rwess
New Member
cpt, csn, csct
Posts: 78
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Post by rwess on Dec 19, 2011 12:44:35 GMT -5
(8 DAY WEEK PROGRAM)
Standing Calf work & General warm ups then:
Pull from floor: (Raw)
225 x 5
295 x 5
335 x 5
365 x 6
Stiff leg deads
Wide leg crunches
Reverse Hypers
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rwess
New Member
cpt, csn, csct
Posts: 78
|
Post by rwess on Dec 20, 2011 8:25:11 GMT -5
(8 DAY WEEK PROGRAM)
12-5-2011
Standing Calf work & General warm ups then:
Pull from floor: (Raw)
225 x 5 (double overhand grip) (no belt)
275 x 5 (double overhand grip) (no belt)
315 x 5 (reg grip) (no belt)
340 x 2 (add belt)
375 x 6
Stiff leg deads
Standing Band crunches
Reverse Hypers
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rwess
New Member
cpt, csn, csct
Posts: 78
|
Post by rwess on Dec 20, 2011 8:27:07 GMT -5
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rwess
New Member
cpt, csn, csct
Posts: 78
|
Post by rwess on Dec 22, 2011 10:33:54 GMT -5
(8 DAY WEEK PROGRAM)
12-21-2011
Standing Calf work & General warm ups then:
Standing Ab crunches against mini band
Pull from floor: (Raw)
225 x 5 (double overhand grip) (no belt)
275 x 3 (double overhand grip) (no belt)
315 x 2 (reg grip) (no belt)
340 x 2 (no belt)
390 x 4 (add belt)
410 x 1
Stiff Leg Deads 2 x 10
Reverse Hypers 1 x 20
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rwess
New Member
cpt, csn, csct
Posts: 78
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Post by rwess on Dec 30, 2011 21:08:31 GMT -5
(8 DAY WEEK PROGRAM)
Friday 12-30-2011
Took a break from deadlifts today after 4 straight weeks of pulling from the floor on max effort day and since I worked up on dynamic box squats Mon 12-26-2011.
Had a high rep day planned but was feeling pretty good, So I chose front squats as today's max effort movement.
Seated Calves (5 working sets of 20 with 70 lbs.)
Standing ab crunches against mini band: 2 sets x 10
Front Squats (Raw and all reps below parallel)
95 x 10 (no belt)
135 x 10 (no belt)
160 x 5 (add belt)
185 x 3
200 x 1
210 x 1
220 x 1
Seated Good mornings
95 x 2 sets of 10
Wide leg crunches
45 x 2 sets of 10
Reverse Hypers
100 x 2 sets of 10
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rwess
New Member
cpt, csn, csct
Posts: 78
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Post by rwess on Jan 9, 2012 20:36:10 GMT -5
(8 DAY WEEK PROGRAM)
Mon. 1-9-2012
Standing Calf work (100 reps total)
General warm ups including duck walks for a couple sets of 20 seconds.
Standing Ab crunches against mini band
Pull from floor: (Raw)
225 x 5 (double overhand grip) (no belt)
275 x 3 (double overhand grip) (no belt)
315 x 2 (reg grip) (no belt)
365 x 1 (reg grip) (no belt) (NO BELT PR)
400 x 4 (add belt)
420 x 1 (RAW PR)
Pull throughs with purple band 3 x 10 (30 sec rest between sets)
Partial deadlifts: 135 x 20 reps
Wide leg crunches: 45 lbs. 3 x 10 (15 sec rest between sets)
Reverse Hypers 100 lbs. x 20
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rwess
New Member
cpt, csn, csct
Posts: 78
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Post by rwess on Jan 10, 2012 8:30:28 GMT -5
Feeling the stiffening effects from last nights pulls.  Everything is on track though with one more heavy pull day left in this cycle.  Looking forward to upping that raw PR a bit! ;D |
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rwess
New Member
cpt, csn, csct
Posts: 78
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Post by rwess on Jan 22, 2012 14:26:15 GMT -5
(8 Day Week Program)
1-18-2012
Scheduled for Raw deadlift test day.
Feeling the effects from trying to pull off the floor every week, along with pushing the box squat cycle up on dynamic day, so I knew today would not be a test day as scheduled.
I did warm up hoping things may fall into place and did manage to hit a new "no belt" PR of 380 lbs.
I followed that up with a slow 410 with a belt and threw in the towel at that point.
All in all not too bad for being in an over trained state.
***Lesson learned or should I say "confirmed" ...you can't pull heavy off the floor every week!
It will catch up with you sooner or later.
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