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.

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

Wednesday
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 upper.....it 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

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!

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

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
Done.

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...

Benchen

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....