Monday, February 28, 2011
(DE)ficit deads
4x2x285 conventional, alternated with
4x2x285 sumo
DE foam box squats against bands (2 lights and a monster mini per side ~180-200 lbs tension)
6x2x275
1x1x315
pullups against single purple band looped through my belt
4x4
super set hanging leg raises with DB shrugs hanging from bands, just trying something new and CHAOTIC METHOD
2x12 leg raises
3x15x100 db shrugs
BW back up to 273
Sunday, February 27, 2011
Sunday Upper Accessory
Close Grip Floor Press - 335x3 (not failure), then 275x7 easy.
Wide Parallel Lat Pulls - 230x8,6 then 180x10
DB Incline - 120's x 10 (PR, not failure)
Tri's - 4 sets of pushdowns
Rear Delts
Done.
Saturday, February 26, 2011
ME bench
starting to wind down some
raw warm up to
365x1
add shirt
455x half rep
add 2 board
495x2
to chest
575x1
add 1 board
605x1
2-board
645x1
all felt pretty good
floor press
315x4
325x4
335x4
345x4
standing barbell military
135x8
185x7 (PR maybe?)
225x1 (PR maybe?)
bw rows
3x15
700/wk
body weight was 268 at the end, time to smash food and get ready for meghan to come to town this weekend
Peak Squat
Felt pretty run down going into this. Back was still sore from pulling on Tuesday...
Squats, low bar, belt - 515x1, 525x1, 445x2x2
This felt good, but heavy. Not surprised since i was sore and run down. Oh well...
Hi bar GM's, nb - 305x3,2
Reverse Lunges - 245x2x5 each leg
Friday, February 25, 2011
squats
another raw day
worked up to
315x3
425x3 with light wraps
475x1 light wraps
495x1 thick wraps
add reverse monster minis
525x3
550x4, failed 3/4 way up on the 5th rep
rack pulls, just below the knee
315x6
405x6
band pull throughs with green band
2x15
superset with hanging leg raises
2x10-15
hip work
2x15 band knee outs
1x several crab walk with band around knees
GHR
1x10xBW
straight bar cheat curls
1x10x135
Thursday, February 24, 2011
Bench
Bench, with pause, no wraps or belt - 345x2, 355x2, 370x1. All felt good and fast.
BB Row, 25's, straps - 275x5,3
DB Bench, with mm - 100'sx11, 10
Lat Pull, normal grip - 190x15, 200x10
Flies - 55x8, 70'sx9
BB Row, 25's, straps - 275x5,3
DB Bench, with mm - 100'sx11, 10
Lat Pull, normal grip - 190x15, 200x10
Flies - 55x8, 70'sx9
Wednesday, February 23, 2011
DE bench
DE bench-straight weight
6x3x285
1x1x365
incline bench (barbell normal grip)
245x6
265x6
275x6
superset: rope tri extensions and cable pull aparts for rear delts
3x15 tris
3x10 delts
donezo had to get back to class
Tuesday, February 22, 2011
Deads
Took an extra day to rest before this session. Smart choice.
Deads, belt, from the floor - 555x2, 565x2
Side Bends - 2x10
RDL - 365x5, nb, easy
Hip Thrust - 225x6 or so
Back Raises, against looped MM - 2x10
DONE.
Monday, February 21, 2011
DE lower
changing up the schedule some
(DE)ficit deads, alternate conventional and sumo each set all raw
6x1x275 conventional
6x1x275 sumo
DE box squats against 2 light bands per side
8x2x275
lat pulldowns wide grip i guess
3x8x300
seated rows with wide grip again
3x8x almost the stack
superset hanging leg raises and knee outs with monster mini looped
3x10 each
for the knee outs i held for a 10-15 count on the last rep
Sunday, February 20, 2011
Sunday - Accessory Upper
CG Floor Press - 325x4,4 - these felt good for a change
Wide Parallel Lat Pulls - 220x8,5,3 then 130x15
Low Incline DB, palms parallel - 100'sx10,10
Rear Delts
JM's - 165x7,5
Friday - Squats
Low bar, belt - 495x2, 515x2
Abs
HB GM's, nb - 295x5,3
Reverse Lunges - 225x2x5 each leg
Abs
Saturday, February 19, 2011
raw ME bench
bennett is out of town so i was training solo
full range bench pinkies on rings
315x3
365x3
405x3 easy, very pleased with how fast that moved. was probably good for 4 maybe 5
455x fail, today was not the day unfortunately. this will go soon though
JMs
225x10
235x8
hammer curl to neutral grip db military press
2 or 3x8x55
rear delt db work
2x8
done, everything was feeling pretty jacked so i called it a day
Friday, February 18, 2011
raw squats
as advertised i will not be doing any geared squats leading up to the meet
Raw to low box
up to 315x3 no belt
add belt
405x3
take away box and add loose wraps
425x3
add heavy wraps
455x3
495x2, probably could have ground out another but the hip was acting up. figured i should be conservative and happy with a huge pr
RDLs
135x5
225x5
315x5
425x5
hanging leg raises
2x12
high bar, narrow stance
225x22 with no belt. these were done for no other reason than i had carlin do them once and he was doing them again today. couldnt really suggest he do it and not try to beat his number.
Update
I am 5.5 weeks post op from my distal clavicle resection. Still very sore, even to the touch. Looks like any loading of the joint will continue to wait, but I'm not sure how long. Optimistically, at this point, I would estimate another 4-6 weeks. BW has dipped down into the 150's again. Sad times.
Had some ART work done recently because I thought it would help with my ongoing back/SI issues. Nothing helped, as expected.
I emailed Eric Cressey to ask him for advice on what I should do. He has recommended a guy named Scot Prohaska, who trains people out here in SoCal. I'm hoping he can do something for me, as this is pretty much my last resort option for any hope of training again.
Hope for good news.
Had some ART work done recently because I thought it would help with my ongoing back/SI issues. Nothing helped, as expected.
I emailed Eric Cressey to ask him for advice on what I should do. He has recommended a guy named Scot Prohaska, who trains people out here in SoCal. I'm hoping he can do something for me, as this is pretty much my last resort option for any hope of training again.
Hope for good news.
Wednesday, February 16, 2011
Benching
Full Range, comp grip, comp setup -
335x2 (paused), 345x2 (paused) - both sets felt good and moved well.
BO BB Rows - 25's - 255x7, 5
DB Flat - 100's + mini X 10, 100's + monster mini X 8,6
Normal Grip Lat Pulldown - 180x15,12
Flyes - 60's x8, 10
DE bench
going a little heavier with straight weight for the next few weeks leading up to the meet
DE bench
8x3x275 various grips
ultra narrow 2 board plus full foam roller
315x5
405x5
incline narrow db bench
4x6x100
superset chest supported db rear delts with standing lateral plate raises
2x10 for each exercise
700/wk
Monday, February 14, 2011
decisions
made the decision tonight that i will be competing bench only at the meet on march 19th. my school work has been suffering in part because of the longer training sessions required for geared lifting. i think i will be doing some raw squat/deadlift work and try to fix some technique issues while keeping sessions under an hour and a half (versus the usual 3). hopefully i will be back on track after the exam schedule calms down.
deadlifts
so deadlifts are not going as well as i had hoped. not today at least.
wanted to see where i was at to start picking attempts for the meet.
raw conventional to
405x1
add ACE bottoms
sumo 405x1
straps up loose
495x1 sumo
545x.85, .85, .02 yup sucked at the top several times both sumo and conventional
take off belt, straps up loose
405x5
conventional straps down with belt
405x5
no suit, deficit
sumo 275x5
conventional 315x5
not happy about missing weights this close to a meet
wide grip lat pulldowns
3x6
seated low row machine
3x6
shrugs, also kind of a lockout for pulls (bar was just below the knee)
315x5
405x8
495x8
585x8
done....bench only is looking appealing
Saturday, February 12, 2011
shirt bench
feeling good about the meet
warm up to 365x1 raw
add shirt
455x half rep
add 2 board
495x2
take away board
575x2
605x1
625x1 with a touch of help, came out of the groove slightly
big day for PRs
1 board plus full foam roller super close grip
315x6
405x6
JMs
185x9
235x10 PR
standing db military
60x8
65x8
done
Friday, February 11, 2011
squats
went with just the ACE today
up to 405x1 raw
add suit bottoms
495x2
585x1
straps up
635x1
675x1
675x1 with a slight dip to hit depth, wont do this again
add reverse bands and knee wraps
765x2
face looks like a train wreck
zerchers to box
225x5
2x5x275
GHRs
3x10xBW
standing abs
3x10
conjugate cardio
cardio against chains, ~295-305 at the top
carried 2 sets of chains that weigh 20-30 lbs total while walking up and down the schools parking garage. carlin says its a half mile floor to roof, i did this twice up and twice down
Wednesday, February 9, 2011
deload upper
cant count it as bench if you dont bench
DB bench (i dont count this as benching)
65x20
100x10,15,15
face pulls
3x15
clapper pushups
3x10
straight bar curls
115x5
115x10
super ghey
Monday, February 7, 2011
Deload Deads
Deads, normal height, no belt - 315x2x2, 405x1, 405x1
Abs - 2 sets
RDL - 225x2x5
Abs
Back Raises - BWx2x15
Deload Push Accessory
Military Press - 135x3x5
Bent over row, 25's - 145x4x10
DB Bench - 60's x 20
Rear Delts
Tri Pushdown - 50 reps
deload deads
love the deload
PVC pipe roll all the essentials 20 passes each
superset conventional deadlifts with BW pullups
3x10x225
3x10xBW
"oly" squats no belt or anything because im that awesome
225x10
seated rows
2x20
hanging leg raises
2x10
stretched out
Sunday, February 6, 2011
Benchin
Last workout of the close grip work:
Close grip bench (pinkies on smooth) - 345x2, 365x1 (PR), 315x4
Wide Grip Pullups - BW+15 for 6,5,4, then BWx5
Incline DB's - 100's x 16, 10
Flyes - 65's x7,5
Done. Beat up and looking forward to the deload.
Saturday, February 5, 2011
shirt bench
warm up raw
365x1
add 2-ply f6
455x half rep
add 1-board plus half foam
495x2
just 1 board
545x3
585x3
605x3
take off 2-ply, add 1-ply katana open back, add 1 board plus half foam
505x3 or 5 i cant remember
probably wont keep the katana after all
medium grip incline
225,255,275x5
db rollers
3x6x60
lateral raises
3x10x25s
not a bad training block, on to the deload
Friday, February 4, 2011
squats
feelin beat up, looking forward to a deload
free squat
raw to 405x1
add briefs
495x2
585x1
add ACE bottoms
665x2 super high
725x2 a little lower but still high
took off the briefs and went just ACE with loose straps up
2x1x675 hips were fatigued and form sucked and was slow, but i got em both
raw squats
3x5x225, hip felt awful
weighted abs
GHRs
3x10xBW
done
Thursday, February 3, 2011
Well on my way
A good bench session with a bum elbow:
warmup
225x5
245x3
260x5
275x1
285x1
295x0...will get this soon enough
warmup
225x5
245x3
260x5
275x1
285x1
295x0...will get this soon enough
extra workout
total reps
tri extensions: 100
face pulls: 75
v-pohl rows: 25
standing cable abs: 100
db flies with 25's:30
Wednesday, February 2, 2011
DE bench
decided to increase band tension and weight today. after messing around with the tension of doubled long minis plus short mini (~95lbs tension per side) we opted for just the doubled long minis
DE bench against doubled minis (~100lbs tension total, this is underestimating)
6x3x235
1x1x275
1x1x315
take off bands, add 2 board plus half foam
315x3
385x5
425x5
medium width neutral grip db bench
4x6x95 all explosive
standing db military neutral grip
1x6x50
3x6x60
cable tris
2x15xstack