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