Woke up this morning with a very stiff lower back. Not like a lifting injury pain, more like a "slept weird" pain. Did not effect my workout at all though. No pain whatsoever while deadlifting. I was prepared to lay off today but it felt fine.
Here's what I did today:
Rack deadlift (2 holes up)- 135x3, 225x3, 315x3, 405x1 added straps and belt, 495x1, 585x1, 615x1 (new PR!), took away straps 465x3 (new PR!)
(in between sets I did 5 sets of 12 neck flexion)
12 inch box SSB Squat- 235x3,3,3,3
(in between sets I did 5 sets of 12 reps triceps extension)
Leg curls- 3 sets of 12 reps
Wednesday, September 29, 2010
Workout #2/ week 8
Well, after talking to a few "real" experts in the field, I have figured out how I can alter my bench routine to make it more suitable to increase my RAW bench max. I didn't quite realize it, but all my max effort movements I was performing in training were pretty much geared towards increasing a shirted bench max. I need to do more max effort movements off my chest versus alot of board and rack pressing. I will start throwing in more decline, swiss bar, and dip type movements into the routine. Hopefully this will "rejuvinate" my stagnant bench press.
here's what I did yesterday:
TGU's- 16 x 6 min (4/4)
VWC style snatches- 16 kg x 7 reps x 27 rds (189 reps in 13.5 min.)
KB military press- 32 kg x 16R/ 15L, 12/11, 9/9
Lat pulldown- 5 sets of 5 reps
Band pullaparts- 2 sets of 20 reps
here's what I did yesterday:
TGU's- 16 x 6 min (4/4)
VWC style snatches- 16 kg x 7 reps x 27 rds (189 reps in 13.5 min.)
KB military press- 32 kg x 16R/ 15L, 12/11, 9/9
Lat pulldown- 5 sets of 5 reps
Band pullaparts- 2 sets of 20 reps
Monday, September 27, 2010
Workout #1/ week 8
Just didn't have it on the bench press today. This is the first time in this cycle that I missed hitting the reps that I wanted to get with a particular weight. I was suppose to hit 325x3 and it felt like it weighed 425! I attempted 315 for 3 but only got 2 (I've hit this for 7 in the past!). I am gonna make some changes in the coming weeks. I have about 8 weeks to go before my contest so I have plenty of time to make adjustments.
Here's what I did today:
Bench press- 45x20, 135x5, 225x3, 275x1, 325x2, 315x2, 305x3,3
(in between sets I did 5 sets of 12 neck extensions)
Flat DB press- 90's x 12, 10
Deadlift- 275+30 lbs chain x 3, 275+40 lbs chain x 3, 275+50 lbs chain x 3, 275+60 lbs chain x 3
(in between sets I did 5 sets of 12 triceps extensions)
Here's what I did today:
Bench press- 45x20, 135x5, 225x3, 275x1, 325x2, 315x2, 305x3,3
(in between sets I did 5 sets of 12 neck extensions)
Flat DB press- 90's x 12, 10
Deadlift- 275+30 lbs chain x 3, 275+40 lbs chain x 3, 275+50 lbs chain x 3, 275+60 lbs chain x 3
(in between sets I did 5 sets of 12 triceps extensions)
Friday, September 24, 2010
Workout #5/ week 7
Here's what I did today:
Squat (straight bar)- 135x5, 225x2, 300x3, 315x3,3,3
(in between sets I did 5 sets of 15 neck extensions)
Bench press- 235x3,3,3,3 (I paused each rep for at least 3 seconds)
(in between sets I did 3 sets of 15 leg curls)
Flat DB press- 85's x 14, 10
Coming soon: I MAJOR rant from me on the current state of exercise in this country. Something to think about...If the current "common" ways of working out are sooooooo great (Freemotion equipment, Pilates, shoes that help burn calories, big ball training, balancing on one foot, etc., etc., etc.) then why is this country so fat and weak????
Squat (straight bar)- 135x5, 225x2, 300x3, 315x3,3,3
(in between sets I did 5 sets of 15 neck extensions)
Bench press- 235x3,3,3,3 (I paused each rep for at least 3 seconds)
(in between sets I did 3 sets of 15 leg curls)
Flat DB press- 85's x 14, 10
Coming soon: I MAJOR rant from me on the current state of exercise in this country. Something to think about...If the current "common" ways of working out are sooooooo great (Freemotion equipment, Pilates, shoes that help burn calories, big ball training, balancing on one foot, etc., etc., etc.) then why is this country so fat and weak????
My vent about the current state of exercise....
Let me start of by saying, I by no means consider myself "the strongest, leanest, animalistic, personal trainer in the world", but I do workout religiously and intensely 5 days a week. I quess some consider me "hardcore" but I don't see it this way...I see it more as being "dedicated". I definitely try my best to practice what I preach. This being said, I just don't get the current state of exercise in this country.
Mainstream exercise, to me, seems like its becoming "WIMPY"! Back in the old days (old days for me is the 80's) people seemed to workout much harder than they do now. Based on stuff I read, it seems like people in the 40's, 50's, and 60's worked out even harder. Of course they didn't have all the "great" modern exercise equipment that we have now that make exercise sooooo much "better". I truly feel that exercise machines, pilates, functional training, vibration machines, balance shoes with thick soles, etc., etc.,etc. have made exercise more "comforting" and cater more to the masses. Marketers advertise certain types of exercise and exercise gizmos to simply get as many people to partcicpate as possible no matter what benefits they get. It's about MONEY. Marketing has made exercise...do I dare say it....EASY!
Now before all the Pilates, Functional, and EZ stride-thick sole people jump on me, let me explain: I too use some (alot) of these movements and tools with my training clients. I think alot of this stuff is good and very beneficial, BUT, here's my dilema...how can any form of exercise that doesn't even cause you to break a sweat be any good for you??? I mean come on! I have participated and know people that workout really hard doing pilates and using Freemotion equipment but they are the minority! Most people do this stuff because of the claimed benefits and the fact that it's "not too hard"! What pisses me off are the people at the gym who stand at the Freemotion machine, balancing on one leg, doing a few one arm rows with 10 pounds getting upset at me for doing 5 reps of heavy deadlifts and squats, or high rep kettlebell swings. Yes, squats, deadlifts, and swings are intense exercises and hard work. I am DEFINITLY NOT one of those guys who screams and yells "ALL ME BABY" at the top of my lungs then slams the weight down to emphasize how strong I am so everyone can see. I hate those guys, but my goodness, don't get upset, nervous, or irritated just because I am lifting more than 100 pounds! A lady at the gym actually got upset at me the other day because I was making her nervous because I was deadlifting 315 pounds (alot in my gym but normal in many others) and didn't have a "spotter" (if someone can tell me how to "spot" a deadlift I'd like to know). She then asked "if I could at least put the bar down a little quieter!" Okay, I can understand this (this is the main reason I ususally workout in my own home gym), but how about the people that get pissed at guys doing TRX bodyweight work because it takes up too much space? And heaven forbid someone use the squat rack to actually do squats....I mean, where are people gonna put their curl bar? See what I mean?
I could take someone through a workout doing nothing but pushups, bodyweight squats, pullups, dips, and jumping jacks for 20 minutes and they'd get 10X the workout as the person that just spent 1 hour tugging and twisting on the Freemotion machine or lying down on a big ball and pretending to do abs. To get any benefit from exercise you have to exert yourself! Thank GOD for the Crossfit and kettlebell movement! I am not a huge fan of Crossfit but it absolutely has done 2 things: It's taken exercise back to its roots and made it "real" again, and 2. it has proven to women that they can lift heavy, be strong, and still look very feminine.
Yes, I absolutely know you can exert yourself doing Pilates and Freemotion work. You can workout really hard lying on a big ball. It's all about pushing yourself. I guess my vent is this, if you're at the gym and you see someone working out hard, don't complain that the person is too intense. You HAVE to be intense to get anything out of it. What you need to do is take a good look at your own workout and think "why aren't I sweating and huffing and puffing like that person?" Don't be offended at the man or woman who won't take their headphones off to talk to you while they are running. This is called "FOCUS". Your intensity may be different than the intensity of a guy or girl deadlifting 300 pounds, BUT it's not about how much weight is being lifted or how fast you are running, its about how much you are putting yourself into the exercise. Could you do more? Could you rest less? Could you talk less? Do a few more reps? You can't be upset if you join a gym and don't get benefits. And you certainly can't get upset if you see the man or woman next to you working hard and sweating like a pig. Chances are, this person is in better shape than you!
Mainstream exercise, to me, seems like its becoming "WIMPY"! Back in the old days (old days for me is the 80's) people seemed to workout much harder than they do now. Based on stuff I read, it seems like people in the 40's, 50's, and 60's worked out even harder. Of course they didn't have all the "great" modern exercise equipment that we have now that make exercise sooooo much "better". I truly feel that exercise machines, pilates, functional training, vibration machines, balance shoes with thick soles, etc., etc.,etc. have made exercise more "comforting" and cater more to the masses. Marketers advertise certain types of exercise and exercise gizmos to simply get as many people to partcicpate as possible no matter what benefits they get. It's about MONEY. Marketing has made exercise...do I dare say it....EASY!
Now before all the Pilates, Functional, and EZ stride-thick sole people jump on me, let me explain: I too use some (alot) of these movements and tools with my training clients. I think alot of this stuff is good and very beneficial, BUT, here's my dilema...how can any form of exercise that doesn't even cause you to break a sweat be any good for you??? I mean come on! I have participated and know people that workout really hard doing pilates and using Freemotion equipment but they are the minority! Most people do this stuff because of the claimed benefits and the fact that it's "not too hard"! What pisses me off are the people at the gym who stand at the Freemotion machine, balancing on one leg, doing a few one arm rows with 10 pounds getting upset at me for doing 5 reps of heavy deadlifts and squats, or high rep kettlebell swings. Yes, squats, deadlifts, and swings are intense exercises and hard work. I am DEFINITLY NOT one of those guys who screams and yells "ALL ME BABY" at the top of my lungs then slams the weight down to emphasize how strong I am so everyone can see. I hate those guys, but my goodness, don't get upset, nervous, or irritated just because I am lifting more than 100 pounds! A lady at the gym actually got upset at me the other day because I was making her nervous because I was deadlifting 315 pounds (alot in my gym but normal in many others) and didn't have a "spotter" (if someone can tell me how to "spot" a deadlift I'd like to know). She then asked "if I could at least put the bar down a little quieter!" Okay, I can understand this (this is the main reason I ususally workout in my own home gym), but how about the people that get pissed at guys doing TRX bodyweight work because it takes up too much space? And heaven forbid someone use the squat rack to actually do squats....I mean, where are people gonna put their curl bar? See what I mean?
I could take someone through a workout doing nothing but pushups, bodyweight squats, pullups, dips, and jumping jacks for 20 minutes and they'd get 10X the workout as the person that just spent 1 hour tugging and twisting on the Freemotion machine or lying down on a big ball and pretending to do abs. To get any benefit from exercise you have to exert yourself! Thank GOD for the Crossfit and kettlebell movement! I am not a huge fan of Crossfit but it absolutely has done 2 things: It's taken exercise back to its roots and made it "real" again, and 2. it has proven to women that they can lift heavy, be strong, and still look very feminine.
Yes, I absolutely know you can exert yourself doing Pilates and Freemotion work. You can workout really hard lying on a big ball. It's all about pushing yourself. I guess my vent is this, if you're at the gym and you see someone working out hard, don't complain that the person is too intense. You HAVE to be intense to get anything out of it. What you need to do is take a good look at your own workout and think "why aren't I sweating and huffing and puffing like that person?" Don't be offended at the man or woman who won't take their headphones off to talk to you while they are running. This is called "FOCUS". Your intensity may be different than the intensity of a guy or girl deadlifting 300 pounds, BUT it's not about how much weight is being lifted or how fast you are running, its about how much you are putting yourself into the exercise. Could you do more? Could you rest less? Could you talk less? Do a few more reps? You can't be upset if you join a gym and don't get benefits. And you certainly can't get upset if you see the man or woman next to you working hard and sweating like a pig. Chances are, this person is in better shape than you!
Thursday, September 23, 2010
workout #4/ week 7
Here's what I did today:
TGU- 12 kg x 4/4 in 6:30
Snatches- did 3 timed sets, 1:15 each with a 24 kg. set 1- 31 reps, set 2- 32 reps, set 3-34 reps (allowed about 3 min between sets)
KB Military press (about 50% volume from Tuesday)- 32 kg x 8/8, 6/6, 4/4
Lat pull- 5 sets of 5 reps
Band pull aparts- 2 sets 20 reps
Ab wheel- 11 reps
TGU- 12 kg x 4/4 in 6:30
Snatches- did 3 timed sets, 1:15 each with a 24 kg. set 1- 31 reps, set 2- 32 reps, set 3-34 reps (allowed about 3 min between sets)
KB Military press (about 50% volume from Tuesday)- 32 kg x 8/8, 6/6, 4/4
Lat pull- 5 sets of 5 reps
Band pull aparts- 2 sets 20 reps
Ab wheel- 11 reps
Wednesday, September 22, 2010
Workout #3/week 7
Good day! Deadlift felt awesome! I also did some LOW box squatting onto a 12 inch box.
Here's what I did today:
Deadlift- 225x3, 315x1, 425x3,3,3 (decided not to do a 4th set because the 3rd set was tough...no way I'd get 3 and decided not to risk injury)
12" Box SSB squat- 225x3,3,3,3
(in between sets I did 5 sets of 15 cable triceps extensions)
Leg curl- 3 sets of 15 reps
Neck flexion- 3 sets of 15 reps
Here's what I did today:
Deadlift- 225x3, 315x1, 425x3,3,3 (decided not to do a 4th set because the 3rd set was tough...no way I'd get 3 and decided not to risk injury)
12" Box SSB squat- 225x3,3,3,3
(in between sets I did 5 sets of 15 cable triceps extensions)
Leg curl- 3 sets of 15 reps
Neck flexion- 3 sets of 15 reps
Tuesday, September 21, 2010
Workout #2/ week 7
here's what I did today:
TGU- 12 kg x 6 min. (4 each side...focused on form)
VWC style snatches- 16 kg x 7 x 26 rounds (182 reps in 13 min.)
KB military press- 32 kg x 15R/15L, 11/8, 8/8
Lat pulldown- 5 sets of 5 reps
Ab wheel- 1 set of 10
TGU- 12 kg x 6 min. (4 each side...focused on form)
VWC style snatches- 16 kg x 7 x 26 rounds (182 reps in 13 min.)
KB military press- 32 kg x 15R/15L, 11/8, 8/8
Lat pulldown- 5 sets of 5 reps
Ab wheel- 1 set of 10
Monday, September 20, 2010
Workout #1/ week 7
After a nice lil break from the cycle, it felt good to hit some big(ger) weights today. I really dug into the powerlifting toolbox and did a max effort bench exercise that I hadn't done in a while but definitely plan to bring it back to the routine. It was the reverse band bench press. I used a pair of green bands and attached them to the top of the power rack and then onto the ends of the bar. As I benched, the bands streched, thus making the weight lighter when the weight was on my chest and heavier at the top (due to less stretch). This does 2 things: 1. it makes you focus on exploding through the lockout (you need power because the weight gets heavier at the top of the movement), and 2. it mentally prepares you to handle bigger weights. Working with 4 plates on each side and actually doing it makes it seem like no big deal!
So here's what I did today:
Reverse band bench press (with a pair of green bands)- 225x5, 315x3, 365x1, 405x1, 425x1, 435x1, 445xmiss (close), 405x2, 365x5
(in between sets I did 5 sets of 15 reps neck extension)
Flat DB Press- 85x13, 9
Deadlift- 275+20 lbs chain, 275+30 lbs chain, 275+40 lbs chain, 275+50 lbs chain
(in between sets, I did triceps extension for 5 sets of 15 reps)
So here's what I did today:
Reverse band bench press (with a pair of green bands)- 225x5, 315x3, 365x1, 405x1, 425x1, 435x1, 445xmiss (close), 405x2, 365x5
(in between sets I did 5 sets of 15 reps neck extension)
Flat DB Press- 85x13, 9
Deadlift- 275+20 lbs chain, 275+30 lbs chain, 275+40 lbs chain, 275+50 lbs chain
(in between sets, I did triceps extension for 5 sets of 15 reps)
Friday, September 17, 2010
Deload week - Workout #4
I really felt the need to move some weight today. So, I did some singles with moderate weight. Not to crazy but enough to wet my appetite. Here's what I did today:
Squat (straight bar)- 250x1,1,1,1,1, 275x1,1,1, 315x1,1 (focused on depth. 45 sec breaks)
Bench press- 250x1,1,1,1,1, 275x1,1,1,1, 315x1 (paused every rep. 45 sec breaks)
Deadlift- 315x1,1,1,1,1,1,1,1,1,1 (45 sec breaks)
Whole workout took about 40 min.
Had a lady in the gym ask me if I could "please put down the weight a little quieter" when I was deadlifting. I smiled and said "I would if I could". Thats the price I pay for occasionally working out in a commercial "fitness center"!
Squat (straight bar)- 250x1,1,1,1,1, 275x1,1,1, 315x1,1 (focused on depth. 45 sec breaks)
Bench press- 250x1,1,1,1,1, 275x1,1,1,1, 315x1 (paused every rep. 45 sec breaks)
Deadlift- 315x1,1,1,1,1,1,1,1,1,1 (45 sec breaks)
Whole workout took about 40 min.
Had a lady in the gym ask me if I could "please put down the weight a little quieter" when I was deadlifting. I smiled and said "I would if I could". Thats the price I pay for occasionally working out in a commercial "fitness center"!
Thursday, September 16, 2010
Deload week- workout #3
Another kettlebell complex. Did this today with my buddy. Its always nice to have a partner for a change of pace.
Here's what we did today:
VWC style snatches- 16 kg x 7 reps x 25 rounds (175 reps in 12:30)
we then did the following:
2 rounds of the following complex with double 16 kgs. 3 min break between rounds.
Swings x10
Military press x5
Swings x10
Squats x5
Swings x10
TGU x 1 each side
Swings x10
Snatch x5
Swings x10
Here's what we did today:
VWC style snatches- 16 kg x 7 reps x 25 rounds (175 reps in 12:30)
we then did the following:
2 rounds of the following complex with double 16 kgs. 3 min break between rounds.
Swings x10
Military press x5
Swings x10
Squats x5
Swings x10
TGU x 1 each side
Swings x10
Snatch x5
Swings x10
Tuesday, September 14, 2010
deload week- workout #2
Today I did the powerlifts in a "complex" style. Used approximately 50% of my max on all 3 lifts. Just feeling it out and keeping it fresh!
Here's what I did:
I did the following complex for 5 rounds. Allowed 1-2 minutes between rounds, no break between exercises. Whole workout took about 15 minutes.
Barbell squat- 185x3
Bench press- 185x3
Deadlift- 225x3
I then did some stretching and traction. felt good!
Yes, this was relatively easy, but again, the point of a deload week is about healing. Today was more like "active rest".
Here's what I did:
I did the following complex for 5 rounds. Allowed 1-2 minutes between rounds, no break between exercises. Whole workout took about 15 minutes.
Barbell squat- 185x3
Bench press- 185x3
Deadlift- 225x3
I then did some stretching and traction. felt good!
Yes, this was relatively easy, but again, the point of a deload week is about healing. Today was more like "active rest".
Monday, September 13, 2010
Deload week---workout 1
used some "moderate" weight KBs today and focused on military presses. i also did some timed snatches at the beginning. Good to know I haven't lost much since I haven't touched a 24 kg for snatches since my RKC test. I had been doing lots of snatches but with lighter weight (mostly a 16).
Here's what I did today:
KB snatches- 1:00-28 reps, 1:00- 29 reps, 1:00- 28 reps (3 min break between sets)
Did 2 rounds of the following complex. Allowed as much time as I wanted between sets but for the most part, I rested between 15-60 sec. For the first round I used a 28 kg in my left hand and a 24 kg in my right. For the second round I switched hands.
Military press- x5
Swings- x5
Military press- x5
Front squat- x5
Military press- x5
TGU- x 1 each arm (used the 24 for first round, 28 on the second)
Military press- x5
Double snatch- x3 (this was pretty tough)
Military press- x5
Here's what I did today:
KB snatches- 1:00-28 reps, 1:00- 29 reps, 1:00- 28 reps (3 min break between sets)
Did 2 rounds of the following complex. Allowed as much time as I wanted between sets but for the most part, I rested between 15-60 sec. For the first round I used a 28 kg in my left hand and a 24 kg in my right. For the second round I switched hands.
Military press- x5
Swings- x5
Military press- x5
Front squat- x5
Military press- x5
TGU- x 1 each arm (used the 24 for first round, 28 on the second)
Military press- x5
Double snatch- x3 (this was pretty tough)
Military press- x5
Saturday, September 11, 2010
workout #5/ week 6
here's what I did today:
SSB squat- 65x5, 155x5, 245x1, 290x3,3,3,3
(in between sets I did 5 sets of 20 neck extensions)
Bench press- 225+40 lbs chain x3, 225+60 lbs chain, 225+80 lbs chain x3,3 (competition pause on every rep)
(in between sets I did 2 sets of 20 reps leg curl)
Incline DB press- 65x21, 13
Next week will be a "DOWN" week. Not that I will be taking off from training but I will take "off" from my cycle. I have become a firm believer that 40 year old muscles need more rest so since I have been hitting the powerlifts pretty hard for the last 4 weeks now, I will use next week to do some different lifting (just to give the tendons and CNS a break). My plan is to do some kettlebell lifting on MWF next week then maybe hit the 3 powerlifts but in a circuit style with very submax weights on T&Th. I will definitely not go anywhere near the percentages I have been doing the last 4 weeks. Maybe like 50% or so of my estimated maxes. But really, I'm just gonna have some fun hitting the KBs next week! After this, its back to week 7 of my training cycle and hopefully I will feel refreshed and ready to hit some big weights. Haven't missed a single planned weight so far this cycle. Thats amazing for me!
SSB squat- 65x5, 155x5, 245x1, 290x3,3,3,3
(in between sets I did 5 sets of 20 neck extensions)
Bench press- 225+40 lbs chain x3, 225+60 lbs chain, 225+80 lbs chain x3,3 (competition pause on every rep)
(in between sets I did 2 sets of 20 reps leg curl)
Incline DB press- 65x21, 13
Next week will be a "DOWN" week. Not that I will be taking off from training but I will take "off" from my cycle. I have become a firm believer that 40 year old muscles need more rest so since I have been hitting the powerlifts pretty hard for the last 4 weeks now, I will use next week to do some different lifting (just to give the tendons and CNS a break). My plan is to do some kettlebell lifting on MWF next week then maybe hit the 3 powerlifts but in a circuit style with very submax weights on T&Th. I will definitely not go anywhere near the percentages I have been doing the last 4 weeks. Maybe like 50% or so of my estimated maxes. But really, I'm just gonna have some fun hitting the KBs next week! After this, its back to week 7 of my training cycle and hopefully I will feel refreshed and ready to hit some big weights. Haven't missed a single planned weight so far this cycle. Thats amazing for me!
Friday, September 10, 2010
Workout #4/week 6
Here's what i did today:
Swings (1 hand and 2 hands)- 32 kg x 104 reps in 10 min.
KB Military press (light day)- 32 kg x 6/6, 5/5, 4/4 (1/2 the volume from heavy day)
Chest supported rows- 5 sets of 5 reps
Lat pulldown- 3 sets of 5 reps
Band pullaparts- 2 sets of 10 reps
Swings (1 hand and 2 hands)- 32 kg x 104 reps in 10 min.
KB Military press (light day)- 32 kg x 6/6, 5/5, 4/4 (1/2 the volume from heavy day)
Chest supported rows- 5 sets of 5 reps
Lat pulldown- 3 sets of 5 reps
Band pullaparts- 2 sets of 10 reps
Wednesday, September 8, 2010
workout #3/ week 6
Rack Deadlift work today! New PR!!! I lifted like a Russian Professional Weightlifter today.... meaning I did deadlifts at around 2:00 pm rested for about 3 hours then came back and did squats and over head work. Nice to have this option. You definitely are stronger this way.
Here's what I did today:
Rack Deadlift (1 hole up + standing on plates...plates about 6 inches off ground)-225x3, 315x3, 405x2, 455x1 added belt and straps 495x1, 520x1, 535x1 (20 lb PR!), 405x3 (no straps)
(in between sets I did 5 sets of 20 neck flexion)
SSB Low box squats- 220x3,3,3,3
KB military press- 32 kg x 12/12, 10/10, 7/7
(in between sets I did 2 sets of 20 reps leg curls)
Cable triceps extension- 3 sets of 20 reps
Here's what I did today:
Rack Deadlift (1 hole up + standing on plates...plates about 6 inches off ground)-225x3, 315x3, 405x2, 455x1 added belt and straps 495x1, 520x1, 535x1 (20 lb PR!), 405x3 (no straps)
(in between sets I did 5 sets of 20 neck flexion)
SSB Low box squats- 220x3,3,3,3
KB military press- 32 kg x 12/12, 10/10, 7/7
(in between sets I did 2 sets of 20 reps leg curls)
Cable triceps extension- 3 sets of 20 reps
Tuesday, September 7, 2010
Workout #2/ week 6
Did some work today outside (my VWC Snatches and TGU's). Felt great. Not too hot. Nice change of pace!
Here's what I did today:
VWC snatches- 16 kg x 7 for 24 rounds (168 reps in 12 min)
TGU- 16 kg x 3/3 (I hold each portion of the exercise for about 5 sec...3/3 took just over 5 min)
Lat pulldown- 5 sets of 5 reps
Close grip pulldown- 3 sets of 5 reps
Band pullaparts- x15, 12
Here's what I did today:
VWC snatches- 16 kg x 7 for 24 rounds (168 reps in 12 min)
TGU- 16 kg x 3/3 (I hold each portion of the exercise for about 5 sec...3/3 took just over 5 min)
Lat pulldown- 5 sets of 5 reps
Close grip pulldown- 3 sets of 5 reps
Band pullaparts- x15, 12
Monday, September 6, 2010
workout #1/ week 6
here's what I did today:
Bench press- 45x20, 135x5, 225x3, 305x3,3,3, 295x3
(in between sets I did 5 sets of 20 neck extensions)
Incline DB press- 65's x 18, 13
Deadlift- 275+10 lb chain x 3, 275+20 lb chain x 3, 275+30 lb chain x 3, 275+40 lb chain x 3
(in between sets I did 5 sets of 20 cable triceps extension)
Bench press- 45x20, 135x5, 225x3, 305x3,3,3, 295x3
(in between sets I did 5 sets of 20 neck extensions)
Incline DB press- 65's x 18, 13
Deadlift- 275+10 lb chain x 3, 275+20 lb chain x 3, 275+30 lb chain x 3, 275+40 lb chain x 3
(in between sets I did 5 sets of 20 cable triceps extension)
Saturday, September 4, 2010
workout #5/ week 5
Well, due to "life" and some scheduling conflicts, my plan was to do workout #4 on Friday and #5 on Sat. This ended up not working out, so I kind of combined workouts 4 and 5.
Here what I did yesterday:
Squats (used Manta Ray on first 2 sets)- 280x3,3,3,3,3
(in between I did neck extension for 5 sets of 8 reps)
Bench press- 225+green bands x3,3,3,3
(in between I did leg curls for 3 sets of 8 reps)
Incline DB press- 65's x 22, 14
KB military press- 32 kg x 5/5, 5/5, 3/3
Straight bar squats without the Manta Ray felt very good. Surprizingly, it didnt bother the shoulders at all. I hadnt done these in quite a while. Almost felt easy!
Here what I did yesterday:
Squats (used Manta Ray on first 2 sets)- 280x3,3,3,3,3
(in between I did neck extension for 5 sets of 8 reps)
Bench press- 225+green bands x3,3,3,3
(in between I did leg curls for 3 sets of 8 reps)
Incline DB press- 65's x 22, 14
KB military press- 32 kg x 5/5, 5/5, 3/3
Straight bar squats without the Manta Ray felt very good. Surprizingly, it didnt bother the shoulders at all. I hadnt done these in quite a while. Almost felt easy!
Wednesday, September 1, 2010
Workout #3/ week 5
Here's what I did today:
Deadlift- 400x3,3,3,3
(in between sets I did neck flexion for 5 sets of 8)
Low box SSB squat- 215x3,3,3,3,3
(in between I did 5 sets of 8 cable tricpes extensions)
Leg curls- 3 sets of 8 reps
Deadlift- 400x3,3,3,3
(in between sets I did neck flexion for 5 sets of 8)
Low box SSB squat- 215x3,3,3,3,3
(in between I did 5 sets of 8 cable tricpes extensions)
Leg curls- 3 sets of 8 reps
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