1/12/11- DE Bench with Bands

Well, I got my warm up shoveling snow at 6:30 this morning, we got hit with a good 6 inches here in Buffalo last night, still made it to the gym for an early morning session, here is what we did:

DE Bench with light band and mini band

155# + light band 5 x 3
155# + light band and mini band 2x3
175# + light band and mini band 2 x 3
Alot of band tension, bar move pretty descent for most sets, last two sets were a little slower but ok.

Straight Bar Tricep Extensions w/ 2 chains each side
5 x 6-8
I suck at this movement and getting better at it is going to be key to my bench going up

Neutral Close Grip Pull Downs
3 x 8-10

Cable Tricep Extensions
3 x 10

Shrugs
100 reps with 225#

GHR Med Ball Sit Ups
3x8

Lots of bands on the squat bar Friday, should be fun!

1/10/11- ME Squat

Max Effort Squat- Straight Bar
Worked up to 405 x 3
Added Briefs
Worked to 555 x 3
595 x 1 ( pretty easy )

Was very happy with these numbers, the triples made me work and I was still able to move 600 fairly easy at the end.

Good Mornings
Work up to 285
3 x 6

Lat Pull Downs
3 x 8-10

GHR with mini Band
3 x 10

GHR Sit Ups w/ med ball
3 x 8-10

Side Bends
2 x 12 each side

1/9/11 ME Bench

Max Effort Dench-
Worked up to 345 x 5 off of a 1 board + Foam
365 x 2
375 x 1

Incline Fat Bar Press ( Steep incline )
Worked up to 205 for 3 x 6-8

Chain Tricep Extenions 3 chains each hand ( about 60# of chain each hand)
4 x 10-12

Neutral Grip Cable Rows
3 x 8-10

Fat Bar Curls
4 x 10

Push ups

1/7/11- Deload DE Squat

Last day of my deload. Got a quick session in up at Absolute Performance. I was helping to train some groups up there so I did my training quick and kept it simple.

DE Squat
Worked up to 330 for 8 x 2
Kept the briefs off and stayed light, weight moved fast and easy.

Band Leg Curls
3 x 15-20

Neutral Grip Pull Ups
5 x 10

Cable Crunches
5 x 10

That was all I had time for, glad I was able to do something given that I worked 9am-9pm yesterday.
Heavy bench day Sunday, can't wait to move heavy stuff again!

1/5/11 Deload DE Bench

Deload DE Bench

Worked up to 185# 6 x 3

Straight Bar Tricep Extensions
4 x 8-10 (115#)

Neutral Grip Lat Pull Downs
3 x 8-10

Barbell Curls
3 x 10-12

Supersetted abs throughout the session. Have been getting bored with them so trying to spice it up a bit, did a bunch of different movements for about 6 sets all together.

Everything feels good, this deload was much needed and my body feels good and healthy, nothing is hurting and that hopefully means another consistent training cycle. The fun begins again next week.

1/2/2011 & 1/3/2011

1/2/2011
This begins a much needed deload week but I did work up a little in the bench and put on a shirt that did not fit me at all and I got very little out of it, but it was good to learn with.
 Worked up to 345 x 1
Put on shirt
Worked to 425 for a couple hard singles. One was ok the other sucked.

Incline dumbell press
4 x8-10

Super wider pull ups
3 x 8-10

KB Tricep Extensions
3x8-10

Lat Raises
2 x 12


1/3/2011
Deload Lower

Belt Squat
light sets of 6

Reverse Hypers
3 x 8-10

Neutral Grp Cable Rows
3 x 10

Cable Abs
3 x 12

Elliptical x 12 mins

Did a lot of foam rolling and some stretching. Have been going hard for 6 straight weeks and need to let the body heal a little. Heavy band work next 3 weeks!

12/31/10- DE Squat

Today is usually a speed day, but we put the suit on and worked up to a heavy single with green bands.

Worked up to 505 + Green bands ( 150# at top) with briefs.
Worked up to 595 + Green bands with suit

Rack Deadlifts + doubled mini bands
Worked up to 405 x 1
Missed 455 at top

GHR
3 x 10-12

Lat Pull Downs
4 x 10

That was all. Squatting took forever so accessory work was cut a little short.