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Wednesday, August 31, 2011

Monday, Extra, and Wednesday squats

Monday: Reverse Band bench with chains. We set up blue bands that gave almost no help at lockout.
705 in bar weight and 3 chains per side X 1 slow single off a 2 board. I took it down too slow and eased it off the board= slow.
705 barweight and 3 chains X 2 off a 2 board. Much better than set before.
overhead press with barbell:
135 X 10
185 X 10
225 X 2 sets of 10
external rotator work: 4 sets of 15 with a whopping 8 lb DB

Extra work Tuesday:
wide grip lat pulldowns: 6 sets of 10
DB Row: 105 X 4 sets of 10
Rear Delt Raise: 3 sets of 15 with 30 # DB

Wednesday Squats
worked up to 415 in bar weight with 3 blues and a gray band X 1 off parallel box.
suit bottoms on for 465 X 1
505 X 1 off slightly above parallel box. Quite possibly one of the slowest ugliest squats I have ever done. I double pumped onc or twice, stopped twice, but finally stood up.
Speed Deads with monster mini and 315: 4-5 sets of 2. 1 set of 2 with 365 just to piss Ben off.
Reverse Hypers: 2 sets of 15 with 5oo.

Done and Absolutely smashed.

Sunday, August 28, 2011

Good Mornings

Saturday good mornings with Sam Hell cambered Bully Bar:
1,2,3,4,5,6 plates all for 3 reps
7 plates X 1 long slow rep. Not hit that much on the goodmorning before, so I am pretty happy with it.
Glute hams:
body weight X 8
Monster mini around Neck X 3 sets of 8
Green Band Standing Ab Crunch: 4 sets of 15
BenBlique DB side Crunch: 60, 75 90 100 # X 10 per side.
Reverse hyper: 2 sets of 15 with 500#

Not quite as torn up today as I expected, so guess I should have done more work.

-1 week down, 10 more to get stronger until meet time.

Squats and extra workouts

Tuesday extra workout: wide grip lat pulldown: 8 sets of 10
one arm row with bar in grappler: 1 pl X 10, 1.5 pl X 10, 2 plates X 2 sets of 10
Rear delt rais with chains: 3 sets of 15

Squats with buffalo bar. Used 3 blue bands per side and did singles.
worked up to 505 X 1 off a box slightly above parallel
505 X 1 off parallel box
595 X 1 off box slightly above parallel box (same one I took the first 505 with)

Speed Pulls with 315 and doubled up monster Mini Bands: 6 sets of 2.
Hanging high leg raise: 3 sets of 8
Reverse hypers: 2 sets of 15 with 600#

Thursday accessory upper and extra workout:
Set up the deadlift bar in the mono with chain mates all the way at the end of the bar with chains suspended from them.
135 and 3 chains X 6
135 and 4 chains X 6
135 and 5 chains X 2 sets of 6. This was kind of a trial exercise really. Elbows and biceps were a little sore so i figured I would try to make it hard instead of heavy. It worked.
Incline Bench: 4 sets of 8 with 225
I can't remember what else I did for obviously wasn't that hard or memorable.
Extra workout: glute ham raise: 2 sets of 15
Band goodmornings (band choked on something immovable, straddle the band, and band goes around your neck...and walk out to make it hard): 3 sets of 15.
Reverse hypers: 2 sets of 20

Tuesday, August 23, 2011

Start of new cycle

Monday was the start of our 11 week cycle. We are starting with a lot of top end work on bench and squat.
Bench with squat bar and doubled up blue band (slightly different set up than usual but it worked).
145 X 5
235 X 3
325 X 1 3 board
415 X miss (got out of the groove, plus it was damn heavy)
put the 56 phenom on from here on out
465 X 1
555 X 1
645 X 1 Probably the cleanest of the night
735 X 1 Slower, but locked out well

Double snatch press with KB's"
16,20,24,28 all for sets of 8 reps
DB Side Raise: 60,70,80 lbs X 10
External rotator work with band: 2 sets of 15 each arm
Arm Bars: 2 sets of 30-45 sec hold each arm.

Good Start to the cycle. Put something in my hands that was heavy and it didn't smash me!

Tuesday, August 16, 2011

The rest....

Upper accessory: Can't remember everything now...
SOB Press: 1,2,3,4 plates X 8. 5 plates X 6
Side DB Raise: 40,50,60 lbs X 8-10
one arm gray band pushdown: 4 sets of 15

extra workout: It was supposed to be easy, but it hit my hams and back pretty hard.
Glute Hams X 2 sets of 15
Banded 45* Back Ext: 2 sets of 8-10 with gray band
Reverse Hyper: 2 sets of 20 with 400 #.

Saturday: rack pulls with bar just below knee. Used gray shortbands on the ends to make it suck more.
worked up to 7 plates for 3 Singles I think. Tried doubles, and some triples, but always got out of form and missed all but 1 rep.
Kettlebell Squats: 20,24,28,32 Kg's all for sets of 8 reps
Barbell Sit up/crunch: 4 sets of 8-10 with 145 #
Standing crunch with gray band: 2 sets of 15
Prowler: 1/3 lap with 2 plates per arm. Triple teamed it like a bunch of punks...

Monday Deload Day:
Incline DB Press: 4-5 sets of 12 reps with 90's
Floor Press: stayed at 225 for 5 sets going up in reps each set. 8,10,12,15,20 reps
One Arm KB Snatch: 12,16,20,24 Kg all for 1 set of 15 each arm.
lying DB Ext (kinda like rolling triceps ext without the roll): 30,35,40 # all for 1 set of 12.
External Rotator band work: 4 sets of 15 each arm

Thursday, August 11, 2011

Chain Squats and speed pulls

Box squats with chains off a box:
worked up to 595 bar weight and 10 chains X 1
bar weight 635 X 1 with chains
bar weight 685 X 1 with chains

Speed deads with monster mini's"
315 X 6-7 sets of 2. the first 2-3 sets felt decent, but after that everything got tired and tried to stop working right. Good thing I didn't listen and kept pulling after I should have stopped.

Reverse hypers: 2 sets of 15

Tuesday, August 9, 2011

The Recent happenings

Short and sweet on the old stuff. Mainly because I can't remember everything now.
Squat with buff bar: 6 plates and 10 chains for a double off parallel box.
Speed deads with 275 and monster mini bands quaded up: 7-8 sets of 2

No training on Saturday as Charles and I went to Spartanburg to have a Nutrition Warehouse booth at a local bodybuilding show. The show was slim pick'ens and we had a blow out on the way home.

Back to real training on Monday:
Bench in shirt:
645 X 1 off 4 board
735 X 1 off 3 board
800 X 1 off 3 board
825 X 1 off 2 board. It wasen't the cleanest down, but it got up and locked out pretty well, so I am not complaining.
Floor Press:
225 X 8
315 x 5
315 x 8
315 x 10
365 x 5
Shoulder Press:
225 X 3 sets of 8
External rotator work: 4 sets of 15 each side with a band

Extra work out:
Lat Pulldowns: 6 sets of 10 with 200 #
DB Row: 80, 85,90,95 # all X 10
Bent over rear delt DB Raise: 3 sets of 15 with 20 # DBs

We are adding in 2 extra workouts a week. They will consist of (2) 20 minute workouts to help our deadlift. Focus will be mainly on Back and Hamstrings. We shall see how they go...

Monday, August 1, 2011


Bench: I will save you from the warm ups.
495 X 3 sets of 2 off a 2 board (without my bench jacket) haha
Put our Spud inc version slingshot on for some super wide benches
405 X 3
455 X 3
495 X 3
545 X 2 Thought I had a triple in me, but not to be

Kettlebell Double snatch press:
20,24,28,32 all for sets of 8
plate ext with 45 # plate: 5 sets of 20
External rotator work: 3 sets of 15 with band

Seems like so much more when I do it instead of typing it....