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Monday, May 31, 2010

Monday Bench Training

Bench to the chest:135 X 4 sets of 10, 225 X 3 sets of 6, 315 X 2 sets of 3, 365 X 2 sets of 3
Added a 2 board for the rest of these sets: 405 X 2, 455 X 2, 495 X 2, 545 X 1 (this may be a first but I can't really remember)
4 board press: 495 X 5, 545 X 5
Triceps pushdowns with bands: 5-6 sets of 15-20.
This workout went pretty well as the heavier weights aren't feeling like a ton anymore.
Shoulders are feeling it now, Probably from benching heavy twice a week for the past two weeks. Most likely take this Thursday as a recovery/pump up day.
Looking forward to getting smashed on Wednesday! I have some spud suggested plans for helping the deadlift.

Saturday, May 29, 2010

Friday and Saturday

Thursday upper day: floor press: 4 sets of 2 with 375, 415 X 1, 435 X smashed.
KB Double snatch: snatched each kb for 6 (16,20,24,28,32) and sucked on the 40 kilo for only 3, then did a ladder from the 32 to the 20 Kg all for 6 resp.
Bent over row: 5 sets of 10 with 315
Chain triceps ext: 1 chain X 10, 2 chain X 10, 3 chain X 2 sets of 10, 2 chain X 2 sets of 10
Cris-cross band pushdown with monster minis X 10 superset with rear delt db raise (40 lbs X 8)
Foam rolled a little afterwards.

Saturday: I would call this a fairly worthless workout, but I learned I need to move my hands in a little to keep the bar from rolling down my back.

Wednesday, May 26, 2010

Deadlift breakdown

Mid-point test night for deadlifts
Deadlifts: 405 X 1, 495 X 1, briefs on from here out: 585 X 2, 635 X 2, 675 X 3 sets of 2. first set was o.k. but not great, the second set was the best and felt good, the third set I used straps and my form sucked and it was sloppy. I will take it though.
Weighted sit-ups on flat bench: 35 lbs, X 10, 60 lbs X 10, 80 lbs X 2 sets of 10
Reverse hyper: 2 sets of 20 with 800.
Prowler: we had 3 guys trading off with 1 plate on for 2 laps 2/3 of a mile.

So my deadlift has not been moving up in a long time so I decided to make n effort to work the stuff that makes my pull suck.
I felt like the majority of my posterior chain was lacking so that was the target. Here is the body part I was targeting and the exercised I used to smash it.

Hamstrings: Glute Hams (which I literally have never done consistently)
Stiff Leg Deads
Romanian Deads

Mid-Back (erectors and lats): Romanian Deads
One arm DB Row

Low Back: Stiff Legs from the floor and standing on 3" box
Romanian Deads
Suspended Good Mornings
Heavy Reverse Hypers

*Things I noted based on comparing past deadlift workouts and tonight's workout: My speed from the floor improved. The middle of the deadlift (where I normally miss and round my back and shoulders) was solid. My top end lock out needs more work to have a strong finish.
Remedy: A solid dose of upper back work in addition to the previous 6 weeks of what I call "Hate Workouts" (because I hate all the exercises I chose to do). This means a lot more double KB snatch, shrugs, and upright row-like exercises. The plan right now is to do another 4-6 week week point training cycle and repeat tonight's workout (hopefully with heavier weights and cleaner reps).

-Time will tell

Monday

Bench with squat bar and monster mini bands off a 2 board: 235 X 2, 325 X 2, 375 X 2, 415 X 2
Cambered bar floor press with bands (used a squat box to lay on in the mono): 1 blue and 1 plate X 5, blue and 2 plates X 4, X 5, 2 blues and a plate X 3, X 4. These were pretty hard with the 2 blues.
One arm band pushdown: green X 3 sets of 15-20 per arm
Biceps DB curls: 1 set of 15 with 25's
Machine biceps curl: 1 drop set of 40 reps

Saturday, May 22, 2010

Saturday Squats

Squats with Buff Bar: 235 X 5, 325 X 2 sets of 3, 415 X 2 sets of 1, (briefs on from here out) 505 X 2, 595 X 2, 685 X 2, 735 X 2 sets of 2. These were not the fastest or cleanest but they got up.
KB close stance squats: 24,28,32,40,48 kilo all for 8 reps then a dropset from the 48 to the 24 for 5 reps each nonstop.
And that was that...plan to do about the same next week.

Thursday, May 20, 2010

Thursday's upper workout

Floor Press with Squat Bar: worked up to 325 X 4 sets of 5, then 375 X 2, and 415 for a hard fought single. I am not sure, but this may be the first time I floor pressed 415....
Cambered bar Close grip modified floor press off a box with blue bands over the bar: 1 plate X 5, 1.5 plates X 5, 2 plates X 3, X 4
Weighted dips: 72 lb KB X 3 sets of 8, then no weight X 15
Hammer row: 3 plates X 5 sets of 8

It was a good workout

Monday, May 17, 2010

Hate Friday and Monday

We had a booth at the bodybuilding show on Saturday so I trained with Chauncey and Ben on Friday.
Cambered bar squats in briefs with chains. Worked up to 365 and about 350-400 lbs in chain X 2, the 405 and the same amount of chain X 2 (felt a little heavy up top).
Close stance safety bar deep squats: 235,325,415,505 all X 5 reps.
Close stance leg press: 4,6,8 plates per side all X 15 reps.

Monday: bench warmed up to 455 X 1 off a 2 board then shirted for 545 X 1 off a 3 board, missed 635 off a 2 board, then came back and got it (barely).
Rolling triceps extensions: 65 lbs X 8, 75 lbs X 8. Biceps started talking to me a little so I called it there. Not a great night, but it beats a bad night i guess.

Friday, May 14, 2010

Just a little bit of upper

Busy day Thursday so I just did a little upper work.
Bench: 5 sets of 8 with 225
Cambered bar close grip floor press with stump straps: worked up to 5 sets of 3 with 285.
External rotators work X 2 sets of 20
A little bit of banded biceps an shoulder stretching and that was that.

Wednesday, May 12, 2010

Wednesday Hate Workout

Suspended goodmornings in Spud Inc suspension straps: worked up to 3 sets of 3 with 500. These sucked and were heavy. I had crappy form but they got up....
Stiff leg deads off a 2-3 inch box: 225,315,405,495 all for sets of 3.
Stiff leg deads (no box): 2 sets of 3 with 495
leg raises with medicine ball on stability ball: 2 sets of 10
Benbliques: 2 sets of 20 each side with 72 lb kb.
reverse hypers: 3 sets of 15 with 700.

This will be the last week of good mornings. The plan is to either deload or go really heavy on pulls next week....yea, i know it makes no sense....

Monday, May 10, 2010

Monday Bench

Bench: 135 X 3 sets of 10, 225 X 2 sets of 8, 315 X 1 set of 3 using 2 foam boards, 405 X 3 off 2 board, 455 X 2 or 3 off 2 board, 455 X 2 off 2 board (better), 495 X 1 off 2 board Put my now tighter bash shirt on for a few sets: 545 X 2 or 3 off 3 board, 585 X 1 or 2 off 3 board, 585 X 3 off 2 board. Not a bad night all around. That's the most I have had in my hands in a while.

Wednesday, May 5, 2010

Wednesday Hate workout

Suspended good mornings with cambered bar: worked up to 5 sets of 5 with 405.
Stiff Leg deads from floor: 225,315,365,405 all X 3
Stiff leg deads from 2-3" box: 315,365,405 all X 3
Lat pulldowns: 3 or 4 sets heavy X 8 reps
Ab row machine: 4 sets of 10
Reverse hyper: 3 sets of 15 heavy. 600,700,800...havn't done them this heavy ever. It was different....

Monday, May 3, 2010

Bench Night

Benched with a barweight of 235 and added chains 2 at a time: 6,7,8 chains X 3 off a 1 board, 9 chains X 3 off a 2 board, 10 chains X one miss and an ugly double off a two board. I am guestamating 550 at the top...
Snatch press: 16,20,24,28 kilo all sets X 6 reps
Weird cambered bar modified floor press with stump straps: 185 X 8, 225 X 6, 275 X 5 These are fun, I am glad I tried them.
Side DB Raise: 45 X 4 sets of 10 each side.
Trying to decide what to do Wednesday...good mornings are a possibility. I have been doing hate workouts on Wednesdays and I hate good mornings so that will fall right in line.

Sunday, May 2, 2010

Saturday Squats

Cambered bar chain squats: worked up to a double with 325 and all the chains we had using the Spud Inc E-Z Loader (10-11 chains per side).
deep close stance squats using safety squat bar (it's complicated....I will try to post a video next week of it): 235 X 8, 325 X 8, 415 X 8, 505 X 5
Ab Wheel: 2 sets of 10
Hanging high leg raise with Spud Inc Ab straps: 2 sets of 8
Benbliques with 62 lb KB: 2 sets of 15
Not a bad day...sore in new places.