Post by Keith Payne on Dec 19, 2011 9:57:16 GMT -5
Currently getting training on track for preparation of the 2012 season.
I will be posting regular training sessions again soon.
8-15-2011
(Max Effort Bench)
Warm-ups
Lat pulldowns with purple band 2 x 10
Pull ups (bodyweight) 1 x 8, 1 x 7
Bench (Raw)
Warm-ups then:
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3
4-Board (loose shirt)
275 x 3
5-Board (loose shirt)
315 x 3
***Board work was just getting the feel of a shirt again and handling some weight***
Side and Rear laterals (superset)
Rear with mini bands x 10
Sides with 10 lbs. x 20
(3 supersets)
Front Plate Raise
45 lbs. plate = 3 x 10
Reverse Curl (straight bar)
55 lbs. x 10
65 lbs. x 10
75 lbs. x 6
Triceps pushdown (against purple band)
3 x 20
7-15-11
(Max effort Sq / Dl day)
Calf work: supersets standing and seated...high reps
General warm ups then:
Sled pulls:
1 trip of 60 yards: 45 lbs.
2 trips of 60 yards: 90 lbs.
Tire Flip:
400 lbs. tire: 3 sets of 10 reps
Barbell Front Squats: (on parallel box)
135 x 5
155 x 5
160 x 3
Wed. 7-6-11
(Max Effort Sq / Dl Day)
Calf work: Heavy standing calf machine work.
Sled Pulls: backward steps
1 trip of 60 yards (45 lbs.)
2 sets of 60 yard pulls (70 lbs.)
Tire Flip:
180 lbs. tire: 20 flips
400 lbs. tire: 2 sets of 10 flips
Front squats holding 90 lbs. punching bag
3 sets x 5
Mon 6-28-11
(Max Effort Sq / Dl Day)
Thought I would post this mini cycle to show an alternative to the usual max effort work and to show how we sometimes utilize strongman work.
Calf work: standing one leg and two leg raises (high reps to failure)
Sled pulls: backward steps for 2 sets of approx. 60 yard pulls (hitting the quads and warming up the body)
Stiff leg deads:
135 = 3 x 10
Tire Flip: (full body work)
180 lbs. tire: 10 flips
400 lbs. tire: 3 sets of 5 flips
Tire Throws: (core work)
Car Tire: alternating overhead and side throws: 2 sets of flips for approx. 60 yards distance
Bag Carry: (core work)
90 lbs. punching bag: hugging bag to the chest and carry 1 trip of 60 yards
I have been doing some experimenting since the tarheel event.
Found some dead end roads but seem to have stumbled upon something that is moving my bench along some for a change.
Here is Max Effort Bench from Tue. 5-25-10
Warm up then:
Lat work:
WIDE GRIP PULLDOWNS TO FRONT: Several sets of high reps and a couple heavy sets of 10 followed by a high rep set of 20 to finish with. Nice pump in lats and rear delts.
DUMBBELL PULLOVERS: 45 x 10, 55 = 2 x 10
RAW BENCH TO CHEST:
warm up then:
185 x 3 long pause 3rd rep
205 x 2 paused 2nd rep
225 x 2 touch & go
235 x 1 touch & go
250 x 1 PR @ this bodyweight.(touch & go... no pause)
5-BOARD
275 x 5 Raw
315 x 3 Raw
365 x 1 Shirt & Reverse Bands (purple)
405 x 1 "
450 x 1 " (Tied PR)
475 x 1 " (PR)
3-BOARD
365 x 1 Shirt & Bands (Tied PR)
400 x 1 " (PR)
2-BOARD
350 x 1 shirt & bands (PR)
TO CHEST:
350 X 1 Shirt & bands (PR) (had to grind it as tri's were fried from the work load)
Adjustment that has been made on M.E. Bench day:
Increasing work load and decreasing assist work, while concentrating even more than before on lat work.
Dynamic Bench day has become more of a bodybuilding workout with emphasis on upper back rowing & trap work along with heavy delt work. (Delt work now incorporates pressing and lateral movements on this day) Everything else remains the same for this day for now.
It is a long work out if the pace is not kept to optimum. Trying to get the heavy stuff in and everything done ASAP is the objective.
So far positive results.
Could be a simple change from the normal was needed.
We will see... a few weeks will answer the question.
Tue. 4-13-10
De-Load Bench
General Warm-up
WIDE GRIP PULLDOWNS TO REAR: 70 lbs. = 3 x 15
INCLINE BENCH: Bar x 50
FLAT BENCH DUMBBELL PRESS: 50's x 15
BENCH PRESS: 95 x 5, 135 x 5, 155 x 3
CLOSE GRIP BENCH: 135 x 20
TRICEP PUSHDOWNS: 115 lbs. = 2 x 10
SIDE LATERALS: 15's x 20, 15's x 15
superset with
SUPERMAN'S: 15's x 10, 15's x 10
DUMBBELL HAND CLEANS: 15's = 2 x 10 (15 sec. rest)
PREACHER CURL MACHINE: (peak contraction & partial range)
25 lbs. = 2 x 15
*That's it. All that can be done has been done.
*Three days of rest and mental preparation to go, then is time to do battle!
WEEK 16
Mon. 4-12-10
Max Effort sq / dl (De-Load)
Bodyweight = 152 for the last 4-6 days
SLED PULLS: 45 lbs. = 8 trips of 40 yards (normal protocol)
COMPETITION SQUATS:
warm up then:
185 x 3 Raw
185 x 1 Raw
HIP THRUSTS: 225 x 5, 275 x 5
(40 sec. rest)
GLUTE HAM BRIDGE: 315 = 2 x 5
(40 sec. rest)
PARTIAL DEADS: 135 x 20
STANDING CALVES: (occlusion & peak contraction) 40 lbs. = 30,15,15
WIDE LEG CRUNCH: 45 lbs. = 3 x 10 (30 sec. rest)
REVERSE HYPERS: (roller pad)
150 lbs. = 3 x 10 ( 30 sec. rest)
***Was hard to keep intensity down for this de-load training session. Ready to go and can't wait to get it on!
Sunday 4-11-10 (7:30 A.M.)
Dynamic Bench
Qigong (5 minutes)
No Rest Warm up:
Bent Rows: Bar x 50
Incline Bench: Bar x 40
Partial Deads: Bar x 30
Dumbbell Curls: 15's x 15 each arm, alternating reps
BARBELL BENT ROWS: 95 x 15, 135 = 2 x 15 (40 sec rest)
DUMBBELL SEATED SHRUGS: 45's x 15, 2 x 10 (peak contraction) (40 sec. rest)
INCLINE BENCH: 95 lbs. = 3 x 10 (40 sec. rest)
DYNAMIC BENCH: 135 lbs. = 4 x 3's, 145 lbs. = 4 x 3's
RACK LOCKOUTS: 225 x 5, 275 x 5, 315 = 2 x 5
DUMBBELL TRICEP EXT. 60 lbs. = 3 x 10 (30 sec. rest)
CONCENTRATION CURLS: 20 lbs. = 3 x 10 Each arm (peak contraction)
Rotating 1 arm then the other with no rest.
Friday 4-9-10
Dynamic Sq / Dl
Dynamic warm-ups
SEATED CALVES (occlusion) sets of 30, 15, 15, 15
BOX SQUATS: (2" below parallel) (med soft surface)
Warm up then: 185 = 3 x 2's, 225 = 5 x 2's
SPEED PULLS: 225 x 3
225 x 1 with 14 lbs. chain on center of bar and 14 lbs. around neck
225 x 1 with 14 lbs. chain on center of bar and 40 lbs. around neck
PARTIAL DEADS: 135 x 20
ABS:
Reverse crunch & leg ext. = 2 x 15 (30 sec rest)
REVERSE HYPERS: (roller pad)
150 lbs. = 3 x 10 (30 sec rest)
Thur. 4-8-10
Max Effort Bench (De-load week)
General Warm-up
Lat work / warm-up
Using mini band and purple band to get a good pump
BENCH (De-load) (Hit opener on 1 board, maybe to chest)
Warm-up then:
205 x 2 Raw / touch & go/ to chest
225 x 1 Raw / touch & go/ to chest
5-BOARD
245 x 5 Raw
275 x 3 Raw
315 x 3 Shirt
365 x 2 Shirt
3-BOARD
315 x 1 Shirt
1-BOARD
285 x 1
TO CHEST
275 x 1
ROLLBACKS
25's = 4 x 10 (15 sec rest between sets)
FLAT BENCH DUMBBELL PRESS (30 sec rest between sets)
70's x 10
80's x 10
SIDE LATERALS
15's x 20
20's x 15
30's x 8 (forced reps)
SMITH MACHINE SHRUGS
BAR x 30
95 lbs. = a couple sets with peak contraction, stretch contraction, full range & partial reps.
PREACHER CURL MACHINE
25 lbs. = 3 sets with partial & full range, peak contraction.
Bench felt a little heavy today and had no pop off bottom. Bench confidence took a little hit today, but really no big deal as this is a result of being slightly over trained. A little recovery goes a long way for technique and explosiveness. All will be good on competition day next weekend!
All in all everything is on track. We are fully prepared to do battle!
WEEK 15
MON. 4-6-10
MAX EFFORT SQ / DL (De-load week)
Bodyweight = 152
SLED PULLS: 45 lbs. 8 trips of 40 yards
COMPETITION SQUATS: (dial in technique and hit opener weight)
Warm - up then:
365 x 2 straps down
405 x 1 straps & wraps (near parallel)
425 x 1 full armor / got well below parallel and flew up with it.
460 x 1 full armor / good legal depth and came up with no problem
(opener weight was to be 450)
520 x 1 Reverse Band & full armor. / Good depth and came up good
HIP THRUSTS: 275 X 5, 335 X 5
GLUTE HAM BRIDGE: 355 X 5, 405 X 5
STANDING CALVES: (occlusion)
WIDE LEG CRUNCHES: 60 lbs. chain x 10
80 lbs. chain x 10
REVERSE HYPER: Roller Pad
200 lbs. = 3 x 10
***The work is done and de-loading has begun! All numbers have been hit in the gym and all is on track. Confidence is higher than ever. Looking forward to finally putting together a hefty total.
Sun. 4-4-10 (7:30 A.M.)
Dynamic Bench
qigong- 5 minutes
General warm up
BARBELL BENT ROWS: Bar = 4 x 30
SMITH MACHINE SHRUGS: 95 lbs. = 3 x 20 (peak contraction on last set)
INCLINE BENCH: Bar = 3 x 50
SEATED DUMBBELL PRESS: = 40'S X 5, 50'S X 5
DYNAMIC PUSH-UPS: onto 4 inch boxes = 3 x 3
onto 14 inch foam blocks = 4 x 3
CLOSE GRIP BENCH: 95 lbs. x 25 reps superset with Dumbbell Curls 15's x 15 each arm.
2 supersets
CLOSE GRIP PUSHUPS superset with CONCENTRATION CURLS
1 superset
Fri. 4-2-10
Dynamic Sq /Dl
Dynamic warm-ups
Seated Calves: (occlusion) 1 x 30, 3 x 15
BOX SQUATS: 2 inches below parallel
135 = 2 x 20 (felt the need for a different protocol so hit the repetition method)
225 = 5 x 2
SPEED PULLS:
225 x 1
225 plus 14 lbs chain on bar and 14 lbs. around neck
225 plus 14 more on bar and neck
REVERSE HACKS FOR HAMSTRINGS:
45 lbs. each side = 2 x 20
ABS:
Reverse crunch and leg ext. 2 x 10
REVERSE HYPERS: Roller Pad
150 lbs = 1 x 20
Thur 4-1-10
Max Effort Bench
General warm up
Lat work with Red mini band
BENCH (Opener to chest)
warm up to:
185 x 3 to chest raw
205 x 1 long pause to chest raw
3-Board
225 x 3 raw
5-board
275 x 3 raw
315 x 3 shirt
3-Board
315 x 1 shirt
2-Board
285 x 1 shirt
To Chest
285 x 1 (got a little low and did not drive back but muscled it up with no problem)
ROLLBACKS: (occlusion ) 25/s = 4 x 10 (15 sec rest between sets)
DELTS
side laterals 15's = 1 x 20, 20's = 1 x 15 then:
3 supersets laterals with supermans (45 sec rest between supersets)
15's x 15 15's x 10
SEATED DUMBBELL SHRUGS: 50'S (peak contraction)
superset with:
STATIC CABLE SHRUG HOLDS: 120 lbs. / 20 sec. holds
(45 sec. rest between supersets)
PREACHER CURL MACHINE: ( occlusion )
mid range: (constant tension / peak contraction)
4 x 10 (30 sec. rest between sets)
***Very beat up from Mon M.E. squats. Bench technique was off and intensity was down.
Adjusted everything accordingly: less volume on assist work and more on the side of conditioning***
***Used supersets and occlusion to get through things quicker and for a different feel***
WEEK 14
MON. 3-29-10
Max Effort Sq / Dl
SLED PULLS: 45 lbs. = 9 trips of 40 yards. (4 rear steps, 1 trip each side, 4 trips front steps)
COMPETITION SQUATS:
275 x 3
335 x 3
365 x 1 straps down
405 x 1 straps up / no wraps
440 x 1 full armor (good depth and came up fast)
460 x 1 full armor (good depth and came up fast)
500 x 1 full armor & reverse band (almost parallel)
540 x 1 full armor & reverse band (got just above parallel)
610 x 1 full armor & reverse band ( 1/2 squat)
350 x 8 straps down (reps for conditioning, getting just above parallel)
HIP THRUSTS:
275 X 5
315 = 2 X 5
GLUTE HAM BRIDGES:
315 X 5
335 X 5
355 X 5
INCLINE CRUNCHES (30 sec. rest between sets)
60 lbs. Dumbbell x 10
80 lbs. Dumbbell x 10
WIDE LEG CRUNCHES: (30 sec. rest between sets)
45 lbs. = 2 x 10
STANDING CALVES:
(occlusion) 1 x 30 , 1x 15
(straight weight) peak contraction, rest pause, stretch contraction etc.
REVERSE HYPERS: (Roller Pad)
200 lbs. = 3 x 10 (30 sec. rest between sets)
Sat. 3-27-10 @ "The Dungeon"
Dynamic Bench
Dumbbell curls: 15's = 2 x 20 each arm
Seated Chest Supported Rows: 1 x 20, 3 x 10, 1 x 20
Seated Shrugs: (hammer strength machine) (peak contraction)
3 x 12
Incline Dumbbell Press: 35's x 20
Incline Flyes: 25's = 3 x 12 (30 sec. rest)
Dynamic Bench:
155 = 8 x 3 rotating grips
Standing Military Press: 125 = 3 x 5
Rack Lockouts:
225 x 5
275 x 5
315 x 5
***Cut total volume short again today to further recover from this weeks work load.***
Friday 3-26-10
Dynamic Sq / Dl
Dynamic Warm-ups
SEATED CALVES: 4 sets
BOX SQUATS: ( med surface 1 inch below parallel)
warm up then:
185 = 8 x 2
225 = 2 x 2
315 x 1 (checking bar position technique)
SMITH MACHINE PARTIAL DEADS:
135 = 2 x 20
REVERSE HYPERS: (strap)
150 lbs. = 3 x 10
*** Cut total volume and box squat % down today in order to recover from Monday Deads and Thur. M.E. Bench.***
THUR. 3-25-10
Max Effort Bench
General Warm-ups
WIDE GRIP PULLDOWNS TO FRONT: 4 x 10 (med. intensity)
MAX EFFORT BENCH (no accommodation) (Blue Shirt)
warm up to:
225 x 3 Raw touch & go
5-Board
275 x 3 Raw
335 x 3 Shirt
365 x 1 Shirt
3-Board
315 x 1
2-Board
305 x 1
315 x miss
1- Board
305 x 1
To Chest
300 x miss (stalled at transition... did not flare elbows soon enough)
***Was not recovered from Monday Deadlifts. This affects technique and ability to load shirt properly***
FLAT DUMBBELL PRESS
70's x 10
80's x 10
100's x 5
SIDE LATERALS:
15'S X 20 (30 sec rest between sets)
25'S X 12
30'S X 10
15'S X 20
SUPERMANS
15'S = 3 X 10 (15 sec rest between sets)
PREACHER CURL MACHINE (partial peaking reps) (occlusion)
4 x 10
then 1 drop set
WEEK 13
Mon. 3-22-10
Max Effort Sq / Dl
Sled Pulls: 8 trips of 40 yards with 45 lbs. (pushed the pace a little today) (usual protocol)
STANDING CALF RAISES: (Occlusion) 30, 15, 10, 10
LEG PRESS CALF RAISES: 30 - 15 sec. rest then: 15 more.
DEADLIFTS: (92.5% x 2 of projected 525 = 480 lbs.)
Warm -ups then:
365 x 2 straps down
405 x 2 straps down
455 x 2 (straps up)
485 x 2 (straps up & knee wraps)
***2nd rep was a grind, but got it! Also was 5 lbs. more than needed***
HIP THRUSTS: 225 x 5, 275 = 2 x 5
GLUTE / HAM BRIDGES: 275 x 5, 315 x 5, 335 x 5
WIDE LEG CRUNCHES w/ 45 lbs. x 15 / 2 x 10 (15 sec rest between sets)
REVERSE HYPERS: 150 X 10 / 170 X 10 / 200 = 2 X 10 (30 sec rest between sets)
Sun. 3-20-10 (7:30 A.M.)
Dynamic Bench
Qigong 2-3 minutes
Tai Chi- approx. 5 minutes
NO REST WARM- UPS:
*Bodyweight partial deads x 20
*Bent Rows: Bar x 20
*Dumbbell Press: 20's x 20
*Dumbbell Curls: 15's x 20 alternating reps (no rest then) 20 total alternating 5 each arm.
*Flat Bench: Bar x 25
*Incline Bench: Bar x 50
*Hanging Knee Raise x 20
DUMBBELL CHEST SUPPORTED ROWS:
45's = 4 x 12 (30 sec. rest between sets)
BENT ROWS:
Bar x 20
DYNAMIC BENCH
warm-up to work weight: 155 = 8 x 3's
CABLE CROSSOVERS
20 lbs. = 3 x 12 (15 sec rest between sets)
SEATED DUMBBELL PRESS: (40 sec rest between sets)
30'S X 15
45'S X 10
55'S X 10
CLOSE GRIP BENCH:
135 x 30 (30 sec rest then:
10 more flaring elbows (30 sec rest then:
10 more (barely) flaring elbows
***MAX EFFORT PULLS MONDAY: LETS ROCK!!!***
Fri. 3-19-10
Dynamic Sq / Dl
Dynamic Warm-ups
SEATED CALVES: (Occlusion) 30, 15, 15, 15
LEG PRESS CALF RAISE: No weight = 1 x 30, 15 sec rest then 1 x 20
BOX SQUATS: (Parallel box with foam surface)
warm up to:
185 = 3 sets x 2
185 plus 60 lbs chain = 5 x 2
SPEED PULLS:
225 x 3
275 = 3 singles
PARTIAL DEADS:
135 = 1 x 20
BAND LEG CURLS: (Red mini band) (occlusion)
3 sets x 20
REVERSE HYPERS: (strap) (occlusion)
150 lbs. = 3 x 12
***Backed off a little on assist work volume to aid recovery for Monday Max Effort Pulls***
Thur. 3-19-10
Max Effort Bench
A.M. Bodyweight = 153
General warm-ups
PULLDOWNS palms facing in grip.
Worked up with sets of 15, 12, 10, 10
Cut volume down some.
REVERSE BAND BENCH: (Purple Band)
Warm-up then:
185 x 5 paused 5th with ease! Raw / no bands
225 x 2 paused 2nd with no problem! Raw / no bands
5-Board
275 x 3 Raw
320 x 3 Shirt
365 x 2 Shirt
430 x 2 Shirt & Bands (PR)
450 x 1 Shirt & Bands (PR)
3-Board
365 x 1 Shirt & Bands (PR)
400 x 1 Shirt & Bands (PR)
2-Board
350 x 1 Shirt & Bands (PR)
370 x 1 Shirt & Bands (PR)
1-Board
350 x 1 Shirt & Bands (PR)
***Rotation of rep method every third week is proving to be a positive adjustment***
DUMBBELL SIDE LATERALS:
15's x 20
25's x 12
30's x 8
15's x 20
DUMBBELL SHRUGS
45's = 2 x 10 (Peak Contraction)
60's x 10
DUMBBELL FLAT BENCH PRESS (just adding in something a little different)
70's x 10
80's x 10
BARBELL HAND CLEANS
Bar = 2 x 20
followed last: 1 contraction hold for 20 seconds / no rest after reps of last set
followed that with no rest then: Partial Deads with bar x 20
DUMBBELL EXT.
60 X 15, 2 X 10
PREACHER CURL MACHINE: (Occlusion)
1 x 20
3 x 10
All peak range of motion
WEEK 12
MON. 3-15-10
Max Effort Sq / Dl
SLED PULLS: 45 lbs. = 8 trips of 40 yards: ( 3 front, 1 each side, 3 rear)
Pushed the pace a little more this week.
REVERSE BAND COMPETITION SQUATS: (PURPLE BANDS)
Warm-ups then:
185 x 5 Raw
225 x 5 start suit w/ straps down
275 x 3
315 x 3
365 x 2
425 x 1 full armor (blasted it from legal depth!)
500 x 1 full armor and Bands (got very close to depth and back up with no problem)
545 x 1 full armor and Bands (very close to parallel and back up with no problem)
575 x 1 full armor and Bands (approx. 3/4 squat, maybe a little deeper)
610 x 1 full armor and Bands (1/2 squat and back up. WAS FREAKIN' HEAVY!)
NOTE: We don't use a monolift... We walk everything out Old School Real Squats!
350 x 8 straps down (was not trying to get depth, went to just above parallel)
GLUTE / HIP THRUSTS:
135 x 10
225 x 5
275 x 5
GLUTE / HIP BRIDGES:
275 x 5
315 x 5
REVERSE HACK SQUATS FOR HAMSTRINGS:
1 plate each side x 10
2 plates each side = 2 x 5
WIDE LEG CRUNCHES:
no weight x 15
45 lbs. = 2 x 10
REVERSE HYPERS:
160 lbs. = 1 x 10 roller pad
180 lbs. = 1 x 10 roller pad
180 lbs. = 1 x 10 strap
180 lbs. = 1 x 10 strap
Sunday 3-14-10 (7:30 A.M.)
Dynamic Bench
(No Rest warm-ups)
Qigong 2-3 minutes and a little Tai Chi
Bench Step-ups 10 each leg
Reverse Crunches on bench x 20
Bicycle Crunches x 20
Leg Lift / Reverse Crunch x 10
Shruggs with bar x 20
Push Ups x 20
DUMBBELL CURLS:
15's = 10, 5,5,5, for each arm, non-stop, alternating sides.
Barbell Curl: Bar x 12, 60 lbs. x 10 /
Preacher Machine: 1 x 25 (Peak contraction range)
SEATED CABLE ROWS:
50 lbs. x 20
100 lbs. x 15
150 lbs. = 3 x 5
BEHIND NECK SHRUGS (Barbell)
125 lbs. = 2 x 20 (peak contraction)
INCLINE BARBELL BENCH
Bar x 50
Incline Dumbbell
60's x 15
70's x 12 (near failure)
DYNAMIC BENCH
Warm-ups then:
145 = 3 x 3
155 = 3 x 3
160 = 2 sets x 3
SMITH MACHINE BEHIND NECK PRESS
Bar x 15 / 95 = 3 x 10
RACK LOCKOUTS
250 X 5
295 = 2 X 5
Friday 3-12-10
Dynamic Sq / Dl
(Took a break today from the usual dynamic workout)
Dynamic warm-up and light Ab work.
SEATED CALVES: (occlusion) 30, 15 , 15, 15
SQUAT MACHINE FRONT SQUATS: (occlusion) 2 x 20
REVERSE HACK SQUATS FOR HAMSTRINGS: (occlusion) 3 x 15
REVERSE HYPERS: (strap) 150 lbs.= 3 x 15
Thur. 3-11-10
Max Effort Bench (REPETITION / BODYBUILDING DAY)
General Full Body Warm ups
SEATED CABLE ROWS (40 sec rest between sets)
Worked up with sets of: 20, 15, 15, 10, 10, 20
SEATED DUMBBELL SHRUGS (peak contraction) (approx. 1 minute between sets)
Superset with cable static shrug holds.
35's x 15 / cable hold 100 lbs. for 30 seconds
45's = 2 x 10 / cable hold 150 lbs. for 20 seconds
FLAT DUMBBELL FLYES (30-40 sec rest between sets)
25's x 20
35's x 15
40's x 10
INCLINE DUMBBELL PRESS (30 sec rest between sets)
60's x 20
45's = 2 x 15
INCLINE BARBELL PRESS (30 sec rest between sets)
Bar x 50
95 x 10
DUMBBELL EXT.
Superset with V-Bar PUSHDOWNS
EXT. = 60 lbs. x 10 / Pushdowns = 100 lbs. x 10
(3 sets total) (approx. 40 sec. rest between supersets)
Finished with 1 drop set of pushdowns down to 25 lbs to failure.
PEC DEC REAR DELTS: (approx. 40 sec rest between sets)
1 light x 20
2 heavy x 10
DUMBBELL SIDE LATERALS: (approx. 40 sec rest between sets)
15's x 20
20's x 15
30's x 10
20's x 15 (had to cheat a few)
SEATED DUMBBELL CURLS
25's x 15 each arm (peak contraction)
PREACHER CURL MACHINE
worked up with sets of 20, 15, 10, then 1 drop set to failure.
***COMPLETED THIS WORKOUT IN 1 HOUR AFTER WARM UPS***
WEEK 11
3-8-10
Max Effort Sq / Dl
SLED PULLS:
45 lbs. = 8 trips of 40 yards (2 rear steps, 2 each side, 2 front)
(Planned to work calves at end of the training session)
REVERSE BAND COMPETITION SQUATS: (Purple Bands)
275 x 5 straps down
315 x 5 straps down
405 x 2 bands & full armor
455 x 2 bands & full armor
500 x 1 bands & full armor ( had to grind...could not hold bar for 2nd rep)
550 x 1 bands & full armor ( had to grind...could not hold bar)
(Back sore from Sunday training... Also possible overtrained from previous max effort work loads)
Did a variety of tire throws outside then threw in the towel!
SUNDAY 3-7-10
Dynamic Bench
(No Rest warm-ups)
Qigong 2-3 minutes
Bench Step-ups 10 each leg
Reverse Crunches on bench x 20
Bicycle Crunches x 20
Leg Lift / Reverse Crunch x 10
Shruggs with bar x 20
Push Ups x 20
BICEPS:
Dumbbell Curls: 15's = 10 each arm (peak contraction) total of 4 sets each side
25's = 2 x 10 each side
T-BAR ROWS:
45 lbs. x 10 close grip & 10 wide grip
90 lbs. = 4 x 15
INCLINE BENCH:
Bar x 50
Dumbbells = 50's x 20
Incline flyes = 25's x 15
DYNAMIC FLOOR PRESS
95 plus 60 lbs. chains: 3 x 3
135 plus 60 lbs. chain: 5 x 3
STANDING BARBELL MILITARY PRESS:
95 x 10
115 x 5
125 x 5
CLOSE GRIP BENCH
135 x 10
185 x 10
205 x 10
215 x 5
225 x 5
135 x 20
Friday 3-5-10
Dynamic Squat / Dl
Dynamic warm-ups
SEATED CALVES: 3 x 30 light
BOX SQUAT: (Below Parallel on med soft surface)
Reverse band with chains: ( Just for a different feel)
225 plus 80 lbs. chain and Reverse Band = 5 sets x 2
SEATED BOX JUMPS:
Standing onto 38" box 1 set of 5.
From box just bellow parallel onto 38" box. 3 sets x 2
FRONT SQUATS in natural squat machine: (occlusion method) 2 x 20
PARTIAL DEADS: 135 x 20
WIDE LEG CRUNCHES: 2 x 20 with bodyweight
REVERSE HYPERS: (Roller Pad) 150 = 3 x 10
Thur. 3-4-10
Max Effort Bench
General Full body Warm-ups then:
LATS:
Close grip pulldowns to front:
Worked up progressive sets of 10 adding 10 lbs. each set. (30 sec rest between sets)
Then 1 drop set back down to starting weight.
Finished with 3 sets of 10 wide grip to rear.
BENCH: (Reverse band: purple band)
Raw warm-ups to chest:
185 x 3 (paused 3rd)
205 x 3 (paused 3rd)
225 x 3 (pretty easy reps, no pauses)
5-BOARD
275 x 2 Raw
330 x 2 Shirt
345 x 2 Shirt
405 x 2 Shirt (no bands)
435 x 1 shirt & bands
2-BOARD
315 x 2 shirt & bands
335 x 2 shirt & bands
350 x 2 shirt & bands (missed groove on 2nd) PR!
375 x 1 shirt & bands (perfect technique!(Nice bar speed) PR!
TO CHEST:
320 x 1 shirt & bands with pause
335 x 1 shirt & bands with pause
TRICEPS: (occlusion method)
Rollbacks: 25's = 3 x 10 (30 sec. rest)
DELTS:
Side Laterals with 14 lbs. chain in each hand x 15, 12, 10
supersetted with front plate raise: 25 lbs. plate x 15, 12, 12
DUMBBELL HAND CLEANS:
20's = 3 x 10 (30 sec. rest between sets)
BARBELL SHRUGS TO REAR:
135 lbs. = 2 x 10 (peak contraction & static hold on last rep)
BICEPS: (Occlusion method)
Seated Dumbbell Curls: 20's = 3 x 10 (30 sec. rest between sets)
Concentration Curls: (non-occlusion) 20 lbs. = 3 x 10 each arm.
WEEK 10
Mon. 3-1-10
Max Effort Sq / Dl
(Down to 153 this morning. Wanted to be 5 lbs. out by 3-1-10. Right on track!)
Hamstring and hip warm ups then:
SLED PULLS: 45 lbs. = 8 trips of 40 yards: 3rear, 1 each side, 3 front
STANDING CALVES: (Occlusion, peak contraction, stretch contraction) Major Pump and lots of pain!
DEADLIFT (from floor) 88% of 525 projection = 462
warm-up then:
365 x 3 straps down
405 x 3 straps up
425 x 3 straps up
465 = 2 x 3 reps: straps up (last set was a grind but not too bad)
Aggravated a painful bruise in my palm. All heavy reps were done with my right hand holding by fingers. Bar was barely touching my palm. This played with technique a little and had to channel in some ancient Chinese warrior spirits, but we made it through it.
Also, Chip has an internal hand injury and dug deep to get his reps in with meat missing!
WE GOT 99 PROBLEMS BUT A GRIP AIN'T ONE! lol
PLATE PULL THROUGHS
100 lbs. = 10 pulls
150 lbs. = 10 pulls
150 lbs. with 25 lbs. chain around neck = 10 pulls
STIFF LEG DEADLIFTS
135 x 10
225 = 2 x 10
(30 sec rest between all sets)
HYPER EXT.
Bodyweight x 20
25 lbs chain around neck = 2 x 15
(30 sec rest between sets)
TIRE THROWS: (completed all throws with no rest until completion)
17" car tire: throw from ground to the side in an upward motion like a reverse wood chop: 10 throws each side.
then:
Throw from ground backward overhead high as possible: 10-15 reps (lost count)
REVERSE HYPER: (Roller pads)
100 lbs. = 10
150 lbs. = 10
170 lbs. = 10
(30 sec. rest between sets)
SUNDAY 2-28-10 (7:30 A.M.)
Dynamic Bench
Warm-up:
Qigong - approx. 2 minutes
Floor side twists x 50 reps (no rest then:
Bent Rows = Bar x 50 (30 sec. rest then:
Dumbbell Incline Press 25's x 20 then 12 flyes
1 minute rest then:
25 push ups & 20 bodyweight partial deads
BENT ROWS:
95 X 15 (30 sec rest)
115 x 15 (1 min. rest)
135= 3 x 10 explosive reps (30 sec. rest between sets)
DUMBBELL HAND CLEANS
20's = 3 x 10 (30 sec. rest between sets)
DYNAMIC FLOOR PRESS:
95 x 30 (30 sec. rest then:
95 plus red mini band on each side x 5 (30 sec. rest then:
115 x 3 plus bands
135 = 3 x 3 plus bands
145 = 3 x 3 plus bands
SEATED BARBELL MILITARY PRESS TO FRONT:
Bar x 20 Explosive reps
65 x 10 same
95 x 10, 115 x 5, 135= 2 x 5, 95 x 15 behind neck
SUPERMANS:
20's = 4 x 10 (30 sec. rest between sets)
RACK LOCKOUTS: (gray power rack with 2 matts under bench)
225 x 5, 275 x 5, 300 x 5, 315 x 2 (ran out of gas = low carbs)
PREACHER CURL MACHINE: (Occlusion)
20 lbs. = 4 x 10
FRI. 2-26-10
Dynamic Sq / Dl
Dynamic Warm ups then:
Seated Calves: (Occlusion)
BOX SQUATS: (BANDS) ( just below parallel on semi soft surface)
Bar & Red Bands x 5
Bar & Purple Bands 2 x 3
Bar & Purple & Red Bands 1 x 2
Bar & Green & Red Bands 1 x 2
Bar & Green & Purple & Red Bands 1 x 2
95 lbs. Plus Green, Purple & Red Bands 3 x 2
SPEED PULLS
225 plus 30 lbs. chain around neck x 1
225 plus 45 lbs. chain around neck x 1
275 plus 45 lbs. chain around neck x 1
315 plus 45 lbs. chain around neck x 1
FRONT SQUATS (Occlusion)
50 lbs. x 20 (30 sec rest) then 10 more
PARTIAL DEADS: (Occlusion) 135 x 20
ABS circuit: (no rest until the end)
Floor Side twists: 40 reps
Leg raise / revers crunch 20 reps
bicycle crunches 30 reps
REVERSE HYPERS: (strap)
100 lbs. = 4 x 10 (30 sec. rest)
THUR 2-25-10
Max Effort Bench
General warm-ups including some light ab work then:
WIDE GRIP PULLDOWNS TO REAR - worked up with sets of 10 peak contraction sets.
REVERSE BAND BENCH (Red Mini Bands)
To Chest:
185 x 3 (paused 3rd)
205 x 3 (paused 3rd)
225 x 3 touch & go
5-Board
275 x 3 Raw & no bands
315 x 2 Raw & no bands
375 x 2 (add shirt and bands) PR with red mini bands
410 x 2 (same) PR with red mini bands
3-Board
345 x 2
360 x miss
2-Board
320 x 2 (had to grind these)
To Chest
315 x miss (back still tender from Mon squats. Could not arch into the bar)(Technique broke down)
INCLINE TRICEP EXT. (30-40 sec. rest between sets)
45 x 20
65 x 10
75 x 10
65 = 2 x 10
DUMBBELL SIDE LATERALS: (45 sec. rest time)
15's x 20 super set with Front Raise 15's x 10
25's x 10 super set with Front Raise 15's x 10
30's x 8 super set same
35's x 5 last super set
40's x 5 second static hold
15's x 20
CURL BAR CURLS: (occlusion method)
30 lbs. = 1 x 20
40 lbs. = 3 x 10
WEEK 9
MON. 2-22-10
Max Effort Sq / Dl
SLED PULLS: 45 lbs. = 8 trips of 40 yards (2 front steps, 1 each side, 2 rear steps)
COMPETITION SQUATS: (REVERSE BAND) (PURPLE BAND)
Warm ups then:
365 x 2 no wraps or straps
405 x 2 straps up / no knee wraps
455 x 2 add bands / full armor
495 x 2 same
520 x 2 same
540 x 1 same
600 x (overload eccentric to just above parallel) (bands and full armor)
PARTIAL DEADS: 135 x 20
STAGGERED DEADS; 135 = 2 x 5 reps each side, alternating sides with no rest
REVERSE CRUNCH & LEG LIFT EXT. 1 X 30
HANGING KNEE RAISE: 2 X 20 fast reps with 15 sec rest between sets
WINDSHIELD WIPERS: 1 x 20
REVERSE HYPERS: (roller pad)
100 lbs. = 2 x 20 (30 sec. rest)
Sunday 2-21-10
Dynamic Bench
BICEPS:
Dumbbell single arm curls: 15's x 20 each arm, then 15 each arm
35's x 20 alternating reps
Straight bar curls: (occlusion method) bar only = 1 x 20, 2 x 10
BENT ROWS:
Bar x 30, 95 x 15, 105 = 2 x 15 (30 sec rest)
INCLINE BENCH:
Bar = 2 x 50 (30 sec rest)
DYNAMIC BENCH: (*technique adjustments*)
Straight weight = (no accamodation)
135 = 3 x 3
155 = 4 x 3
STRICT MILITARY PRESS: (all explosive reps with no leaning)
bar x 20, 65 x 20, 65 x 10, 85 x 5, 105 x 5
115 x 5 (had to fight the leaning!)
65 x 20
DUMBBELL HAND CLEANS:
15's = 4 x 10 (15 sec rest)
SUPERMANS:
15's = 4 x 10 (30 sec. rest)
RACK LOCKOUTS:
250 x 5
295 x 5 (range shortened by 2 matts
315 = 3 x 5 (same range)
STAGGERED DEADLIFTS:
bar = 3 x 5 each side, rotating sides with no rest
HANGING KNEE RAISES:
3 x 10 fast reps with 15 sec rest between sets
REVERSE HYPERS: (Roller Pad)
100 lbs.= 2 x 15 ( 20 sec rest)
Friday 2-19-10
Dynamic Sq / Dl
Dynamic warm-ups
SEATED CALF MACHINE: (occlusion method)
BOX SQUATS: (Just bellow parallel on med soft surface)
Bar only against red mini bands 2 sets x 5
Added 15 lbs. chain around neck each set working up to 3 chains for 2 sets of 2.
SPEED PULLS:
225 lbs. = 1 x 3
Add 15 lbs. chain around neck each set of 1 single rep.
Worked up to 4 chains around neck.
FRONT SQUATS: (on natural squat machine) (occlusion method)
machine weight only= 2 x 20
BAND LEG CURLS: (against red mini bands) (occlusion method)
BOX JUMPS:
38" box = 3 x 5 reps
ABS:
Band crunches against red mini bands
REVERSE HYPERS: (strap)
100 lbs. = 3 x 15
Thur. 2-18-10
Max Effort Bench
General Warm-ups
LATS:
Wide grip pulldowns to rear: (sets of 20,15, then 3 x 10, 1 x 20)
BENCH: (Repetition Method) (30 sec rest between all sets and exercises)
Incline dumbbells: 50's = 2 x 15
Stability Ball Dumbbell Press:50's = 2 x 15
Incline Bench: Bar x 30
DELTS: (40 sec rest on all sets)
Dumbbell Side Laterals: 15's x 20, 25's = 2 x 10
Rear Delts on Pec Dec: 2 x 20
TRAPS:
Rear grip Shruggs: 135 = 3 x 10 (peak contraction) (40 sec rest between sets)
TRICEPS:
Dumbbell behind head ext. (occlusion method) 50= 2 x 20, 1 x 15
Pushdowns with v-bar: (occlusion method) weight? a couple high rep sets.
BICEPS:
Straight bar: (occlusion method) 2 x 20, 1 x 15
WEEK 8
MONDAY 2-15-10
Max Effort Sq / Dl
SLED PULL: 45 lbs. = 8 trips of 40 yards. (3 trips rear steps, 1 trip for each side, 3 trips forward steps)
STANDING CALVES: (occlusion method)
20 lbs. = 20 reps then: (peak contraction and rest pause until know more reps could be completed)
20 lbs. = 1 x 10 stretch contraction
LEG PRESS CALF RAISES: (occlusion method)
2 plates each side: 2 sets x 10 peak contraction
2 sets x 10 full range
COMPETITION SQUATS: (straight weight / no accommodation) (3 x 3's)
Warm - ups then:
315 x 3
365 x 3 straps down
405 x 3 full armor (all about parallel depth)
425 x 3 full armor (only first rep broke parallel)
455 x 3 full armor (reverse band) (first rep broke parallel)
500 x 3/4 squat single (reverse band & full armor)
550 x 1/2 squat single (reverse band & full armor)
585 x walk out
DIMMELS: done on natural squat machine (occlusion method)
90 lbs. = 1 x 10
110 lbs. = 2 x 10
PARTIAL DEADS:
135 lbs. = 1 x 20
ONE SIDED PULLS: (regular bar)
45 lbs. on one side of bar, five reps alternating sides nonstop to complete 15 each side.
PLATE PULL THROUGHS:
100 lbs. x 1 trip across gym and back.
REVERSE HYPERS: (roller pads)
150 lbs. = 4 x 10
Sunday 2-14-10 (7:30 A.M.)
Dynamic Bench
General Warm-up
ONE ARM ROWS: (using T-bar) (1 minute rest between sets)
45 lbs. = 10 each side
70 lbs. = 2 x 10 each side
BARBELL BENT ROWS:
95 lbs. = 2 x 15 (30 sec. rest between sets)
INCLINE DUMBBELL PRESS: (approx. 45 sec. rest between sets)
45's = 1 x 20
50's = 1 x 15
55's = 1 x 15
DYNAMIC BENCH PRESS: (chaos method using red mini band)
115 lbs. = 6 sets x 3 (rotating grips)
STRICT BARBELL OVER HEAD PRESS: (using strict form with no leaning)
75 lbs. x 10
85 lbs. x 10
95 lbs. x 10
95 lbs. x 10
CABLE BLITZ:
20 lbs. = 10 each: high pulls then low pulls x 2 sets with no rest.
CLOSE GRIP BENCH: (mid range to lockout range) (occlusion method)
135 lbs. x 30 (30 sec rest then next set)
135 lbs. x 10
DUMBBELL TRICEP EXT. BEHIND HEAD: (occlusion method)
50 lbs. x 10 (30 sec rest)
40 lbs. x 10
LYING CABLE CURLS: (occlusion method)
50 lbs. = 3 x 10 (peak contraction with 20 sec rest between sets)
FRIDAY 2-12-10
Dynamic Sq / Dl
Dynamic warm-ups then:
SEATED CALVES: (Occlusion method)
LEG PRESS CALF RAISES: (occlusion method)
BOX SQUATS: (Just below parallel on med soft surface)
(against chocked red mini bands)
Warm-up then:
185 = 3 x 2
205 = 5 x 2
SPEED PULLS:
225 x 5
225 =3 singles (with 30 lbs. chain round neck)
FRONT SQUATS ON SQUAT MACHINE 2 x 20 (occlusion)
superset with:
HAMSTRING CURLS against red mini bands: 3 x 20 (occlusion)
HAD TO CUT ASSIST WORK SHORT DUE TO HEAVY SNOW!
THUR. 2-11-10
MAX EFFORT BENCH
General warm-up then:
LATS
Pulldowns to rear: worked up to 1 set of 10 to failure the 1 drop set.
REVERSE BAND BENCH: (Purple Band) (EXPERIMENTAL SET UP)
TO CHEST Raw:
Worked up to: 185 x 2, 205 x 2, 225 x 2 (all touch & go)
5-BOARD
275 x 2 Raw
4-BOARD
335 x 2 Shirt *
365 x 2 Shirt *
3-BOARD
350 X 2 Shirt *
2-BOARD
350 x 2 Shirt * (missed groove on 2nd rep... had to grind it out)
1-BOARD
350 X 1 Shirt * (had to grind it!)
ROLLBACKS: (occlusion method)
25's = 5 x 10 (30 sec. rest)
DELTS:
Rear Laterals done on pec dec machine:20lbs. x20, 30lbs. x 12, 30lbs. x 10, 20lbs. x 20
superset with
Dumbbell side laterals: 15's x 20, 20's x 12, 25's x 10, 30's x 8, 35's x 5
TRAPS:
Seated Dumbbell Shrugs: (occlusion method & peak contraction)
50's x 10, 40's = 2 x 10
HACK SQUAT MACHINE SHRUGS: (peak contraction method)
1 plate on each side x 20
2 plates = 2 x 10
BICEPS: (occlusion method)
Preacher Curl machine = 4 x 15-20 reps, (partial reps with peak contraction)
TUE. 2-9-10 / 6:00 A.M.
CARDIO: moderate 20 minutes on treadmill
Then 20 push ups & 40 bicycle crunches.
Stretch lower back & hamstrings.
WED. 2-10-10 / 6:00 A.M.
CARDIO: moderate 15 minutes on treadmill
Then 20 push ups & 50 bicycle crunches.
Stretch lower back & hamstrings.
WEEK 7
MON 2-8-10
Max Effort Sq / Dl
General Warm-up then:
Standing Calves: (occlusion method with peak contraction and stretch contraction)
SLED PULLS: (8 trips of 40 yards alternating forward and backward steps)
DEADLIFT FROM FLOOR: (85% of projected max = 445)
Warm-up then:
365 x 3 straps down
405 x 3 straps down
445 x 3 straps up (actually had some speed on these reps)
445 x 3 straps up
445 x 3 straps up (no problem... had one or two more reps in me)
PULL THROUGHS:
100 lbs. = 3 x 10 (30 sec. rest)
STANDING LEG CURLS: (occlusion method)
5 reps alternating sides until I could not complete 5's anymore.
CORE:
Onesided deadlifts using fat bar.
(25 lbs. on one side of bar doing five reps alternating sides nonstop to complete 15 each side.)
REVERSE HYPERS: (roller pad)
150 x 10
180 = 3 x 10
(Pulls felt good today... everything on track with some to spare.)
SAT. 2-6-10 8:00 A.M.
Cardio: 20 minutes moderate treadmill work
10 for 10's (start with 1 push up and 10 squat thrusts. Subtract one thrust and add it to the push ups until you get 10 push ups and one squat thrust. Push yourself and go non-stop!)
Sunday 2-7-10 (8:00 A.M.)
Dynamic Bench
Warm-ups then:
FACE PULLS:
70 lbs. = 1 x 20
80 lbs. = 2 x 10
70 lbs. = 1 x 20
UPPER CHEST:
Incline bench: Bar x 40 reps, 15 sec rest then 20 reps
Incline Dumbbell Press: 50's = 2 x 15
DYNAMIC BENCH:
(Chaos method) 105 lbs. plus 8 lbs. dumbbell attached for chaos.
8 x 3 dynamic reps
CLOSE GRIP: (occlusion method) (mid range concentrating on elbow flare)
135 lbs. = 1 x 20
30 sec rest
135 x 10
SEATED DUMBBELL TRICEP EXT: (occlusion method)
50 lbs dumbbell = 1 x 10, 1 x 6, 1 x 5 (rest pause method)
DELTS:
T-Bar Press superset with Cable Blitz
T-bar:10 lbs. = 2 x 20
Cable: 15 lbs.= 20 each of, overhead pulls & low pulls.
BICEPS: (occlusion method)
Curl Bar: 40 lbs. = 1 x 20, 2x10
Friday 2-5-10
Dynamic Sq / Dl
General Warm-ups
PLATE CARRY MEDLEY:
(Carry plates fast as possible appox. 25 ft. from weight tree and place on 40 inch table one plate at a time, then return plates one at time back to tree.) (Equals 8 trips for each lbs. plate used)
Plates used: four 25's, four 45's, four 100's
(Time to complete = approx. 5 minutes)
BOX SQUATS: (just below parallel on semi soft surface)
Warm-up then:
185 = 2 sets of 2
225 = 6 sets of 2
245 = 2 sets of 2
SPEED PULLS:
225 x 5
275 = 5 singles
PARTIAL DEADS: (occlusion method for hamstrings)
135 x 20
135 x 10
FRONT SQUATS ON NATURAL SQUAT MACHINE:
No weight = 2 x 20 (occlusion method for quads)
AGILITY JUMPS: (4 inch tall box x 20 inches wide)
Jumped from side to side over box landing on both feet, fast a possible for 2 sets of 20
CORE:
Floor side twists touching palms to floor 2 x 25
Side crunches holding heels off floor 1 x 20
Leg lift ext. rotated with reverse crunches 1 x 30
Thur. 2-4-10
Max Effort Bench
General Warm up then:
LATS:
Wide Grip Pulldown behind neck:
Worked up to 100 lbs. for 1 set of 10 (peak contraction method)
Drop Sets:
100 x 10
80 x 10
60 x 10
70 x 15
REVERSE BAND BENCH: (Red Mini Bands)
Warm up to chest: (no bands)
185 x 5 (paused 5th rep)
205 x 2 (paused 2nd rep)
225 x 2 (touch & go)
5-BOARD
275 x 2 (no bands)
315 x 2 (no bands)
365 x 2 (add shirt & bands)
405 x 2 (shirt & bands)
3-BOARD
335 x 2 (shirt & bands)
355 x 2 (shirt & bands)
2-BOARD
320 X 2 (shirt & bands)
1-BOARD
315 X 2 (had a little help on 2nd rep)
TO CHEST:
315 x 1 (had a touch to get in groove mid range) (did not drive bar into proper path)
***Objective today was to push raw work up slightly and handle
more lbs. and volume on high boards then work down
pre-exhausted.***
***Reduced band assistance by using Red mini bands in place of
purple bands***
INCLINE TRICEP EXT: (using curl bar)
45 lbs. = 1 x 20
65 lbs. = 1 x 10
75 lbs. = 1 x 10
45 lbs. = 1 x 15
DUMBBELL SIDE LATERAL RAISES:
15's = 1 x 20 (30 sec. rest)
25's = 1 x 10 (45 sec. rest)
35's = 1 x 7 (cheat reps)
15's = 1 x 15
SEATED DUMBBELL HAND CLEANS:
20's = 3 x 10
WEEK 6
Mon. 2-1-10
Max Effort Sq / Dl
Sled Pulls: (YES... IN THE SNOW!) (That's not a reason to not do it!)
55 lbs. = 8 trips of 40 yards (4 front and 4 backwards alternating)
Squat: (Reverse Band / Competition squats)
warm up then:
275 x 3
315 x 3 straps down / no bands
365 x 3 straps down / no bands
405 x 3 straps down / add bands / add knee wraps
435 x 3 full armor / with bands
455 x 3 same
485 x 3 same
500 x 1/2 depth / full armor with bands
545 x just lifted out of the rack and hold for 3 seconds. Did this for 3 reps.
(Did not step back and set up with 545)
Dimmels in Squat Machine:
90 lbs. = 1 x 10 (40 sec rest)
110 lbs. = 2 x 10 (40 sec rest)
Wide leg Crunches:
45 lbs. = 3 x 10 (30 sec rest)
Reverse Hypers:
150 lbs = 3 x 10 (roller pad)
Standing Calves: (occlusion method & peak contraction method)
20 lbs. = 1 x 20
2 x 10 then rest pause for 5 more reps.
20 lbs. = 1 x 10 (stretch contraction method)
(Today got CNS a feel for some real weight for a change)
Everything felt good and on track for something big!
Sunday 1-31-10 (8:30) (YES! WENT TO THE GYM IN THE ICE!)
Dynamic Bench
General overall warm ups
T-Bar Rows:
45 lbs. = 1 x 20
70 lbs. = 1 x 20
90 lbs. = 1 x 10
115 lbs. = 3 x 10
Upper chest work:
Dumbbell Incline press:
45's x 20
55'x = 2 x 15
Dynamic Push ups:
3 x 3 reps onto 4 inch boxes
3 x 3 reps onto 10 inch boxes
3 x 3 reps with mini band onto 4 inch boxes
Shoulder Press (Delt Machine)
50 lbs. = 1 x 10
70 lbs. = 1 x 10
80 lbs. = 1 x 10
90 lbs. = 1 x 10
10 lbs. = 1 x 5
Rack Lockouts (3 mats under bench to increase range)
225 x 5
275 x 5
315 x 5
Close Grip Bench (occlusion method)
135 = 1 x 30
Dumbbell Ext. behind head
45 = 1 x 20
55 = 2 x 10
Biceps: (occlusion method)
Dumbbell curls
25's = 1 x 20
1 x 10
Preacher Curl machine
20 lbs. = 2 x 20
Friday 1-29-10
Dynamic Sq / Dl
Dynamic Warm ups then:
Standing Calves: (occlusion method) & (peak contraction method)
20 lbs. = 1 x 20
3 x 10
Finished with one set of 10 using stretch contraction method.
Box Squats: (Hard surface just below parallel)
warm up the:
185 x 2 (4 sets)
225 x 2 (6 sets)
Speed Pulls:
225 x 5 (prep set)
275 x 1 (5 single rep sets)
Partial Deads: (occlusion method)
135 = 1 x 20
1 x 10
Front Squats in squat machine (occlusion method)
machine = 1 x 20
Abs:
Reverse crunches on bench
2 x 25
Reverse Hypers: (roller pads)
100 lbs. = 3 x 15
Thru. 1-28-10
Max Effort Bench
(Rep / volume day)
General upper body warm-up with various light movements.
Lats: (Pulldowns)
Warm ups then:
(1 min rest between sets)
2 work sets x 10 to rear: (used lighter lbs. and concentrated on stretch and contraction)
2 work sets x 10 to front: (same protocol)
Traps:
Seated Dumbbell shrugs superset with cable shrug static holds for time.
(concentrating on stretch and contraction with dumbbell shrugs)
(1 minute rest between sets)
35's x 20 / cable shrug static hold = 50 lbs. for 30 seconds)
45's x 15 / cable shrug static hold = 50 lbs. for 30 seconds)
45's x 12 / cable shrug static hold = 50 lbs. for 30 seconds)
Traps:
Hack squat machine shrugs (40 sec rest between sets)
machine x 12
50 lbs. x 12
90 lbs. x 10
Incline Dumbbell Press (40 sec rest between sets)
50's x 20
60's x 20
45's x 20 (this set on stability ball)
Flat Bench Dumbbell Flyes
30's x 12 (3 sets) (40 sec rest)
Delts:
Seated Dumbbell Press superset with side laterals (1 min rest between sets)
Presses = 30's x 20 super set with laterals = 15's x 20
Presses = 30's x 20 super set with laterals = 20's x 15
Laterals = 25's x 10
Rear Delts:
Supermans = 20's x 10 (3 sets) (30-40 sec rest)
Triceps:
Close Grip using curl Bar: (occlusion method)
70 lbs. x 15
120 lbs. x 10 (3 sets) (40 sec rest)
Pushdowns: (v-bar) (occlusion method)
75 lbs. x 15
75 lb.s = 3 sets x 10 (30 sec. rest)
Biceps:
Curl bar curls (occlusion method)
40 lbs. x 20 (2 sets) (30 sec rest)
Dumbbell Curls (occlusion method)
20's = 3 sets x 10 (30 sec. rest)
WEEK 5
Mon. 1-25-10
Max Effort Sq / Dl
No sled pulls today (Energy levels a little low today, so took a break from the extra work)
Standing Calves: (occlusion method)
20 lbs. = 1 x 30
2 x 15
90 lbs. (non-occlusion)
2 x 20
Competition Squats: (reverse band)
warm ups then:
315 x 5 straps down
365 x 5 (add reverse band)
365 x 5 (reverse band & 50 lbs. chain = 420 at top & approx. 320 in the whole) straps up w/ knee wraps
315 x 5 (straight weight with straps down)
(overloaded top end today to prepare the CNS for upcoming 3 x 3's)
(Threw in the towel. Energy levels low and everything feeling too heavy)
Sat. 1-23-10 (Trained Sat morning with Ript24 gang in Easley S.C. instead of Sunday morning)
Dynamic Bench
Chest Supported Rows
70 x 15
90 x 15
105 x 10
120 x 10
120 x 9
70 x 20
Dynamic Bench (against mini band)
105 x 3 (2 sets)
115 x 3 (2 sets)
125 x 3 (4 sets)
Barbell Front Presses
95 x 10
105 x 8
115 x 8
95 x 10
Rack Lock Outs
225 x 5
275 x 5
315 x 5
335 x 5
Close Grip Bench
135 x 30
(Skipped bicep work to give tendons a break in that area)
Thur. 1-21-10
MAX EFFORT BENCH
Wide Grip Pulldowns:(to rear)
worked up to: 95 lbs. x 12 / 105 lbs. = 3 x 10
Close Grip Pulldowns: (to front)
70 lbs. = 3 x 12
Incline Dumbbell Press:
45's = 1 x 15
55's = 1 x 15
Bench: warm up then:
5-board
225 x 5 Raw
275 x 5 Raw
4-board
315 x 5 Shirt
2-board
245 x 5 Shirt
260 x 5 Shirt
275 x 4 Shirt (missed 5th rep)
5-board
365 x 2 Shirt
Dumbbell Hand cleans:
20's = 2 x 10 (15 sec rest)
Dumbbell Side Laterals:
15's x 20 (all sets about 20 sec. rest)
25's x 10
30's x 10
15's x 15
Bent Dumbbell Laterals:
35's = 3 x 10 (about 30 sec. rest)
Rollbacks:
35's = 3 x 10 (30 sec rest)
Pushdowns with purple band:
1 x 20
Dumbbell Curls: (Occlusion method)
20's = 1 x 20
20's = 1 x 10
Curl Bar Curl: (Occlusion method)
20 lbs. on bar = 1 x 20
WEEK4
Monday 1-18-10
MAX EFFORT SQ / DL
Sled Pulls: ( 8 trips of 40 yards with 55 lbs. / Alternating forward and backward trips)
Standing Calves: (Occlusion method)
20 lbs. = 1 x 20 / 1 x 15 / 1 x 10
Deadlift: (from floor) (80%)
Warm - ups then:
315 x 5 straps down
365 x 4 straps down
405 x 2 straps down
425 x 4 straps up
425 x 4 straps up
425 x 4 straps up
Plate Pull Throughs:
70 lbs. x 20 steps
90 lbs. x 12 steps
105 lbs x 10 steps
Hamstring Curls with mini band: (Occlusion method)
2 x 20
Wide leg crunches:
45 lbs = 1 x 12
45 lbs plus 25 lbs chain around neck = 1 x 10
45 lbs plus 50 lbs chain around neck = 1 x 10
Reverse Hypers: (roller pads)
150 lbs. = 3 x 12
Sunday 1-17-10
Dynamic Bench
Treadmill: 10 minutes
Upper body warm-ups then:
Bent Barbell Row: Warm-up to 135 = 3 x 15
Incline Flyes: 25's = 2 x 20
Incline Dumbbell Press: 50's = 1 x 15
Dynamic Push-up jumps: 1 x 5 onto 4 inch boxes / 1 x 5 onto 10 inch boxes
Dynamic Bench: (against mini band)
worked up to: 115 = 3 x 3 / 125 = 3 x 3 / 135 x 2 x 3
Barbell Press: (to front)
95 = 1 x 12
105 = 1 x 10
115 = 1 x 10
95 = 1 x 15
Rack Lockouts: (2 mats under bench / increasing range of motion slightly)
225 x 5
275 x 5
315 x 5
Curl Bar curls: (Occlusion method)
20lbs. = 2 x 20
Dumbbell Curls: (Occlusion method)
15's = 2 x 20
Thur. 1-14-10
Max Effort Bench
Pulldowns to front: (wide grip)
worked up from 20 reps to a couple heavy sets of 10
Bench Pullovers: (with curl bar)
3 x 10
Bench:
Warm ups then:
185 x 3 Raw (paused last one)
205 x 3 Raw (paused last one)
5-board
225 x 5
275 x 3
295 x 2
335 x 2 started Katana shirt
3-board
315 x 2
2-board
300 x 1 ( missed second rep) It is official "I HATE MY KATANA ANGLE SLEEVE SHIRT"
5-board
365 x 2
405 x 1
Dumbbell power cleans
15/s = 3 x 10 (10-15 seconds rest)
Dumbbell side laterals:
20's = 2 x 15
25's = 1 x 12
30's = 1 x 8 (forced 2 more)
Rollbacks: (approx. 30 seconds rest)
30's = 1 x 10
35's = 2 x 10
Curl Bar curls: (occlusion method)
20 lbs. = 2 x 20
Machine curls: (partial reps)
20 lbs. = 1 x 12
(15 seconds rest then)
full range:
1 x 12
WEEK 3
Mon. 1-12-10
Max Effort Sq / Dl
Sled Pulls: (8 trips of 40 yards: 2 forward, 2 backward, 1 each side w/ 55 lbs.)
Standing Calves: (Occlusion Method) 1 x 30, 3 x 15
Competition Squats: (Straight Weight with no accomodation)
Warm up then:
315 x 5
335 x 5
365 x 5
385 x 5 straps up & knee wraps
405 x 3 straps up & knee wraps
315 x 5 straps down and no knee wraps
Hamstring Curl on standing ham curl machine: (occlusion method) 1 x 15, 2 x 10 each leg
Wide leg crunches with 45 lbs. = 3 x 10
Reverse Hypers: (using pads) 150 lbs. = 3 x 10
Max Effort weight moved good, but CNS and erectors still adapting to the load.
Not bad. Everything on track!
Sunday 1-10-10 (7:30 a.m.)
Dynamic Bench Day
8 minutes on treadmill to get loose and warm.
Upper Back (rowing movement)
Warm-ups then:
Barbell Bent Rows 135 = 3 x 15
Upper Chest (pre-exhaust)
Incline Dumbbell flyes:
25's = 1 x 20
Incline Dumbbell Press:
55's = 1 x 15
Dynamic Bench Press (using mini band)
Warm up to working weight then:
135 plus mini band = 9 x 3 rotating grips
Pec Deck (Finish upper pecs and aid recovery of lifters clavicle issue)
20 lbs. = 2 x 15
Seated Front Press (barbell) (Occlusion Method)
95 x 15
95 x 15
115 x 10
Close Grip Bench (Mid Range) (Occlusion Method)
135 = 3 x 15
Curl Bar Curls (Occlusion Method)
10 lbs. on each side = 2 x 15
Tricep Rope Pushdowns (Occlusion method)
50 lbs. = 2 x 15
Concentration Curls (Occlusion Method)
20 lbs. = 2 x 10 each arm
Friday 1-8-10
Dynamic Sq / Dl
Dynamic Warm-ups
Seated Calves: (Occlusion method) 1 x20, 3 x 15
Dynamic Box Squats: (mini band) (135 bar weight)
10 x 2 dynamic reps
Machine Front Squats: (Occlusion Method)
3 x 15 reps (machine weight)
Partial Deads (Occlusion Method)
135 =1 x 20
135 =1 x 15
Wide leg crunches:
45 lbs. = 2 x 15
Floor leg raises / reverse crunches
1 x 25
Reverse Hypers
100 lbs. = 2 x 15 using strap
Hamstring and glute tie-ins were still sore and tender from Monday deep reverse band squats.
Backed off on box squats and accommodated slightly due to this. Also implemented Occlusion Method to limit pushing assist work too hard and aid recovery.
Max Effort Bench
Thursday 1-7-10
Lat work:
Wide Grip pulldowns behind neck: 4 x 10 progressive sets
Close Grip with Rope to chest: 3 x 15
Reverse Band Bench: ( Purple Band) RAW
Warm up to chest:
135 x 10
155 x 5
185 x 3 (paused last rep)
205 x 3 (paused last rep)
5- Board
245 x 5
275 x 3
295 x 3 (Add Reverse Band)
3- Board
275 x 3 w/band
295 x 3 w/band
225 x 20 w/band
Energy levels a little low and everything feeling heavy. So missed the correct progression on 3-board. Decided to back off and finish up with reps then move on.
Delts:
3 supersets with side laterals and rear laterals
1 heavy set afterward with 30's and 40's
Tris:
Band Pushdowns: 2 x 20
Behind head dumbbell ext. w/ 60. 2 x 10
Biceps:
Curl Bar x 20
20 lbs. 2 x 12
Preacher Curl Machine
1 x 20
2 drop sets of 15
WEEK 2
Max Effort Sq / DL 1-4-10
Sled Pulls: (6 trips of 40 yards: 3 forward, 3 backward rotating between them w/ 55 lbs.)
Standing calves: worked up to sets of 10 with a plate and a 25 on each side then forced rep
sets of 5 w/ 10 second rest periods, until I could not take it anymore.
Reverse Band Competition Squat: (purple band) (no straps, knee wraps or wrist wraps)
warm up then:
275 x 5
315 x 5 start bands
345 x 5
375 x 5
400 x 5
415 x 5
405 x 5 (first rep with 15 lbs. weight releaser on each side) (435 on top of first rep)
315 x 10 (reverse band)
Dimmels:
135 x 10
155 x 10
155 x 10
Core:
No core work. All core and stabilizers were rocked indirectly from the heavy sets of 5. No need to push everything too far this week.
Reverse Hypers:
150 x 15
170 x 15
CNS took a shot today! This was a big load for week 1 of max effort squats. Though everything felt heavy and seemed to be a struggle, numbers are well above previous numbers at this point in training. The preparation phase is never any fun at all and always sucks! The importance of this phase can't be stressed enough though. Looking forward to getting past it and getting into the peaking phase.
Dynamic Bench 1-3-10
Chest supported Dumbbell rows
4 x 10 progressive weight
Incline Dumbbell flyes
25 x 10
35 x 10
40 x 10
Dynamic Bench Press
9 x 3 reps rotating grips
Shoulder Press Machine
3 x 10
Rack lockouts: (2 mats under bench)
225 x 5
275 x 5
315 x 5
Curls with curl Bar
3 x 20
Dynamic Sq / Dl 1-1-10
Dynamic warm ups
Seated calves: worked up with sets of 10
Box Squat below parallel on foam surface
50% 10 sets of 2 (last three sets added chains each set) (last set 305 on top)
Speed Deads off floor
approx. 45% with 25 lbs chain
5 singles
Low box jumps from approx 10 inch box onto bench
2 sets of 5 reps
Ab crunches on bench
2 x 25 reps
Reverse Hypers
150 lbs. = 3 x 12
Max Effort Bench 12-31-09
Wide Grip Lat pulldowns to the rear
3 x 10
Close Grip pulls to front
3 x 10
1 x 20
Reverse Band Bench
Warm up then:
5 Board
225 x 5
250 x 5
275 x 3
315 x 3 start shirt & bands
335 x 3
4 Board
335 x 3
355 x 3
3 Board
335 x 3
350 x 3
365 x 3
Dumbbell side laterals superset with rear laterals
3 x 10 supersets
Tricep Push Downs with purple band
2 x 20
Biceps
light hammers 3 x 10 each arm
concentration curls 2 x 15 each arm
WEEK 1
Max Effort Sq / Dl 12-28-09
Sled Pulls: 9 trips of 40 yards with 45lbs. alternating front, backwards and side steps
Calves: Standing calf raises: worked up to 3 x 10 with 4 plates
Deadlifts: Pull from floor (77.5% of projected pull) 3 x 5 reps
warm up then
365 x 5
405 x 3 sets of 5 (straps down on all) good reps! No grinding reps!
Pull throughs:
3 x 10 heavy
Wide leg crunches: 45 lbs. plus 25 lbs. chain around neck
2 x 15
Reverse hypers:
150 lbs. x 10
170 lbs. x 2 sets of 10
Mon. 11-9-09
DE-LOAD WEEK: Sq / Dl
Dynamic Warm-ups then:
SLED PULLS: 8 trips of 40 yards (4 front and 4 backwards with 45 lbs.)
STANDING CALVES: 5 x 10 with 90 lbs.
FRONT SQUATS: 2 x 12 with bar only
PARTIAL DEADLIFT: 1 x 20 with 135 lbs.
STACKED 100 lbs. plates onto reverse hyper machine and back down for a total of 10 lifts.
Every rep was from full squat position and back to that point.
WIDE LEG CRUNCHES: 1 x 20 with 25 lbs.
REVERSE HYPERS: 4 x 15 with 100 lbs. using strap
I AM READY!
MANY IBP RECORDS WILL FALL SAT. 11-14-09!
Thur. 11-5-09
Max Effort Bench
This is my last Max Effort bench day before the N.C. Push Pull event in Shelby.
Lat work: 4 sets x 15
Bench:
Warm-up to chest then:
5-board raw:
225 x 3
275 x 3
315 x 3 shirt
1-board shirt
275 x 1 (blew it up)
2-board shirt
300 x 1 (blew it up)
3-board shirt
315 x 1 (blew it up)
Everything is on track and ready to go!
Mon. 11-2-09
Max Effort Sq / Dl
Bodyweight 154
This is my last max effort sq/dl day before the N.C. Push Pull Event in Shelby.
Sled Pulls w/ 45 lbs. plate (6 trips of 40 yards)
Donkey Calf Raises: 5 sets of 20 reps
Deadlifts from the floor: (Competition pulls with full armor)
Warm - ups then:
365 x 2 straps down
405 x 2 straps down
425 x 1 straps down
445 x 1 straps up
*475 x 2 straps up* (PR)
Partial Deads: 2 x 20 with 135
Wide leg crunches: 3 x 10 with 45lbs. plate
Reverse Hypers: (Using strap)
5 x 10 with 100 lbs.
Dialed in nicely now and ready to roll!
Planning to slaughter the 165's record book on the 14th!
Thur. 10-29-09
Max Effort Bench
Last true max effort day before the IBP N.C. Push /Pull 11-14-09
Phase 1 of de-load
Light Lat work for warm-up to get the stiffness out from Mon's Max Effort Squat.
Pulldowns = close grip = 75 lbs. = 4 x 15 contracting the upper back
Dumbbell incline presses= 50's = 2 x 15
Bench warm - up to chest up to 185 x 3 paused
then:
4-board raw = 225 x 3, 250 x 3
4-board shirt = 275 x 3
5-board shirt = 315 x 3
2-board shirt = 275 x 1
Then:
Hit opener (275) on chest with pause. (Missed technique and had to man it up)
Hit opener (275) on chest with pause. (Got the technique right and blew the weight up!)
Hit 2nd attempt on 2-board (300) Easy!
Hit 3rd attempt on 3-board (310) Slow but pretty good.
Was working a different shirt which took some adjusting, but all seems to be good.
Roll backs: 30's = 4 x 10
Band pushdowns = 2 x 20
Lateral raises = 20's 3 x 10
Rear laterals = 30's 3 x 10
Light Hammer curls = 30's = 3 x 10 each arm
Curl Machine = 3 x 10
concentratiion curls = 3 x 10 each arm
Thur. 10-8-09
Max Effort Bench
Decided to do more of a bodybuilding workout today, just to break away from the same old thing. Still kept the max effort bench in tact but raw today.
Wide Grip Pulldowns progressive 5 x 10
Incline Flyes: 1 set x 10 with 25's, 35's, 40's.
Bench Press:
After warm-ups:
185 x 3 Paused
205 x 3 Paused
215 x 3 Paused
225 x 1 Paused (Had one more, maybe 2 more, but also a novice spotter, so racked it early)
240 x 1 Paused ( had a little more and only 15 lbs. off my PR at a higher bodyweight)
Pretty happy with that, since I don't do a lot of raw max effort training.
Rollbacks:
5 x 10 w/ 30's
Rope pushdowns:
50 lbs. = 2 x 10 holding contraction every rep.
Barbell hand cleans:
Bar only = 3 x 10
Rear Laterals:
30's = 3 x 10
Delt Superset: (Side Laterals & Dumbbell front raise)
20's = 3 supersets x 10 each movement
Hammer Curls:
45's = 3 x 5 each arm
Concentration Curls
20 lbs. = 3 x 10 each arm
Good upper body pump!
Felt like a bodybuilder!
Mon. 10-5-09
Max Effort Sq / Dl
Trained at another gym, so no sled pulls today.
Did Dynamic day warm-ups and standing calves.
Reverse Band Competition Squats: (Purple Light Band chocked once)
Warm-ups then:
315 x 3 no straps / no bands
365 x 3 bands / straps down
405 x 3 bands / straps down
445 x 2 bands / straps down (had another one, but bar was slipping off due to being bent and slick)
475 x 1 bands/ full armor
500 x 1 bands / full armor (PR)
315 x 8 no bands / straps down
Hypers = bodyweight x 20
no assist work: CNS was sizzling.
Fri. 10-2-09
Dynamic Sq / Dl
Dynamic warm-up and calf work.
Box Squat (foam surface, parallel with no weight / approx 2 inches below with work weight)
225 (50%) = 8 sets x 2
(No speed pulls this week)
Tire Flip (170 lbs.) = 20 flips
Variety of plyo jumps on and off tires
40 inch jump from squat position = 2 x 3
43 inch jump from squat position = tried 2 singles, got there but could not stay up.
Stiff Leg Deads = Bar only = 3 x 20 reps
Abs: Floor twists with 35 lbs. = 2 x 20
Abs: Hanging windshield wipers = 2 x 20
Mon. 9-28-09
M.E. Sq / Dl
Warm-ups and calves
Sled pulls with 35 lbs. 6 trips x 40 yards
Alternating forward and backward pulls
Reverse Band Deads from the floor (purple light bands)
warm up sets leading to:
545 x 3 PR
545 x 3 PR
545 x 3 PR
all full armor
No assist work. Deads were tough and taxing so moving on to core work.
Wide Leg crunches with 45 lbs.
3 x 12
Reverse Hypers
150 lbs. = 1 x 12
200 lbs. = 2 x 12
Mon. 9-22-09
Max Effort Sq.
Bodyweight = 153
Standing Calves: progressive sets of 10, then drop sets of 5
Sled Pulls: 35lbs. 4 trips of 40 yards (2 backward walk & 2 forward walk)
Parallel Box Squat: (Reverse Band)
Warm-ups then:
315 x 3
365 x 3
400 x 3
430 x 3
455 x 3
475 x 1
Wide Leg Crunches with 35 lbs. 2 x 15
Reverse Hypers 150 lbs. 2 x 12
This was the first max effort sq day with this much volume using these lbs. Since my hamstring & hip injuries. So I cut the assist down. Everything seems to be good to go.
Friday 8-28-09
Speed Sq/Dl
Dynamic warm-ups & stretching
Box Squats: (just below parallel height)
50% = 225 x 20 reps
50% = 225 x 15 reps
This was not dynamic reps, but to bring up the squat OGC (overall general conditioning) after my hamstring pull a few weeks ago.
"Give this approach a try for a change of pace or break from the normal routine."
Speed Pulls:
275 x 1 with 15 lbs. chain hanging on neck
275 x 1 with 25 lbs. chain hanging on ne
I will be posting regular training sessions again soon.
8-15-2011
(Max Effort Bench)
Warm-ups
Lat pulldowns with purple band 2 x 10
Pull ups (bodyweight) 1 x 8, 1 x 7
Bench (Raw)
Warm-ups then:
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3
4-Board (loose shirt)
275 x 3
5-Board (loose shirt)
315 x 3
***Board work was just getting the feel of a shirt again and handling some weight***
Side and Rear laterals (superset)
Rear with mini bands x 10
Sides with 10 lbs. x 20
(3 supersets)
Front Plate Raise
45 lbs. plate = 3 x 10
Reverse Curl (straight bar)
55 lbs. x 10
65 lbs. x 10
75 lbs. x 6
Triceps pushdown (against purple band)
3 x 20
7-15-11
(Max effort Sq / Dl day)
Calf work: supersets standing and seated...high reps
General warm ups then:
Sled pulls:
1 trip of 60 yards: 45 lbs.
2 trips of 60 yards: 90 lbs.
Tire Flip:
400 lbs. tire: 3 sets of 10 reps
Barbell Front Squats: (on parallel box)
135 x 5
155 x 5
160 x 3
Wed. 7-6-11
(Max Effort Sq / Dl Day)
Calf work: Heavy standing calf machine work.
Sled Pulls: backward steps
1 trip of 60 yards (45 lbs.)
2 sets of 60 yard pulls (70 lbs.)
Tire Flip:
180 lbs. tire: 20 flips
400 lbs. tire: 2 sets of 10 flips
Front squats holding 90 lbs. punching bag
3 sets x 5
Mon 6-28-11
(Max Effort Sq / Dl Day)
Thought I would post this mini cycle to show an alternative to the usual max effort work and to show how we sometimes utilize strongman work.
Calf work: standing one leg and two leg raises (high reps to failure)
Sled pulls: backward steps for 2 sets of approx. 60 yard pulls (hitting the quads and warming up the body)
Stiff leg deads:
135 = 3 x 10
Tire Flip: (full body work)
180 lbs. tire: 10 flips
400 lbs. tire: 3 sets of 5 flips
Tire Throws: (core work)
Car Tire: alternating overhead and side throws: 2 sets of flips for approx. 60 yards distance
Bag Carry: (core work)
90 lbs. punching bag: hugging bag to the chest and carry 1 trip of 60 yards
I have been doing some experimenting since the tarheel event.
Found some dead end roads but seem to have stumbled upon something that is moving my bench along some for a change.
Here is Max Effort Bench from Tue. 5-25-10
Warm up then:
Lat work:
WIDE GRIP PULLDOWNS TO FRONT: Several sets of high reps and a couple heavy sets of 10 followed by a high rep set of 20 to finish with. Nice pump in lats and rear delts.
DUMBBELL PULLOVERS: 45 x 10, 55 = 2 x 10
RAW BENCH TO CHEST:
warm up then:
185 x 3 long pause 3rd rep
205 x 2 paused 2nd rep
225 x 2 touch & go
235 x 1 touch & go
250 x 1 PR @ this bodyweight.(touch & go... no pause)
5-BOARD
275 x 5 Raw
315 x 3 Raw
365 x 1 Shirt & Reverse Bands (purple)
405 x 1 "
450 x 1 " (Tied PR)
475 x 1 " (PR)
3-BOARD
365 x 1 Shirt & Bands (Tied PR)
400 x 1 " (PR)
2-BOARD
350 x 1 shirt & bands (PR)
TO CHEST:
350 X 1 Shirt & bands (PR) (had to grind it as tri's were fried from the work load)
Adjustment that has been made on M.E. Bench day:
Increasing work load and decreasing assist work, while concentrating even more than before on lat work.
Dynamic Bench day has become more of a bodybuilding workout with emphasis on upper back rowing & trap work along with heavy delt work. (Delt work now incorporates pressing and lateral movements on this day) Everything else remains the same for this day for now.
It is a long work out if the pace is not kept to optimum. Trying to get the heavy stuff in and everything done ASAP is the objective.
So far positive results.
Could be a simple change from the normal was needed.
We will see... a few weeks will answer the question.
Tue. 4-13-10
De-Load Bench
General Warm-up
WIDE GRIP PULLDOWNS TO REAR: 70 lbs. = 3 x 15
INCLINE BENCH: Bar x 50
FLAT BENCH DUMBBELL PRESS: 50's x 15
BENCH PRESS: 95 x 5, 135 x 5, 155 x 3
CLOSE GRIP BENCH: 135 x 20
TRICEP PUSHDOWNS: 115 lbs. = 2 x 10
SIDE LATERALS: 15's x 20, 15's x 15
superset with
SUPERMAN'S: 15's x 10, 15's x 10
DUMBBELL HAND CLEANS: 15's = 2 x 10 (15 sec. rest)
PREACHER CURL MACHINE: (peak contraction & partial range)
25 lbs. = 2 x 15
*That's it. All that can be done has been done.
*Three days of rest and mental preparation to go, then is time to do battle!
WEEK 16
Mon. 4-12-10
Max Effort sq / dl (De-Load)
Bodyweight = 152 for the last 4-6 days
SLED PULLS: 45 lbs. = 8 trips of 40 yards (normal protocol)
COMPETITION SQUATS:
warm up then:
185 x 3 Raw
185 x 1 Raw
HIP THRUSTS: 225 x 5, 275 x 5
(40 sec. rest)
GLUTE HAM BRIDGE: 315 = 2 x 5
(40 sec. rest)
PARTIAL DEADS: 135 x 20
STANDING CALVES: (occlusion & peak contraction) 40 lbs. = 30,15,15
WIDE LEG CRUNCH: 45 lbs. = 3 x 10 (30 sec. rest)
REVERSE HYPERS: (roller pad)
150 lbs. = 3 x 10 ( 30 sec. rest)
***Was hard to keep intensity down for this de-load training session. Ready to go and can't wait to get it on!
Sunday 4-11-10 (7:30 A.M.)
Dynamic Bench
Qigong (5 minutes)
No Rest Warm up:
Bent Rows: Bar x 50
Incline Bench: Bar x 40
Partial Deads: Bar x 30
Dumbbell Curls: 15's x 15 each arm, alternating reps
BARBELL BENT ROWS: 95 x 15, 135 = 2 x 15 (40 sec rest)
DUMBBELL SEATED SHRUGS: 45's x 15, 2 x 10 (peak contraction) (40 sec. rest)
INCLINE BENCH: 95 lbs. = 3 x 10 (40 sec. rest)
DYNAMIC BENCH: 135 lbs. = 4 x 3's, 145 lbs. = 4 x 3's
RACK LOCKOUTS: 225 x 5, 275 x 5, 315 = 2 x 5
DUMBBELL TRICEP EXT. 60 lbs. = 3 x 10 (30 sec. rest)
CONCENTRATION CURLS: 20 lbs. = 3 x 10 Each arm (peak contraction)
Rotating 1 arm then the other with no rest.
Friday 4-9-10
Dynamic Sq / Dl
Dynamic warm-ups
SEATED CALVES (occlusion) sets of 30, 15, 15, 15
BOX SQUATS: (2" below parallel) (med soft surface)
Warm up then: 185 = 3 x 2's, 225 = 5 x 2's
SPEED PULLS: 225 x 3
225 x 1 with 14 lbs. chain on center of bar and 14 lbs. around neck
225 x 1 with 14 lbs. chain on center of bar and 40 lbs. around neck
PARTIAL DEADS: 135 x 20
ABS:
Reverse crunch & leg ext. = 2 x 15 (30 sec rest)
REVERSE HYPERS: (roller pad)
150 lbs. = 3 x 10 (30 sec rest)
Thur. 4-8-10
Max Effort Bench (De-load week)
General Warm-up
Lat work / warm-up
Using mini band and purple band to get a good pump
BENCH (De-load) (Hit opener on 1 board, maybe to chest)
Warm-up then:
205 x 2 Raw / touch & go/ to chest
225 x 1 Raw / touch & go/ to chest
5-BOARD
245 x 5 Raw
275 x 3 Raw
315 x 3 Shirt
365 x 2 Shirt
3-BOARD
315 x 1 Shirt
1-BOARD
285 x 1
TO CHEST
275 x 1
ROLLBACKS
25's = 4 x 10 (15 sec rest between sets)
FLAT BENCH DUMBBELL PRESS (30 sec rest between sets)
70's x 10
80's x 10
SIDE LATERALS
15's x 20
20's x 15
30's x 8 (forced reps)
SMITH MACHINE SHRUGS
BAR x 30
95 lbs. = a couple sets with peak contraction, stretch contraction, full range & partial reps.
PREACHER CURL MACHINE
25 lbs. = 3 sets with partial & full range, peak contraction.
Bench felt a little heavy today and had no pop off bottom. Bench confidence took a little hit today, but really no big deal as this is a result of being slightly over trained. A little recovery goes a long way for technique and explosiveness. All will be good on competition day next weekend!
All in all everything is on track. We are fully prepared to do battle!
WEEK 15
MON. 4-6-10
MAX EFFORT SQ / DL (De-load week)
Bodyweight = 152
SLED PULLS: 45 lbs. 8 trips of 40 yards
COMPETITION SQUATS: (dial in technique and hit opener weight)
Warm - up then:
365 x 2 straps down
405 x 1 straps & wraps (near parallel)
425 x 1 full armor / got well below parallel and flew up with it.
460 x 1 full armor / good legal depth and came up with no problem
(opener weight was to be 450)
520 x 1 Reverse Band & full armor. / Good depth and came up good
HIP THRUSTS: 275 X 5, 335 X 5
GLUTE HAM BRIDGE: 355 X 5, 405 X 5
STANDING CALVES: (occlusion)
WIDE LEG CRUNCHES: 60 lbs. chain x 10
80 lbs. chain x 10
REVERSE HYPER: Roller Pad
200 lbs. = 3 x 10
***The work is done and de-loading has begun! All numbers have been hit in the gym and all is on track. Confidence is higher than ever. Looking forward to finally putting together a hefty total.
Sun. 4-4-10 (7:30 A.M.)
Dynamic Bench
qigong- 5 minutes
General warm up
BARBELL BENT ROWS: Bar = 4 x 30
SMITH MACHINE SHRUGS: 95 lbs. = 3 x 20 (peak contraction on last set)
INCLINE BENCH: Bar = 3 x 50
SEATED DUMBBELL PRESS: = 40'S X 5, 50'S X 5
DYNAMIC PUSH-UPS: onto 4 inch boxes = 3 x 3
onto 14 inch foam blocks = 4 x 3
CLOSE GRIP BENCH: 95 lbs. x 25 reps superset with Dumbbell Curls 15's x 15 each arm.
2 supersets
CLOSE GRIP PUSHUPS superset with CONCENTRATION CURLS
1 superset
Fri. 4-2-10
Dynamic Sq /Dl
Dynamic warm-ups
Seated Calves: (occlusion) 1 x 30, 3 x 15
BOX SQUATS: 2 inches below parallel
135 = 2 x 20 (felt the need for a different protocol so hit the repetition method)
225 = 5 x 2
SPEED PULLS:
225 x 1
225 plus 14 lbs chain on bar and 14 lbs. around neck
225 plus 14 more on bar and neck
REVERSE HACKS FOR HAMSTRINGS:
45 lbs. each side = 2 x 20
ABS:
Reverse crunch and leg ext. 2 x 10
REVERSE HYPERS: Roller Pad
150 lbs = 1 x 20
Thur 4-1-10
Max Effort Bench
General warm up
Lat work with Red mini band
BENCH (Opener to chest)
warm up to:
185 x 3 to chest raw
205 x 1 long pause to chest raw
3-Board
225 x 3 raw
5-board
275 x 3 raw
315 x 3 shirt
3-Board
315 x 1 shirt
2-Board
285 x 1 shirt
To Chest
285 x 1 (got a little low and did not drive back but muscled it up with no problem)
ROLLBACKS: (occlusion ) 25/s = 4 x 10 (15 sec rest between sets)
DELTS
side laterals 15's = 1 x 20, 20's = 1 x 15 then:
3 supersets laterals with supermans (45 sec rest between supersets)
15's x 15 15's x 10
SEATED DUMBBELL SHRUGS: 50'S (peak contraction)
superset with:
STATIC CABLE SHRUG HOLDS: 120 lbs. / 20 sec. holds
(45 sec. rest between supersets)
PREACHER CURL MACHINE: ( occlusion )
mid range: (constant tension / peak contraction)
4 x 10 (30 sec. rest between sets)
***Very beat up from Mon M.E. squats. Bench technique was off and intensity was down.
Adjusted everything accordingly: less volume on assist work and more on the side of conditioning***
***Used supersets and occlusion to get through things quicker and for a different feel***
WEEK 14
MON. 3-29-10
Max Effort Sq / Dl
SLED PULLS: 45 lbs. = 9 trips of 40 yards. (4 rear steps, 1 trip each side, 4 trips front steps)
COMPETITION SQUATS:
275 x 3
335 x 3
365 x 1 straps down
405 x 1 straps up / no wraps
440 x 1 full armor (good depth and came up fast)
460 x 1 full armor (good depth and came up fast)
500 x 1 full armor & reverse band (almost parallel)
540 x 1 full armor & reverse band (got just above parallel)
610 x 1 full armor & reverse band ( 1/2 squat)
350 x 8 straps down (reps for conditioning, getting just above parallel)
HIP THRUSTS:
275 X 5
315 = 2 X 5
GLUTE HAM BRIDGES:
315 X 5
335 X 5
355 X 5
INCLINE CRUNCHES (30 sec. rest between sets)
60 lbs. Dumbbell x 10
80 lbs. Dumbbell x 10
WIDE LEG CRUNCHES: (30 sec. rest between sets)
45 lbs. = 2 x 10
STANDING CALVES:
(occlusion) 1 x 30 , 1x 15
(straight weight) peak contraction, rest pause, stretch contraction etc.
REVERSE HYPERS: (Roller Pad)
200 lbs. = 3 x 10 (30 sec. rest between sets)
Sat. 3-27-10 @ "The Dungeon"
Dynamic Bench
Dumbbell curls: 15's = 2 x 20 each arm
Seated Chest Supported Rows: 1 x 20, 3 x 10, 1 x 20
Seated Shrugs: (hammer strength machine) (peak contraction)
3 x 12
Incline Dumbbell Press: 35's x 20
Incline Flyes: 25's = 3 x 12 (30 sec. rest)
Dynamic Bench:
155 = 8 x 3 rotating grips
Standing Military Press: 125 = 3 x 5
Rack Lockouts:
225 x 5
275 x 5
315 x 5
***Cut total volume short again today to further recover from this weeks work load.***
Friday 3-26-10
Dynamic Sq / Dl
Dynamic Warm-ups
SEATED CALVES: 4 sets
BOX SQUATS: ( med surface 1 inch below parallel)
warm up then:
185 = 8 x 2
225 = 2 x 2
315 x 1 (checking bar position technique)
SMITH MACHINE PARTIAL DEADS:
135 = 2 x 20
REVERSE HYPERS: (strap)
150 lbs. = 3 x 10
*** Cut total volume and box squat % down today in order to recover from Monday Deads and Thur. M.E. Bench.***
THUR. 3-25-10
Max Effort Bench
General Warm-ups
WIDE GRIP PULLDOWNS TO FRONT: 4 x 10 (med. intensity)
MAX EFFORT BENCH (no accommodation) (Blue Shirt)
warm up to:
225 x 3 Raw touch & go
5-Board
275 x 3 Raw
335 x 3 Shirt
365 x 1 Shirt
3-Board
315 x 1
2-Board
305 x 1
315 x miss
1- Board
305 x 1
To Chest
300 x miss (stalled at transition... did not flare elbows soon enough)
***Was not recovered from Monday Deadlifts. This affects technique and ability to load shirt properly***
FLAT DUMBBELL PRESS
70's x 10
80's x 10
100's x 5
SIDE LATERALS:
15'S X 20 (30 sec rest between sets)
25'S X 12
30'S X 10
15'S X 20
SUPERMANS
15'S = 3 X 10 (15 sec rest between sets)
PREACHER CURL MACHINE (partial peaking reps) (occlusion)
4 x 10
then 1 drop set
WEEK 13
Mon. 3-22-10
Max Effort Sq / Dl
Sled Pulls: 8 trips of 40 yards with 45 lbs. (pushed the pace a little today) (usual protocol)
STANDING CALF RAISES: (Occlusion) 30, 15, 10, 10
LEG PRESS CALF RAISES: 30 - 15 sec. rest then: 15 more.
DEADLIFTS: (92.5% x 2 of projected 525 = 480 lbs.)
Warm -ups then:
365 x 2 straps down
405 x 2 straps down
455 x 2 (straps up)
485 x 2 (straps up & knee wraps)
***2nd rep was a grind, but got it! Also was 5 lbs. more than needed***
HIP THRUSTS: 225 x 5, 275 = 2 x 5
GLUTE / HAM BRIDGES: 275 x 5, 315 x 5, 335 x 5
WIDE LEG CRUNCHES w/ 45 lbs. x 15 / 2 x 10 (15 sec rest between sets)
REVERSE HYPERS: 150 X 10 / 170 X 10 / 200 = 2 X 10 (30 sec rest between sets)
Sun. 3-20-10 (7:30 A.M.)
Dynamic Bench
Qigong 2-3 minutes
Tai Chi- approx. 5 minutes
NO REST WARM- UPS:
*Bodyweight partial deads x 20
*Bent Rows: Bar x 20
*Dumbbell Press: 20's x 20
*Dumbbell Curls: 15's x 20 alternating reps (no rest then) 20 total alternating 5 each arm.
*Flat Bench: Bar x 25
*Incline Bench: Bar x 50
*Hanging Knee Raise x 20
DUMBBELL CHEST SUPPORTED ROWS:
45's = 4 x 12 (30 sec. rest between sets)
BENT ROWS:
Bar x 20
DYNAMIC BENCH
warm-up to work weight: 155 = 8 x 3's
CABLE CROSSOVERS
20 lbs. = 3 x 12 (15 sec rest between sets)
SEATED DUMBBELL PRESS: (40 sec rest between sets)
30'S X 15
45'S X 10
55'S X 10
CLOSE GRIP BENCH:
135 x 30 (30 sec rest then:
10 more flaring elbows (30 sec rest then:
10 more (barely) flaring elbows
***MAX EFFORT PULLS MONDAY: LETS ROCK!!!***
Fri. 3-19-10
Dynamic Sq / Dl
Dynamic Warm-ups
SEATED CALVES: (Occlusion) 30, 15, 15, 15
LEG PRESS CALF RAISE: No weight = 1 x 30, 15 sec rest then 1 x 20
BOX SQUATS: (Parallel box with foam surface)
warm up to:
185 = 3 sets x 2
185 plus 60 lbs chain = 5 x 2
SPEED PULLS:
225 x 3
275 = 3 singles
PARTIAL DEADS:
135 = 1 x 20
BAND LEG CURLS: (Red mini band) (occlusion)
3 sets x 20
REVERSE HYPERS: (strap) (occlusion)
150 lbs. = 3 x 12
***Backed off a little on assist work volume to aid recovery for Monday Max Effort Pulls***
Thur. 3-19-10
Max Effort Bench
A.M. Bodyweight = 153
General warm-ups
PULLDOWNS palms facing in grip.
Worked up with sets of 15, 12, 10, 10
Cut volume down some.
REVERSE BAND BENCH: (Purple Band)
Warm-up then:
185 x 5 paused 5th with ease! Raw / no bands
225 x 2 paused 2nd with no problem! Raw / no bands
5-Board
275 x 3 Raw
320 x 3 Shirt
365 x 2 Shirt
430 x 2 Shirt & Bands (PR)
450 x 1 Shirt & Bands (PR)
3-Board
365 x 1 Shirt & Bands (PR)
400 x 1 Shirt & Bands (PR)
2-Board
350 x 1 Shirt & Bands (PR)
370 x 1 Shirt & Bands (PR)
1-Board
350 x 1 Shirt & Bands (PR)
***Rotation of rep method every third week is proving to be a positive adjustment***
DUMBBELL SIDE LATERALS:
15's x 20
25's x 12
30's x 8
15's x 20
DUMBBELL SHRUGS
45's = 2 x 10 (Peak Contraction)
60's x 10
DUMBBELL FLAT BENCH PRESS (just adding in something a little different)
70's x 10
80's x 10
BARBELL HAND CLEANS
Bar = 2 x 20
followed last: 1 contraction hold for 20 seconds / no rest after reps of last set
followed that with no rest then: Partial Deads with bar x 20
DUMBBELL EXT.
60 X 15, 2 X 10
PREACHER CURL MACHINE: (Occlusion)
1 x 20
3 x 10
All peak range of motion
WEEK 12
MON. 3-15-10
Max Effort Sq / Dl
SLED PULLS: 45 lbs. = 8 trips of 40 yards: ( 3 front, 1 each side, 3 rear)
Pushed the pace a little more this week.
REVERSE BAND COMPETITION SQUATS: (PURPLE BANDS)
Warm-ups then:
185 x 5 Raw
225 x 5 start suit w/ straps down
275 x 3
315 x 3
365 x 2
425 x 1 full armor (blasted it from legal depth!)
500 x 1 full armor and Bands (got very close to depth and back up with no problem)
545 x 1 full armor and Bands (very close to parallel and back up with no problem)
575 x 1 full armor and Bands (approx. 3/4 squat, maybe a little deeper)
610 x 1 full armor and Bands (1/2 squat and back up. WAS FREAKIN' HEAVY!)
NOTE: We don't use a monolift... We walk everything out Old School Real Squats!
350 x 8 straps down (was not trying to get depth, went to just above parallel)
GLUTE / HIP THRUSTS:
135 x 10
225 x 5
275 x 5
GLUTE / HIP BRIDGES:
275 x 5
315 x 5
REVERSE HACK SQUATS FOR HAMSTRINGS:
1 plate each side x 10
2 plates each side = 2 x 5
WIDE LEG CRUNCHES:
no weight x 15
45 lbs. = 2 x 10
REVERSE HYPERS:
160 lbs. = 1 x 10 roller pad
180 lbs. = 1 x 10 roller pad
180 lbs. = 1 x 10 strap
180 lbs. = 1 x 10 strap
Sunday 3-14-10 (7:30 A.M.)
Dynamic Bench
(No Rest warm-ups)
Qigong 2-3 minutes and a little Tai Chi
Bench Step-ups 10 each leg
Reverse Crunches on bench x 20
Bicycle Crunches x 20
Leg Lift / Reverse Crunch x 10
Shruggs with bar x 20
Push Ups x 20
DUMBBELL CURLS:
15's = 10, 5,5,5, for each arm, non-stop, alternating sides.
Barbell Curl: Bar x 12, 60 lbs. x 10 /
Preacher Machine: 1 x 25 (Peak contraction range)
SEATED CABLE ROWS:
50 lbs. x 20
100 lbs. x 15
150 lbs. = 3 x 5
BEHIND NECK SHRUGS (Barbell)
125 lbs. = 2 x 20 (peak contraction)
INCLINE BARBELL BENCH
Bar x 50
Incline Dumbbell
60's x 15
70's x 12 (near failure)
DYNAMIC BENCH
Warm-ups then:
145 = 3 x 3
155 = 3 x 3
160 = 2 sets x 3
SMITH MACHINE BEHIND NECK PRESS
Bar x 15 / 95 = 3 x 10
RACK LOCKOUTS
250 X 5
295 = 2 X 5
Friday 3-12-10
Dynamic Sq / Dl
(Took a break today from the usual dynamic workout)
Dynamic warm-up and light Ab work.
SEATED CALVES: (occlusion) 30, 15 , 15, 15
SQUAT MACHINE FRONT SQUATS: (occlusion) 2 x 20
REVERSE HACK SQUATS FOR HAMSTRINGS: (occlusion) 3 x 15
REVERSE HYPERS: (strap) 150 lbs.= 3 x 15
Thur. 3-11-10
Max Effort Bench (REPETITION / BODYBUILDING DAY)
General Full Body Warm ups
SEATED CABLE ROWS (40 sec rest between sets)
Worked up with sets of: 20, 15, 15, 10, 10, 20
SEATED DUMBBELL SHRUGS (peak contraction) (approx. 1 minute between sets)
Superset with cable static shrug holds.
35's x 15 / cable hold 100 lbs. for 30 seconds
45's = 2 x 10 / cable hold 150 lbs. for 20 seconds
FLAT DUMBBELL FLYES (30-40 sec rest between sets)
25's x 20
35's x 15
40's x 10
INCLINE DUMBBELL PRESS (30 sec rest between sets)
60's x 20
45's = 2 x 15
INCLINE BARBELL PRESS (30 sec rest between sets)
Bar x 50
95 x 10
DUMBBELL EXT.
Superset with V-Bar PUSHDOWNS
EXT. = 60 lbs. x 10 / Pushdowns = 100 lbs. x 10
(3 sets total) (approx. 40 sec. rest between supersets)
Finished with 1 drop set of pushdowns down to 25 lbs to failure.
PEC DEC REAR DELTS: (approx. 40 sec rest between sets)
1 light x 20
2 heavy x 10
DUMBBELL SIDE LATERALS: (approx. 40 sec rest between sets)
15's x 20
20's x 15
30's x 10
20's x 15 (had to cheat a few)
SEATED DUMBBELL CURLS
25's x 15 each arm (peak contraction)
PREACHER CURL MACHINE
worked up with sets of 20, 15, 10, then 1 drop set to failure.
***COMPLETED THIS WORKOUT IN 1 HOUR AFTER WARM UPS***
WEEK 11
3-8-10
Max Effort Sq / Dl
SLED PULLS:
45 lbs. = 8 trips of 40 yards (2 rear steps, 2 each side, 2 front)
(Planned to work calves at end of the training session)
REVERSE BAND COMPETITION SQUATS: (Purple Bands)
275 x 5 straps down
315 x 5 straps down
405 x 2 bands & full armor
455 x 2 bands & full armor
500 x 1 bands & full armor ( had to grind...could not hold bar for 2nd rep)
550 x 1 bands & full armor ( had to grind...could not hold bar)
(Back sore from Sunday training... Also possible overtrained from previous max effort work loads)
Did a variety of tire throws outside then threw in the towel!
SUNDAY 3-7-10
Dynamic Bench
(No Rest warm-ups)
Qigong 2-3 minutes
Bench Step-ups 10 each leg
Reverse Crunches on bench x 20
Bicycle Crunches x 20
Leg Lift / Reverse Crunch x 10
Shruggs with bar x 20
Push Ups x 20
BICEPS:
Dumbbell Curls: 15's = 10 each arm (peak contraction) total of 4 sets each side
25's = 2 x 10 each side
T-BAR ROWS:
45 lbs. x 10 close grip & 10 wide grip
90 lbs. = 4 x 15
INCLINE BENCH:
Bar x 50
Dumbbells = 50's x 20
Incline flyes = 25's x 15
DYNAMIC FLOOR PRESS
95 plus 60 lbs. chains: 3 x 3
135 plus 60 lbs. chain: 5 x 3
STANDING BARBELL MILITARY PRESS:
95 x 10
115 x 5
125 x 5
CLOSE GRIP BENCH
135 x 10
185 x 10
205 x 10
215 x 5
225 x 5
135 x 20
Friday 3-5-10
Dynamic Squat / Dl
Dynamic warm-ups
SEATED CALVES: 3 x 30 light
BOX SQUAT: (Below Parallel on med soft surface)
Reverse band with chains: ( Just for a different feel)
225 plus 80 lbs. chain and Reverse Band = 5 sets x 2
SEATED BOX JUMPS:
Standing onto 38" box 1 set of 5.
From box just bellow parallel onto 38" box. 3 sets x 2
FRONT SQUATS in natural squat machine: (occlusion method) 2 x 20
PARTIAL DEADS: 135 x 20
WIDE LEG CRUNCHES: 2 x 20 with bodyweight
REVERSE HYPERS: (Roller Pad) 150 = 3 x 10
Thur. 3-4-10
Max Effort Bench
General Full body Warm-ups then:
LATS:
Close grip pulldowns to front:
Worked up progressive sets of 10 adding 10 lbs. each set. (30 sec rest between sets)
Then 1 drop set back down to starting weight.
Finished with 3 sets of 10 wide grip to rear.
BENCH: (Reverse band: purple band)
Raw warm-ups to chest:
185 x 3 (paused 3rd)
205 x 3 (paused 3rd)
225 x 3 (pretty easy reps, no pauses)
5-BOARD
275 x 2 Raw
330 x 2 Shirt
345 x 2 Shirt
405 x 2 Shirt (no bands)
435 x 1 shirt & bands
2-BOARD
315 x 2 shirt & bands
335 x 2 shirt & bands
350 x 2 shirt & bands (missed groove on 2nd) PR!
375 x 1 shirt & bands (perfect technique!(Nice bar speed) PR!
TO CHEST:
320 x 1 shirt & bands with pause
335 x 1 shirt & bands with pause
TRICEPS: (occlusion method)
Rollbacks: 25's = 3 x 10 (30 sec. rest)
DELTS:
Side Laterals with 14 lbs. chain in each hand x 15, 12, 10
supersetted with front plate raise: 25 lbs. plate x 15, 12, 12
DUMBBELL HAND CLEANS:
20's = 3 x 10 (30 sec. rest between sets)
BARBELL SHRUGS TO REAR:
135 lbs. = 2 x 10 (peak contraction & static hold on last rep)
BICEPS: (Occlusion method)
Seated Dumbbell Curls: 20's = 3 x 10 (30 sec. rest between sets)
Concentration Curls: (non-occlusion) 20 lbs. = 3 x 10 each arm.
WEEK 10
Mon. 3-1-10
Max Effort Sq / Dl
(Down to 153 this morning. Wanted to be 5 lbs. out by 3-1-10. Right on track!)
Hamstring and hip warm ups then:
SLED PULLS: 45 lbs. = 8 trips of 40 yards: 3rear, 1 each side, 3 front
STANDING CALVES: (Occlusion, peak contraction, stretch contraction) Major Pump and lots of pain!
DEADLIFT (from floor) 88% of 525 projection = 462
warm-up then:
365 x 3 straps down
405 x 3 straps up
425 x 3 straps up
465 = 2 x 3 reps: straps up (last set was a grind but not too bad)
Aggravated a painful bruise in my palm. All heavy reps were done with my right hand holding by fingers. Bar was barely touching my palm. This played with technique a little and had to channel in some ancient Chinese warrior spirits, but we made it through it.
Also, Chip has an internal hand injury and dug deep to get his reps in with meat missing!
WE GOT 99 PROBLEMS BUT A GRIP AIN'T ONE! lol
PLATE PULL THROUGHS
100 lbs. = 10 pulls
150 lbs. = 10 pulls
150 lbs. with 25 lbs. chain around neck = 10 pulls
STIFF LEG DEADLIFTS
135 x 10
225 = 2 x 10
(30 sec rest between all sets)
HYPER EXT.
Bodyweight x 20
25 lbs chain around neck = 2 x 15
(30 sec rest between sets)
TIRE THROWS: (completed all throws with no rest until completion)
17" car tire: throw from ground to the side in an upward motion like a reverse wood chop: 10 throws each side.
then:
Throw from ground backward overhead high as possible: 10-15 reps (lost count)
REVERSE HYPER: (Roller pads)
100 lbs. = 10
150 lbs. = 10
170 lbs. = 10
(30 sec. rest between sets)
SUNDAY 2-28-10 (7:30 A.M.)
Dynamic Bench
Warm-up:
Qigong - approx. 2 minutes
Floor side twists x 50 reps (no rest then:
Bent Rows = Bar x 50 (30 sec. rest then:
Dumbbell Incline Press 25's x 20 then 12 flyes
1 minute rest then:
25 push ups & 20 bodyweight partial deads
BENT ROWS:
95 X 15 (30 sec rest)
115 x 15 (1 min. rest)
135= 3 x 10 explosive reps (30 sec. rest between sets)
DUMBBELL HAND CLEANS
20's = 3 x 10 (30 sec. rest between sets)
DYNAMIC FLOOR PRESS:
95 x 30 (30 sec. rest then:
95 plus red mini band on each side x 5 (30 sec. rest then:
115 x 3 plus bands
135 = 3 x 3 plus bands
145 = 3 x 3 plus bands
SEATED BARBELL MILITARY PRESS TO FRONT:
Bar x 20 Explosive reps
65 x 10 same
95 x 10, 115 x 5, 135= 2 x 5, 95 x 15 behind neck
SUPERMANS:
20's = 4 x 10 (30 sec. rest between sets)
RACK LOCKOUTS: (gray power rack with 2 matts under bench)
225 x 5, 275 x 5, 300 x 5, 315 x 2 (ran out of gas = low carbs)
PREACHER CURL MACHINE: (Occlusion)
20 lbs. = 4 x 10
FRI. 2-26-10
Dynamic Sq / Dl
Dynamic Warm ups then:
Seated Calves: (Occlusion)
BOX SQUATS: (BANDS) ( just below parallel on semi soft surface)
Bar & Red Bands x 5
Bar & Purple Bands 2 x 3
Bar & Purple & Red Bands 1 x 2
Bar & Green & Red Bands 1 x 2
Bar & Green & Purple & Red Bands 1 x 2
95 lbs. Plus Green, Purple & Red Bands 3 x 2
SPEED PULLS
225 plus 30 lbs. chain around neck x 1
225 plus 45 lbs. chain around neck x 1
275 plus 45 lbs. chain around neck x 1
315 plus 45 lbs. chain around neck x 1
FRONT SQUATS (Occlusion)
50 lbs. x 20 (30 sec rest) then 10 more
PARTIAL DEADS: (Occlusion) 135 x 20
ABS circuit: (no rest until the end)
Floor Side twists: 40 reps
Leg raise / revers crunch 20 reps
bicycle crunches 30 reps
REVERSE HYPERS: (strap)
100 lbs. = 4 x 10 (30 sec. rest)
THUR 2-25-10
Max Effort Bench
General warm-ups including some light ab work then:
WIDE GRIP PULLDOWNS TO REAR - worked up with sets of 10 peak contraction sets.
REVERSE BAND BENCH (Red Mini Bands)
To Chest:
185 x 3 (paused 3rd)
205 x 3 (paused 3rd)
225 x 3 touch & go
5-Board
275 x 3 Raw & no bands
315 x 2 Raw & no bands
375 x 2 (add shirt and bands) PR with red mini bands
410 x 2 (same) PR with red mini bands
3-Board
345 x 2
360 x miss
2-Board
320 x 2 (had to grind these)
To Chest
315 x miss (back still tender from Mon squats. Could not arch into the bar)(Technique broke down)
INCLINE TRICEP EXT. (30-40 sec. rest between sets)
45 x 20
65 x 10
75 x 10
65 = 2 x 10
DUMBBELL SIDE LATERALS: (45 sec. rest time)
15's x 20 super set with Front Raise 15's x 10
25's x 10 super set with Front Raise 15's x 10
30's x 8 super set same
35's x 5 last super set
40's x 5 second static hold
15's x 20
CURL BAR CURLS: (occlusion method)
30 lbs. = 1 x 20
40 lbs. = 3 x 10
WEEK 9
MON. 2-22-10
Max Effort Sq / Dl
SLED PULLS: 45 lbs. = 8 trips of 40 yards (2 front steps, 1 each side, 2 rear steps)
COMPETITION SQUATS: (REVERSE BAND) (PURPLE BAND)
Warm ups then:
365 x 2 no wraps or straps
405 x 2 straps up / no knee wraps
455 x 2 add bands / full armor
495 x 2 same
520 x 2 same
540 x 1 same
600 x (overload eccentric to just above parallel) (bands and full armor)
PARTIAL DEADS: 135 x 20
STAGGERED DEADS; 135 = 2 x 5 reps each side, alternating sides with no rest
REVERSE CRUNCH & LEG LIFT EXT. 1 X 30
HANGING KNEE RAISE: 2 X 20 fast reps with 15 sec rest between sets
WINDSHIELD WIPERS: 1 x 20
REVERSE HYPERS: (roller pad)
100 lbs. = 2 x 20 (30 sec. rest)
Sunday 2-21-10
Dynamic Bench
BICEPS:
Dumbbell single arm curls: 15's x 20 each arm, then 15 each arm
35's x 20 alternating reps
Straight bar curls: (occlusion method) bar only = 1 x 20, 2 x 10
BENT ROWS:
Bar x 30, 95 x 15, 105 = 2 x 15 (30 sec rest)
INCLINE BENCH:
Bar = 2 x 50 (30 sec rest)
DYNAMIC BENCH: (*technique adjustments*)
Straight weight = (no accamodation)
135 = 3 x 3
155 = 4 x 3
STRICT MILITARY PRESS: (all explosive reps with no leaning)
bar x 20, 65 x 20, 65 x 10, 85 x 5, 105 x 5
115 x 5 (had to fight the leaning!)
65 x 20
DUMBBELL HAND CLEANS:
15's = 4 x 10 (15 sec rest)
SUPERMANS:
15's = 4 x 10 (30 sec. rest)
RACK LOCKOUTS:
250 x 5
295 x 5 (range shortened by 2 matts
315 = 3 x 5 (same range)
STAGGERED DEADLIFTS:
bar = 3 x 5 each side, rotating sides with no rest
HANGING KNEE RAISES:
3 x 10 fast reps with 15 sec rest between sets
REVERSE HYPERS: (Roller Pad)
100 lbs.= 2 x 15 ( 20 sec rest)
Friday 2-19-10
Dynamic Sq / Dl
Dynamic warm-ups
SEATED CALF MACHINE: (occlusion method)
BOX SQUATS: (Just bellow parallel on med soft surface)
Bar only against red mini bands 2 sets x 5
Added 15 lbs. chain around neck each set working up to 3 chains for 2 sets of 2.
SPEED PULLS:
225 lbs. = 1 x 3
Add 15 lbs. chain around neck each set of 1 single rep.
Worked up to 4 chains around neck.
FRONT SQUATS: (on natural squat machine) (occlusion method)
machine weight only= 2 x 20
BAND LEG CURLS: (against red mini bands) (occlusion method)
BOX JUMPS:
38" box = 3 x 5 reps
ABS:
Band crunches against red mini bands
REVERSE HYPERS: (strap)
100 lbs. = 3 x 15
Thur. 2-18-10
Max Effort Bench
General Warm-ups
LATS:
Wide grip pulldowns to rear: (sets of 20,15, then 3 x 10, 1 x 20)
BENCH: (Repetition Method) (30 sec rest between all sets and exercises)
Incline dumbbells: 50's = 2 x 15
Stability Ball Dumbbell Press:50's = 2 x 15
Incline Bench: Bar x 30
DELTS: (40 sec rest on all sets)
Dumbbell Side Laterals: 15's x 20, 25's = 2 x 10
Rear Delts on Pec Dec: 2 x 20
TRAPS:
Rear grip Shruggs: 135 = 3 x 10 (peak contraction) (40 sec rest between sets)
TRICEPS:
Dumbbell behind head ext. (occlusion method) 50= 2 x 20, 1 x 15
Pushdowns with v-bar: (occlusion method) weight? a couple high rep sets.
BICEPS:
Straight bar: (occlusion method) 2 x 20, 1 x 15
WEEK 8
MONDAY 2-15-10
Max Effort Sq / Dl
SLED PULL: 45 lbs. = 8 trips of 40 yards. (3 trips rear steps, 1 trip for each side, 3 trips forward steps)
STANDING CALVES: (occlusion method)
20 lbs. = 20 reps then: (peak contraction and rest pause until know more reps could be completed)
20 lbs. = 1 x 10 stretch contraction
LEG PRESS CALF RAISES: (occlusion method)
2 plates each side: 2 sets x 10 peak contraction
2 sets x 10 full range
COMPETITION SQUATS: (straight weight / no accommodation) (3 x 3's)
Warm - ups then:
315 x 3
365 x 3 straps down
405 x 3 full armor (all about parallel depth)
425 x 3 full armor (only first rep broke parallel)
455 x 3 full armor (reverse band) (first rep broke parallel)
500 x 3/4 squat single (reverse band & full armor)
550 x 1/2 squat single (reverse band & full armor)
585 x walk out
DIMMELS: done on natural squat machine (occlusion method)
90 lbs. = 1 x 10
110 lbs. = 2 x 10
PARTIAL DEADS:
135 lbs. = 1 x 20
ONE SIDED PULLS: (regular bar)
45 lbs. on one side of bar, five reps alternating sides nonstop to complete 15 each side.
PLATE PULL THROUGHS:
100 lbs. x 1 trip across gym and back.
REVERSE HYPERS: (roller pads)
150 lbs. = 4 x 10
Sunday 2-14-10 (7:30 A.M.)
Dynamic Bench
General Warm-up
ONE ARM ROWS: (using T-bar) (1 minute rest between sets)
45 lbs. = 10 each side
70 lbs. = 2 x 10 each side
BARBELL BENT ROWS:
95 lbs. = 2 x 15 (30 sec. rest between sets)
INCLINE DUMBBELL PRESS: (approx. 45 sec. rest between sets)
45's = 1 x 20
50's = 1 x 15
55's = 1 x 15
DYNAMIC BENCH PRESS: (chaos method using red mini band)
115 lbs. = 6 sets x 3 (rotating grips)
STRICT BARBELL OVER HEAD PRESS: (using strict form with no leaning)
75 lbs. x 10
85 lbs. x 10
95 lbs. x 10
95 lbs. x 10
CABLE BLITZ:
20 lbs. = 10 each: high pulls then low pulls x 2 sets with no rest.
CLOSE GRIP BENCH: (mid range to lockout range) (occlusion method)
135 lbs. x 30 (30 sec rest then next set)
135 lbs. x 10
DUMBBELL TRICEP EXT. BEHIND HEAD: (occlusion method)
50 lbs. x 10 (30 sec rest)
40 lbs. x 10
LYING CABLE CURLS: (occlusion method)
50 lbs. = 3 x 10 (peak contraction with 20 sec rest between sets)
FRIDAY 2-12-10
Dynamic Sq / Dl
Dynamic warm-ups then:
SEATED CALVES: (Occlusion method)
LEG PRESS CALF RAISES: (occlusion method)
BOX SQUATS: (Just below parallel on med soft surface)
(against chocked red mini bands)
Warm-up then:
185 = 3 x 2
205 = 5 x 2
SPEED PULLS:
225 x 5
225 =3 singles (with 30 lbs. chain round neck)
FRONT SQUATS ON SQUAT MACHINE 2 x 20 (occlusion)
superset with:
HAMSTRING CURLS against red mini bands: 3 x 20 (occlusion)
HAD TO CUT ASSIST WORK SHORT DUE TO HEAVY SNOW!
THUR. 2-11-10
MAX EFFORT BENCH
General warm-up then:
LATS
Pulldowns to rear: worked up to 1 set of 10 to failure the 1 drop set.
REVERSE BAND BENCH: (Purple Band) (EXPERIMENTAL SET UP)
TO CHEST Raw:
Worked up to: 185 x 2, 205 x 2, 225 x 2 (all touch & go)
5-BOARD
275 x 2 Raw
4-BOARD
335 x 2 Shirt *
365 x 2 Shirt *
3-BOARD
350 X 2 Shirt *
2-BOARD
350 x 2 Shirt * (missed groove on 2nd rep... had to grind it out)
1-BOARD
350 X 1 Shirt * (had to grind it!)
ROLLBACKS: (occlusion method)
25's = 5 x 10 (30 sec. rest)
DELTS:
Rear Laterals done on pec dec machine:20lbs. x20, 30lbs. x 12, 30lbs. x 10, 20lbs. x 20
superset with
Dumbbell side laterals: 15's x 20, 20's x 12, 25's x 10, 30's x 8, 35's x 5
TRAPS:
Seated Dumbbell Shrugs: (occlusion method & peak contraction)
50's x 10, 40's = 2 x 10
HACK SQUAT MACHINE SHRUGS: (peak contraction method)
1 plate on each side x 20
2 plates = 2 x 10
BICEPS: (occlusion method)
Preacher Curl machine = 4 x 15-20 reps, (partial reps with peak contraction)
TUE. 2-9-10 / 6:00 A.M.
CARDIO: moderate 20 minutes on treadmill
Then 20 push ups & 40 bicycle crunches.
Stretch lower back & hamstrings.
WED. 2-10-10 / 6:00 A.M.
CARDIO: moderate 15 minutes on treadmill
Then 20 push ups & 50 bicycle crunches.
Stretch lower back & hamstrings.
WEEK 7
MON 2-8-10
Max Effort Sq / Dl
General Warm-up then:
Standing Calves: (occlusion method with peak contraction and stretch contraction)
SLED PULLS: (8 trips of 40 yards alternating forward and backward steps)
DEADLIFT FROM FLOOR: (85% of projected max = 445)
Warm-up then:
365 x 3 straps down
405 x 3 straps down
445 x 3 straps up (actually had some speed on these reps)
445 x 3 straps up
445 x 3 straps up (no problem... had one or two more reps in me)
PULL THROUGHS:
100 lbs. = 3 x 10 (30 sec. rest)
STANDING LEG CURLS: (occlusion method)
5 reps alternating sides until I could not complete 5's anymore.
CORE:
Onesided deadlifts using fat bar.
(25 lbs. on one side of bar doing five reps alternating sides nonstop to complete 15 each side.)
REVERSE HYPERS: (roller pad)
150 x 10
180 = 3 x 10
(Pulls felt good today... everything on track with some to spare.)
SAT. 2-6-10 8:00 A.M.
Cardio: 20 minutes moderate treadmill work
10 for 10's (start with 1 push up and 10 squat thrusts. Subtract one thrust and add it to the push ups until you get 10 push ups and one squat thrust. Push yourself and go non-stop!)
Sunday 2-7-10 (8:00 A.M.)
Dynamic Bench
Warm-ups then:
FACE PULLS:
70 lbs. = 1 x 20
80 lbs. = 2 x 10
70 lbs. = 1 x 20
UPPER CHEST:
Incline bench: Bar x 40 reps, 15 sec rest then 20 reps
Incline Dumbbell Press: 50's = 2 x 15
DYNAMIC BENCH:
(Chaos method) 105 lbs. plus 8 lbs. dumbbell attached for chaos.
8 x 3 dynamic reps
CLOSE GRIP: (occlusion method) (mid range concentrating on elbow flare)
135 lbs. = 1 x 20
30 sec rest
135 x 10
SEATED DUMBBELL TRICEP EXT: (occlusion method)
50 lbs dumbbell = 1 x 10, 1 x 6, 1 x 5 (rest pause method)
DELTS:
T-Bar Press superset with Cable Blitz
T-bar:10 lbs. = 2 x 20
Cable: 15 lbs.= 20 each of, overhead pulls & low pulls.
BICEPS: (occlusion method)
Curl Bar: 40 lbs. = 1 x 20, 2x10
Friday 2-5-10
Dynamic Sq / Dl
General Warm-ups
PLATE CARRY MEDLEY:
(Carry plates fast as possible appox. 25 ft. from weight tree and place on 40 inch table one plate at a time, then return plates one at time back to tree.) (Equals 8 trips for each lbs. plate used)
Plates used: four 25's, four 45's, four 100's
(Time to complete = approx. 5 minutes)
BOX SQUATS: (just below parallel on semi soft surface)
Warm-up then:
185 = 2 sets of 2
225 = 6 sets of 2
245 = 2 sets of 2
SPEED PULLS:
225 x 5
275 = 5 singles
PARTIAL DEADS: (occlusion method for hamstrings)
135 x 20
135 x 10
FRONT SQUATS ON NATURAL SQUAT MACHINE:
No weight = 2 x 20 (occlusion method for quads)
AGILITY JUMPS: (4 inch tall box x 20 inches wide)
Jumped from side to side over box landing on both feet, fast a possible for 2 sets of 20
CORE:
Floor side twists touching palms to floor 2 x 25
Side crunches holding heels off floor 1 x 20
Leg lift ext. rotated with reverse crunches 1 x 30
Thur. 2-4-10
Max Effort Bench
General Warm up then:
LATS:
Wide Grip Pulldown behind neck:
Worked up to 100 lbs. for 1 set of 10 (peak contraction method)
Drop Sets:
100 x 10
80 x 10
60 x 10
70 x 15
REVERSE BAND BENCH: (Red Mini Bands)
Warm up to chest: (no bands)
185 x 5 (paused 5th rep)
205 x 2 (paused 2nd rep)
225 x 2 (touch & go)
5-BOARD
275 x 2 (no bands)
315 x 2 (no bands)
365 x 2 (add shirt & bands)
405 x 2 (shirt & bands)
3-BOARD
335 x 2 (shirt & bands)
355 x 2 (shirt & bands)
2-BOARD
320 X 2 (shirt & bands)
1-BOARD
315 X 2 (had a little help on 2nd rep)
TO CHEST:
315 x 1 (had a touch to get in groove mid range) (did not drive bar into proper path)
***Objective today was to push raw work up slightly and handle
more lbs. and volume on high boards then work down
pre-exhausted.***
***Reduced band assistance by using Red mini bands in place of
purple bands***
INCLINE TRICEP EXT: (using curl bar)
45 lbs. = 1 x 20
65 lbs. = 1 x 10
75 lbs. = 1 x 10
45 lbs. = 1 x 15
DUMBBELL SIDE LATERAL RAISES:
15's = 1 x 20 (30 sec. rest)
25's = 1 x 10 (45 sec. rest)
35's = 1 x 7 (cheat reps)
15's = 1 x 15
SEATED DUMBBELL HAND CLEANS:
20's = 3 x 10
WEEK 6
Mon. 2-1-10
Max Effort Sq / Dl
Sled Pulls: (YES... IN THE SNOW!) (That's not a reason to not do it!)
55 lbs. = 8 trips of 40 yards (4 front and 4 backwards alternating)
Squat: (Reverse Band / Competition squats)
warm up then:
275 x 3
315 x 3 straps down / no bands
365 x 3 straps down / no bands
405 x 3 straps down / add bands / add knee wraps
435 x 3 full armor / with bands
455 x 3 same
485 x 3 same
500 x 1/2 depth / full armor with bands
545 x just lifted out of the rack and hold for 3 seconds. Did this for 3 reps.
(Did not step back and set up with 545)
Dimmels in Squat Machine:
90 lbs. = 1 x 10 (40 sec rest)
110 lbs. = 2 x 10 (40 sec rest)
Wide leg Crunches:
45 lbs. = 3 x 10 (30 sec rest)
Reverse Hypers:
150 lbs = 3 x 10 (roller pad)
Standing Calves: (occlusion method & peak contraction method)
20 lbs. = 1 x 20
2 x 10 then rest pause for 5 more reps.
20 lbs. = 1 x 10 (stretch contraction method)
(Today got CNS a feel for some real weight for a change)
Everything felt good and on track for something big!
Sunday 1-31-10 (8:30) (YES! WENT TO THE GYM IN THE ICE!)
Dynamic Bench
General overall warm ups
T-Bar Rows:
45 lbs. = 1 x 20
70 lbs. = 1 x 20
90 lbs. = 1 x 10
115 lbs. = 3 x 10
Upper chest work:
Dumbbell Incline press:
45's x 20
55'x = 2 x 15
Dynamic Push ups:
3 x 3 reps onto 4 inch boxes
3 x 3 reps onto 10 inch boxes
3 x 3 reps with mini band onto 4 inch boxes
Shoulder Press (Delt Machine)
50 lbs. = 1 x 10
70 lbs. = 1 x 10
80 lbs. = 1 x 10
90 lbs. = 1 x 10
10 lbs. = 1 x 5
Rack Lockouts (3 mats under bench to increase range)
225 x 5
275 x 5
315 x 5
Close Grip Bench (occlusion method)
135 = 1 x 30
Dumbbell Ext. behind head
45 = 1 x 20
55 = 2 x 10
Biceps: (occlusion method)
Dumbbell curls
25's = 1 x 20
1 x 10
Preacher Curl machine
20 lbs. = 2 x 20
Friday 1-29-10
Dynamic Sq / Dl
Dynamic Warm ups then:
Standing Calves: (occlusion method) & (peak contraction method)
20 lbs. = 1 x 20
3 x 10
Finished with one set of 10 using stretch contraction method.
Box Squats: (Hard surface just below parallel)
warm up the:
185 x 2 (4 sets)
225 x 2 (6 sets)
Speed Pulls:
225 x 5 (prep set)
275 x 1 (5 single rep sets)
Partial Deads: (occlusion method)
135 = 1 x 20
1 x 10
Front Squats in squat machine (occlusion method)
machine = 1 x 20
Abs:
Reverse crunches on bench
2 x 25
Reverse Hypers: (roller pads)
100 lbs. = 3 x 15
Thru. 1-28-10
Max Effort Bench
(Rep / volume day)
General upper body warm-up with various light movements.
Lats: (Pulldowns)
Warm ups then:
(1 min rest between sets)
2 work sets x 10 to rear: (used lighter lbs. and concentrated on stretch and contraction)
2 work sets x 10 to front: (same protocol)
Traps:
Seated Dumbbell shrugs superset with cable shrug static holds for time.
(concentrating on stretch and contraction with dumbbell shrugs)
(1 minute rest between sets)
35's x 20 / cable shrug static hold = 50 lbs. for 30 seconds)
45's x 15 / cable shrug static hold = 50 lbs. for 30 seconds)
45's x 12 / cable shrug static hold = 50 lbs. for 30 seconds)
Traps:
Hack squat machine shrugs (40 sec rest between sets)
machine x 12
50 lbs. x 12
90 lbs. x 10
Incline Dumbbell Press (40 sec rest between sets)
50's x 20
60's x 20
45's x 20 (this set on stability ball)
Flat Bench Dumbbell Flyes
30's x 12 (3 sets) (40 sec rest)
Delts:
Seated Dumbbell Press superset with side laterals (1 min rest between sets)
Presses = 30's x 20 super set with laterals = 15's x 20
Presses = 30's x 20 super set with laterals = 20's x 15
Laterals = 25's x 10
Rear Delts:
Supermans = 20's x 10 (3 sets) (30-40 sec rest)
Triceps:
Close Grip using curl Bar: (occlusion method)
70 lbs. x 15
120 lbs. x 10 (3 sets) (40 sec rest)
Pushdowns: (v-bar) (occlusion method)
75 lbs. x 15
75 lb.s = 3 sets x 10 (30 sec. rest)
Biceps:
Curl bar curls (occlusion method)
40 lbs. x 20 (2 sets) (30 sec rest)
Dumbbell Curls (occlusion method)
20's = 3 sets x 10 (30 sec. rest)
WEEK 5
Mon. 1-25-10
Max Effort Sq / Dl
No sled pulls today (Energy levels a little low today, so took a break from the extra work)
Standing Calves: (occlusion method)
20 lbs. = 1 x 30
2 x 15
90 lbs. (non-occlusion)
2 x 20
Competition Squats: (reverse band)
warm ups then:
315 x 5 straps down
365 x 5 (add reverse band)
365 x 5 (reverse band & 50 lbs. chain = 420 at top & approx. 320 in the whole) straps up w/ knee wraps
315 x 5 (straight weight with straps down)
(overloaded top end today to prepare the CNS for upcoming 3 x 3's)
(Threw in the towel. Energy levels low and everything feeling too heavy)
Sat. 1-23-10 (Trained Sat morning with Ript24 gang in Easley S.C. instead of Sunday morning)
Dynamic Bench
Chest Supported Rows
70 x 15
90 x 15
105 x 10
120 x 10
120 x 9
70 x 20
Dynamic Bench (against mini band)
105 x 3 (2 sets)
115 x 3 (2 sets)
125 x 3 (4 sets)
Barbell Front Presses
95 x 10
105 x 8
115 x 8
95 x 10
Rack Lock Outs
225 x 5
275 x 5
315 x 5
335 x 5
Close Grip Bench
135 x 30
(Skipped bicep work to give tendons a break in that area)
Thur. 1-21-10
MAX EFFORT BENCH
Wide Grip Pulldowns:(to rear)
worked up to: 95 lbs. x 12 / 105 lbs. = 3 x 10
Close Grip Pulldowns: (to front)
70 lbs. = 3 x 12
Incline Dumbbell Press:
45's = 1 x 15
55's = 1 x 15
Bench: warm up then:
5-board
225 x 5 Raw
275 x 5 Raw
4-board
315 x 5 Shirt
2-board
245 x 5 Shirt
260 x 5 Shirt
275 x 4 Shirt (missed 5th rep)
5-board
365 x 2 Shirt
Dumbbell Hand cleans:
20's = 2 x 10 (15 sec rest)
Dumbbell Side Laterals:
15's x 20 (all sets about 20 sec. rest)
25's x 10
30's x 10
15's x 15
Bent Dumbbell Laterals:
35's = 3 x 10 (about 30 sec. rest)
Rollbacks:
35's = 3 x 10 (30 sec rest)
Pushdowns with purple band:
1 x 20
Dumbbell Curls: (Occlusion method)
20's = 1 x 20
20's = 1 x 10
Curl Bar Curl: (Occlusion method)
20 lbs. on bar = 1 x 20
WEEK4
Monday 1-18-10
MAX EFFORT SQ / DL
Sled Pulls: ( 8 trips of 40 yards with 55 lbs. / Alternating forward and backward trips)
Standing Calves: (Occlusion method)
20 lbs. = 1 x 20 / 1 x 15 / 1 x 10
Deadlift: (from floor) (80%)
Warm - ups then:
315 x 5 straps down
365 x 4 straps down
405 x 2 straps down
425 x 4 straps up
425 x 4 straps up
425 x 4 straps up
Plate Pull Throughs:
70 lbs. x 20 steps
90 lbs. x 12 steps
105 lbs x 10 steps
Hamstring Curls with mini band: (Occlusion method)
2 x 20
Wide leg crunches:
45 lbs = 1 x 12
45 lbs plus 25 lbs chain around neck = 1 x 10
45 lbs plus 50 lbs chain around neck = 1 x 10
Reverse Hypers: (roller pads)
150 lbs. = 3 x 12
Sunday 1-17-10
Dynamic Bench
Treadmill: 10 minutes
Upper body warm-ups then:
Bent Barbell Row: Warm-up to 135 = 3 x 15
Incline Flyes: 25's = 2 x 20
Incline Dumbbell Press: 50's = 1 x 15
Dynamic Push-up jumps: 1 x 5 onto 4 inch boxes / 1 x 5 onto 10 inch boxes
Dynamic Bench: (against mini band)
worked up to: 115 = 3 x 3 / 125 = 3 x 3 / 135 x 2 x 3
Barbell Press: (to front)
95 = 1 x 12
105 = 1 x 10
115 = 1 x 10
95 = 1 x 15
Rack Lockouts: (2 mats under bench / increasing range of motion slightly)
225 x 5
275 x 5
315 x 5
Curl Bar curls: (Occlusion method)
20lbs. = 2 x 20
Dumbbell Curls: (Occlusion method)
15's = 2 x 20
Thur. 1-14-10
Max Effort Bench
Pulldowns to front: (wide grip)
worked up from 20 reps to a couple heavy sets of 10
Bench Pullovers: (with curl bar)
3 x 10
Bench:
Warm ups then:
185 x 3 Raw (paused last one)
205 x 3 Raw (paused last one)
5-board
225 x 5
275 x 3
295 x 2
335 x 2 started Katana shirt
3-board
315 x 2
2-board
300 x 1 ( missed second rep) It is official "I HATE MY KATANA ANGLE SLEEVE SHIRT"
5-board
365 x 2
405 x 1
Dumbbell power cleans
15/s = 3 x 10 (10-15 seconds rest)
Dumbbell side laterals:
20's = 2 x 15
25's = 1 x 12
30's = 1 x 8 (forced 2 more)
Rollbacks: (approx. 30 seconds rest)
30's = 1 x 10
35's = 2 x 10
Curl Bar curls: (occlusion method)
20 lbs. = 2 x 20
Machine curls: (partial reps)
20 lbs. = 1 x 12
(15 seconds rest then)
full range:
1 x 12
WEEK 3
Mon. 1-12-10
Max Effort Sq / Dl
Sled Pulls: (8 trips of 40 yards: 2 forward, 2 backward, 1 each side w/ 55 lbs.)
Standing Calves: (Occlusion Method) 1 x 30, 3 x 15
Competition Squats: (Straight Weight with no accomodation)
Warm up then:
315 x 5
335 x 5
365 x 5
385 x 5 straps up & knee wraps
405 x 3 straps up & knee wraps
315 x 5 straps down and no knee wraps
Hamstring Curl on standing ham curl machine: (occlusion method) 1 x 15, 2 x 10 each leg
Wide leg crunches with 45 lbs. = 3 x 10
Reverse Hypers: (using pads) 150 lbs. = 3 x 10
Max Effort weight moved good, but CNS and erectors still adapting to the load.
Not bad. Everything on track!
Sunday 1-10-10 (7:30 a.m.)
Dynamic Bench Day
8 minutes on treadmill to get loose and warm.
Upper Back (rowing movement)
Warm-ups then:
Barbell Bent Rows 135 = 3 x 15
Upper Chest (pre-exhaust)
Incline Dumbbell flyes:
25's = 1 x 20
Incline Dumbbell Press:
55's = 1 x 15
Dynamic Bench Press (using mini band)
Warm up to working weight then:
135 plus mini band = 9 x 3 rotating grips
Pec Deck (Finish upper pecs and aid recovery of lifters clavicle issue)
20 lbs. = 2 x 15
Seated Front Press (barbell) (Occlusion Method)
95 x 15
95 x 15
115 x 10
Close Grip Bench (Mid Range) (Occlusion Method)
135 = 3 x 15
Curl Bar Curls (Occlusion Method)
10 lbs. on each side = 2 x 15
Tricep Rope Pushdowns (Occlusion method)
50 lbs. = 2 x 15
Concentration Curls (Occlusion Method)
20 lbs. = 2 x 10 each arm
Friday 1-8-10
Dynamic Sq / Dl
Dynamic Warm-ups
Seated Calves: (Occlusion method) 1 x20, 3 x 15
Dynamic Box Squats: (mini band) (135 bar weight)
10 x 2 dynamic reps
Machine Front Squats: (Occlusion Method)
3 x 15 reps (machine weight)
Partial Deads (Occlusion Method)
135 =1 x 20
135 =1 x 15
Wide leg crunches:
45 lbs. = 2 x 15
Floor leg raises / reverse crunches
1 x 25
Reverse Hypers
100 lbs. = 2 x 15 using strap
Hamstring and glute tie-ins were still sore and tender from Monday deep reverse band squats.
Backed off on box squats and accommodated slightly due to this. Also implemented Occlusion Method to limit pushing assist work too hard and aid recovery.
Max Effort Bench
Thursday 1-7-10
Lat work:
Wide Grip pulldowns behind neck: 4 x 10 progressive sets
Close Grip with Rope to chest: 3 x 15
Reverse Band Bench: ( Purple Band) RAW
Warm up to chest:
135 x 10
155 x 5
185 x 3 (paused last rep)
205 x 3 (paused last rep)
5- Board
245 x 5
275 x 3
295 x 3 (Add Reverse Band)
3- Board
275 x 3 w/band
295 x 3 w/band
225 x 20 w/band
Energy levels a little low and everything feeling heavy. So missed the correct progression on 3-board. Decided to back off and finish up with reps then move on.
Delts:
3 supersets with side laterals and rear laterals
1 heavy set afterward with 30's and 40's
Tris:
Band Pushdowns: 2 x 20
Behind head dumbbell ext. w/ 60. 2 x 10
Biceps:
Curl Bar x 20
20 lbs. 2 x 12
Preacher Curl Machine
1 x 20
2 drop sets of 15
WEEK 2
Max Effort Sq / DL 1-4-10
Sled Pulls: (6 trips of 40 yards: 3 forward, 3 backward rotating between them w/ 55 lbs.)
Standing calves: worked up to sets of 10 with a plate and a 25 on each side then forced rep
sets of 5 w/ 10 second rest periods, until I could not take it anymore.
Reverse Band Competition Squat: (purple band) (no straps, knee wraps or wrist wraps)
warm up then:
275 x 5
315 x 5 start bands
345 x 5
375 x 5
400 x 5
415 x 5
405 x 5 (first rep with 15 lbs. weight releaser on each side) (435 on top of first rep)
315 x 10 (reverse band)
Dimmels:
135 x 10
155 x 10
155 x 10
Core:
No core work. All core and stabilizers were rocked indirectly from the heavy sets of 5. No need to push everything too far this week.
Reverse Hypers:
150 x 15
170 x 15
CNS took a shot today! This was a big load for week 1 of max effort squats. Though everything felt heavy and seemed to be a struggle, numbers are well above previous numbers at this point in training. The preparation phase is never any fun at all and always sucks! The importance of this phase can't be stressed enough though. Looking forward to getting past it and getting into the peaking phase.
Dynamic Bench 1-3-10
Chest supported Dumbbell rows
4 x 10 progressive weight
Incline Dumbbell flyes
25 x 10
35 x 10
40 x 10
Dynamic Bench Press
9 x 3 reps rotating grips
Shoulder Press Machine
3 x 10
Rack lockouts: (2 mats under bench)
225 x 5
275 x 5
315 x 5
Curls with curl Bar
3 x 20
Dynamic Sq / Dl 1-1-10
Dynamic warm ups
Seated calves: worked up with sets of 10
Box Squat below parallel on foam surface
50% 10 sets of 2 (last three sets added chains each set) (last set 305 on top)
Speed Deads off floor
approx. 45% with 25 lbs chain
5 singles
Low box jumps from approx 10 inch box onto bench
2 sets of 5 reps
Ab crunches on bench
2 x 25 reps
Reverse Hypers
150 lbs. = 3 x 12
Max Effort Bench 12-31-09
Wide Grip Lat pulldowns to the rear
3 x 10
Close Grip pulls to front
3 x 10
1 x 20
Reverse Band Bench
Warm up then:
5 Board
225 x 5
250 x 5
275 x 3
315 x 3 start shirt & bands
335 x 3
4 Board
335 x 3
355 x 3
3 Board
335 x 3
350 x 3
365 x 3
Dumbbell side laterals superset with rear laterals
3 x 10 supersets
Tricep Push Downs with purple band
2 x 20
Biceps
light hammers 3 x 10 each arm
concentration curls 2 x 15 each arm
WEEK 1
Max Effort Sq / Dl 12-28-09
Sled Pulls: 9 trips of 40 yards with 45lbs. alternating front, backwards and side steps
Calves: Standing calf raises: worked up to 3 x 10 with 4 plates
Deadlifts: Pull from floor (77.5% of projected pull) 3 x 5 reps
warm up then
365 x 5
405 x 3 sets of 5 (straps down on all) good reps! No grinding reps!
Pull throughs:
3 x 10 heavy
Wide leg crunches: 45 lbs. plus 25 lbs. chain around neck
2 x 15
Reverse hypers:
150 lbs. x 10
170 lbs. x 2 sets of 10
Mon. 11-9-09
DE-LOAD WEEK: Sq / Dl
Dynamic Warm-ups then:
SLED PULLS: 8 trips of 40 yards (4 front and 4 backwards with 45 lbs.)
STANDING CALVES: 5 x 10 with 90 lbs.
FRONT SQUATS: 2 x 12 with bar only
PARTIAL DEADLIFT: 1 x 20 with 135 lbs.
STACKED 100 lbs. plates onto reverse hyper machine and back down for a total of 10 lifts.
Every rep was from full squat position and back to that point.
WIDE LEG CRUNCHES: 1 x 20 with 25 lbs.
REVERSE HYPERS: 4 x 15 with 100 lbs. using strap
I AM READY!
MANY IBP RECORDS WILL FALL SAT. 11-14-09!
Thur. 11-5-09
Max Effort Bench
This is my last Max Effort bench day before the N.C. Push Pull event in Shelby.
Lat work: 4 sets x 15
Bench:
Warm-up to chest then:
5-board raw:
225 x 3
275 x 3
315 x 3 shirt
1-board shirt
275 x 1 (blew it up)
2-board shirt
300 x 1 (blew it up)
3-board shirt
315 x 1 (blew it up)
Everything is on track and ready to go!
Mon. 11-2-09
Max Effort Sq / Dl
Bodyweight 154
This is my last max effort sq/dl day before the N.C. Push Pull Event in Shelby.
Sled Pulls w/ 45 lbs. plate (6 trips of 40 yards)
Donkey Calf Raises: 5 sets of 20 reps
Deadlifts from the floor: (Competition pulls with full armor)
Warm - ups then:
365 x 2 straps down
405 x 2 straps down
425 x 1 straps down
445 x 1 straps up
*475 x 2 straps up* (PR)
Partial Deads: 2 x 20 with 135
Wide leg crunches: 3 x 10 with 45lbs. plate
Reverse Hypers: (Using strap)
5 x 10 with 100 lbs.
Dialed in nicely now and ready to roll!
Planning to slaughter the 165's record book on the 14th!
Thur. 10-29-09
Max Effort Bench
Last true max effort day before the IBP N.C. Push /Pull 11-14-09
Phase 1 of de-load
Light Lat work for warm-up to get the stiffness out from Mon's Max Effort Squat.
Pulldowns = close grip = 75 lbs. = 4 x 15 contracting the upper back
Dumbbell incline presses= 50's = 2 x 15
Bench warm - up to chest up to 185 x 3 paused
then:
4-board raw = 225 x 3, 250 x 3
4-board shirt = 275 x 3
5-board shirt = 315 x 3
2-board shirt = 275 x 1
Then:
Hit opener (275) on chest with pause. (Missed technique and had to man it up)
Hit opener (275) on chest with pause. (Got the technique right and blew the weight up!)
Hit 2nd attempt on 2-board (300) Easy!
Hit 3rd attempt on 3-board (310) Slow but pretty good.
Was working a different shirt which took some adjusting, but all seems to be good.
Roll backs: 30's = 4 x 10
Band pushdowns = 2 x 20
Lateral raises = 20's 3 x 10
Rear laterals = 30's 3 x 10
Light Hammer curls = 30's = 3 x 10 each arm
Curl Machine = 3 x 10
concentratiion curls = 3 x 10 each arm
Thur. 10-8-09
Max Effort Bench
Decided to do more of a bodybuilding workout today, just to break away from the same old thing. Still kept the max effort bench in tact but raw today.
Wide Grip Pulldowns progressive 5 x 10
Incline Flyes: 1 set x 10 with 25's, 35's, 40's.
Bench Press:
After warm-ups:
185 x 3 Paused
205 x 3 Paused
215 x 3 Paused
225 x 1 Paused (Had one more, maybe 2 more, but also a novice spotter, so racked it early)
240 x 1 Paused ( had a little more and only 15 lbs. off my PR at a higher bodyweight)
Pretty happy with that, since I don't do a lot of raw max effort training.
Rollbacks:
5 x 10 w/ 30's
Rope pushdowns:
50 lbs. = 2 x 10 holding contraction every rep.
Barbell hand cleans:
Bar only = 3 x 10
Rear Laterals:
30's = 3 x 10
Delt Superset: (Side Laterals & Dumbbell front raise)
20's = 3 supersets x 10 each movement
Hammer Curls:
45's = 3 x 5 each arm
Concentration Curls
20 lbs. = 3 x 10 each arm
Good upper body pump!
Felt like a bodybuilder!
Mon. 10-5-09
Max Effort Sq / Dl
Trained at another gym, so no sled pulls today.
Did Dynamic day warm-ups and standing calves.
Reverse Band Competition Squats: (Purple Light Band chocked once)
Warm-ups then:
315 x 3 no straps / no bands
365 x 3 bands / straps down
405 x 3 bands / straps down
445 x 2 bands / straps down (had another one, but bar was slipping off due to being bent and slick)
475 x 1 bands/ full armor
500 x 1 bands / full armor (PR)
315 x 8 no bands / straps down
Hypers = bodyweight x 20
no assist work: CNS was sizzling.
Fri. 10-2-09
Dynamic Sq / Dl
Dynamic warm-up and calf work.
Box Squat (foam surface, parallel with no weight / approx 2 inches below with work weight)
225 (50%) = 8 sets x 2
(No speed pulls this week)
Tire Flip (170 lbs.) = 20 flips
Variety of plyo jumps on and off tires
40 inch jump from squat position = 2 x 3
43 inch jump from squat position = tried 2 singles, got there but could not stay up.
Stiff Leg Deads = Bar only = 3 x 20 reps
Abs: Floor twists with 35 lbs. = 2 x 20
Abs: Hanging windshield wipers = 2 x 20
Mon. 9-28-09
M.E. Sq / Dl
Warm-ups and calves
Sled pulls with 35 lbs. 6 trips x 40 yards
Alternating forward and backward pulls
Reverse Band Deads from the floor (purple light bands)
warm up sets leading to:
545 x 3 PR
545 x 3 PR
545 x 3 PR
all full armor
No assist work. Deads were tough and taxing so moving on to core work.
Wide Leg crunches with 45 lbs.
3 x 12
Reverse Hypers
150 lbs. = 1 x 12
200 lbs. = 2 x 12
Mon. 9-22-09
Max Effort Sq.
Bodyweight = 153
Standing Calves: progressive sets of 10, then drop sets of 5
Sled Pulls: 35lbs. 4 trips of 40 yards (2 backward walk & 2 forward walk)
Parallel Box Squat: (Reverse Band)
Warm-ups then:
315 x 3
365 x 3
400 x 3
430 x 3
455 x 3
475 x 1
Wide Leg Crunches with 35 lbs. 2 x 15
Reverse Hypers 150 lbs. 2 x 12
This was the first max effort sq day with this much volume using these lbs. Since my hamstring & hip injuries. So I cut the assist down. Everything seems to be good to go.
Friday 8-28-09
Speed Sq/Dl
Dynamic warm-ups & stretching
Box Squats: (just below parallel height)
50% = 225 x 20 reps
50% = 225 x 15 reps
This was not dynamic reps, but to bring up the squat OGC (overall general conditioning) after my hamstring pull a few weeks ago.
"Give this approach a try for a change of pace or break from the normal routine."
Speed Pulls:
275 x 1 with 15 lbs. chain hanging on neck
275 x 1 with 25 lbs. chain hanging on ne