Monday, December 12, 2011

GMs

low bar GMs to pins
4x4x265

shrugs
3x10x495

pull ups
BW x 4
add one big chain
3x4x5
BW x 10

chest supported rows
3 plates x 10
4 plates x 10

hamstring curls with machine
3x10x stack

cable abs
3 sets

"bad girl" machine
3x10 increasing in weight

Sunday, December 11, 2011

shirt work

trained at DBB today

raw warm up to
385x1 close grip
add shirt
455 half rep
2 board
515x1
1 board
605x1
655x1
675x1 PR, this was the goal today, best rep too as i got back in the groove finally, shut it down to be smart

football bar, medium handles-> close grip
100 pound plate per side X 10
100+45 per side X 5

lat pulldown bar tri extensions superset with chest supported row
2x12/2x6

medial delts
2x12x25

Friday, December 9, 2011

squats

raw low bar squats
4x4x435, last two sets with red wraps

anderson squats
1x8x315-> will bump this up next week

sumo stance RDLs
135x6
225x6
315x6

ran out of time, had to get the car back for parents to go play cards

Wednesday, December 7, 2011

DE bench

training at home for the month

DE bench against big chains, didnt get to bring in rope like i had planned so i rigged up the chains best i could with random gym equipment, but it wound up being just one loop with the bottom links just touching the boxes i set up next to the bench. deloaded about half at the bottom
chain weight is anywhere from 60-80 lbs a side
1x3x225
8x3x205

DB close grip
2x10x130

standing kettlebell shoulder press, one arm at a time
2x10x40

v bar triceps
1x20x100

donezo, helped joel move chloe all day, im tired

Monday, December 5, 2011

low bar GMs

Low bar GMs to pins
4x4x225

vogelpohl rows
3x15 working up to the stack for last two sets

standing abs
1x15
1x8

seated rows
2x15

GHRs
3x12

heading home tomorrow, looking forward to it

Saturday, December 3, 2011

ME close grip

back to it
ME close grip (3 inches from smooth)
365x2
add sleeves
405x1
425x1 (PR maybe)
2x5x365

seated face pulls
3x12

heavy stack cable tris with lat pull down bar
3x8 heavy

lat pulldowns with ropes
1x10

Wednesday, November 30, 2011

deload bench

bench
wide grip 275x10
medium grip 275x10

pull ups
2x10

looking forward to heavy training this weekend