Weds., 5/1.
High volume warm ups, waiting for a bar to open up…
Shoulders, Tri’s, calf…rear delts…5-6 sets of each.
Shrug machine: 3x15 w/hard pause/squeeze.
Inc. BE/close grip: 1@ 135, 155, 185, 205, 215
Seated laterals:
2x20/ 3x10/ 5x5
Rear delt cables: 3x15
Abs and bands.
Thursday.
Calf: 5x10
Leg press: 8x10
Box @parallel: warmed up with 2-3’s, wide and competition stances…many sets, then;
Comp. stance: 1@315, 345, 365
Box + 4": 1@ 315, 345, 365, 385, 404, 425.
ABduct/ ADduct machines: alternating for 100 reps each.
Seat calf: 5x5
Quad ect.: 8x8 working up
Cable rows: 2x25
Friday, 5/3
Abs, face pulls…band stuff.
Push press/ jerks: warmed up both, then did;
Push jerks: 3x1@ 135, 155
Back raise: 5x10 +80lbs
GHR: 5x10
Swiss ball Abs and Hams: 5 sets each.
Smith Inc:
3@ 135, 155, 185
1@ 205, 225, 245
6@ 185
Lot’s-O- band work, stretching and rolling. Shoulders/ upper back just worked over these past 3 days; Quads and lower stuff too…
Body weight @ an even 205lbs.
Monday, 5/6: Speed SQ + some pumping.
Leg swings, abs, pulldowns to get warm.
Low Box SQ: Very low/ below competition depth.
3x2@ 95, 135, 155: did wide and competition stance.
5x2@ 185 w/ comp. stance.
Leg press: 3x30@ 300
ABDuct/ ADDuct machines:
4x6 working up
6x6, very hard.
30 sec. rest for all sets.
Tuesday.
Pulldowns, Abs, band work…
Inc. BE: working up with quick 3’s.
2x3@ 95, 115, 135
Cluster sets of 3x 3 reps, short rest.
2 sets @ 135
1@ 155, to slow
3 sets @ 135.
Dips:
2x5@ BW, +25
3x5@ +45
10@ BW.
Decline DB: 3x15
Pull downs: 1x50
Inc. Tri’s & Bi’s: 4x10+10
Seat rows: 1x50
Thurs., 5/9
DL/4" blocks; warmed up Sumo/Con. stance; finished conventional
1@ 365, 405, 425
Sumo: 3x3@ 365
Bent row: 5@ 135, 155, 185, 225
50reps @ 135, w/straps, moving grip around.
Hams: 3x15
Calf: 3x15
Rev. hyper: 3x15
Other stuff.
Stalled out on pulling variations; stuck around 420-430 while staying pretty strict. Time to set them aside a few(?) weeks.
Friday.
Floor press:
Worked up to 3x3@ 245
Close grip: 6@ 185, 225, 225
DB fly: 30, 25 reps @ 30’s
Tri’s: 1x50reps changing grips.
Hammer pulldowns: 5x10, misc. grips.
Sat., 5/11.
Lots of Abs, calf and band work to get going.
Snatch grip high pulls: after warming up, did the following.
12x1 from 135 to 185, 10lbs jumps.
2x1@ 155, 135 to finish.
Smith close SQ: 2x6@ 135, 185, 225. Doing 1.5 reps…
DB Incline: 5x15
A short note:
I’m sure the person I’m responding to will never read it, and that’s fine.
To: B.F.
I’ve been checking in on your thread, wishing the best for you. What I read yesterday was dishonest and, frankly, disgusting. I’m not a dumping ground for all the years of pain and troubles from your past. Trying to sell such a story about me and us, to yourself (and others), wouldn’t seem to be healthy or helpful thing for you to do. As for me, I’m not buying it; I was there too.
I’ll always want the best for you but, no more checking in to find out.
Lesson learned.
.
Z-Man
As of today, I’m 20 weeks out from a meet; 2 years since my last one.
I’ve stalled out with many of the variations I’ve been doing (of the big 3); time to re-group.
I’m going to take the next 2 weeks (8 lifting days) to do some more rep work, and conditioning; get ready for the next big push.
Onward and Upward.
When is your meet? My son and I have one in July.
End of Sept, here in Denver. All Open and Masters men will lift in the same (PM) session; should be fun.
Well best of luck then. Train hard.
Thanks man, you too.
Monday, 5/13: Just a little pumping.
Calf: 8x10
Seat hams: 10x6
Hack SQ: 8x10
Plate raise + laterals: 3x15+15
Cybex leg press: 6x10
Close SQ: 4@ 135, 185, 225, 275
Cable crunch: 2x25
Rope Tri’s: 2x25
Thursday,5/16:
Seat Hams: 8x10, working up
Close stance/ parallel box:
2x6@ 135, 185
3@ 225, 275.
3x3@ 295
3x6@ 245.
Hack SQ: 5x10
Seat leg press: 10x15, working up.
Sat., 5/18.
Hammer Inc. machine: 5x10
Low incline BE:
2x3@ 135
12 185, 195, 205
Close grip/flat, pin press:
6@ 135, 185, 225
3x6@ 205
Pulldowns: 3x15
DB tri’s: 2x25
Lots of band work today.
Sunday.
Abs and pulldowns: 4 sets.
Sumo pulling. Some old Chucks, just to worn and slippery on the platform, pulling Sumo. Worked up but was tweaking my knee. Switched to Conventional, but was to late to bother.
Did a few reps at 365, then moved on.
Calf: 8x10
Pulldowns: 6x10. Right side only= 4x10
Calf: 5x10
ABduct/ ADduct machines:
alternated sets to 90reps.
5x5 heavy, both machines.
Lots of band stuff along the way, just called it good.
Monday; 60min. pump party.
Pull aparts + shrug machine:
1 x 25+25
3x 10+10; very hard.
DB cleans + pull aparts:
3x 10+ 10.
Hammer pulldowns:
1x20
4x10.
Plate raise + Tri extensions:
1x25+25
3x10+10
Thurs., 5/23.
Abs, calf, face pulls…
SQ/parallel box: worked up to-
1@ 315, 145, 165.
Box +4": 1@ 315, 365, 405.
Hack SQ: 2x8/ 4x8@ 275
ABduct/ ADduct machines: 2x25 each.
Seat hams: 5x10
Pullovers: 2x25