Follow by Email

Monday, January 31, 2011

Bench Night

We did the same set up as last week with reverse bands and chains.
Warm ups were uneventful so here is the good stuff:
795 and 2 chains X 1 off 2 board
795 and 5 chains X 1 off 1 board (A whopping one chain higher than last week)
795 and 5 chains X 1 off no board (but not quite to the chest either) It was a mid air stop and press
885 and 5 chains X miss off the chest. Actually it was off air again. This time I just fought the weight too much and would not let it touch. And on top of that I missed at the top.
Did some close grip 4 board work: 3 sets of 5 heavy
barbell overhead press: 135 X 3 sets of 15
Side Raise: 25 lbs X 3 sets of 15

Done, and Feel High as a Kite. that is when you know your CNS is Kick'en!

Saturday, January 29, 2011

Extra work and deads

Thursday I sort of trained, nothing very productive:
Speed bench: 1 plate and mini for 9 sets of 3
Incline DB Press: 60,70,75,85 all for sets of 12
1/2 dips: 5 rounds of 10
Pull-ups: managed one set of an ugly 3. I wouldn't ever really count this as an exercise. There was some crap pulling on my left shoulder so I just ended the night there.

Stretched and did s few sets on the rev hyper to get loose.
Speed Squats with Safety Squat Bar:
3 plates and 3 chains in briefs: 5 sets of 3
Deads (weights on 3-4" box): worked on Conv form (because it still sucks): I didn't count, but I must have done 6-8 sets of 3 at 495. I did go up to 545 for an ugly set of 3, but soon went back down to 495.
I did one set of 3 sumo just to keep it in the repertoire.
Glute Ham's: 4 sets of 8 (could be why my hamstring cramped at the dinner table at carraba's tonight....paralyzed for a good 5 minutes scared to move because my abs cramped too).
Reverse hypers: 2 sets of 15 with 500.

Wednesday, January 26, 2011


Cambered Bar box squats with 2 blues over the plates:
2 pl X 2
3 pl X 1
Briefs of from here on out
3.5 pl X 1
4.5 pl X 1
5 pl X 1 Knee wraps
5.5 pl X 1 Knee wraps

KB Swings: 3 sets of 8
Reverse Hyper: 2 sets of 15 light. I did a few sets to warm up too.
Spud, Inc. Long Ab strap crunches: 3 sets heavy

Another good night in the books.

Monday, January 24, 2011

Saturday and Mondays work

Saturday I was still smashed from the previous, but got a little in.
Speed squats out of chains with cambered bar and blue band over 2 plates: 5 sets of 3
Deads: lets just say it was ugly to watch and even worse to do. All weights were heavy and slow.
Stretched and foam rolled and was done.

Monday: reverse band Bench with chains using squat bar. I am guessing the bands took off ~200 - 250 lbs up top and ~300 - 350 in the bottom. I'm just guessing, who really knows....
bar weight was 705 and added 2 chains per side at a time
2 chains X 2 off 3 board
4 chains X 2 off 2 board
6 chains X 2 off 2 board
barweight went to 755 and 6 chains X 2 off 2 board
755 and 6 chains X 2 off 1 board
795 and 6 chains X 1 off 1 board. This was the one hard work set of the night. Good speed off the board and a slow grinding lockout (but it got locked).

Close Grip 4 board work (same band set up):
615 X 5
705 X 5
755 X 2

Incline Neutral grip db press with dumbells together: 45 X 3 sets of 15 just to finish the tri's off.

-Train to accomplish something.

Thursday, January 20, 2011

Extra Upper

Speed Bench: Used the Fat bar and mini bands with 1 plate for 9 sets of 3. Light and fast.
Floor E-Z bar closegrip press: worked up to 3 plates for 2 sets of 5 and a set of 6
One arm DB overhead press: 60 X 6, 70 X 6, 80 X 6
One arm side raise (lots of body English on these): 60 X 8, 80 X 8, 100 X 5
Superset band tricep pushdowns with hammer curls (no rest) 3 rounds of 20 on the pushdowns and 8's on the curls. Light weight, just a blood pumper/recovery exercise.

What kinda fun for Deadlift day is in store....?

Wednesday, January 19, 2011

Benching and Squats

Bench with squat bar and chains: worked up to 555 and 4 chains X 2 off a 2 board, then 595 and 4 chains X 2 off a 2 board.
Close grip press with slingshot: 325 X 5, 375 X 5, 415 X 4
Rolling triceps ext: 45 X 10, 60 X 10, 70 X 10

That was it. First night Back in a shirt going heavy in a while, so it all felt heavy.

Squats: Buffalo Bar off a box
Worked up to 415 Raw, then put briefs of
505 X 2
595 X 2
685 X 2
825 X 2 sets of 2 (we put purple reverse bands on from her on out) The first set suck because my form was off, but the second set was better.
865 X 2. Best set of the night.

Rack Pulls right above the knee:
335 X 2
425 X 2
515 X 2
605 X 2
695 X 2
745 X 2 It was fairly ugly and a struggle, but I only got this for a single last time, so a double is progress. Foam rolled and stretched 15 minutes before bed (seems to help my relieve soreness and increase recovery time so far so I will keep doing it).

- Not bad for a deload night...

Saturday, January 15, 2011

Snow and training

Monday we had the great blizzard of 2011 (a whopping 5" shut down Columbia for about 3 days)
No training on Monday as only a few of the crew came before we shut down and I had real work to do.

Wednesday we Squatted using the cambered bar and chains off a box.
585 in bar weight and added two 2 chains per set for 3 sets of 2
645 in bar weight and 6 chains X 2
675 in bar weight and 6 chains X 2

Leg press 4 sets of 10
Stiff Leg DBs for 2 sets of 12 light (pretty much just to stretch out)
Treadmill for 10 minutes on incline.
Strtched and foam rolled for 15 min.

No Training on Thursday as there was work to be done.

Saturday: speed squats out of chains (felt like past parallel) 415 X 2 sets of 3, 465 X 3 sets of 3
Deads with mini bands: 315 X 5 sets of 2 conv. The first two sets sucked because I was just yanking with no form. Last 3 sets were smoother and faster with better form.
Same band set up sumo style: 365 X 2 or 3 sets of 2 and 405 X 2 for the last.

All I had time for, but it was a decent day.

Sunday, January 9, 2011


We are trying to increase the amount of volume we can handle (and make our squat better) so we have started speed squatting before Pulling now.
Cambered bar dead stopped out of chains in the bottom: We did 5 sets starting at 3 plates and and 2 chains per side. I went up each set (either a chain or a little weight) and ended with 3.5 plates and 4-5 chains. I used an old pair of titan briefs.

Deads: all conv and mostly ugly.
225 X 5
315 X 3
405 X 3
455 X 3
495 X 3
545 X 3
585 X 2 (slow and fairly ugly)
One set of 3 sumo with 495
All I had time for.

Thursday, January 6, 2011

Aux day

I have not trained on A Thursday in forever, but Thursdays are back in.
speed bench: 195 in bar weight and 2 chains per side: 8-9 sets of 3 with varied grip.
Seated overhead barbell press: 135 X 8, 185 X 6, 235 X 5 or 6, 185 X 10
T bar rows: 2 plates X 8, 3 plates X 2 sets of 10
Lying plate extension: (kinda looks like a weird nose breakers, but with your arms extended out past your head): 45 X 15, 100 X 3 or 4 sets of 8-10. I have never done these, but I think I like them.
DB Flys: 35 X 3 sets of 12
Ab Row machine: 3 sets of 8-10.

Good few workouts this week

New Years, Sick and back

New years day training was short and easy.
romanian deads: 5 sets of 5 with 315
pullups: 5 sets of 4. It has been a while for these...
suspended safety bar good mornings: worked up to a whopping 2 plates for 3 sets of 5
seems like there was something else, but can't remember...

I had been fighting the crud for most of the week, and it smacked me in the mouth on Monday. Zpak-No Training- lot of sleep- and better on Wednesday.

Squats with buffalo bar: 3 blues over the bar and then added plates a quarter at a time. I worked up to 325 for 2 doubles off a slightly lower than parallel box. First set was crap, but the second one went well. I am still favoring my right knee a little from a little tweak a while ago.
Rack Pulls right above the knee: doubles up to a single with 745. Not great, but it went a little better than normal
Reverse Hyper: 2 sets of 15 with 500, and I was done.