenty seconds rest . Was supposed to be a deload this week anyway.
One arm dumbbell rows 60 x 6,6,6
Shrug 226 x 15,15
Reverse hyper 50 x 6,6,6 done 4-1-4
Spread eagle situps 10 x 8,8,8
[quote]tom63 wrote:
He told me to do them . I’m unable to do regular front squats due to shoulder issues.
Try doing this at 47 and get back to me.[/quote]
8/11/11 two bd 45 x 15, 135,185,225 x 6, 275 x 8,8,8
Done paused and raw
Five bd close grip raw paused 315 x 6,6
Shoulder box 15 x 10,10,10,10
Incline db tri ext neutral grip 35 x 15,15,15,15,15
Fat bar curls 75 x 6, six sets . Josh wanted 50 for 12s, but the shoulder is feeling good so I’m increasing the weight.
Tip: if you have an aggravated biceps origin try squeezing the bar extra hard. It will take stress off the area in mild to mod cases.
Band pull aparts minis x 15,15,15,15
Iso prone abs one minute, three sets.
8/16/11. Ssb squats bodyweight x 10,10. 82 x 5 , 172 x 5 , 222 x 5 , 262, added briefs. I have a bad right adductor after a mini car accident saturday. Hit a pothole pretty hArd and screwed up might right adductor near the pelvis . X 5
327 x 5,5,5,5,5. Front squat 252 x 5,5
Stepup 20s x 6,6 each leg
Ghr with minis x 10,10,10,10
Suitcase deadlifts. 175 x 5,5,5 each side.
Plate twists 25 x 10,10,10
Using the briefs saved my ass.
8/21/11. Sldl from a 3.5" platform 45 x 15,15, 135 x 5, 195,245,295,225 x 10.
Speed dl 380 x 3,3,3 was supposed to rest at one minute, went instead 50 and 45 seconds.
Dumbbell row 112 x 10,10,10 shrug 325 x 15,15,15
Reverse hyper 50 x 6,6,6 done 4-1-4
Spread eagle sit-up 10 x 8,8,8
Next week is 315 top sldl set with 390 x 3,3,3 speed pulls with one minute rest.
I didn’t post for a week, because my injured right groin just isn’t letting up. So for right now I’m not doing any lower body. So I have to straighten this out and do what I can. The tough thing about this injury is that it’s right where the leg attaches to the pelvis. Sleeping , sitting , and driving is the worst .
Sorry to hear about the injury, Tom. There’s no sign of a tear, is there?
Yesterday I weirdly felt better. I had no pain and better mobility sleeping last night. I don’t know what I just did, but I’ll take it. I decided to go today and wear some loose metal briefs.
Ssb. bodyweight x 10,10 82 x 6, 132,172,222 x 6 337 x 5,5,5,5,5
Ssb front squat 260 x 5,5
Step ups 20 lbs each hand x 6,6
Ghr with minis x 10,10,10,10
Suitcase deadlifts 175 x 5,5,5 each hand. These were easy and done no straps.
Plate twists. 25 x 10,10,10
9/4/11. The adductor is doing well yet. Hope it’s 100%.
Stiff leg dl from 3.5" platform. 45 x 10,10, 135 x 10
195,265,315,255 x 10. Not to hard. 315 was challenging with a double overhand grip. I might need straps if I’m going to 335 next week like I expect.
Speed dl 390 x 3, three sets one minute breaks which were 40-45 seconds. Easy and fast
Db rows 120 x 6, 3 sets
Shrug 330 x 15,15,15 shoulder held up.
Reverse hyper 50 x 6,6,6 done 4-1-4 tempo
Spread eagle situps 10 x 8,8,8
Easy work when I was healthy. I expect things to get heavy after the week eight deload. I’ll be starting week 7 in two days.
9/9/11 bp 45 x 12, two bd 135,285,225,275, 310 x 6,6,6 raw paused.
Five bd 340 x 5,5 raw paused
Shoulder box 15 x 10,10,10,10
Incline dumbbell tri ext 40 x 15,15,15,15,15
Fat bar curls 70 x 15,15,15,15,15,15
Band pull aparts minis x 15,15,15,15
Iso prone abs one minute, three sets.
Everything holding up well. Local flooding delayed this week’s start.
9/13/11 ssb squats body x 25, 82 x 6,6. 132 x 6 , 172 x 6 , 222 x 5,
Added loose metal briefs 262 x 5, 352 x 5,5,5,5,5. My metal briefs are loose but give support around my strained adductor.
Ssb front squats 262 x 5,5
Step up 25 s x 6,6,6 each leg
Ghr w minis x 10,10,10,10
Suitcase deadlifts 180 x 5,5,5 each side , used straps on my second set on my left hand then set three each side .
Plate twists 25 x 10,10,10
Forgot to put my last two workouts in last week .
Day three was 265 x 8, close grip three bd , 3 sets
Mini band pull aparts x 15,15
Is,Ts,ys 10 x 15,15,15
Jm press 135 x 10, 5 sets
Leg raise bent x 12,12,12 st x 9,9,9
Day four sldl from 3.5" platform 45,45,136,195,275,345 x 10, used straps last set
Forgot the down set of 265 x 10
Speed dls 395 x3,3,3 took about 45 seconds rest between sets.
Db rows 120 x 8,8,8
Shrug 335 x 15,15,15
Reverse hyper 50 x 6,6,6 tempo 4-1-4
Spread eagle sit up 10 x 8,8,8
Tomorrow is day one of the deload .
9/20/11 two bd 45 x 15, 135,185,185,185 x 5, raw paused
Five board close grip paused 200 x 8,8
Shoulder box 10 x 10,10,10,10
Tate press. 25 x 8,8,8
Fat bar curl 35 x 12,12,12,12,12
Mini band pull aparts x 15,15,15,15
Iso prone abs x 1 min, 1 min, 1 min
Deloads are great.
looking good man. just ended week 3 with Josh. training with him for next years meets. stuff is brutal, but well worth it.
Yes it is koubanator. Good luck’
9/22/11. Ssb 202 x 10,10 no briefs
Ssb front squats 165 x 5,5. Should have used briefs, hot sore as hell in my right groin.
One leg dls 35 x 3,3,3
Ghr minis x 10,10,10,10
Suitcase deadlifts. 100 x 5,5,5
Plate twists 25 x 10,10,10