Sunday, July 31, 2011

catching up

7-11-11

DE squats against purple and orange, low box

Raw:

2x2x315

Add single ply bottoms:

1x2x315

3x2x365

1x2x405

Deads (kept suit bottoms on)

1x2x315 (sumo, conv)

1x2x365

1x3x365 sumo

1x3x365 conventional

Hips were shot

Bent rows (not 90 degrees)

Underhand:

225x8

255x8

Over hand

2x8x255

Hanging leg raises

3x10

Pull throughs with 2 orange bands

3x15

Neutral grip pullups

7 at each grip

7-20-11

DE bench straight weight

9x3x275

Standing miltary

4x6x155

Nipple pulls

3x10

JMs

185x5

3x5x225

Pushups

20

7-22-11

"ME" deads

Raw to 315x2 sumo and conventional

Add ACE bottoms

405x1 or 2 no belt

6x1x475 tried to get the technique down some so just did some singles with straps down mostly sumo with a few conventional. Still harder than it should be. Not happy

315x5

Take off suit

2x5x225 sumo

Raw squat

315x5

405x5

Weighted situps

50x10

2x10x75

GHR

2x12

Sumo stance dimels

1x10x135

7-23-11

Tendonitis seems to have been developing in my left elbow on dorsal aspect for the past week or so

ME shirt work

Raw to 365x1

Add katana

455 half rep

Add 2 board

495x2 almost to the boards

545x2 off the 1 board plus the half foam roller-> I had tried twisting the sleeves in to put more slack in the chest plate to make touching easier. What I hadnt realized is that this put more torque on the pre-twisted seam in the sleeves, essentially making it harder to touch.

Fixed the sleeves and went to a 1 board

585x2

605x2

635x1+1with a touch of help to guide it

Incline medium grip barbell

225x5

265x5

275x5

Seated pulls to the nipples

4x8

"extra workout"- rope cables, 100 lbs for all, sets done back to back without stop

50 tri extensions

30 facepulls

20 vogelphol rows

25 standing abs

Last day training with bennett unfortunately since he is going to france to hike for 6 weeks after he takes the Bar exam next week. He's been an awesome training partner and it will be hard to find someone to fill in for him. He worked up to 635 off the 2 board today, pretty good for him

7-25-11

Light upper workout to get the blood moving. Going heavy in denver so I wanted to take it easy on the elbow tendonitis

Bench

Warm up to 275x5

Neutral grip pullups super set with pushups off of fists, 15 seconds rest between each set

10,10,10

7-26-11

Quick workout for lower

Squats (no belt)

315x5

405x1

Deads no belt, covnentional

325x5

425x1

Pullups

20,8

GHR

10,10

7-28-11

Raw bench to 405*1

Add katana

455*.5

Add 2 board

495*2

585*2

655*1

685*1 pr

Raw closegrip

315*5

365*5

Standing db military

2*6*75

Rear delts

2*10*55

7-29-11

Raw me squats

405*2

455*1

Add wraps

495*1

545*1 pr

565* miss

Ssb

2*5*315

Rdl

405*5

425*5

315*5

Tuesday, July 19, 2011

ME Bench

Floor Press with chains - 275+1c x 3, 275+2c x3, 275+3c x 3, 315+3c x1, 325+3c x MISS then no chains, 315x6 very easy.
Cam bar bench - Up to 225x5, 265x5, 275x4
Incline Flyes - 40x10, 50x12
Deep Pushups with 45 lb - 9,7,5 then 13 with BW

Monday, July 18, 2011

DE lower

DE squats against both sets of light bands and low box again
315x2
335x2
add single ply bottoms
335x2
3x2x385
1x2x425

deads with pause at knee level
alternated sumo and conventional
3x2,2x315
1x3x385 sumo
1x3x385 convetional

bent over rows
225x5
3x5x275

hanging leg raises/ GHR
3x12 each

Sunday, July 17, 2011

Back - 7/17

Pullups, various grips - 30 total reps
T bar rows, standing on plates - 205x9,7,5 then 180x13
Assisted pullups - -140lbs for 30 total reps
Seated Wide grip rows - 140x10,8,6

Saturday, July 16, 2011

bench

ME shirt work
normal warm up
add shirt and 2 board, wanted 1 board but had some trouble touching the 2 board
495x2
585x2
635x2
675x1+ 1 with minor help

shirt off, 1 board
365x5

wide set neutral grip db bench
2x10x100

upright rows
2x10x135

pullups with neutral grips
8,8, 5,1,1,1

Friday, July 15, 2011

skwats

ME squats: put on just the ACE bottoms because for some reason i thought theyd be easier to hit depth in. i was mistaken. i need to stretch them out with some water and basketballs
545x3
635x3
705x3
725x3 PR on the last 2 sets as this was all straps down and more weight then ive handled without reverse bands. however, all sets were absurdly high. i finally got down an extra inch or so on the last rep with 725 but nowhere close to depth. like i said i will be stretching the suit out to make it more user friendly

RDLs
315x6
2x6x405

GHR
3x10xBW

oblique abs
3x15

done

Thursday, July 14, 2011

cardio is lame

still just keeping this up for my own benefit to store elsewhere later

5 miles over 20 minutes on the bike
28minutes on treadmill ~4 mph

Wednesday, July 13, 2011

DE bench

DE bench against short monsters and short minis ~165-180 lbs tension hard to tell but the 100's almost floated
9x3x205

4 board (no bands)
365x5
455x3
475x3 (PR maybe or at least tied)

lay on floor rolling barbell tri extensions
2x6x135 these were brutal on the elbow

standing db cleans since there was nowhere to sit
2x15x40

pullups
17(PR), 10

monster mini tri extensions
12, 26 each arm

Tuesday, July 12, 2011

extra workout

30ish minutes cardio

GHR/oblique abs
3x10 each

vogelpohl rows
1x25

diet starts soon

Monday, July 11, 2011

DE lower

DE squats against purple and orange, low box

Raw:

2x2x315

Add single ply bottoms:

1x2x315

3x2x365

1x2x405

Deads (kept suit bottoms on)

1x2x315 (sumo, conv)

1x2x365

1x3x365 sumo

1x3x365 conventional

Hips were shot

Bent rows (not 90 degrees)

Underhand:

225x8

255x8

Over hand

2x8x255

Hanging leg raises

3x10

Pull throughs with 2 orange bands

3x15

Neutral grip pullups

7 at each grip

Saturday, July 9, 2011

ME bench

last of the "ease into it" days

bench, raw
365x2
405x1
add small foam roller (~1.5 board height)
365x8

incline close grip
225x8
245x8

facepulls/vogelpohl rows/rope tri extensions all done back to back
25,25,25 x 150

clapper push ups
10

Friday, July 8, 2011

(RE)load squats

wasnt sure what to do today, meant to take it light

squat
up to 405x11 (PR) belt and light wraps

standing band abs
green + orange 10,20,20

GHR
3x10xBW

hips
barely any, i was shot by this point

Wednesday, July 6, 2011

RE bench

bench
315x12, not a PR but only 2 reps off from it

standing military barbell
1x10x135

seated DB cleans
2x10x35

V-bar tri pushdowns
2x10

clapper push ups
1x10

correction: 300/500 wk

Tuesday, July 5, 2011

deadlift

easing back into training this week

DE deads, alternated between sumo and conventional within each set
6x1 each stance at 315

bent rows (90 degrees)
4x6x225

hang cleans
225x3

snatch grip upright rows
2x8x135

stiff/RDL with snatch grip
2x8x225

pullups with neutral grips
6,6,2,4

300/375 week