Went home to Rome for a few days so I apologize for the lack of posting. Trained up @ Absolute Performance last night.
ME 2 board bench
Worked up to 345 x 3
365 x 1
385 x 1
Standing Military Press
4 x 5-8 ( 175 x 5 on last set)
DB Tricep Extensions
3 x 10
Fat Bar Lat Pull Downs
3 x 10
Band Tricep Extensions
3 x 10
Abs
Thursday, March 17, 2011
Friday, March 11, 2011
3/11/11- DE Squat
DE Squat Safety Bar + Green Bands ( 150 band tension)
325# 6 x 2
375# 2 x 2
Speed Deadlifts
405# 5 x 2
Bent Over Rows
4 x 6-8
Seated Good Mornings w/ Safety Bar
4 x 8-10
GHR
3x10
Abs- Various Cable Crunches and Hanging Leg Raises
Today was a good day. Weights moved really well. Will be taking a real light day benching on Sunday doing some light speed work and a couple accessory movements to let my body recover a little bit before we hit the meat of this meet prep phase.
325# 6 x 2
375# 2 x 2
Speed Deadlifts
405# 5 x 2
Bent Over Rows
4 x 6-8
Seated Good Mornings w/ Safety Bar
4 x 8-10
GHR
3x10
Abs- Various Cable Crunches and Hanging Leg Raises
Today was a good day. Weights moved really well. Will be taking a real light day benching on Sunday doing some light speed work and a couple accessory movements to let my body recover a little bit before we hit the meat of this meet prep phase.
Thursday, March 10, 2011
3/10/11- Shirt Work
Shirt Work
Goal today was to get some technique work and keep working to touch something around 450. I want 450 to be an opener because it is weight I know I can press. I took a lot of reps today between 405 and 475. I got 455 within an inch. This is becoming very frustrating because everything is pressing easily, but I know I have to be patient. I am going to try wetting my shirt down during the next session and hopefully get a little more stretch in the shirt.
Tricep Pushdowns
3 x 20-30
Pull ups ( multiple grips)
4 x 6-10
BB Curls
3 x 10-15
KB Shoulder Clean and Press
2 x 10
We were all pretty spent today so we did some light accessory work. We are putting the shirt on more frequently because we need more work in it, but at the same time we have to be careful not to beat ourselves up too bad.
Goal today was to get some technique work and keep working to touch something around 450. I want 450 to be an opener because it is weight I know I can press. I took a lot of reps today between 405 and 475. I got 455 within an inch. This is becoming very frustrating because everything is pressing easily, but I know I have to be patient. I am going to try wetting my shirt down during the next session and hopefully get a little more stretch in the shirt.
Tricep Pushdowns
3 x 20-30
Pull ups ( multiple grips)
4 x 6-10
BB Curls
3 x 10-15
KB Shoulder Clean and Press
2 x 10
We were all pretty spent today so we did some light accessory work. We are putting the shirt on more frequently because we need more work in it, but at the same time we have to be careful not to beat ourselves up too bad.
Monday, March 7, 2011
3/7/11 Max Effort Deadlift-Reverse Band Deads
ME Deads- Reverse Green Bands ( about 135 on bottom and close to nothing at top)
Worked up to 635 x 1. Failed at 675
Belt Squat
4 x 6-8
Back Extension w/ Safety Bar
4 x 6-8
Seated Row-Close Grip
3 x 10
Landmines and Seated Cable Crunches
Worked up to 635 x 1. Failed at 675
Belt Squat
4 x 6-8
Back Extension w/ Safety Bar
4 x 6-8
Seated Row-Close Grip
3 x 10
Landmines and Seated Cable Crunches
Sunday, March 6, 2011
3/6/11- DE Bench Press
DE Bench- 3 chains/side (120#)
Goal today was to move some heavy singles as fast as possible.
I worked up to 295 + chain x 1. This was a PR. Nate worked to 405 + chains.
Took the chains off and did some rep work:
275 x 12 (also a PR)
225 x 16
Football Bar Tricep Extensions on Floor
4 x 6-8
Lat Pull Downs
3 x 10
Face Pulls
3 x 12-15
DB Curls
3 x 10
Indian Club Swings
Goal today was to move some heavy singles as fast as possible.
I worked up to 295 + chain x 1. This was a PR. Nate worked to 405 + chains.
Took the chains off and did some rep work:
275 x 12 (also a PR)
225 x 16
Football Bar Tricep Extensions on Floor
4 x 6-8
Lat Pull Downs
3 x 10
Face Pulls
3 x 12-15
DB Curls
3 x 10
Indian Club Swings
Friday, March 4, 2011
3/4/11- DE Squat w/ chains
DE Squat w/ 160# of chain
235# 3 x 2
Added briefs
325# x 2
375# 3 x 2
415# x 1
465# x 1
505# x 1 ( about 650ish @ top )
Speed DL
315 + 4 chains (80# of chain) 4 x 2
365 + chain x 2
405 + chain 2 x 1
495 + chain x 1
Seated Good Mornings w/ Safety Bar
4 x 10
Seated Rows
3 x 10
Band Side Bends
2 x 10
Today went pretty well despite feeling pretty beat up. Nate and I both felt like we got hit by a train for some reason. It is a good sign when weights move good when you feel like crap. 9 weeks out from the meet, back to bands next week. We will keep it pretty light next week and then up the tension the following week.
235# 3 x 2
Added briefs
325# x 2
375# 3 x 2
415# x 1
465# x 1
505# x 1 ( about 650ish @ top )
Speed DL
315 + 4 chains (80# of chain) 4 x 2
365 + chain x 2
405 + chain 2 x 1
495 + chain x 1
Seated Good Mornings w/ Safety Bar
4 x 10
Seated Rows
3 x 10
Band Side Bends
2 x 10
Today went pretty well despite feeling pretty beat up. Nate and I both felt like we got hit by a train for some reason. It is a good sign when weights move good when you feel like crap. 9 weeks out from the meet, back to bands next week. We will keep it pretty light next week and then up the tension the following week.
Wednesday, March 2, 2011
3/2/2011- Max Effort Bench Shirt Work
Put the shirt on today, 9 weeks out of the SPF meet in Columbus, OH. The goal today was to get something around 450 to touch and press easily. Well pressing was better today but still no touching, got within a 1 board or so with 455. It is getting closer but still not where I would like to be. The shirt I am using was lent to me by a friend and is not fit exactly to me. The chest plate is very small and is why I have problems getting the last couple inches.
Shirt Work
405 x 1 about a 2board away
435 x 1 same distance away
455 x 1 about a 1 board, not too bad
475 x 1 Could not get this any closer, was actually about a 2 board away
495 x 1 same
495 x 1 miss, tried to really tuck the elbows at the bottom to get it to touch and just mis-grooved it.
KB Tricep Extensions w/ bands
3 x 8-10
Pull Ups
2 x 6-8 w/ weight
2 x 8 w/ body weight
KB Shoulder Press
3 x 12-15
Cable Crunches
3 x 10-12
Nate had a pretty good day, tried some different things with the shirt, 635 was easy, missed 700, just got a little loose. Tom had a similar day to mine, pressed well but still having trouble touching.
Shirt Work
405 x 1 about a 2board away
435 x 1 same distance away
455 x 1 about a 1 board, not too bad
475 x 1 Could not get this any closer, was actually about a 2 board away
495 x 1 same
495 x 1 miss, tried to really tuck the elbows at the bottom to get it to touch and just mis-grooved it.
KB Tricep Extensions w/ bands
3 x 8-10
Pull Ups
2 x 6-8 w/ weight
2 x 8 w/ body weight
KB Shoulder Press
3 x 12-15
Cable Crunches
3 x 10-12
Nate had a pretty good day, tried some different things with the shirt, 635 was easy, missed 700, just got a little loose. Tom had a similar day to mine, pressed well but still having trouble touching.
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