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Wednesday, June 29, 2011

Squatt'en

Cambered bar box squats with chains: worked up to 605 in bar weight and added chains...
1 Chain X 1
3 Chains X 1
5 Chains X 1
7 chains X 1 (not a great pick up and it kinda sucked)
9 chains X 1 (best of the night)

Was going to do another set but the shoulder was talking to me a little (rode the bar pretty low on the last set), so that was that.

Good Mornings with the safety squat bar. I absolutely hate these, so I figured I need to do more of them. they were decently low (lower than we ever do them)
1 plate X 5
2 plates X 3
3 plates X 3
4 plates X 3
4.5 plates X 3 It was ugly and it sucked, so it should help my pull....
Reverse hypers: 3 sets of 15
Hanging leg raise: 4 sets of 10

Monday, June 27, 2011

Pullen and deload Bench

deads off of 5" of mats
warmed up and this is the rest...
405 X 4 sets of 3 ( had to get the lite stuff in so I can call this speed day)
495 X 2 sets of 2
545 2 sets of 2 (I think it was 2, hell it could have been singles)
585 X 1
645 1 miss, and 1 ugly rep (with straps)
Sumo Deads just to keep it feeling familiar:
405 X 3
495 X 3
585 X 3

Pin presses on the leg press: 3 sets of 8-10

Monday Delaod Bench
Floor Press with long E-Z Curl Bar: 4 sets of 5 with 3 plates, and 1 set of 7 reps
Illegal Wide grip bench with slingshot: 405 X 2 set of 5, and 1 set of 8
Double KB Snatch: 20,24,28,32,32,32 X 8 reps
neutral grip db triceps press (dumbbells stay together the whole time): 50, 60, 70 X 8, 80 X 6
Rear delt raise with KB: 16, 20, 24 kg all X 10 reps
Rotator cuff work 2 sets externals.

Got yelled at by the massage therapist for not doing enough posterior and or external rotator work, so I am gonna beef that up to help fix some muscle imbalances hopefully.

Wednesday, June 22, 2011

Monday and Wednesday

I deloaded Saturday, and got back to it Monday for bench.

worked up to 455 off 3 board for 1 then added shirt

595 X 1 off 3 board
735 X 1 miss over my face (jacked the shirt up more than usual and couldn't touch a 3 board)
735 X 1 (3 board)
775 X 1 off 3 board
825 X miss off 3 board. Just missed this one at the top. Didn't have good speed off the board, and my form was off, so no surprise there....

100# plate triceps extension: 4-5 sets of 12
one arm overhead press: 50,60,70,80 all 8 reps per arm.
rear delt ext machine: 4 sets of 8-10

I have yet to wear my shirt really jacked up/pulled down, so I am going to try each time to try to get used to wearing it lower to get the feel for it.

Wednesday squats. Kinda wanted to back off the heavy weight for a week, so we made it hard instead. We did Raw cambered bar box squats with weight suspended with stump straps.
worked up to 335 in bar weight and 2 plates hanging on stump straps per side for triples. 3-4 sets gradually working the box lower and lower. Last box was somewhere right around or slightly past parallel.

Rack Pulls above the knee:
245, 445, 645, 735, 735 all X 3 reps. tried 825 for a single and it beat me up and took my lunch money. I broke it off the pins, and got half way up when my hamstrings started vibrating (telling me to put it down, and for once I listened).
Double KB high swings: 24 Kg, 28 Kg, 32 kg, 32 Kg, 32Kg all X 10 reps.
Ab wheel: 3 sets of 10. Have not done these in a while and I will regret it in the morning.

-Keep getting after it

Wednesday, June 15, 2011

Monday and Wednesday Beatings:
bench off 2 foam boards: 465 X 2 sets of 3
465 X 3 off 2 board
put slingshot on for rest of the sets:
415 X 3,
465 X 2-3 (can't remember)
505 X 1 and a miss on the second

Cambered bar press with sam hell bully bar and 1 blue bands on bar.
155 X 5
245 X 4
335 X 3 sets of 2. These sucked! First felt good then second one came out of no where and whopped my ass!
295 X 4-5 (can't remember) selective amnesia I say.....

100 Lb Plate raise: 5 sets of 8-12
KB snatch (1 arm)
24 X 15
28 X 15
32 X 15
40 X 8.

Done with that workout. Not the best numbers wise, but it kicked my butt.

Squats on Wednesday with our new Sam Hell Bully cambered bar. I liked the bar a lot (much better than the straight bar we had been using). We ended up putting two blue bands over the plates.
245 X 2
335 X 2
425 X 2
515 X 2 sets of 2. Contemplated a third, but knew I had good mornings to do....

Good mornings with safety squat bar:
1,2,3,4,5 plates for 3 reps each set. I know I have not ever used 4-5 plates with the safety bar for good mornings ever. You know what that means.....I am a sand bagger, or used to be.

Hanging leg raises: 4 sets of 10

Stretched a little after the workout. My knee is bugging me a little, so I may take Saturday off to let it rest up for the bench on Monday.

Saturday, June 11, 2011

Pull'en on Saturday

Deficit pulls on about 5 inches of Mats Conventional
225 X 2 sets of 5
315 X 2 sets of 3
405 X 2 sets of 3
495 X 3 sets of 3
545 X 2 sets of 2
585 X 1
Switched to sumo to get some more work in
315 X 3
405 X 3
495 X 3
585 X 3

Squats on body masters squat machine:
3,5,6,7,8 plates X 8 reps
1 lap prowler 1 plate per arm.

-So much for speed work Saturdays....

Thursday, June 9, 2011

extra work

Flat DB Press (added these in instead of speed work to try and add a little more muscle on)
30 X 15
50 X 15
60 X 12
80 X 10
90 X 10
100 X 10
110 X 10

Triceps ext lying on bench with 100 lb plate: 3 sets of 12

Overhead plate press: 3 sets of 20
DB Biceps curls and hammer curls superset: 25's X 8 each, 35 X 8 each
This seems to help my biceps tendinitis a little sometimes, so i figured why not.

Straight bar squats = Biceps pain!

Wednesday, June 8, 2011

Box Squatting

Even though John Ripped his shoulder off Monday he still managed to squat tonight, so we used the straight bar again.
145 X 2 sets of 8
235 X 2 sets of 8
325 X 2 sets of 5
415 X 2
505 X 1
595 X 1 (added briefs from here on out)
685 X 1
775 X 1
825 X 1 (fairly Ugly)
865 X 1 Added loose knee wraps.

Rack Pulls at the knee:
225 X 3
405 X 3
495 X 3
585 X 2
675 X 2 (ugly, but they got up). added straps on this set

Wheelbarrow: 300+ lbs triple teamed for 2 laps. Good work tonight.

Monday, June 6, 2011

Bench and stuff

Bench
135 X 3 sets of 10
225 X 2 sets of 5
315 X 2 sets of 2
365 X 2 sets of 3 with 2 foam boards
405 X 1 set of 3 and 1 set of 5 off 2 foam boards
455 X 3 off 2 foam boards
put the slingshot on for some extra wide grip press
405 X 5
455 X 2
495 X 2
Close grip press with cambered bar out of the mono
155 and 2 blue bands over bar X 5
205 and 2 blue bands over bar X 3
265 and 2 blue bands X 2 sets of 3 and 1 set of 2

Push press squat machine:
1,2,3,4 plates per side all X 8
5 plates X 6 reps (none were locked out and all looked like crap)
3 plates X 15

Decent workout tonight. Slow start, but ended up pretty well.

Sunday, June 5, 2011

band butt whoop'en

We pulled against the short gray bands today:

405 for 2 sets of 2
405 X 2 sets of 1 (missed the second on both of these sets) All conventional up to this point
315 X 3 Sumo (first time pulling sumo since the meet)
365 X 2 sets of 3 sumo

This was one of those days..... nothing felt good, and most everything was ugly today. Sticking with the conventional style to try and get everything stronger. I will start mixing in the sumo again to keep my form good. My hip had a little something going on with it so I called it there.

Thursday, June 2, 2011

A little extra work

I didn't really want to train, bit I did a little anyways....

Incline DB Press: 45, 55, 65, 75, 85, 95 all for 1 set of 12 reps. It ended about where I figured it would. I seldom do any more than 5 reps, so the 12 reps gave me a great pump ( I think I may be the only person in the world that does not like the pump....it is just uncomfortable and a pain in the ass to me.
Decline Bench: 3 sets of 10 with 275 lbs.
45 Lb Plate ext: 5 sets of 20. Normally do this with the 100, but just didn't want to bother with it tonight....(punked out).
one arm KB overhead press: 12,16,20,24 Kg all for 1 set of 10 reps per arm.
Rear Delt / upper back exercise: 4-5 sets of 10 heavy

The End. Now it is time to rest up for Saturdays fun time.

Wednesday, June 1, 2011

Back Logged...

Saturday was the Palmetto cup Bodybuilding show and we had a booth so no training.

Sunday I talked Ben into pulling sled so I did one suck lap with 300+ lbs.

Monday we benched early on Memorial day.
145 X 3 sets of 8
235 X 2 sets of 6
325 X 2 singles
415 X 2 sets of 2 off 2 board
465 X 2 off 2 board
505 X 2 off 2 board
595 X 2 off 3 (air board)....Couldn't actually touch a 3 board.
685 X 2 off 3 board
735 X 3 off 3 board This set felt the best of the day. It takes a while to get the shirt seated and in the groove. Hope to take 8 for a double off a 3 or 2 board before long.

Floor Press: 315 X 5, 365 X 3 sets of 5
Flatt DB Press: 105 X 5, 120 X 5, 140 X 3 (sucked, but heaviest I have been up to in DB's in a while.

One arm KB Snatch: 24, 28, 32,40,48 Kg all X 5 reps per arm.

Done. Ran out of time, but still got good work in.


Squat night- we used straight bar with chains on a box. Worked up to 7 plates and added chains.
2 chains X 1
4 chains X 1
6 chains X 2 (rack was too high, form was off, and it sucked. It got up tough....
Zercher box squats with the stump straps:
235 X 3
325 X 3
375 X 3
415 X 2
505 X 1

Reverse hyper: 3 sets of 15 with 400

2 laps with 2 plates, and a little stretching and stick rolling after the workout.

-Do what you don't want to!