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Monday, September 27, 2010

Chain Bench

We did 80 % of our meet goal in bar weight an added chains
Bar weight was 515
2 chains X 1 off 2 board
4 chains X 1 off 2 board
6 chains X 1 off 2 board
7 chains X 2 misses off 1 board. Th first miss was way off, but the second was close to lockout.

Dips with green band over the back: 3 sets of 7 or 8
Close grip pull-ups: 4 sets of 5

Butt whoop'en night. Not a great night, but I learned a little about benching in my new shirt.

Sunday, September 26, 2010

squats and Deads

Squats with cambered bar in briefs. Bar weight was 675
2 chains X 2,
5 Chains X 2
8 chains X 1 knee wraps
10 chains X 1 knee wraps. This one was slow and heavy, but it was steady.

Hanging leg raise: 3 set of 8

Deads: Used the squat bar ith monster Mini bands doubled up.
375 X 2 singles
415 X 2 good singles, 1 miss, and one ugly slow single.
Romanians: 225 X 8, 315 X 2 sets of 8
Lat Pulldowns: 3 sets of 8 heavy
weighted sit-ups: 2 sets of 12

Last week using the squat bar for deads. Hopefully it has helped improve my grip and start from the floor.

Monday, September 20, 2010

Finally ound a shirt

So after having my shirt on order for 5+ weeks (and still not here) I found someone nice enough to let me borrow their phenom shirt.
chain bench with a bar weight of 455 (70 % o my 650 meet bench goal)
4 Chains per side X 1 off 3 board
6 chains per side X 1 of 2 board
8 chains per side X 1 off 2 board (actually got misloaded on one side, but it still went up)
9 chains per side X 1 of 2 board. 700 + up top with chains. feeling heavy but still manageable.

kb triceps ext: all sets were 10 reps: 12,16,20,24,28 kilo
db rows: 115 lbs X 3 sets of 10 per arm.

Next week it is 80% of the goal bench (~525 in barweight) then chains go on. Looking forward to these upcoming weeks o pain and heavy weights.

Thursday, September 16, 2010

The Russians are coming!

We did russians with the buf bar tonight
555 X 5,
595 X 3
685 X 3
775 X 3 Knee Wraps
595 X 5

Reverse Hypers: 700 X 2 sets of 15
Abs on the row machine: 3 sets of 12

Squats felt pretty good tonight. I took the 775 just below parallel and it felt good still so I am ok with that. Should have gone 825, but I guess I will save that for another day.

Tuesday, September 14, 2010

It has been a while

Laborday Fiasco:
Benched on laborday but didnt have a shirt that fit so it was a wash. The highlight was a 585 for an ugly single off a 3 board.

Wednesday we deloaded squats
safety squat bar: 255 X 5 sets of 5
Reverse hyper for 2 sets
stretching and foam rolling and I was done

Saturday deads: We used the squat bar with chains
Bar weight was 555
1 chain X 1
2 Chains X 1
3 chains X 1
4 chains X 2 misses

Deadlift form feels good, everything just feels heavy and slow

Deloaded the bench this Monday 9/13/10
DB Press: 90's X 4 sets of 10
Band triceps ext: 4 sets of 15
DB overhead press: 2 sets of 10
Band face pulls: 3 sets of 20
Did a lot of biceps and pec stretching, but mainly helped the guys benching.

Looking forward to squatting on Thursday. Heavy Russians!

Saturday, September 4, 2010

Deadlift Saturday

We did speed deads with the squat bar today in briefs.
465 X 5 sets of 2, 505 X 2
Incline DB Rows: 115 X 3 sets of 8
Stiff Leg DB Deads: 90 X 10, 110 X 10, 125 X 10
45 Degree Back ext with plate: 3 sets of 10
Prowler push for 1 lap.

Thursday, September 2, 2010

Squats

Wednesday I did 2 laps with 2 plates on the sled. I am doing a minimum of 20 minutes of some sort of cardio twice a week to keep recovery rate faster.

Thursday
Cambered bar squat with chains. We worked up to a bar weight of 585 and then added chains.
3 chains, X 1
5 chains X 2
8 chains X 2
10 chains X 2 Wraps
11 chains X 2 Wraps (~925 up top) I would like to take it up to around 1,000 up top next time we do these, But that is about 3 weeks away.

Reverse Hypers: 600 X 3 sets of 15
Hanging leg raise: 3 sets of 15