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Monday, July 12, 2010

extra work and bench

Friday extra upper workout:
floor press: 135 and 5 chains per side: 5 sets of 8
decline closegrip press: 225 X 8, 275 X 8, 225 X 12, 225 X 15
KB floor triceps ext: 3 or 4 sets of 20 reps with 12 kilo's
Some half hearted ab work.....

Monday Bench: all sets done off a 3 board
325 X 3
415 X 2
505 X 1
555 X 1
Put 58 phenom on 595 X 1,
645 X 2 sets of 1
645 X 2 sets of 2
First time I can remember than 650 doesn't feel heavy in my hands. After three heavy weeks, I plan to take it easy next Monday and rest up, then hit another 2 hard weeks before starting my meet cycle.
-Any body know of a three board bench meet?

Wednesday, July 7, 2010

Week 2 of Suit squats

Straight bar squats: 145 X 8, 235 X 5, 325 X 2, 415 X 1,
Ace briefs on: 595 X 1, 685 X 1
Ace suit bottoms: 775 X 1 really high
Straps Up: 865 X 1 really high, 905 X 1 really high
Straps down: 775 X 2 still way high.

Wheel barrow: 4 plates loaded on the closest peg to the handles for about a lap.

Having trouble getting comfortable with the notion of getting in the hole right now. It isn't the suit stopping me, so I will get over it and take one to depth eventually.

Good thing this is only a practice cycle....

Monday, July 5, 2010

deads and bench

Deadlift: 455 X 6 sets of 3 and 495 X 1 set of 3 standing on 1/2" rubber mats.
Cartoon DB Row: 2 sets of 8 per arm with 200.
Stiff Leg Deads: 225 X 6, 315 X 6, 405 X 6 standing on 100lb plate
Wheelbarrow and sled for cardio after closing the gym. Back was fried after this.
Stretching, foam rolling and stick rolling after cardio.

Bench: Reverse bands using the purples doubled up (takes around 100 off up top)
615 was the bar weight and we started with 2.5 chains and worked up to 6.5 chains per side going up a chain each time. all sets were off a 2 board for doubles.
Rolling DB triceps ext: 65's X 3 sets of 10
Quarter dips: 3 sets of 8.
Triceps had had enough so I stopped.

Time to rest and relax and get ready for squats on Wednesday. Kinda hard to sleep when it is 85 in our apartment though. Yea, the air went out on Friday....asked them to fix luck.....then they closed 2 days for the 4th and here I sit with no air still. Apartment living is great!