Saturday I was still smashed from the previous, but got a little in.
Speed squats out of chains with cambered bar and blue band over 2 plates: 5 sets of 3
Deads: lets just say it was ugly to watch and even worse to do. All weights were heavy and slow.
Stretched and foam rolled and was done.
Monday: reverse band Bench with chains using squat bar. I am guessing the bands took off ~200 - 250 lbs up top and ~300 - 350 in the bottom. I'm just guessing, who really knows....
bar weight was 705 and added 2 chains per side at a time
2 chains X 2 off 3 board
4 chains X 2 off 2 board
6 chains X 2 off 2 board
barweight went to 755 and 6 chains X 2 off 2 board
755 and 6 chains X 2 off 1 board
795 and 6 chains X 1 off 1 board. This was the one hard work set of the night. Good speed off the board and a slow grinding lockout (but it got locked).
Close Grip 4 board work (same band set up):
615 X 5
705 X 5
755 X 2
Incline Neutral grip db press with dumbells together: 45 X 3 sets of 15 just to finish the tri's off.
-Train to accomplish something.
Monday, January 24, 2011
Thursday, January 20, 2011
Extra Upper
Speed Bench: Used the Fat bar and mini bands with 1 plate for 9 sets of 3. Light and fast.
Floor E-Z bar closegrip press: worked up to 3 plates for 2 sets of 5 and a set of 6
One arm DB overhead press: 60 X 6, 70 X 6, 80 X 6
One arm side raise (lots of body English on these): 60 X 8, 80 X 8, 100 X 5
Superset band tricep pushdowns with hammer curls (no rest) 3 rounds of 20 on the pushdowns and 8's on the curls. Light weight, just a blood pumper/recovery exercise.
What kinda fun for Deadlift day is in store....?
Floor E-Z bar closegrip press: worked up to 3 plates for 2 sets of 5 and a set of 6
One arm DB overhead press: 60 X 6, 70 X 6, 80 X 6
One arm side raise (lots of body English on these): 60 X 8, 80 X 8, 100 X 5
Superset band tricep pushdowns with hammer curls (no rest) 3 rounds of 20 on the pushdowns and 8's on the curls. Light weight, just a blood pumper/recovery exercise.
What kinda fun for Deadlift day is in store....?
Wednesday, January 19, 2011
Benching and Squats
Bench with squat bar and chains: worked up to 555 and 4 chains X 2 off a 2 board, then 595 and 4 chains X 2 off a 2 board.
Close grip press with slingshot: 325 X 5, 375 X 5, 415 X 4
Rolling triceps ext: 45 X 10, 60 X 10, 70 X 10
That was it. First night Back in a shirt going heavy in a while, so it all felt heavy.
Squats: Buffalo Bar off a box
Worked up to 415 Raw, then put briefs of
505 X 2
595 X 2
685 X 2
825 X 2 sets of 2 (we put purple reverse bands on from her on out) The first set suck because my form was off, but the second set was better.
865 X 2. Best set of the night.
Rack Pulls right above the knee:
335 X 2
425 X 2
515 X 2
605 X 2
695 X 2
745 X 2 It was fairly ugly and a struggle, but I only got this for a single last time, so a double is progress. Foam rolled and stretched 15 minutes before bed (seems to help my relieve soreness and increase recovery time so far so I will keep doing it).
- Not bad for a deload night...
Close grip press with slingshot: 325 X 5, 375 X 5, 415 X 4
Rolling triceps ext: 45 X 10, 60 X 10, 70 X 10
That was it. First night Back in a shirt going heavy in a while, so it all felt heavy.
Squats: Buffalo Bar off a box
Worked up to 415 Raw, then put briefs of
505 X 2
595 X 2
685 X 2
825 X 2 sets of 2 (we put purple reverse bands on from her on out) The first set suck because my form was off, but the second set was better.
865 X 2. Best set of the night.
Rack Pulls right above the knee:
335 X 2
425 X 2
515 X 2
605 X 2
695 X 2
745 X 2 It was fairly ugly and a struggle, but I only got this for a single last time, so a double is progress. Foam rolled and stretched 15 minutes before bed (seems to help my relieve soreness and increase recovery time so far so I will keep doing it).
- Not bad for a deload night...
Saturday, January 15, 2011
Snow and training
Monday we had the great blizzard of 2011 (a whopping 5" shut down Columbia for about 3 days)
No training on Monday as only a few of the crew came before we shut down and I had real work to do.
Wednesday we Squatted using the cambered bar and chains off a box.
585 in bar weight and added two 2 chains per set for 3 sets of 2
645 in bar weight and 6 chains X 2
675 in bar weight and 6 chains X 2
Leg press 4 sets of 10
Stiff Leg DBs for 2 sets of 12 light (pretty much just to stretch out)
Treadmill for 10 minutes on incline.
Strtched and foam rolled for 15 min.
No Training on Thursday as there was work to be done.
Saturday: speed squats out of chains (felt like past parallel) 415 X 2 sets of 3, 465 X 3 sets of 3
Deads with mini bands: 315 X 5 sets of 2 conv. The first two sets sucked because I was just yanking with no form. Last 3 sets were smoother and faster with better form.
Same band set up sumo style: 365 X 2 or 3 sets of 2 and 405 X 2 for the last.
All I had time for, but it was a decent day.
No training on Monday as only a few of the crew came before we shut down and I had real work to do.
Wednesday we Squatted using the cambered bar and chains off a box.
585 in bar weight and added two 2 chains per set for 3 sets of 2
645 in bar weight and 6 chains X 2
675 in bar weight and 6 chains X 2
Leg press 4 sets of 10
Stiff Leg DBs for 2 sets of 12 light (pretty much just to stretch out)
Treadmill for 10 minutes on incline.
Strtched and foam rolled for 15 min.
No Training on Thursday as there was work to be done.
Saturday: speed squats out of chains (felt like past parallel) 415 X 2 sets of 3, 465 X 3 sets of 3
Deads with mini bands: 315 X 5 sets of 2 conv. The first two sets sucked because I was just yanking with no form. Last 3 sets were smoother and faster with better form.
Same band set up sumo style: 365 X 2 or 3 sets of 2 and 405 X 2 for the last.
All I had time for, but it was a decent day.
Sunday, January 9, 2011
Deads
We are trying to increase the amount of volume we can handle (and make our squat better) so we have started speed squatting before Pulling now.
Cambered bar dead stopped out of chains in the bottom: We did 5 sets starting at 3 plates and and 2 chains per side. I went up each set (either a chain or a little weight) and ended with 3.5 plates and 4-5 chains. I used an old pair of titan briefs.
Deads: all conv and mostly ugly.
225 X 5
315 X 3
405 X 3
455 X 3
495 X 3
545 X 3
585 X 2 (slow and fairly ugly)
One set of 3 sumo with 495
All I had time for.
Cambered bar dead stopped out of chains in the bottom: We did 5 sets starting at 3 plates and and 2 chains per side. I went up each set (either a chain or a little weight) and ended with 3.5 plates and 4-5 chains. I used an old pair of titan briefs.
Deads: all conv and mostly ugly.
225 X 5
315 X 3
405 X 3
455 X 3
495 X 3
545 X 3
585 X 2 (slow and fairly ugly)
One set of 3 sumo with 495
All I had time for.
Thursday, January 6, 2011
Aux day
I have not trained on A Thursday in forever, but Thursdays are back in.
speed bench: 195 in bar weight and 2 chains per side: 8-9 sets of 3 with varied grip.
Seated overhead barbell press: 135 X 8, 185 X 6, 235 X 5 or 6, 185 X 10
T bar rows: 2 plates X 8, 3 plates X 2 sets of 10
Lying plate extension: (kinda looks like a weird nose breakers, but with your arms extended out past your head): 45 X 15, 100 X 3 or 4 sets of 8-10. I have never done these, but I think I like them.
DB Flys: 35 X 3 sets of 12
Ab Row machine: 3 sets of 8-10.
Good few workouts this week
speed bench: 195 in bar weight and 2 chains per side: 8-9 sets of 3 with varied grip.
Seated overhead barbell press: 135 X 8, 185 X 6, 235 X 5 or 6, 185 X 10
T bar rows: 2 plates X 8, 3 plates X 2 sets of 10
Lying plate extension: (kinda looks like a weird nose breakers, but with your arms extended out past your head): 45 X 15, 100 X 3 or 4 sets of 8-10. I have never done these, but I think I like them.
DB Flys: 35 X 3 sets of 12
Ab Row machine: 3 sets of 8-10.
Good few workouts this week
New Years, Sick and back
New years day training was short and easy.
romanian deads: 5 sets of 5 with 315
pullups: 5 sets of 4. It has been a while for these...
suspended safety bar good mornings: worked up to a whopping 2 plates for 3 sets of 5
seems like there was something else, but can't remember...
I had been fighting the crud for most of the week, and it smacked me in the mouth on Monday. Zpak-No Training- lot of sleep- and better on Wednesday.
Squats with buffalo bar: 3 blues over the bar and then added plates a quarter at a time. I worked up to 325 for 2 doubles off a slightly lower than parallel box. First set was crap, but the second one went well. I am still favoring my right knee a little from a little tweak a while ago.
Rack Pulls right above the knee: doubles up to a single with 745. Not great, but it went a little better than normal
Reverse Hyper: 2 sets of 15 with 500, and I was done.
romanian deads: 5 sets of 5 with 315
pullups: 5 sets of 4. It has been a while for these...
suspended safety bar good mornings: worked up to a whopping 2 plates for 3 sets of 5
seems like there was something else, but can't remember...
I had been fighting the crud for most of the week, and it smacked me in the mouth on Monday. Zpak-No Training- lot of sleep- and better on Wednesday.
Squats with buffalo bar: 3 blues over the bar and then added plates a quarter at a time. I worked up to 325 for 2 doubles off a slightly lower than parallel box. First set was crap, but the second one went well. I am still favoring my right knee a little from a little tweak a while ago.
Rack Pulls right above the knee: doubles up to a single with 745. Not great, but it went a little better than normal
Reverse Hyper: 2 sets of 15 with 500, and I was done.
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