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

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