9/19/11- ME Bench Shirt Work

ME Bench
Did some single up to 315
Put shirt on.
405 x 1
455 x 1 (2 board) This was all sorts of funky. Way harder than it needed to be.
455 x 1 (2board) Had Paul Childress give me some more shirt and adjust things, this rep was a little better.
455 x 1 (2 board) Adjusted a couple more things and this time it was nice and easy.
500 x 1 (2 board) Pretty easy rep about the same as 455. Might actually be figuring this shirt out.

Straight Bar Tricep Ext.
4 x 6-8

Fat Bar Over Head Press
4 x 6-8 (Worked up to 165 x 6)

Wide Grip Pull Downs
3 x 10

Band Push Downs
3 x Fail

That was it, was pretty smoked from the shirt. Wasn't a bad day. Suit goes on tomorrow.

ME Squat, ME Bench, Accessory Day

9/12/11
ME Squat- Safety Squat Bar- Free Squat-No gear
Did triples to 325
375 x 1
415 x wtf
This bar kicked my ass and this was straight up embarrassing. No excuse on this one, just straight u sucked.

Step Out good mornings w/ safety squat bar
3 x 6-8

Back Extensions w/ 100# plate
3x10

GHR's w/ 25# plate
4 x 8

9/13/11
ME Bench- Arch Bar- All done w/ 1 sec. pause
Did triples up to 335
365 x 1


Arch Bar Tricep Ext.
4 x 6-8

DB Press
3 x 8-10

KB Front Raises
3 x 10

Close-Neutral Grip Pull Downs
3 x 10

Tricep Extensions
3 x 12

9/14/11
Accessory Day

Wide Grip Pull Ups
4 x 6-8

Bent Over Rows
4 x 6-8

BB Shrugs
5 x 15-20

DB Curls
5 x 8-10

Ab Wheel
3 x 10

Seated Cable Cruches
3 x 10

Sled Drag
4 plate x 8 trips of about 60 yds each

Last few days.

9/7/11- Accessory Work

Neutral grip pull ups
4x8

Seated Row
4x 8

Barbel Curls
5 x 10-12

Med Ball Crunches
3 x 20

Weighted Side Bends
3 x 12 ea. side

Prowler w/4 plates
3 x 80 yards ( 3 minutes rest )

9/8/11-

DE Bench Press- Straight Weight
185 3 x 3
225 6 x 3

Straight Bar Shoulder Press
 135 x 8
155 x 6
155 x 6
135 x 7

Cable Tricep Extensions
4 x 10-12

Face Pulls
4 x 12

Shoulder Cleans
3 x 10

Legs were still a little dead so I did not drag today. Giving them a chance to recover.


9/9/11

DE Squat w/ 3 chains/side
325 - 3 x 2
375- 6 x 2

Speed Deficit Deadlifts ( standing on 3 mats)
315 - 6 x 3

Reverse Hypers
3 x 8-10

KB Shrugs
100 total reps

KB Swings
3 x 10

Feeling good and like the way this first training week went trying out some new things. Body weight is back up to 255 from 250.

9/5/11 and 9/6/11- Starting Fresh

Alright, now that I have a bit more time on my hands, I hope to be posting a bit more regular.
Training is going to look like this:

Monday- ME Bench
Tuesday- ME Squat
Wednesday- Back- Bi's-Abs-Drag
Thursday- DE Bench
Friday- DE Squat
Saturday- Same as Wed.

9/5/11
ME Bench
3 rep max- 1 second pause on chest
Worked up to 315 for 2 sets x 3

3 Board
315 x 8
355 x 6

Tri Extension off floor w/ EZ Bar
3 x 8-10

Lat Raises
3 x 10-12

Neutral, Fat Grip Pull Downs
3 x 10

The 1 second pause kicked my ass. My plan is to do all ME work with a pause for awhile. It sure as hell makes things harder, but might be what I need to finally get by bench moving.

9/6/11
ME Squat
Giant Cambered Bar- Free Squats 3 reps
Worked up to 415 for 2 x 3

Good Morning w/ Giant Cambered Bar
4 sets x 8 Worked up to 285

GHR's
3 x 8 with 25# plate

Bent Over Rows
3 x 8 (225)

Trap Bar Shrugs
3 x 10

I will be doing all of my ME work raw except for planned gear days at the end of training cycles. I am not quite used to free squatting raw yet, first time in a long time today. I feel like trying something a little different since this is just general training for me right now. I have no plans to do any meets right now and just want to focus on getting my absolute strength up and putting on some mass. I think that this new template is the right way to go but we'll see.