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Post by 1400total on Sept 8, 2013 12:16:03 GMT -5
speed day speed squats off box with safety squat bar (14 1/2" box) 1xbarx10 1x175x3 1x265x3 1x275x3 with 120 lbs of chains 1x345x3 with 120 lbs of chains 6x345x3 w/120 lbs of chains 45 second rest between sets
Olympic snatches 1x95x10
3x145x5
lat pulldowns 4x160x10
done
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Post by 1400total on Sept 12, 2013 5:43:03 GMT -5
Squat day extensive warm, still feeling a little run down from speed day broke out the foam roller (wow) needed that
Squats texas power bar 1xbarx10 1x135x5 1x225x5 1x315x5 1x405x5 1x435x5 1x455x5
very happy to get the 455 for 5, more evidence I am coming back and getting stronger
sumo stiff legged deadlifts 1x225x5 1x315x5 1x405x5 1x405x5
leg extensions supersetted with leg curls
3x15
calf raises 3x15
done, hobbled home
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Post by 1400total on Sept 14, 2013 12:09:18 GMT -5
bench day bench 1xbarx15 1x135x5 1x225x5 1x275x3 1x315x3 1x365x3 1x375x3 1x385x3
trying to do some heavier work, next week back to rep work
incline bench with orange (big) fat grips 1x135x15 1x185x10 1x225x10 1x225x10
dumbell clean and press followed by seated presses using blue fat grips
3x50x10 followed by another 6 seated
side lateral raises with kettlebells 3x45x10
one arm tricep pushdowns with "grenade" handle
3x40x10
fat grip tricep pushdowns
3x70x10
done
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Post by 1400total on Sept 19, 2013 21:37:31 GMT -5
squat day-trained at home, got my hands on a standard bar made by York back in the 70's, a little over 7ft in length, with a 1000 lbs capacity. Makes training at home a little easier! love it
Squat 1x135x5 1x235x5 1x335x5 1x435x5 1x485x5
(next week shooting for 500 for 5)
Front squats 2x235x5
Zercher squats 2x235x5
done
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Post by 1400total on Sept 21, 2013 18:18:35 GMT -5
Awesome bench workout today, the plan was to do higher reps but felt strong so just went with it bench 1xbarx25 1x135x15 1x225x10 1x275x5 1x315x5 1x365x5 1x375x5 1x405x5 (using single ply ram just to do work on some overload work)
incline bench 1x225x12 1x275x8 1x275x8
fatbar single arm dumbell press 1x30x25 1x50x12 1x70x10 1x90x6 1x90x6 ( fun hehehehhehe)
side/front raises with kettlebells
3x20x12
incline tricep extensions with kettlebells 3x50x6
overhead extensions 3x60x10
done
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Post by 1400total on Sept 26, 2013 21:20:53 GMT -5
I guess I was tired today, perhaps I should have done speed squats instead of going heavy but as I was warming up I felt strong and good. I did train later than usual and realized I had left my belt at the gym, which means tonights home session would be interesting.
Squats lots of stressing and band work to loosen up the hips and knees
1x130x10 1x230x5 1x330x5 1x430x5 1x480x5 1x500x3
the 500 felt good and I might have been able to get two more but I didn't want to chance it at home, and not wearing a belt made me slightly unstable at the top.
For whatever reason I am whooped, perhaps not enough carbs today. (I have been dieting)
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Post by 1400total on Sept 29, 2013 14:02:43 GMT -5
Bench day (missed this yesterday due to having to work Saturday ) rotator cuff work Bench 1xbarx30 1x135x20 1x225x5 1x275x5 1x315x5 (all these sets were flying off my chest-I like to go by feel so I went heavy) 1x365x5-easy 1x385x3-tougher than expected 1x385x3-better but still wanted 5 Inclines 1x225x15 1x315x5 1x315x5 1x315x5 (heavy but felt great) superset cable crossovers with band press/fly 3 sets reps were in the 15-20 range done
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Post by 1400total on Oct 2, 2013 21:57:51 GMT -5
need to devote more training to my deadlift
deadlifts 1x130x10 1x230x5 1x330x5 1x430x5 1x430x5 1x430x5
bent rows 3x230x8
wide gripped shrugs 2x230x8
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Post by 1400total on Oct 5, 2013 12:01:50 GMT -5
bench day,
rotator cuff warm up Bench 1xbarx30 1x135x15 1x185x5 1x225x5 1x275x5 1x315x5 1x365x5 (felt a little heavy, since I have been going heavy thought it was time to drop the weight and hit reps) 1x315x12 1x315x12
incline press 3x225x10
standing log press 1x105x15 1x155x10 1x205x5 1x205x5 1x205x5
done
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Post by 1400total on Oct 6, 2013 12:16:08 GMT -5
squat day (heavy)
Warm up stretching and foam rolling
Squat 2xbarx20 1x135x10 1x225x5 1x315x5 1x405x5 1x500x5- felt so good this was a great feeling 1x555x3 felt like I could have gotten 4 maybe 5 but i didn't want to miss so went conservative
Zercher squats 1x225x6 1x275x6 1x275x6
done
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Post by 1400total on Oct 11, 2013 13:24:47 GMT -5
bench day (a day early) 8 training weeks left before the meet. Plan on doing some weeks at 3 reps Bench 1xbarx20 1x135x10 1x225x3 1x275x3 1x315x3 1x365x3 1x385x3 1x385x3
flat dumbell press parallel grip 3x100x10
incline dumbell press with red band 3x70x6
done
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Post by 1400total on Oct 12, 2013 13:59:02 GMT -5
was able to get another workout in this weekend hit delts and biceps
Seated military press on smith machine 1xbarx20 1x135x10 1x225x10 1x275x7 1x275x7 1x275x6
one arm fatdumbell standing press 1x60x10 1x100x6 1x100x6 1x100x6
side laterals supersetted with side laterals using 20lbs chains 3x20x10-6 (so much pain!!)
barbell curls 1x45x15 1x65x10 1x65x12 1x85x12
dumbell curls 3x30x10 nice and slow
lots of fore-arm work
done
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Post by 1400total on Oct 13, 2013 19:29:47 GMT -5
Squat day, decided to do some reps, I have 7 more training weeks until the meet in December and wanted to give my body a change before I really focus on the heavy stuff Squats 1xbarx10 1xbarx10 1x145x10 1x195x10 1x235x10 1x325x10
1x415x10 - at 8 reps got light headed but still completed 10 reps, this is a sign of getting even closer to my previous strengths levels, so I am happy
Snatches 1x135x6 (shoulders were fried from previous days training so I switched to full power cleans)
Power cleans 1x200x6 1x200x6
one legged leg press 3x300x12
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Post by toolpod on Oct 14, 2013 20:45:29 GMT -5
He says "focus on the heavy stuff"....AFTER a set of 10 reps at 415lbs...
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Post by 1400total on Oct 16, 2013 7:30:51 GMT -5
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Post by 1400total on Oct 20, 2013 8:03:25 GMT -5
Saturday bench workout, getting super busy, may need to postpone my return to the platform bench- went lighter for more reps, elbows have been bothering me of late 1xbarx20 1x135x20 1x225x10 1x275x10 1x315x10 1x325x7 1x325x7
incline flys (40 lbs) supersetted with incline dumbell presses (70 lbs) 3x10
pec decks (85 lbs) supersetted with pushups with purple band for extra resistance 3x10
shoulder presses on machine 3 x 80 x15
tricep pushdowns 1x65x12
done
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Post by 1400total on Oct 20, 2013 15:41:22 GMT -5
squat and deadlift day
Squat 1xbarx10 1x135x10 1x225x10 1x315x10 1x405x10 1x455x6
no knee sleeves today, knees actually felt good
deadlifts 1x225x10 1x315x10 1x405x9
one legged leg press 3 sets at 250 lbs for 20 reps
calf raise on leg press 3 sets 250, for as man as possible
done
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