Post by skabow22 on Jan 12, 2013 21:46:18 GMT -5
Hey guys, how has everyone been doing? I have been gone for a while but thought I would come back and start a new log to boot since I have changed my training up quite a bit over the past few months. So, for all those interested, strap in and give me some advice and feedback as you see fit!
The training for this past week:
Monday 1/7/13 (Max Effort Upper):
1. Floor Press:
5x115, 135, 155, 175
3x195, 205
1x225, 235, 245, 255 (Baseline PR), 260(Fail)
2. Barbell Rows:
6 sets of 10-15x95
3. 60o Incline Press:
3 sets of 8-10x135
4a.Curls:
3 sets of 10-15x45
4b. Reverse Flys
3 sets of 15
Wednesday 1/9/13 (Dynamic Effort Lower):
1.Speed Squats:
5x135 lbs
2 sets of 5x185 lbs
10 sets of 2x230 lbs
2. Front Squats:
3 sets of 8-10x185 lbs
3. Good Mornings:
4 sets of 10-15x95 lbs
4. Spread Eagle Situps:
3 sets of 20
Friday 1/11/13 (Dynamic Effort Upper):
1. Speed Bench Press:
15x45 lbs
8x95 lbs
8 sets of 3x140 lbs
2. DB Rows:
12x55 lbs
10x65 lbs
8x75 lbs
6x85 lbs
Strip Set:
75 for AMAP, strip to 55 for AMAP (Left Hand, 17 & 12 respectively)
(Right Hand, 18 & 11 respectively)
3. Seated Overhead Press:
12x115
10x125
8x135
6x135
4a. Face Pulls
3 sets of 20 with band
4b. Band Overhead Extensions
3 sets of 20
Saturday 1/12/13 (Max Effort Lower):
1. Anderson Squat:
5x135 lbs
5x185 lbs
5x225 lbs
3x245 lbs
3x275 lbs
1x295 lbs
1x315 lbs
1x325 lbs
1x335 lbs (Baseline PR)
2. Stiff Leg Deadlift from Floor:
10x135 lbs
10x185 lbs
2 sets of 10x225 lbs
3. Russian Leg Curl:
3 sets of 8 (Like a javelin to the taint!)
4. Ab Wheel:
From knees, 3 sets of AMAP
The training for this past week:
Monday 1/7/13 (Max Effort Upper):
1. Floor Press:
5x115, 135, 155, 175
3x195, 205
1x225, 235, 245, 255 (Baseline PR), 260(Fail)
2. Barbell Rows:
6 sets of 10-15x95
3. 60o Incline Press:
3 sets of 8-10x135
4a.Curls:
3 sets of 10-15x45
4b. Reverse Flys
3 sets of 15
Wednesday 1/9/13 (Dynamic Effort Lower):
1.Speed Squats:
5x135 lbs
2 sets of 5x185 lbs
10 sets of 2x230 lbs
2. Front Squats:
3 sets of 8-10x185 lbs
3. Good Mornings:
4 sets of 10-15x95 lbs
4. Spread Eagle Situps:
3 sets of 20
Friday 1/11/13 (Dynamic Effort Upper):
1. Speed Bench Press:
15x45 lbs
8x95 lbs
8 sets of 3x140 lbs
2. DB Rows:
12x55 lbs
10x65 lbs
8x75 lbs
6x85 lbs
Strip Set:
75 for AMAP, strip to 55 for AMAP (Left Hand, 17 & 12 respectively)
(Right Hand, 18 & 11 respectively)
3. Seated Overhead Press:
12x115
10x125
8x135
6x135
4a. Face Pulls
3 sets of 20 with band
4b. Band Overhead Extensions
3 sets of 20
Saturday 1/12/13 (Max Effort Lower):
1. Anderson Squat:
5x135 lbs
5x185 lbs
5x225 lbs
3x245 lbs
3x275 lbs
1x295 lbs
1x315 lbs
1x325 lbs
1x335 lbs (Baseline PR)
2. Stiff Leg Deadlift from Floor:
10x135 lbs
10x185 lbs
2 sets of 10x225 lbs
3. Russian Leg Curl:
3 sets of 8 (Like a javelin to the taint!)
4. Ab Wheel:
From knees, 3 sets of AMAP
