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Saturday, March 27, 2010

Squat day

Mike and I were the only one squatting today so it went pretty fast. I can't remember everything I did, but i think these are the weights i took after I warmed up: 505 X 1, 595 X 1, 665 X 1, this is ware it gets fuzzy...I cant remember if i did 705 or not, but i dont think so...??? 665 X 2 sets of 2 then Done. Yea, I know.... pretty bad when I cant even remember the weights I did TODAY.

Thursday, March 25, 2010

Just a little

Did just a little training today with one of my clients Brian.

chain bench: 135 and added chains up to 5 per side for 3-4 sets of 5.

Not a lot going on, but it beats not training at all.

Wednesday, March 24, 2010

Wedding time is almost here

So I took most of last week off to deload since we are gonna go heavy this week. This weeks workouts have looked like this:

Monday: Bench off 2 board: 315 X 2 sets of 2, 365 X 2 sets of 2, 404 X 1 set of 2, 455 X 1 set of 1
Close grip 4 board lockout: 405 X 3, 495 X 3
Incline DB Press: 65 X 10, 80 X 10, 95 X 10
Decline Press: 225 X 8, 275 X 8, 315 X 5, 315 X 7
Super set incline press with flys for 3 sets nonstop: 135 X 10 and 35 lb dbs for fly X 8

Wednesday: Deads
worked up to 585 X 3 sets of 2 in loose briefs.
Mainly helped the guys out that were squatting tonight, so I wasn't too into it.

Last minute Wedding stuff is the main concern right now as I have less than 2 weeks till the Wedding. I am looking forward to the wedding and fun reception, but ready to have it over and back to normal.

-Down to 255......250???

Wednesday, March 10, 2010

Monday and Wednesday

Bench: all done off a two board: 315 X 2 sets of 3, 365 X 2 sets of 3, 405 X 2 sets of 3, 455 X 2 sets of 3 (definately the ugliest sets of the night, but better than last week so I will take it).
Quarter Dips: 2 sets of 25

Reverse band Deads: warm up and then: 535 X 1, 625 X 1, 715 X 1, 785 X miss, 785 X 1 ugly hitched rep. Ugly and un-necessary, but oh well, thats what reverse bands are for....
a few sets of weighted sit-ups and that was that.

I thought I might just take it easy and let the scabs on my legs heal, but you can't skip out on reverse bands.....

Saturday, March 6, 2010

Band Squats

We used the buff bar with 2 blues over the plates off a box for squatting today. I did 325 X 1, 325 X 1, 325 X 2, 325 X 2. Not what I would consider a great day, but it could have gone a lot worse. It is about the same as last time i did band squats last Oct. I looked back in my log to see what I used for band squats before the Jr. Nats last year. I worked up to 465 for a single I think, and doubles with 415 (when i was a porky 310 lbs).
Down 50 lbs in body weight and off by a plate or plate and a half (not sure what to make of that, but I'll just keep training to get back).

-I missed porky Dale today...

Friday, March 5, 2010

Deads and extra work

Deads with chains: started adding chains at 4 plates and worked up to 8 chains per side for singles. Then went 455 and 8 chains per side for 2 singles, 495 and chains it took me three times to get a good lockout with this, but it finally went.
That was that for the night

Thursday Accessory day:
KB Snatch press (one arm) worked up to 3 sets of 5 with the 72.
Super set fat bar press (205 X 10) and bent over rows (315 X 10) for 4 rounds
Superset rolling triceps ext (40 lbs X 15), chest DB Fly (35 X 10), and biceps curls (35 X 8) for 3 rounds.
curl machine: 2 drop sets.
Nothing special, but enough to get me sore today.

We are officially in full on wedding planning mode. Everyday is about calling people, reserving, paying.

Monday, March 1, 2010

Bench Night

Bench: 135 X 10 X 3 sets, 225 X 6 X 3 sets, 315 X 3 2 soft pads, Used 2 board from here out 315 X 2 , 365 X 2 sets of 2, 405 X 2, 455 X 1, 455 X 2.
4 board lockouts: 455 X 5, 495 X 5

Most people had a pretty good night, Chauncey got tricked into doing 585 off a one board, but what ever it takes to get the job done is my motto.

IHOP is good for deloading

I did what i call blood work thursday (just get a lot of blood into the muscles and encourage some joint lubrication is all I was going for)

Triceps rope pushdowns: 6 sets of 15
Chest DB Fly: 6 sets of 15
DB Curl: 6 sets of 15
DB triceps ext: 4 sets of 10
front and side raise: 2 sets of 20
Assisted pullups: 3 sets of 15
Biceps curl machine: 3 sets of 10
overhead kb press: 2 sets of 20
bench press 6 sets of 10 various grips

Saturday I came in early to teach KB class and then proceeded to IHOP for a deload breakfast with mike. Don't know what the rest of the week will bring, but I know heavy band squats looms on Saturday.