April 6th
Convetional Deads off Floor
135x3
225x3
275x3
315x3
365x3
405x3
435x3
Squat
135x8
225x8
275x8
Weighted Side Bends/ D-Bell Shrugs/Lat Pulldowns
2x20
some cardio in the evening
April 8th, RE Bench
Incline Barbell, wide grip.
135x3x20
Seated Barbell
95x10
115x8
135x8
155x5
95x3x12
Pullups
3x8
V-Bar Pressdown
110x4x20
Free Time:
D-Bell Floor Press
50s mini band looped around backx15
50s minix15
50s avgx10
50s avgx10
Foam roll some shit.
cardio in the evening.
April ten, ME Squat
this was a strike while the iron was hot kinda day, i felt REALLY good so i took things by ear, went heavier and did a bunch of work.
Warm Up:
Lat Pulls4x12
Box Jumps 10 jumps total with various chains for resistance
Wide Stanch Parallel Box Squat
135x1
225x1
275x1
315x1
365x1
385x1
405x1
425x1
3 inch deficit deads with chain weight ( same set up as a few weeks ago)
225x1
275x1
315x1
315x1
315x1
A1 Seated Cable Abs 3x12-15
A2 Back Extension 3x12-15
A3 Seated Calf raise 3x12-15
Lying Leg Crls
110x12
120x12
130x10
140x8
Barbell Complex: six rounds with 75lbs.
Layed down and rest/ stertched, foam rolled.
DONE
April 11, 2011
DE Bench
6x5x145 ( various grips) 30 seconds rest
Rolling D-Bell Extensions
8x8 30 seconds rest
D-Bell Lateral raise
20sx3x20
BPA
minisx2xfailure
Free Time:
Wide Grip Pulldowns ( 100x2x15) as a warm up for…
Concept 2 rower
3 rounds of 300m as quickly as possible.
Stretched, done!
[quote]GhostOD wrote:
Guess I’m doin a bench meet in 8 weeks. [/quote]
go get em man
April 13th, extra workout(s)
AM
T-bar Row ( with 35lb plates)
1 platex15
2platesx 15
3plates x15
4 platesx 15
4platesx15
3platesx8
2platesx8
1platex8
( last three done as a drop set)
Pulldowns
4x15 with four different bars, etc
Preacher curls
3x12
Hill sprints
Ran five, best time of the day was 18 seconds.
PM
Gonna do some light steady state cardio.
Stretching an shit
[quote]LarryDavid wrote:
[quote]GhostOD wrote:
Guess I’m doin a bench meet in 8 weeks. [/quote]
go get em man
[/quote]
thank you basedgod, i will do my best. woop woop swag
April 14th, 2011
ME Upper
Close Grip Incline Press
Barx5x15
135x3
155x3
185x3
205x3
215x2x3
185x5
135x20
One Armed Seated D-bell Press
40lbsx2x12
Pullups
4x8
Free Time:
D-Bell Floor Press
50sx 15 ( with avg band around back)
50sx 15 ( with avg band around back)
50sx 22,15,13. 50 total reps.
Barbell Complex/
April 16th, lower.
Box Jumps!
Jumping from a nine inch box.
Trying to upload the video of my highest jump right now, but for some reason the video cut off by a second when i sent it from my phone to youtube? Anyone else have this problem? It came out like this? At least you can see how high the box was, though…
Wide Stance Box Squat with chains. ( probably aout 60lbs of chain? maybe more, i’m really not sure)
123x3
185x3
225x3
255x3
275x3
285x3
255x5
255x3
Four Inch deficit Pulls against dbl mini bands. ( beltless)
225x2
245x2
275x2
295x2
Jumped a little bit again for fun today, I went in to help spot a friends squats.
Up to 33 inches
Also did
Pullups
bwxsome
Pulldowns
4x10 with four different handles
Upper Body Circuit. 4 rounds, 15 reps each
Db floor Press
BPA
Lat Pulldown
D-Bell Row
Facepull
D-bell Shrug
Off day.
Went for a walk this morning, found a hill steeper than the one i usually run.Did five runs up it, was exhauted.
Walked home.
Might walk the dog this evening, some light active recovery. And I’m gonna stretch a little too.
April 19th, 2010.
This is my turnaround week. I’m switching my ME work to early in the week, to give me more days off between my last heavy bench and the meet. As a result, my ME was a little lackluster. Waking up super late and having to rush to meet my training partners, on no breakfast!, didn’t help either.
ANYWAY.Enough excuses.
Bench
135x2x5
165x2x3
185x3
185 70lbs chainx3x2 board
225 chainsx3x 2 board
275 chainsx1x2 board
Added super loose bench Titan f6
315 chainsx1x 3 board
315 chainsx1x3 Board
335x4x3 board
225 chainsx6x2 board
225x12x 3 boardx close grip
Seated Neutral Cable row
4x12
V-Bar Pressdown
5x12
Seated Incline Curl
4x10
Ply Pushup
x5
Last Couple
April 20th, 2011
Lower
Box Jumps
23 inches x3x5
Paused, Wide Stance, Low Box Squat
up to 325x3
down to 285x7
Shitty day, whatever.
Gigantic Deficit Deads, I couldnt even get my feet under the bar.
225x3x8
Seated Cable Abs
2x120
April 21st
Assistance
Pullups 10x2
Neutral Pulldowns 5x12
D-Bell Clean 2x10
BPA 3x10
April 23th, 2011
Did treadmill sprints for the first time for todays morning session
Spent one minute at each speed. ramped up to 5 hard sprints, ramped back down to my starting speed.
DE Bench and assistance in the evening.
PM
DE Upper
Bench
155x7x3 with various grips, 30 secondsrest
A1: rolling d-bells 35sx10x10
A2: Pullups 10x3
Seated Press 4x10
FacePulls 2x20
Circuit for shoulder mobility.
Standing Barbell Press/D-Bell Row/ BPA
Did ten rounds, starting at 10 reps each exercise,and declining by one rep each round.
Done!
[quote]GhostOD wrote:
April 23th, 2011
Did treadmill sprints for the first time for todays morning session
Spent one minute at each speed. ramped up to 5 hard sprints, ramped back down to my starting speed.
DE Bench and assistance in the evening. [/quote]
same 27 mins of sprints this morning, but i upped the speed by .2 for both the rest periods and the sprints.
HAPPY EASTER
AM
Hill sprints on the Nemesis Hill, 5 total. walked to and from the hill, about 4km total
PM
Had to do my ME Bench after only one day of rest from my DE, busy week. Was a little worried, but everything went according to plan. thanks to the high school kids who i roped into spotting and holding my boards, as my usual training crew wasnt around.
BENCH
Barx2x5
135x3
185x3
225x1
245x1
275x1
295x1x2 Board
315x1x 3 board
( added way too big titan f6)
335x1x3 board
365x1x3 board
290x3x 2 board
300x3x 2 board
305x1x 2 board
315x1x 2 board
JM Press
2x8
Rear Delt Machine
6x12
Seated Cable Row
4x8
Last couple:
Took tuesday off from cardio
Wednesday
AM
hills. 12 sprints on small hill
PM
Conventional Deads
135x2
225x2
315x2
add 70lbs of chain
315x2
335x2
365x2
385x2
Pullups
5x4
Lunges
2x max reps
Decine abs ( weighted)
3x8
Thurday AM
De Bench
135x8x3
RE Incline Dbell press
40sx60
V-Bar Pressdowns with 30 seconds rest
8x8 working up to the stack, and back down
Circuit 1. three rounds
Lateral Raise
D-bell ext
Seated press
flat press
Circuit 2 three rounds
pulldowns
cable curls
facepulls
Cardio this evening
No training all weekend!gonna be out of town. might get some cardio in
Progress pic. taken today before benching
