9/25/11 45 x 15, 3 bd 135,160,160 x 8 ,close grip raw
Mini band pull aparts x 15,15
Is,ys,Ts 10 x 15,15,15
Paused db tri ext 25 x 10 ,10,10
Leg raise bent x 12,12,12
Leg raise st x 9,9,9
9/27/11 dl 45 x 10,10 ,135,185 x 3 ,225,275,345 x 1,1,1,1,1,1 for speed less than one minute rest
Dumbell row 60 x 6,6 each side, shrug 205 x 12,12
Reverse hyper 50 x 6,6,6 done 4-1-4 tempo
Spread eagle situps 10 x 8,8,8
End of deload
9/29/11. Two bd raw paused 45 x 15, 135,185,225,385,305,325 x 6
Five bd raw paused close grip. 350 x 5,5
Shoulder box. 15 x 10,10,10,10
Incline dumbbell tri ext 45 x 9 ,9,9,9,9
Fat bar curls 75 x 10,10,10,10,10,10
Mini band pull aparts x 15,15,15,15
Iso prone abs 1 min, three sets
How are you feeling these days?
Better and better . Groin is improving but I still have left shoulder issues. It seems to be improving. I’d like to push the two board up s little. This week he has me doing regular platform deads. Top set is 390 x 5.
10/4/11 warmup , ssb 82 x 6 , 132,172 x 6 , 222 x 3 , 262 x 3, 312 x 1, 365 x 5,5
Paused 275 x 4,4
Stepups 25 x 6,6 each side .
Ghr w minis x 10,10,10,10
Single leg glute bridges 15,15,15 each side.
Suitcase deadlifts 180 x 5,5,5 each side .
Plate twists 25 x 10,10,10
This was the 605 from early June. Weight was 205. Now I’m about 207 but will cut to 198 if I wan to hit a meet.
Second set of 365 with belt and neoprene knee sleeves. My groin is doing ok now.
10/6/11. 45 x 20 three board close grip raw 135,185,225,265 x 6,6,6
Mini band pull aparts x 15,15
Is,ys,Ts 10 x 15,15,15
Jm press. 145 x 8,8,8,8,8
Leg raise knees bent x. 12,12,12
Leg raise leg st x 9,9,9
10/7/11.
Platform deadlifts 3.5" 45 x 15, 135,185,225,290,360,390,325 x 5
Speed deadlifts 405 x 3,3,3 less than one minute rest, app 50 seconds
Bent over row 235 x 6,6,6
Shrug. 345 x 12,12,12
Clam shells with small elite bands, two bands x 12,12,12
Reverse hyper 4-1-4. 50 x 6,6,6
Spread eagle sit-ups 10 x 8,8,8
Deads were hard, great lower back pump.
10/11/11 screwed up today form wise .
Two bd 45 x 15, 235,285,225,285,315 x 5, 335 x 4.
Raw paused . Was supposed to do five but got stuck. I flared to much on the third , fourth which was easy but had my arms all flared out and got back to far on the board . Crap.
Five bd close grip paused 355 x 5,5
Shoulder box 15 x 10,10,10,10
Dumbbell tri ext on incline 45 x 12,12,12,12,12
Fat bar curls. 75 x 12,12,12,12,12,12
Mini bad pull aparts minis x 15,15,15,15
Iso prone abs. 1,1,1 minute a set
10/18/11 I was under the weather over the weekend so I squatted today.
Warmup ten minutes
Ssb 82 x 6,6 132,172 x 5 , 212 x 3, 262,312 x 1 , 372 x 5,5 . Hit the rack on the first rep of set two .
Paused ssb 280 x 4,4. All squats raw.
Step ups 30 x 6,6 each side.
Ghr with two minis x 10,10 one mini, other broke x 10,10
Single leg glute bridges x 15,15,15 each side.
Suitcase deadlift 185 x 5,5,5 each side
. Did use straps.
Plate twists 25 x 10,10,10
Tom, which SSB do you have? http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=212&pid=1156 — that one? If so, do you know how much it actually weighs?
I bought one about 7-8 years ago then the new one this year . The old one is 65 lbs or so, the new one is 82. I think I prefer the old one . I like how the bar was painted better. The new one has paint that flakes off. The old one wore off if you know what I mean .
I think the old one sat better; maybe it had a better angle on the camber.
I’m trying to stick with the new bar for now fwiw.
I guess the old one is the 1500. I think I still like it better, but the new one is fine.
10/19/11 three bd close grip 45 x 15, add three bd 135,185,225,275 x 6,6,6
Band pull aparts minis x 15,15,14
Is,ys,Ts. 10 x 15,15,15
Jm press 150 x 8,8,8,8,8
Leg raise knees bent x 12,12,12
Legs st. X 9,9,9
I wonder how the new new one feels (one that just came out that’s all 1 piece). Things are looking good for you, keep it goin Tom!
I think I might the construction on the old one better Lm. I think it seems more solid.
But there’s nothing wrong about either bar.
10/21/11. Deadlift , 4" platform 45 x 6,6 135,185,225,295,360,405,335 x 5
Speed dl 410 x 3,3,3 30 seconds rest
Rows 240 x 6,6,6
Shrugs 350 x 12,12,12
Clamshells two short bands x 12,12,12
Spread eagle situps 10 x 8,8,8
10/25/11 two board 45 x 15, 135,285,225,285,315,340 x 5 raw paused. Rep pr st 340.
Five bd close grip raw paused 365 x 5,5.
Shoulder box 20 x 10,10,10,10
Paul dicks press. 100 x 12, 5 sets
Hammer curls 50 x 10, six sets
Band pull aparts minis x 15,15,15,15
Iso probe abs one minute, three sets
Set a pr on the boards today so I was happy. Love to hit 405 raw from two board in five weeks.