Haven't gone really heavy in a while with anything. My shoulder still hurts like hell so I've been doing 1 arm DB benching..
Hang Cleans 5x3 working on getting my technique back on par...
I box squatted last night and was happy since I have touched anything over 400lbs in 6 weeks.
135,185,225,275,315,365
added briefs 405,455,495 smoked it and got cocky
needed a tap on 445 because I was a punk and didn't sit back enough which pushed me forward on my toes and made it ugly the last 8-12 inches.
some glute hams and box jumps to finish it up.
Wednesday, October 21, 2009
Wednesday, August 19, 2009
8/17 ME Upper Body
I haven't posted in a while because I've been slammed with clients and opening a facility...
ME Bench... worked up with a 2 board to 455.
Hit 475 on a 1 board but it was ugly... Not very smooth on the negative
Tri Death w/ 225
A1 Chin Ups 4x15
A2 T's on an Incline bench 4x12
some other stuff...
ME Bench... worked up with a 2 board to 455.
Hit 475 on a 1 board but it was ugly... Not very smooth on the negative
Tri Death w/ 225
A1 Chin Ups 4x15
A2 T's on an Incline bench 4x12
some other stuff...
Monday, July 27, 2009
Max Effort Upper Body
2 board press
135,185,225,275,315,
added shirt
405, 455, 490
A1 Pull Ups w/ chain 4x8
A2 DB Skull Crushers 4x8
B1 T incline bench 4x15
B2 Cuban Press 4x12
on ice after so I cut it short
135,185,225,275,315,
added shirt
405, 455, 490
A1 Pull Ups w/ chain 4x8
A2 DB Skull Crushers 4x8
B1 T incline bench 4x15
B2 Cuban Press 4x12
on ice after so I cut it short
Tuesday, July 21, 2009
ME Lower
Back Squat
135,185,225,275,315,365, 405 briefs, 455, 505 suit straps down, 555, 585 straps up
635 miss.. I had it wrong on my shoulders which screwed me all up, pushed my chest to far forward out of the hole..
jumped to 645 and killed it..
135,185,225,275,315,365, 405 briefs, 455, 505 suit straps down, 555, 585 straps up
635 miss.. I had it wrong on my shoulders which screwed me all up, pushed my chest to far forward out of the hole..
jumped to 645 and killed it..
7/21 Max Effort Upper Body
2 board press
135,185, 225, 275, 315, shirt 365, 405,455, 475, 485
accessories...
135,185, 225, 275, 315, shirt 365, 405,455, 475, 485
accessories...
Wednesday, July 15, 2009
Max Effort Lower Body Squat
135,185,225,275,315,365, 405 added briefs, 455 briefs, 495 suit on straps down, 540 straps down
585 straps up, 535 miss by gong to low and having straps to loose. I wasn't sure how tight I could have them.
535 and got it. I showed the dude helping me out by filming how to start with my head at the top of the camera to show depth. He didn't take a good picture. My spotters said my depth was good.
RDL's 4x12
Hanging Leg Raises 3x10
585 straps up, 535 miss by gong to low and having straps to loose. I wasn't sure how tight I could have them.
535 and got it. I showed the dude helping me out by filming how to start with my head at the top of the camera to show depth. He didn't take a good picture. My spotters said my depth was good.
RDL's 4x12
Hanging Leg Raises 3x10
Tuesday, July 14, 2009
Max Effort Upper Body
2 board bench 135,185,225,275,315 raw
365 no touch, 405 touch, 435, 475 handled it good..and cut it.. My shoulder was starting to get irritated.
A1 Chin Ups w/ chain 4x8
A2 DB Lat Raise 4x8
B1 Skull Crushers 65 and 2 chains each 3x8
B2 Hammer Curls 3x8 50's
on the ice..
365 no touch, 405 touch, 435, 475 handled it good..and cut it.. My shoulder was starting to get irritated.
A1 Chin Ups w/ chain 4x8
A2 DB Lat Raise 4x8
B1 Skull Crushers 65 and 2 chains each 3x8
B2 Hammer Curls 3x8 50's
on the ice..
Monday, June 29, 2009
ME Upper Body, RJ Umberger in town
3 board press worked up to 315 for triples...
365x1, 405x1, 435x1, 455x1 miss pushed it to high, 455x1 smoked it, 475x1 clean
Mcgrath hit 275x2, just missing the 3rd
RJ did 4x12 pull ups with a 20 lbs chain.. I did 4x3 with a 70lb db.
shrugs, scare crows, St bar skull crushers.
365x1, 405x1, 435x1, 455x1 miss pushed it to high, 455x1 smoked it, 475x1 clean
Mcgrath hit 275x2, just missing the 3rd
RJ did 4x12 pull ups with a 20 lbs chain.. I did 4x3 with a 70lb db.
shrugs, scare crows, St bar skull crushers.
Monday, June 22, 2009
6/22 ME Upper body 455 on 3 board w chains
3 board press with 1 chain each side
I did some shirt work hoping that my shoulder didn't hurt like hell.
315, 355, 405, 435, 455 and smoked it.
It felt good but with only 1 spotter I pulled back..
Triceps death with 225 after..
then shoulder and back work to finish the day
I did some shirt work hoping that my shoulder didn't hurt like hell.
315, 355, 405, 435, 455 and smoked it.
It felt good but with only 1 spotter I pulled back..
Triceps death with 225 after..
then shoulder and back work to finish the day
Upper Body injury
I've had bicept tendonitis and I have done all 1 arm work until this past week. It's really sucked doing 1 arm DB floor press, 1 arm Flat DB bench, 1 arm incline DB bench
Wednesday, May 27, 2009
5/26 Lower Body Max Effort
Hang Cleans 6x3
Raw Sumo Deadlifts worked triples all the way up
hit 495 for 3 with only a belt.
A1 DB Step Ups 3x5 each leg- 85's last set
A2 Hanging Leg Raise
Raw Sumo Deadlifts worked triples all the way up
hit 495 for 3 with only a belt.
A1 DB Step Ups 3x5 each leg- 85's last set
A2 Hanging Leg Raise
5/23 Trained w/ RJ Umberger in C bus
| A1 Front Squat | 4x6 |
| A2 1 Arm DB Row | 4x8 each |
| B1 Glute Ham Raise | 4x12 |
| B2 Incline DB Bench | 4x10 |
| C1 Pinky up front raise out & down 5's | 4x12 |
| C2 BB Shrugs-wrap ok | 4x12 |
| Sprints up driveway- walk rest | x6 |
Wednesday, May 20, 2009
5/19 Upper body
Heading to C Bus this weekend to train with RJ Umberger and Scott May so my schedule is off a bit.
A1 Flat DB Bench 5x8... heaviest db's were 100's so I did the last few sets with them and worked the eccentric hard. Right shoulder was hurting but it didn't hurt last week when straight bar benching
A2 1 Arm DB Row 4x8
B1 Reverse Peck dec for posterior delts 3x12
B2 DB Cleans 3x12http://www.blogger.com/post-create.g?blogID=1132557869491208217
B3 Med Ball Chest Pass 3x20
C1 Ez Bar Skull Crushers 3xx because the shit was light... I really did a lot of slow reps here
C2 EZ bar curls 3x8 worked the negative for 4+ seconds here
A1 Flat DB Bench 5x8... heaviest db's were 100's so I did the last few sets with them and worked the eccentric hard. Right shoulder was hurting but it didn't hurt last week when straight bar benching
A2 1 Arm DB Row 4x8
B1 Reverse Peck dec for posterior delts 3x12
B2 DB Cleans 3x12http://www.blogger.com/post-create.g?blogID=1132557869491208217
B3 Med Ball Chest Pass 3x20
C1 Ez Bar Skull Crushers 3xx because the shit was light... I really did a lot of slow reps here
C2 EZ bar curls 3x8 worked the negative for 4+ seconds here
Wednesday, May 13, 2009
Recovery Workout
125 Sandbag Lifts on 42 in box 2x20
B1 Backward Tire pulls 3 trips
B2 Sledge Hammer Hits 20 each arm x2
C1 Med Ball Chest Pass against wall 3x20
C2 Band Pull a parts 3x15
B1 Backward Tire pulls 3 trips
B2 Sledge Hammer Hits 20 each arm x2
C1 Med Ball Chest Pass against wall 3x20
C2 Band Pull a parts 3x15
4x12 heavy deads
All raw today
Snatch 6x3 technique work
245x3
300ishx3
350x3
400x3
450x3 smoked it
500x1 got one smooth but didn't have the ball to hit another
A1 Glute Ham Raise 4x10 w/ purple tight as hell
A2 Box Jumps 34 inch box
B1 Blast Strap Reverse Lunges 3x10 each
B2 Hanging Leg Raise 3x12
Snatch 6x3 technique work
245x3
300ishx3
350x3
400x3
450x3 smoked it
500x1 got one smooth but didn't have the ball to hit another
A1 Glute Ham Raise 4x10 w/ purple tight as hell
A2 Box Jumps 34 inch box
B1 Blast Strap Reverse Lunges 3x10 each
B2 Hanging Leg Raise 3x12
4/11 Upper Body
My right shoulder still hurts like shit.
A1 1 arm db bench.. 5x8 85,90,100, 110
A2 Elevated Row 5x8
B1 Scar Crows 4x12
B2 DB L lat raise tri ext 4x10
C1 DB Skull Crushers 3x8
C2 Hammer Curls x8
C3 Windshield Wipers 3x6 each
A1 1 arm db bench.. 5x8 85,90,100, 110
A2 Elevated Row 5x8
B1 Scar Crows 4x12
B2 DB L lat raise tri ext 4x10
C1 DB Skull Crushers 3x8
C2 Hammer Curls x8
C3 Windshield Wipers 3x6 each
Wednesday, May 6, 2009
recovery
Complex's
4x8 of each
Deadlift
RDL
Bent Over Row
Hang Clean
Push Press
Back Squat
5 sprints up stadium steps
1 trip of 2 footed hops
4x8 of each
Deadlift
RDL
Bent Over Row
Hang Clean
Push Press
Back Squat
5 sprints up stadium steps
1 trip of 2 footed hops
4/5 training Upper Body
A1 Floor Press- my shoulder was killing so I stayed at 225 for 5x8
A2 Close grip chins 4x10
B1 Shrugs 4x10
B2 Cable X over pull-a-parts 4x15
C1 DB Skull Crushers 4x8
C2 DB Curls 4x8
A2 Close grip chins 4x10
B1 Shrugs 4x10
B2 Cable X over pull-a-parts 4x15
C1 DB Skull Crushers 4x8
C2 DB Curls 4x8
Monday, May 4, 2009
Max Effort Lower Body
I was in a hurry today so no messing around..
Max Effort Box Squat with green bands on a Sorinex Rack
Worked up to 275 raw.. added briefs
hit 405, 455 clean.
Needed a tap on 475 so I missed it.
A1 Band Goodmornings 4x20 withan average and heavy band
A2 Weight G/H Raise 4x10
Max Effort Box Squat with green bands on a Sorinex Rack
Worked up to 275 raw.. added briefs
hit 405, 455 clean.
Needed a tap on 475 so I missed it.
A1 Band Goodmornings 4x20 withan average and heavy band
A2 Weight G/H Raise 4x10
Wednesday, April 29, 2009
4/28 Upper body pain
Fat bar KB Bench 4x12-15
45 lbs KB with 4-0-1 pace
DB Bench 3x1 min 45 lbs 51 reps, 16 reps.
dropped to 35 lbs and got 32 reps
I suck at high reps... the kids kick my ass
A1 Scare Crows 3x12
A2 Elevated Row 3x8
B1 Lat Raise 3x8
B2 G/H Crunch 3x20
B3 Zottman Curls 3x8
45 lbs KB with 4-0-1 pace
DB Bench 3x1 min 45 lbs 51 reps, 16 reps.
dropped to 35 lbs and got 32 reps
I suck at high reps... the kids kick my ass
A1 Scare Crows 3x12
A2 Elevated Row 3x8
B1 Lat Raise 3x8
B2 G/H Crunch 3x20
B3 Zottman Curls 3x8
2/27 Tabbatta Squats lower body
Tabatta= 20 sec on 10 sec rest.. for 4 straight minutes of joy
Olympic Squats w/135 91 reps
ST Bar RDL's 4x15
I cut if after 2 sets.. I had a crazy head ache and I was freaked out after Coach Banasak had an aneurysm last week... Thank God he's doing well.
Seated band Leg Curls 3x20
Olympic Squats w/135 91 reps
ST Bar RDL's 4x15
I cut if after 2 sets.. I had a crazy head ache and I was freaked out after Coach Banasak had an aneurysm last week... Thank God he's doing well.
Seated band Leg Curls 3x20
Monday, April 27, 2009
4/24 upper body
A1 Log Press 5x6 died on 255
A2 Lat Pulldown 5x8
B1 Explosive Push Ups onto benches from floor 3x5
B2 Scare Corws 3x10
C1 L Lat Raise Tri extension 3x10
C2 Shrugs 3x12
D1 DB Skull Crushers 3x10
D2 Hanging Leg Raise 3x10
A2 Lat Pulldown 5x8
B1 Explosive Push Ups onto benches from floor 3x5
B2 Scare Corws 3x10
C1 L Lat Raise Tri extension 3x10
C2 Shrugs 3x12
D1 DB Skull Crushers 3x10
D2 Hanging Leg Raise 3x10
4/23 Lower Body
Max Effort Box Squat w/ green band worked up to 315 and put briefs on
hit 425.. missed 435.. me vs green bands-bands won
A1 Band Pull throughs w/ green 4x20
A2 Glute Ham Raise 4x15 arms superman
hit 425.. missed 435.. me vs green bands-bands won
A1 Band Pull throughs w/ green 4x20
A2 Glute Ham Raise 4x15 arms superman
Friday, April 17, 2009
Upper Body
Fat bar Kettle Bell Bench 4x15 w/ 45lbs kb's hanging from mini's
Log Press x6 reps -got up to 260 for 5 then did a burn out set with with 205 for 9-10
A1 Chin Ups 4x8
A2 L Lat Raise with tri ext 4x12
B1 Seated Face Pull 3x15
B2 Running Abs 3x30 sec
Log Press x6 reps -got up to 260 for 5 then did a burn out set with with 205 for 9-10
A1 Chin Ups 4x8
A2 L Lat Raise with tri ext 4x12
B1 Seated Face Pull 3x15
B2 Running Abs 3x30 sec
Wednesday, April 15, 2009
Back in the saddle again.. Squattin'
Box Squat worked up to 405 raw.. threw on briefs 455,495, 515, 535
A1 Glute hams 4x15
A2 Box Jumps from foam on box 4x5
B1 Alternate KB Cleans 4x10 45lb KB's
B2 Ab Fallouts 4x10
A1 Glute hams 4x15
A2 Box Jumps from foam on box 4x5
B1 Alternate KB Cleans 4x10 45lb KB's
B2 Ab Fallouts 4x10
Tuesday, April 7, 2009
Squatting
warmed up with sets of 5
135,185,225,275,315,365
405x1...
225x30 reps
A1 Band Good Mornings -blue 4x20
A2 Haning Leg Raise Iso holds... 4x20 sec 33 lbs plate for 1set, 55 lb plate for 3 sets
135,185,225,275,315,365
405x1...
225x30 reps
A1 Band Good Mornings -blue 4x20
A2 Haning Leg Raise Iso holds... 4x20 sec 33 lbs plate for 1set, 55 lb plate for 3 sets
Friday, April 3, 2009
4/3 try to do something day...
I'm still beat up.. My right delt hurts.. My piriformis is inflamed and hurting.
A1 Sqaut 135x8, 4x8 w/ 185
A2 Pull Ups 4x10
tried to bench with light db's.. not so much
B1 band Pressdowns 3x20 w/ green
B2 Scare Crows 3x12
A1 Sqaut 135x8, 4x8 w/ 185
A2 Pull Ups 4x10
tried to bench with light db's.. not so much
B1 band Pressdowns 3x20 w/ green
B2 Scare Crows 3x12
4/1 light recovery day..
I feel like shit from the meet. My should hurts like shit and my back is sore as well.
A1 KB band benching 4x12 1x5 I used the 35 lb KB's for the first 4 sets and added the 45's and got like 4 reps. It was brutal.
A2 Lat Pulldown 4x10
Band front raise overhead pull-a-parts 4x12
A1 KB band benching 4x12 1x5 I used the 35 lb KB's for the first 4 sets and added the 45's and got like 4 reps. It was brutal.
A2 Lat Pulldown 4x10
Band front raise overhead pull-a-parts 4x12
Monsters of Bench Meet
I opened on the bench with 405 hoping to touch which I did.. I got red lighted for picking my ass up. But I smoked the hell out of the rep.
Next I smoked 420.
440 almost killed me. I got it a little over half way and lost it over my face. I have never gone that heavy because I couldn't touch 405 in the gym.
I opened at 550 on the deadlift. Smoked that and 600. I wasn't sure where to go so I initially chose 615. Hamer called me out and I bumped it to 625. It felt much harder than it looked. On film it looked easy. To bad it didn't feel that way.
I'm really happy with the day and how it worked out.
Once again, Big Mike put on a great meet!
Next I smoked 420.
440 almost killed me. I got it a little over half way and lost it over my face. I have never gone that heavy because I couldn't touch 405 in the gym.
I opened at 550 on the deadlift. Smoked that and 600. I wasn't sure where to go so I initially chose 615. Hamer called me out and I bumped it to 625. It felt much harder than it looked. On film it looked easy. To bad it didn't feel that way.
I'm really happy with the day and how it worked out.
Once again, Big Mike put on a great meet!
Monday, March 23, 2009
opener day for next sunday's powerlifting meet
I pulled first because none was around to help me in the gym..
I warmed up to 245 raw...
briefs 335x1
425x1 briefs
495x1 suit straps down
515x1 suit straps up pretty easy
Bench
315 3 board
365 3 board
365 2 board
385 1 board
385 missed on no board
405 missed with no board
I warmed up to 245 raw...
briefs 335x1
425x1 briefs
495x1 suit straps down
515x1 suit straps up pretty easy
Bench
315 3 board
365 3 board
365 2 board
385 1 board
385 missed on no board
405 missed with no board
Friday, March 20, 2009
Light upper and lower body
Flat DB Bench 3x10
Rack Lockouts worked triple up to 365
385x1
405x1
415 miss... i bitched out
after training some athletes
Rack Pulls sumo style triples
135,225,315,365,405x2x3
Scar Crows 4x12
Rack Lockouts worked triple up to 365
385x1
405x1
415 miss... i bitched out
after training some athletes
Rack Pulls sumo style triples
135,225,315,365,405x2x3
Scar Crows 4x12
Wednesday, March 18, 2009
bench shirt work
135,185,225,275 raw
put shirt on
315 3 board
365 2 board
365 1 board
365 missed chest
365 missed
385 missed
405 missed...reset shirt
405 1/2 inch away...no touch
put shirt on
315 3 board
365 2 board
365 1 board
365 missed chest
365 missed
385 missed
405 missed...reset shirt
405 1/2 inch away...no touch
Monday, March 16, 2009
max Effort Lower... opener time
After some discussion.. I decided to hit an opener today. I haven't gone straight balls out deads without some sort of band/chain tension in about 5-6 weeks.
Raw 135,245x2, 300ishx2, 352x2, 402x1, 452x1
briefs 490,
suite straps down 520
suite straps up 552 and smoked it. It felt pretty good and I'm haooy with it.
That's a solid opener for me and PR over last year.
Raw 135,245x2, 300ishx2, 352x2, 402x1, 452x1
briefs 490,
suite straps down 520
suite straps up 552 and smoked it. It felt pretty good and I'm haooy with it.
That's a solid opener for me and PR over last year.
Sunday, March 15, 2009
11/13 Dynamic Effort Lower Body SE Upper
Dynamic Effort Box Squat Green and Purple Bands.. ISC doesn't have 2 blues
135,185,225,
275x2
315x2
365x3x2
385x2x1
405x2x1
A1 Lockouts with multi bar 135,185,225x3
235x3,245x2x1
A2 Chest Supported Row 5x6
my elbows were pretty beat up
Band Pressdowns 2x20 green
135,185,225,
275x2
315x2
365x3x2
385x2x1
405x2x1
A1 Lockouts with multi bar 135,185,225x3
235x3,245x2x1
A2 Chest Supported Row 5x6
my elbows were pretty beat up
Band Pressdowns 2x20 green
Wednesday, March 11, 2009
Max Effort Shirt Work
worked up to 275...
put shirt on high as hell.. first time I got it this high..
315 on a 2 board
365 no touch to chest
385 touched on the second set.... for the first time...yeeeahhh
405... dropped it to fast on the first set... lost it high..
405 dropped it to fast and dumped it low...
I ended it there.. mentally shit..
put shirt on high as hell.. first time I got it this high..
315 on a 2 board
365 no touch to chest
385 touched on the second set.... for the first time...yeeeahhh
405... dropped it to fast on the first set... lost it high..
405 dropped it to fast and dumped it low...
I ended it there.. mentally shit..
Monday, March 9, 2009
Max Effort Deadlift, Dynamic Effort Upper Body
Sumo Deads
135,225,315,365, 405
added 3 chains x1
kept adding chains and added suit straps down at about 8 chains....
straps up- tighter- for 9 chains and smoked it..
added 2 more chains for 11 total.. and should've tighted the straps more because I pulled the suite up a bit... living and learning..
I got the 11 chains but it was ugly at the top...
Speed Bench 3 chains 135 4x2 30 sec rest
165x2
185x3x2 with 3 chains
A1 Elevated rows 3x8
A2 L Lat Raise extension 3x10
arm bar with 16 kg kettlebell 2x10 each
135,225,315,365, 405
added 3 chains x1
kept adding chains and added suit straps down at about 8 chains....
straps up- tighter- for 9 chains and smoked it..
added 2 more chains for 11 total.. and should've tighted the straps more because I pulled the suite up a bit... living and learning..
I got the 11 chains but it was ugly at the top...
Speed Bench 3 chains 135 4x2 30 sec rest
165x2
185x3x2 with 3 chains
A1 Elevated rows 3x8
A2 L Lat Raise extension 3x10
arm bar with 16 kg kettlebell 2x10 each
Friday, March 6, 2009
3/6 Sub max effort upper and lower
Decline bench
225x3,
245x2x3
265x3x3
275x1x3 smoked it...
A1 Log Press
Elbows hurt like shit so I went lighter w/higher reps
240lbsx4x8
A2 RDL's x10 reps
135,225,275x2 sets, 315x2 sets
Haning Blast Strap Pulls in the L postion x10 reps
B1 Shrugs 2x15
B2 ST Bar Pulls to chin 2x15 light
G/H Rasie 1x35
225x3,
245x2x3
265x3x3
275x1x3 smoked it...
A1 Log Press
Elbows hurt like shit so I went lighter w/higher reps
240lbsx4x8
A2 RDL's x10 reps
135,225,275x2 sets, 315x2 sets
Haning Blast Strap Pulls in the L postion x10 reps
B1 Shrugs 2x15
B2 ST Bar Pulls to chin 2x15 light
G/H Rasie 1x35
Wednesday, March 4, 2009
Max Effort Upper, Dynamic Effort Lower
Shirt work
135,185,225,275
shirt on 3 board 315 no touch, 365x2 board pretty easy
405 no touch to chest- about an inch away
425 no touch
445 no touch
several reps with 385 with no touch..
I was pissed and smoked so I cut it
DE Lower- Box Squat onto foam with blue bands, with briefs
warmed up to
225x2x2
275x2x2
315x2x2 good reps
335x1x1 smoked it
355x1x1 smoked it
375x1x1 no bad, cut it getting tired
135,185,225,275
shirt on 3 board 315 no touch, 365x2 board pretty easy
405 no touch to chest- about an inch away
425 no touch
445 no touch
several reps with 385 with no touch..
I was pissed and smoked so I cut it
DE Lower- Box Squat onto foam with blue bands, with briefs
warmed up to
225x2x2
275x2x2
315x2x2 good reps
335x1x1 smoked it
355x1x1 smoked it
375x1x1 no bad, cut it getting tired
Monday, March 2, 2009
3/2 Max Effort Lower Body and Dynamic Effort Upper
Sumo deads
raw worked up to 315x3... added 4 chains
365x1 w/ belt
405 x1w/ briefsx1
455 x1w/ briefs
495x1 w/ ace straps down
515 x1w/ ace straps up... off balance with chains but I got it
405 x3 w/ straps down
Bench double mini's
8x3 165
raw worked up to 315x3... added 4 chains
365x1 w/ belt
405 x1w/ briefsx1
455 x1w/ briefs
495x1 w/ ace straps down
515 x1w/ ace straps up... off balance with chains but I got it
405 x3 w/ straps down
Bench double mini's
8x3 165
Sunday, March 1, 2009
recovery
took a 30 min soak in bugarian sea salts...
followed by a frezzing cold shower to rinse off... I know I shouldn't have but I would refer not to be a salt lick all day....
followed by a frezzing cold shower to rinse off... I know I shouldn't have but I would refer not to be a salt lick all day....
2/28 Upper Body Recovery/ DE Upper
I worked out with a client today to get some blood flow and recovery in
A1 Ballistic Push Ups on Med Ball 4x10
A2 Shoulder Prehab Circuit w/ 5lb db's 3x15
A3 Band Face Pulls 4x15
A1 BW Rows 4x10
A2 Med BAll Chest Pass Against Wall 4x20
Took the GF's yoga class to stretch out...
my calves are tight as shit..
A1 Ballistic Push Ups on Med Ball 4x10
A2 Shoulder Prehab Circuit w/ 5lb db's 3x15
A3 Band Face Pulls 4x15
A1 BW Rows 4x10
A2 Med BAll Chest Pass Against Wall 4x20
Took the GF's yoga class to stretch out...
my calves are tight as shit..
Deload Lower Body DE Effort
Box Squat with Purples on Sorinex Rack
8x2 225 raw
ghetto vertimax set up on Sorinex Rack w/ purple band
10 squats followed by 10 jumps
5 sets total
8x2 225 raw
ghetto vertimax set up on Sorinex Rack w/ purple band
10 squats followed by 10 jumps
5 sets total
Wednesday, February 25, 2009
Max Effort Upper Body-shirt work
bench
135,185,225,275 warm up
315 3 board, 365 3 board, 365 2 board
365 1 board to touch.. took me a few reps to get it.
385
395 to 1 board and touched took me a few sets
405 to chest-no touch for a few sets
415 to chest missed 2 times..within an inch
When I was done I felt like I got my ass kicked.. then kicked again.
I finally got the sirt on better and sprayed it.
I can do better getting it on.
All in all.. not a bad day. I'm getting more confident in the shirt.
135,185,225,275 warm up
315 3 board, 365 3 board, 365 2 board
365 1 board to touch.. took me a few reps to get it.
385
395 to 1 board and touched took me a few sets
405 to chest-no touch for a few sets
415 to chest missed 2 times..within an inch
When I was done I felt like I got my ass kicked.. then kicked again.
I finally got the sirt on better and sprayed it.
I can do better getting it on.
All in all.. not a bad day. I'm getting more confident in the shirt.
Monday, February 23, 2009
2/23 Deloading lower
I was sick as hell until this morning. Feeling much better now.
I'm going to back off today through Thursday. I've gone heavy as hell the past 8 weeks hitting some nice PR's
Rack Pulls sumo style raw wokred up to 455 and hit it for 3x3 which is 82% of my briefed sumo max.
A1 Olympic Squat 4x3 225-315(2 sets) 315 was much better than in the past, much less chest dip than in the past.
A2 KB Snatch 3x5
Band Good Morning blue and green 1x40
I'm going to back off today through Thursday. I've gone heavy as hell the past 8 weeks hitting some nice PR's
Rack Pulls sumo style raw wokred up to 455 and hit it for 3x3 which is 82% of my briefed sumo max.
A1 Olympic Squat 4x3 225-315(2 sets) 315 was much better than in the past, much less chest dip than in the past.
A2 KB Snatch 3x5
Band Good Morning blue and green 1x40
Friday, February 20, 2009
2/20 Dynamic Effort Upper and Lower Body
I'm sick.. so I took it easy.
I need to deload anyway.
A1 Reverse band Bench greens-raw
6x3 275
A2 Pull Ups 4x8 strict
Box Squat 2 chains-raw 8x2 225
Reverse Hyper 2x20 slow and under control 75 lbs
I need to deload anyway.
A1 Reverse band Bench greens-raw
6x3 275
A2 Pull Ups 4x8 strict
Box Squat 2 chains-raw 8x2 225
Reverse Hyper 2x20 slow and under control 75 lbs
Wednesday, February 18, 2009
2/18 Max Effort upper Body
Starting to get sick.. 5 hours a sleep a night is catching up to me.
ZMA and cold ez here I come.
Got a great night sleep but fighting a cold.
Bench
135,185,225,275..
put shirt on, 2 board. I sprayed the shit out of the shirt w/ H20
315 no touch, 365 no touch, 405 no touch, 425 no touch, 435 touched!!!
dropped to 405 trioed to touch chest.. no go
dropped to 365x1x2 and no touch to chest.
I need to pull more at the bottom, actually I need to pull period.
When I was done, my elbows hurt like shit. I'm going to try baby poweder next week.
Scare Crows 4x12
A1 Lat Pull Down 4x8
A2 Cuban Press light and slow 4x15
Elbows were better but I wanted to flush them out..
Band Pressdowns 3x20
ZMA and cold ez here I come.
Got a great night sleep but fighting a cold.
Bench
135,185,225,275..
put shirt on, 2 board. I sprayed the shit out of the shirt w/ H20
315 no touch, 365 no touch, 405 no touch, 425 no touch, 435 touched!!!
dropped to 405 trioed to touch chest.. no go
dropped to 365x1x2 and no touch to chest.
I need to pull more at the bottom, actually I need to pull period.
When I was done, my elbows hurt like shit. I'm going to try baby poweder next week.
Scare Crows 4x12
A1 Lat Pull Down 4x8
A2 Cuban Press light and slow 4x15
Elbows were better but I wanted to flush them out..
Band Pressdowns 3x20
Monday, February 16, 2009
2/16 Lower Body Max Effort
Reverse Band Sumo Dl's w/ purples
225,315,405,495, put briefs on 545, 585, 635... missed 675
]
ST Bar RDL's 225x10, 315- 3x10
B1 ST Bar Shrugs 3x10 -315
B2 Reverse Hypers w/ 75 lbs 3x20
225,315,405,495, put briefs on 545, 585, 635... missed 675
]
ST Bar RDL's 225x10, 315- 3x10
B1 ST Bar Shrugs 3x10 -315
B2 Reverse Hypers w/ 75 lbs 3x20
Friday, February 13, 2009
Dynamic Effort Upper Body
Reverse Band Bench 135,185, 225 no bands..
275 w/ average bandsx3
295 6x3 30 sec rest, w/ cheap inzer shirt.. want to stay tight
A1 Lying Med Ball Chest Pass 20 lbs ball 4x10
A2 Elevated Rows 4x8
B1 DB Lat Raise 4x10
B2 Band Pressdowns 3x20 green
B3 Scare Crows 4x12
275 w/ average bandsx3
295 6x3 30 sec rest, w/ cheap inzer shirt.. want to stay tight
A1 Lying Med Ball Chest Pass 20 lbs ball 4x10
A2 Elevated Rows 4x8
B1 DB Lat Raise 4x10
B2 Band Pressdowns 3x20 green
B3 Scare Crows 4x12
Thursday, February 12, 2009
Dynamic Lower Body
Box Squat Blue Bands 135,185,225,275
put suit on strap down 315,365, strap up 405
275 straps down 3x2
A1 KB Snatch 4x5
A2 Box Jumps 4x3
B1 Glute Ham Raise 1x8 purple,1x8 green, 1x20 w/ green
B2 St Leg Sit ups 3x10
put suit on strap down 315,365, strap up 405
275 straps down 3x2
A1 KB Snatch 4x5
A2 Box Jumps 4x3
B1 Glute Ham Raise 1x8 purple,1x8 green, 1x20 w/ green
B2 St Leg Sit ups 3x10
Tuesday, February 10, 2009
2/10 Max Effort Upper Body Shirt Work
worked up to 365 in warm ups.. shirt is still tight as shit...
3 board 405, 415, 425, 435... working on hitting it..
2 board 405 for 3-4x1 working on staying tight
Log Press 5x6 worked up to 260
I was smoked at this point...
A1 Seated Cable Rows 4x8
A2 DB Cleans 4x15
3 board 405, 415, 425, 435... working on hitting it..
2 board 405 for 3-4x1 working on staying tight
Log Press 5x6 worked up to 260
I was smoked at this point...
A1 Seated Cable Rows 4x8
A2 DB Cleans 4x15
2/9 Max Effort Lower Body
Reverse band Sumo Deads w/ briefs and green bands
worked up to 685 for a single... missed 705 at my knees
Sumo RDL's 4x15 w/ 275
Hanging Leg Raises 3x10 hands to feet
worked up to 685 for a single... missed 705 at my knees
Sumo RDL's 4x15 w/ 275
Hanging Leg Raises 3x10 hands to feet
Friday, February 6, 2009
2/6 Dynamic Effort Upper
DE Bench 6x3 245,255, 265
Tricept Death 225x5 2 board x5, 3 board x5, 4 board died
A1 Pull Ups 4x10
A2 DB Lat Raise 4x10 35,40,40,40
B1 Scar Crows 3x10
B2 BS Curls 3x10
Tricept Death 225x5 2 board x5, 3 board x5, 4 board died
A1 Pull Ups 4x10
A2 DB Lat Raise 4x10 35,40,40,40
B1 Scar Crows 3x10
B2 BS Curls 3x10
2/6 lower body dynamic effort
Box Squat w/ green bands and briefs 6x1 275,315,365, 385, 495, 405
Convential Speed Deads w/ double mini 6x2 225
St bar RDL's 4x10 275 i went lighter because i wanted to hit the form hard.
Convential Speed Deads w/ double mini 6x2 225
St bar RDL's 4x10 275 i went lighter because i wanted to hit the form hard.
Tuesday, February 3, 2009
Max Effort Upper 2/3 shirt work
warmed up raw to 275.
Shirt @315 to help get it on
4 board 365,385,405,415, 425 form was going a bit so I cut it
315 trying to touch for 3x2 about 2 board depth
Log Press Lockouts 5x6 210,220,240, 250, 260
A1 DB Cleans 4x15 35, 40, 40 ,35
A2 Seated Low Rows with semi supinated handle 200 for good strict reps
Shirt @315 to help get it on
4 board 365,385,405,415, 425 form was going a bit so I cut it
315 trying to touch for 3x2 about 2 board depth
Log Press Lockouts 5x6 210,220,240, 250, 260
A1 DB Cleans 4x15 35, 40, 40 ,35
A2 Seated Low Rows with semi supinated handle 200 for good strict reps
Monday, February 2, 2009
Max Effort Lower Body 2/2
I was rushed and only had 30 minutes to get this one in..so I had to do work quick.
Reverse band Sumo Deadlift, max effort single with Blue bands and briefs
hit 705 and then got 745 pretty good. I tried 765 and got it my knees and missed it
A1 RDL's 3x10 225.. my back was fried
A2 Hanging Leg Rasies 3x10
Reverse band Sumo Deadlift, max effort single with Blue bands and briefs
hit 705 and then got 745 pretty good. I tried 765 and got it my knees and missed it
A1 RDL's 3x10 225.. my back was fried
A2 Hanging Leg Rasies 3x10
Friday, January 30, 2009
Dynamic Effort Upper Body 1/30
Football team again...
6x3 60% speed bench with double mini's. Hitting 60's to low 70's on tendo.. man I'm slow as shit
A1 Med Ball chest pass from ground 4x10
A2 Lat Pulldown... thick grip 4x10.. got over 200lbs
B1 DB Push Up Row Combo 3x6, 40, 50, 50
b2 Plate Curls 3x15
C1 G/H Sit ups 4x20
C2 1 arm DB military press 4x5 55lbs
6x3 60% speed bench with double mini's. Hitting 60's to low 70's on tendo.. man I'm slow as shit
A1 Med Ball chest pass from ground 4x10
A2 Lat Pulldown... thick grip 4x10.. got over 200lbs
B1 DB Push Up Row Combo 3x6, 40, 50, 50
b2 Plate Curls 3x15
C1 G/H Sit ups 4x20
C2 1 arm DB military press 4x5 55lbs
Thursday, January 29, 2009
Max Effort Lower Body 1/29
I lifted with football today
Hang Clean 145 3x3, 165 3x3
Trap Bar Deads ME single.. 525.. I got it but it was ugly. Form sucked
Walking Lunges 3 trips 55lbs
A1 Hanging Leg Raise Iso Holds 33 lbs 3x20 sec
A2 Good Morning 185 3x5
B1 G/H raise 3x10
b2 DB Shrugs 3x20 150 lbs
Hang Clean 145 3x3, 165 3x3
Trap Bar Deads ME single.. 525.. I got it but it was ugly. Form sucked
Walking Lunges 3 trips 55lbs
A1 Hanging Leg Raise Iso Holds 33 lbs 3x20 sec
A2 Good Morning 185 3x5
B1 G/H raise 3x10
b2 DB Shrugs 3x20 150 lbs
Tuesday, January 27, 2009
Max Effort Upper 1/27
Floor Press 295x1.. missed 305
A1 Pull Ups 2x towel pullups and x2 on BS straight leg pull ups x8
A2 KB Swing 4x10
B1 BS Push Ups 3x10
B2 Single Arm DB Bench 3x10 95, 105,110
C1 Neck 3x10
C2 BW Rows 3x12
A1 Pull Ups 2x towel pullups and x2 on BS straight leg pull ups x8
A2 KB Swing 4x10
B1 BS Push Ups 3x10
B2 Single Arm DB Bench 3x10 95, 105,110
C1 Neck 3x10
C2 BW Rows 3x12
Saturday, January 24, 2009
1/23 Dynamic Effort Upper Body
Speed Bench 8x3 2 chains w/ 165
A1 Low Rows 4x10 200+
A2 BS Tri Extension 4x10
A3 Med Ball Chest Pass against wall 4x20
C1 Lat Raise 3x10
C2 BS BW Curls 3x10
C3 Push Ups 3x20
A1 Low Rows 4x10 200+
A2 BS Tri Extension 4x10
A3 Med Ball Chest Pass against wall 4x20
C1 Lat Raise 3x10
C2 BS BW Curls 3x10
C3 Push Ups 3x20
Thursday, January 22, 2009
Submax Effort Lower Body
Hang Cleans 6x3 135x2x3, 165x2x3, 178x1x3, 198x1x3
I haven't cealned in years... wasn't to bad with form. Snatching obviously helped
Trap Bar Deads 4x5 got up to 455 on the last set... not to bad
Walking Lunges 3 trips 45x2, 55x1
A1 Hanging Leg Raise Iso Holds 15 kg plate 3x20sec
A2 DB RDL's 3x15 w/ 80's
C1 DB Shrugs 3x30 130, 150x2x20
C2 Glute Ham Raise 3x10
I haven't cealned in years... wasn't to bad with form. Snatching obviously helped
Trap Bar Deads 4x5 got up to 455 on the last set... not to bad
Walking Lunges 3 trips 45x2, 55x1
A1 Hanging Leg Raise Iso Holds 15 kg plate 3x20sec
A2 DB RDL's 3x15 w/ 80's
C1 DB Shrugs 3x30 130, 150x2x20
C2 Glute Ham Raise 3x10
Tuesday, January 20, 2009
Max effort Upper Body
I lifted with a football group today
Floor Press ME 5.. worked up to 245 and jumped to 260 to beat a couple of guys and got 4 reps... poop
A1 Pull Ups 4x8
A2 KB Swings 4x10
B1 1 Arm DB Bench 3x10 w/ 90's
B2 Blast Strap Push Ups 3x10
C1 Neck 3x10
C2 Body weight rows 3x12
Floor Press ME 5.. worked up to 245 and jumped to 260 to beat a couple of guys and got 4 reps... poop
A1 Pull Ups 4x8
A2 KB Swings 4x10
B1 1 Arm DB Bench 3x10 w/ 90's
B2 Blast Strap Push Ups 3x10
C1 Neck 3x10
C2 Body weight rows 3x12
Monday, January 19, 2009
1/19 Max effort Lower Body
I deadlifted because I was alone in the weight room..
Sumo.. 135,225,3??,352 for sets of 5..
put briefs on and hit 402x1, 4x452 ,502x1, 5x32x1, 552x1 which is a huge gym PR for me...
I was using my Titan briefs
KB Snatches w/ 45 lbs 3x5 each
A1 Band goodmornings 3x20 green and blue bands
A2 Glute Ham raise 3x12 hands out..
I was running lat and had to fly through the end of the workout
Sumo.. 135,225,3??,352 for sets of 5..
put briefs on and hit 402x1, 4x452 ,502x1, 5x32x1, 552x1 which is a huge gym PR for me...
I was using my Titan briefs
KB Snatches w/ 45 lbs 3x5 each
A1 Band goodmornings 3x20 green and blue bands
A2 Glute Ham raise 3x12 hands out..
I was running lat and had to fly through the end of the workout
Friday, January 16, 2009
1/16 Dynamic effort Upper Body
Bench 2 chains 6x3 255 45 sec rest, med to wide gripe
SE 3x3 225 w/ 2 chains
A1 Low Rows 5x8
A2 Front Raise to Pull Apart w/ mini 5x15-20
B1 Balistic Push Ups 3x10
B2 Shrugs 3151x12 , 365x2x12
C1 Band Press Downs green 3x30
C2 Hammer Curls 3x8 pausing at top w/ 55's
SE 3x3 225 w/ 2 chains
A1 Low Rows 5x8
A2 Front Raise to Pull Apart w/ mini 5x15-20
B1 Balistic Push Ups 3x10
B2 Shrugs 3151x12 , 365x2x12
C1 Band Press Downs green 3x30
C2 Hammer Curls 3x8 pausing at top w/ 55's
Thursday, January 15, 2009
1/15 Dynamic Effort Lower Body
Box Jumps from 2 foams pads on a low box to a box 4x5
KB Snatch 4x5 each w/ 44lbs form is getting better
DE Sumo deads w/ double mimi bands 8x2 (225x2x2, and 275x6x2) short rest
A1 Good Mornings 185 4x5 I wanted to get over 225 going into it but i just wasn't feeling it today so I worked on depth.
A2 G/H Crunches w/ blue 4x20
KB Snatch 4x5 each w/ 44lbs form is getting better
DE Sumo deads w/ double mimi bands 8x2 (225x2x2, and 275x6x2) short rest
A1 Good Mornings 185 4x5 I wanted to get over 225 going into it but i just wasn't feeling it today so I worked on depth.
A2 G/H Crunches w/ blue 4x20
Tuesday, January 13, 2009
1/9 DE Upper
Forgot to post this from last friday...
Speed Bench 2 chains each side 9x3 30 sec rest w/165
A1 Log Press 4x6
A2 Weigthed Chins 4x3 did 1 rep w/ 3 cahins and 20 lbs vest
did some other stuff... which I forget.
Speed Bench 2 chains each side 9x3 30 sec rest w/165
A1 Log Press 4x6
A2 Weigthed Chins 4x3 did 1 rep w/ 3 cahins and 20 lbs vest
did some other stuff... which I forget.
1/13 SE upper
Pause Bench 5x3 225,235 x2 ,245x2
A1 DB Bench 4x6 95, 105x3 sets
A2 Elevated Row 4x6 135 w/ mini bands
B1 Rows to chin w/ rotator bar 3x12
B2 DB Lat Raise 30, 30 , 35
C1 Lying Med Ball Chest pass 3x20 w/ 20
C2 Ab Roller 3x12
A1 DB Bench 4x6 95, 105x3 sets
A2 Elevated Row 4x6 135 w/ mini bands
B1 Rows to chin w/ rotator bar 3x12
B2 DB Lat Raise 30, 30 , 35
C1 Lying Med Ball Chest pass 3x20 w/ 20
C2 Ab Roller 3x12
Monday, January 12, 2009
1/12 ME Lower Body
Box Squat w/ briefs
Worked up to 495x1 515x1, 545x1, 575x1
put on metal suit and did one with straps down
A1 Band Goodmornings 4x20 green and purple
A2 Glute Ham raise 3 holes and arms out 4x12
hanging Leg raises 3x10 feet to hands
Worked up to 495x1 515x1, 545x1, 575x1
put on metal suit and did one with straps down
A1 Band Goodmornings 4x20 green and purple
A2 Glute Ham raise 3 holes and arms out 4x12
hanging Leg raises 3x10 feet to hands
Thursday, January 8, 2009
DE Lower 1/8
Light Snatch from hang 4x5 w/ 60kgs
Box Squat w/ briefs and green bands 8x2 265
Sumo Speed DL's double reds 225x6 sets of 1
Good Mornings 4x3 deep 185, 205, 225, 225
Box Squat w/ briefs and green bands 8x2 265
Sumo Speed DL's double reds 225x6 sets of 1
Good Mornings 4x3 deep 185, 205, 225, 225
Tuesday, January 6, 2009
1/6 SE Upper..shirt work
Worked up to 315 on bench then start working on a 4 board with my Metal Shirt.
did 3x2 on a 3 board then 3-4x2 on a 2 board. I worked on a wide grip and keeping the bar very low to find the grove in the shirt. Big Kev really helped me find grove. The shirt was tight as shit around my forearms and arms. I think Mom fattened me up over X Mass.
A1 Flat DB Bench 3x6 95, 105x2 sets
A2 Elevated Row 4x8
B1 Semi Supinated Lat PD to chin 3x12
B2 DB Lat Raise 3x8
C1 Dave Tates 3x8
C2 McGill Sit ups 3x10 each side
C3 Lying on ground Med Ball Chest Passes 2x20 w/ 20 lbs
did 3x2 on a 3 board then 3-4x2 on a 2 board. I worked on a wide grip and keeping the bar very low to find the grove in the shirt. Big Kev really helped me find grove. The shirt was tight as shit around my forearms and arms. I think Mom fattened me up over X Mass.
A1 Flat DB Bench 3x6 95, 105x2 sets
A2 Elevated Row 4x8
B1 Semi Supinated Lat PD to chin 3x12
B2 DB Lat Raise 3x8
C1 Dave Tates 3x8
C2 McGill Sit ups 3x10 each side
C3 Lying on ground Med Ball Chest Passes 2x20 w/ 20 lbs
1/5 ME Lower and new PR w/ Boss Briefs
I got a new pair of Titan Boss Briefs... they are thin and bad ass.
Box Squat worked up to 465 with singles and then got causious...
I hit 535 from the bot pretty good. Maybe had some left but I cut it with the PR. My prior PR was at Westisde when I hit 525 on a box from a Monolift. I was wearing briefs then as well.
A1 Band Goodmornings with Blue and Purple 4x20
A2 Glute Ham Raise 4x8 3 holes and 55 lbs plate
B1 Hanging Leg Raise 3x10
B2 KB Snatches 3x5 each hand
Box Squat worked up to 465 with singles and then got causious...
I hit 535 from the bot pretty good. Maybe had some left but I cut it with the PR. My prior PR was at Westisde when I hit 525 on a box from a Monolift. I was wearing briefs then as well.
A1 Band Goodmornings with Blue and Purple 4x20
A2 Glute Ham Raise 4x8 3 holes and 55 lbs plate
B1 Hanging Leg Raise 3x10
B2 KB Snatches 3x5 each hand
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