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Wednesday, February 20, 2013

Monday light bench day and Wednesday squats

Monday I had planned for a light weight day to not smash my shoulder.
Bench: Used a half manpon as a board
275 X 5
315 X 5
315 X 8
315 X 10
315 X 15 off 2 foam boards

Dead presses with bar sitting right at my chest
225 X 5
275 X 2 sets of 5
315 X 3

Incline DB Press with reverse grip:
65 X 10
75 X 10
80 X 10
90 X 8 or 9 I think

KB Triceps ext on incline bench:
12,16,20,24,24 kg all for 1 set of 12

Cable pushdown using new Spud, Inc. thick Cable handle:
4 sets of 12

Wednesday was our last night of bands.It was just two blues this week thankfully. I used a 15" box again.  It is getting a bit easier for me to get down to the box without my hips hating me so that is a good thing.
145 X 3
235 X 1
Put briefs on from here on out
325 X 3
375 X 3
415 X 2, X 3, X 4
325 X 8

Squats holding a 100lb plate in my arms against chest.  I squatted on a slant board with my feet just past shoulder width.  3 sets of 15 reps.  Nothing special, but it got some quad work in.
45 * Heper ext/deadlift holding (2) 24 Kg Kettlebells: 3 sets of 10 with back arched.

Eating didn't go so well today.  I was unprepared and busy, so I didn't get enough food in before training.
1. 4 eggs and 5 egg whites with cheese
2.  75 G protein shake no carbs
3.  50g shake with 10g leucine and 10g creatine
4.  75 g protein shake with gatorade, and 3 brown spotted bananas (post training)
5.  1 large peperoni pizza and 2 slices of cheese pizza
6.  1 dozen chocolate chip cookies
7.  40 oz home made sweet tea
8.  1 brown spotted banana with slice of cheese cake

 Not a super high carb night, but it was a hard spike as all post training food and drink was consumed in just over 2 hours.  Full belly and a carb coma.

Saturday, February 16, 2013

Thursday Upper and Saterday's lower workout

Thursday I only had about an hour and it wasn't super fast paced so not as much got done as hoped, but still sore from it in unexpected places.
Incline Bench with half a manpon under my shirt to help my angry shoulder:
135 X 10
185 X 8
225 X 5
275 X 2 sets of 5
295 X 2 sets of 5
315 X 5

Strict overhead press using our bad@$$ squat machine:
50 lbs X 8
90 lbs X 8
140 lbs X 8
180 X 8
230 X 8
Push Press for the rest of these sets...
270 lbs X 8
310 X 8

That was all she wrote for Thursday, but it felt good.

Saturday Lower:
Cambered bar with a doubled up purple band over the bar sleeve.  I squatted into suspended chains a bit above parallel rawdog.  These were speed squats up until the last set at 3 plates.
95 lbs X 3
135 X 3
185 X 3
225 X 2 sets of 3
275 X 3
315 X 3

Deads with weight on 3" Blocks:
225 X 5
315 X 4
405 X 3
495 X 2
585 X 2   This felt damn heavy and made me wish I hadn't decided to do conv...
Switched to Sumo from here on out:
495 X 5
545 X 5
585 X 5
675 X 2 (should have just kept going with it, but tried to save some for the grand disaster.
765 X Damn that was heavy!  I made it about an inch off the blocks and that was that....not today.

Hanging leg raise: 4 sets of 10
Face Pulls: 4 sets of 12 using Spud, Inc. Long Ab Strap
Rear Delt Ext using machine: 3 sets of 20.

Wednesday, February 13, 2013

Monday Benching and Wednesday Band Squats

Monday we benched with the fatbar.  I had planned on shirting and decided to go with it even though I hate shit work using the fat bar. I will save you the warm ups:
435 X 3 off a 2 board
485 X 2 (1 off a 1/2 board, and one touching my chest
525 X 2  These moved pretty well.  they got close to touching, but didn't come all the way since I had the shirt jacked a bit more than the previous set. 

Close grip Press off a 3 board:
345 X 3 sets of 8

DB Floor Press:
90 X 12
110 X 12
110 X 12
90 X 12

Triceps Pushdown with new Spud, Inc. Handle (available shortly):
4 sets of 15

Hammer incline Press:
1 plate X 10
2 plates X 3 sets of 10 I think
1.5 plates X 12

Wednesday was the second week of Bands for Mike.  The plan was 2 blues and another band.  There happened to be a doubled up purple under the Mono so as expected Spud said "aw, just put that purple on doubled up".  So the band tension was 2 blues and a doubled up purple band (probably 5-600 in just band tension)
145 X 3  All sets done to a 15" Box
195 X 2
235 X 3 sets of 2
195 X 2 sets of 5  I didn't have a decent set until the last one.  I am squatting on a lower box than I am used to so it is making my descent much slower because I am thinking I am not going to make it to the box....

Stiff Leg Deads off a 3" Block: 3 sets of 8

Lying crunch with a barbell:
65 lbs X 8
95 lbs X 2 sets of 8

Spud, Inc. Long Ab strap pulldowns:
4 sets of 10

Tired and Hungry now!

Sunday, February 10, 2013

Saturday back smasher

I didn't really want to pull after last Saturdays pullathon so goodmornings it was.

Good Mornings with cambered bar in Spud, Inc. Suspension straps:
165 X 2 sets of 5
255 X 2 sets of 5
345 X 2 sets of 5
435 X 5
485 X 5
525 X 2 sets of 5

Front Squats using harness off a box below parallel and inch or so.
135 X 5
225 X 5
315 X 5
365 X 5
405 X 3

45* Back Ext with cambered bar on back:
95 X 2 sets of 8
135 X 1 set of 6 or 7 I think.  This is a brutal exercise that everyone at our gym hates, but I think it is going to be in the routine at least once or twice a month for a while. 

Hanging leg raise:
3 sets of 10
Wide grip lat pulldowns: 5 sets of 10

Walking a little slow today...

Thursday, February 7, 2013

upper workout # 2

Double KB Snatch press:
12 X 6
16 X 6
20 X 6
24 X 6
28 X 3 sets of 6

DB Press with reverse grip:
60,70,80,90,100 all for 1 set of 8

DB Spoon Press:
65,70,75,80 all for 1 set of 8

Incline Bench with a cut in half old foam roller under my shirt to save my shoulders a bit (works well).
135 X 8
185 X 8
225 X 8
275 X 8

Chain Triceps extension with new Spud, Inc. Prototype handle:
2 chains X 15
5 Chains X 3 sets of 12-15 I think

Solid Workout.  My Back and hamstrings are kinda fired up from training last night though.

Wednesday, February 6, 2013

Who Moved the Box Squats

Mike is training for Master's Nationals and wanted to start his band cycle tonight, so i gave in and did bands with him.  We used 2 blue bands with a buffalo bar off a 15-16" box.
145 X 3
235 X 3
285 X 3 Briefs on from here on out
325 X 3
375 X 3
415 X 3
505 X 1 I had planned on a heavy single then go back down.  This felt pretty good and should have done a triple, but I'll hold that card for later I guess.
415 X 5 off a 15" Box.  It felt like someone moved the box on my first rep.  I dropped the box not quite an inch from my normal squat, and it sucked a lot.
415 X 2.  Moved my stance in to see if I can stay tighter on the box.  2 good mornings later I decided it wasn't such a good idea and called it there.

Romanian Deads:
225 X 8
275 X 8
315 X 8
365 X 8

Reverse Hypers with 500 #: 2 sets of 15

Spent some time stretching my achy hip and hamstrings afterward.

Food today:

1.  1.25 lb sirloin tip
2.  1/2 pound 93 % lean ground beef
3.  48g protein shake
4.  48g protein shake
5.  30g protein shake pre training
5. 48g protein shake and 1 gatorade
6.  4 choc chip muffins and 2 scoops gatorade mix
7.  1 steak home wrecker (no beans) and 2 scoops gatorade mix

It is 10:30 now....Hoping to get another chicken home wrecker, 1 Nestle Toll house double trouble, and some sweet tea finished.  We will see what goes down in the next 1.5 hrs

Carb Coma is coming...


Monday, February 4, 2013

Bench Night

Floor Press:
worked up to 315 for 5 sets of 5
Floor press close grip (Pinkie 1-2" inside ring) off 2 soft boards:
365 X 5
405 X 2 sets of 5

DB Bench with reverse grip (like a reverse grip bench).  They felt better than I expected, I think I will keep these in my routine from time to time.
60 X 10
70 X 10
80 X 3 sets of 10

Skull crushers:
95 X 15
115 X 15
95 X 3 sets of 15

Nothing extraordinary, just some work...

Sunday, February 3, 2013

Saturday Squats and Deads

We did cambered bar with a doubled up purple band today off a 15.5" box (parallel for me)
135 X 2 sets of 66
225 X 2 sets of 3
315 X 3
Briefs on from here on out
405 X 3
455 X 3 (Not the best set of the day).  I did my shifty in the hole thing I sometimes do when it starts to get heavy.
495 X 1
545 X 1  I guess this is my version of what Donnie calls the Thompson method, but Since I didn't get to squat Wednesday and my pulls sucked I decided to go a little heavier for 2 singles after my speed sets.

Deads Sumo in Briefs I was too lazy to take off after squatting:
405 X 3
495 X 3
585 X 3
495 X 14 This was one of those "Hold my beer and watch this" as Mac described.  I decided to stir up some trash talk on this last set.  Chauncey was doing a rep set at 500 and I wanted to see what I could get out of him.  I told him I would double what ever he did.  He pulled 7 at 495 (maybe a PR for him) so i was left with 14 to do.  It wasn't pretty, but it got done and it made it a good day.

Chest supported row: 3 sets of 10
Seated hamstring Curl: 3 sets of 15

It was a fun training session and a fun night.  We went out to have some dinner and drinks.  I was the DD for my wife and our friend so they had a fun time and I ate a lot instead of drinking a lot. I saved my one drinking night a month for the superbowl!