The end of the year is busy and I forget to post. Here is a brief overview...
Squats: 5 sets of 2 with 600 off a box
Bench: we used gray bands with the squat bar (massive tension) I worked up to 475 X 1 off a 3 board, and 515 X 2 off a 4 board. Just top end work
Deads: just speed and form work. Concentrating on Conventional right now to get my back stronger.
Tonights bench: floor press with fat bar: 4 sets of 2 with 385.
Incline 2 sets with 275 set of 4 and 6
decline: 315 X 2 sets of 6 and 1 set of 3
Band pushdowns: green X 4 sets of 12
I will try to be better about posting, but can't promise. Work to be done.
Monday, December 27, 2010
Wednesday, December 15, 2010
Logs
It has been too long since I have posted. A lot of work stuff going on and I am a little lazy too.
Bench with the squat bar and purple bands: worked up to 330 X 2 off a 2 board then added the shirt. Wanted to do some heavy top end work.
420 X 2 off 4 board
470 X 2 off 4 board
510 X 2 off 4 board
510 X 2 off 3 board
Followed it with close grip press (added the sling shot to save my shoulders a little)
330 X 5
380 X 5
420 X 3 an ugly 3 at that.
It was a good workout. First night back in a shirt since the meet and it felt good. I am probably not doing much except stretching on Wednesday to rest up a little bit. I have some knee pain I am trying to convince to go away.
Bench with the squat bar and purple bands: worked up to 330 X 2 off a 2 board then added the shirt. Wanted to do some heavy top end work.
420 X 2 off 4 board
470 X 2 off 4 board
510 X 2 off 4 board
510 X 2 off 3 board
Followed it with close grip press (added the sling shot to save my shoulders a little)
330 X 5
380 X 5
420 X 3 an ugly 3 at that.
It was a good workout. First night back in a shirt since the meet and it felt good. I am probably not doing much except stretching on Wednesday to rest up a little bit. I have some knee pain I am trying to convince to go away.
Monday, December 6, 2010
Deads and Benching
Saturday was Deadlift day: Working on Conventional so all pulls conv today
Worked up to 405 and added chains one at a time up to 5 or 6 chains for doubles.
Dead stop pin presses (leg press): 4 sets light to heavy
Stiff legs off 3" box: 245 X 3 sets of 6
Monday was Bench night: We used the fat bar and chains.
Worked up to 335 and added chains one at a time for triples off of a 2 board. ended with 6 chains for a double.
Floor press: 315 X 2, 365 X 2, 3, 4, 4.
DB neutral grip close grip press: 45 X 8, 65's X 3 sets of 7-8.
Ab wheel like exercise on the row machine: 3 sets of 10
Good training lately, keep on pushing forward.
Worked up to 405 and added chains one at a time up to 5 or 6 chains for doubles.
Dead stop pin presses (leg press): 4 sets light to heavy
Stiff legs off 3" box: 245 X 3 sets of 6
Monday was Bench night: We used the fat bar and chains.
Worked up to 335 and added chains one at a time for triples off of a 2 board. ended with 6 chains for a double.
Floor press: 315 X 2, 365 X 2, 3, 4, 4.
DB neutral grip close grip press: 45 X 8, 65's X 3 sets of 7-8.
Ab wheel like exercise on the row machine: 3 sets of 10
Good training lately, keep on pushing forward.
Wednesday, December 1, 2010
Bench and Squat night
Reverse Band Bench: Do not what it took of, but it was a lot
I can't remember what the weights were.... I think I worked up to 700 or so for a single off a two board, No shirt.
floor Press: 315 X 5, 365 X 2 sets of 5, 405 X 2
KB Double Snatch: 16, 20, 24, 28 Kg all X 8 reps
Squats: Cambered bar with chains. 5 plates then added chains two per side each set. Last set was 8 chains per side X 2 off a parallel box. All sets done in briefs.
Rack Pulls Conventional right above the knee:
335 X 3, 425 X 3, 515 X 3, 605 X 3, 795 X 3.
Glute Hams: bw X 12, Bw X 12, bw X 6 (hamstrings started locking down, so it was a good time to stop).
Not a bad starter workout for the first night bak squatting.
I can't remember what the weights were.... I think I worked up to 700 or so for a single off a two board, No shirt.
floor Press: 315 X 5, 365 X 2 sets of 5, 405 X 2
KB Double Snatch: 16, 20, 24, 28 Kg all X 8 reps
Squats: Cambered bar with chains. 5 plates then added chains two per side each set. Last set was 8 chains per side X 2 off a parallel box. All sets done in briefs.
Rack Pulls Conventional right above the knee:
335 X 3, 425 X 3, 515 X 3, 605 X 3, 795 X 3.
Glute Hams: bw X 12, Bw X 12, bw X 6 (hamstrings started locking down, so it was a good time to stop).
Not a bad starter workout for the first night bak squatting.
Tuesday, November 30, 2010
Meet recap...finally
So we had the meet. We had a lot of fun with the boys. John and Ben had good meet, mine was not so steller.
I ended up going 3 for 9 just hitting my openers. Judging was fair but strict on squats.
Numbers:
Squat 880
bench: 625
Deadlift: 635
That is about all I have to say about that.
Back to training now.
I ended up going 3 for 9 just hitting my openers. Judging was fair but strict on squats.
Numbers:
Squat 880
bench: 625
Deadlift: 635
That is about all I have to say about that.
Back to training now.
Wednesday, November 10, 2010
Bench and Squats
Monday we did about 50 % raw off 2 boards for doubles
5 sets of 2 with 365
Lat pulldowns: 5 sets light
Band Pushdowns: 3 sets of 15 with blue band, 3 set of 15 with gray band.
Squat night was about the same. 50 % for doubles in briefs
505 X 5 sets of 2. I actually took the last set to depth
Reverse Hypers: 2 sets of 15
High Hanging leg raise: 3 sets of 8
Trying to keep me weight up now. My approach so far
Breakfast: 1 banana, 1 protein Bar, 1/2 pecan pie (with whip cream )
Dinner: 1/2 container of hummus with crackers, 7 hotdogs, the other half of my pecan pie, and some ice cream. staying right around 280 right now...just doing my part to keep it there. haha
5 sets of 2 with 365
Lat pulldowns: 5 sets light
Band Pushdowns: 3 sets of 15 with blue band, 3 set of 15 with gray band.
Squat night was about the same. 50 % for doubles in briefs
505 X 5 sets of 2. I actually took the last set to depth
Reverse Hypers: 2 sets of 15
High Hanging leg raise: 3 sets of 8
Trying to keep me weight up now. My approach so far
Breakfast: 1 banana, 1 protein Bar, 1/2 pecan pie (with whip cream )
Dinner: 1/2 container of hummus with crackers, 7 hotdogs, the other half of my pecan pie, and some ice cream. staying right around 280 right now...just doing my part to keep it there. haha
Monday, November 8, 2010
Ketchup log
So I have been a little busy lately with buying a house with my wife and moving all our crap...and unpacking all our crap. So here is the short recap of my latest training sessions
Deads: worked up to 725 in my suit and missed it twice, dropped back down to 700 and missed it once and called it a day there.
Bench: Shirted up for an opener and barely got 615 to touch and missed it. Took 615 again and touched and ground an ugly single out. Then put my new phenom on and singled 585 off a one board. So I decided to use my new shirt I have not touched anything to my chest in at the meet. Should be interesting.
Squats: worked up to 825 for a double, then 875 (opener) for a slow ugly single, but it was at depth at least.
This saturday I did some speed deads, and this monday I did some speed bench off a 2 board raw. That is about the gist of it right now. one or two more workouts before the meet.
Deads: worked up to 725 in my suit and missed it twice, dropped back down to 700 and missed it once and called it a day there.
Bench: Shirted up for an opener and barely got 615 to touch and missed it. Took 615 again and touched and ground an ugly single out. Then put my new phenom on and singled 585 off a one board. So I decided to use my new shirt I have not touched anything to my chest in at the meet. Should be interesting.
Squats: worked up to 825 for a double, then 875 (opener) for a slow ugly single, but it was at depth at least.
This saturday I did some speed deads, and this monday I did some speed bench off a 2 board raw. That is about the gist of it right now. one or two more workouts before the meet.
Subscribe to:
Posts (Atom)