Bench Night

Reverse bands bench: worked up to 525 X 2 sets of 3 off a 2 board, 1 set of 6 off 2 board, 1 set of 4
Floor press: 225 X 5, 275 X 5, 275 X 5
KB Single arm Snatch: 88 X 3 sets of 5
20 min fast paced step mill with 20 lb vest.


Nothing great, but better than nothing.

Squaterday

5 min stepmill warm-up.
Ab wheel for 3 sets of 10
Cambered bar squats with weights hung on Stump straps: 325 and 1 plate hanging each side X 2 sets of 3, 325 and 2 plates hanging X 2 sets of 3, 415 and 2 plates hanging each side X 2 sets of 3.
Stiff Leg deadlifts: 106's X 10, 125's X 10, 150 X 2 sets of 5 or 6.
-All I had time for

Wednesday

Tuesday night: 20 minutes on step mill with 40 lb weight vest slow paced
Wednesday Deadlifts: worked up to 315 then added chains one by one (2 sets of 2 per chain conv) up to 7 chains per side then switched to sumo. 365 and 7 chains X 2, 405 and 7 chains X 2, 455 and 7 chains X 2.
Wide stanch Kettlebell Squats: 24, 28, 32 Kg all X 10 reps.
Incline treadmill for 20 minutes with 40 lb weight vest.

Monday

Bench: worked up to: 315 X 2 sets of 5, 365 X 2 sets of 5, 405 X 1 set of 4 and 1 set of 5 (all sets off of 2 soft boards).
DB Incline Press:65 X 15, 75 X 15, 85 X 10, 95 X 8 or 10 Surprised at how much I suck at these...
One arm Hammer Press: 1 plate X 3 set of 10
Kettlebell snatch: 28, 32, 40, 48 all for sets of 5 per arm. First time I have done the 48 in a while...it still feels heavy.
push Press on squat machine: 1,2,3,4 plates X 6-8 reps, then a drop set 3,2,1 plates X 8 reps each weight.
Upperbody Sled (mainly some triceps ext) X 1 lap, strap over one shoulder to work core muscles for 1 lap, 1 lap straight dragging all with 1.5 plates.

Saturday

Cambered bar box squats with blue band over the bar: 325, 365, 415, 455, 505 all X 3 reps
Stiff Leg DB Deads: 90, 110, 125 X 10
Leg press: 5, 7, 9 plates per side X 15
Ab wheel: 3 sets of 10
Nothing special, but still enough to get sore....kinda sad actually

Sunday: I found an alternative to the chain since it went MIA. I pulled the prowler with 100 lbs on each post for a lap. It has been a while since I have done anything near hard cardio, but it sucked just as bad as the chain. Maybe it will get easier next week as my cardio is going to start increasing.

Thursday

Accessory workout:
decline Bench: 315 X 2 sets of 8 and 1 set of 10
JM Press: 80 X 2 sets of 12, and 1 set of 135 X8,
Modified Deep Stretch JM Press: 2 sets of 12 with 80.
Sledge Hammer superset with 16 lb kb press: 10 swings with 15 presses for 3 sets
Pull-ups: 3 sets wide and 3 ets close for 5 reps each set. I really suck at these, but in hopes that they will get me stronger I shall endure them.....
Kettlebell snath: 32 Kg X 8, 40Kg X 8. I had to talk the old guys into these as they thought they were already done without anything in the workout that gives that puke feeling.

-My arms might fall off at the elbows.....thank you JM's!

Monday and Wednesday

Reverse bands bench with blue bands (all the weight in the hands up top): worked up to 500 X 3, X 2 off of 2 soft boards.
Slight Incline DB Bench: 3 sets of 10 with 100's
Shoulder Press with Dumbells: 50 X 12, 60 X 12, 60 X 12
E-Z curls: 55 X 20 for 2 sets.

Wednesday: 405 X 8 or 10 sets of 2 conventional, 405 X 8 sets of 2 sumo. Everything felt nice and heavy tonight.
Kettlebell Squats: did 8 reps with 20, 24, 28, 32, and 4-5 reps with the 40Kg
Glute hams: 2 sets of 5 (felt a little crampish in my hamstrings so i stopped there).
Ab Wheel: 3 sets of 8
Step Mill with 20 lb weight vest for 20 minutes fairly slow paced.