Have been training at my old highschool the past couple of days with my good friend Robert Brown who is just a freakish athlete and my old Coach Ted Swavely.
ME Squat- Safety Bar/ Close Stance
Bar x 10
135 x 5
185 x3
225 x3
275 x 3
315x 3
365 x 3
405 x 0
When I say this is the hardest safety bar I have ever used, I am not exagerating. The weight sits so far in front and directly on the back of your head, definately kicked my ass. Rob had a nice triple at 425 and put me to shame. haha.
Good Mornings w/ Safety Bar
Worked up to 225 for 2 x 6
Neutral Grip Pull Ups
3 x 8-10
GHR w/ mini band
3 x 10
Weighted Abs
Will train back in Buffalo on Thursday. Suit goes on Friday
Tuesday, December 28, 2010
Monday, December 27, 2010
12/27/10 Max Effort Bench
ME Bench- Reverse Band Bench w/ green bands
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5
275 x 5
Added reverse Bands
315 x 5
365 x 5
405 x 3
425 x1
365 x8
My bench struggles continue. I am forcing myself to do more 5 and 3 rep maxes and just take a single or 2 after that. I am hoping the added volume and time under tension will help break this curse of shitty benching.
I am also going to be adding more overhead movements as long as my shoulder cooperates.
Standing Overhead Press
Bar x 10
95 x 10
135 x8
145 2 x 6
Chest Supported Kettle Bell Rows
3 x 10
Tate Presses
3 x 10
Abs
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5
275 x 5
Added reverse Bands
315 x 5
365 x 5
405 x 3
425 x1
365 x8
My bench struggles continue. I am forcing myself to do more 5 and 3 rep maxes and just take a single or 2 after that. I am hoping the added volume and time under tension will help break this curse of shitty benching.
I am also going to be adding more overhead movements as long as my shoulder cooperates.
Standing Overhead Press
Bar x 10
95 x 10
135 x8
145 2 x 6
Chest Supported Kettle Bell Rows
3 x 10
Tate Presses
3 x 10
Abs
Friday, December 24, 2010
Christmas Eve Training- DE Squat
Made it up to Hamilton College to get my squat training in...
DE Squat with Green Bands ( about 150# at top)
Bar x 20
Bar + Bands x 10
145# x 5
235# x 2 sets of 2
Put on Briefs
325# x 2
375# x 2
395# 6 x 2
415# x 1 video
435# x 1 video
465# x 1 ( Around 615ish at top)
Despite my back feeling like crap from sleeping on different beds, today went very well and as planned. Weights are moving fast thanks to good consistent and injury free training!
Speed Deadlifts ( Sumo style)
Worked up to 375 for a few singles, hips felt terrible so shut it down.
Bent Over Rows with football bar
4 x 8-10
GHR
3 x 10-12
Abs
Training is going as scheduled, might put suit on next week and work up with bands on DE day. Merry Christmas everyone, be safe!
DE Squat with Green Bands ( about 150# at top)
Bar x 20
Bar + Bands x 10
145# x 5
235# x 2 sets of 2
Put on Briefs
325# x 2
375# x 2
395# 6 x 2
415# x 1 video
435# x 1 video
465# x 1 ( Around 615ish at top)
Despite my back feeling like crap from sleeping on different beds, today went very well and as planned. Weights are moving fast thanks to good consistent and injury free training!
Speed Deadlifts ( Sumo style)
Worked up to 375 for a few singles, hips felt terrible so shut it down.
Bent Over Rows with football bar
4 x 8-10
GHR
3 x 10-12
Abs
Training is going as scheduled, might put suit on next week and work up with bands on DE day. Merry Christmas everyone, be safe!
Tuesday, December 21, 2010
12/21/2010-DE Bench
Usually do this on Wednesday, but I will have no gym access tommorrow. I am home for the holidays so I will get them in whenever I can, should have no problem getting them all in just on different days.
DE Bench with mini bands
Worked up to 185# + bands for 8 x 3
4 Board with football bar
135 x 8
205 x 8
275 x 8
305 x 3 ( Much to heavy with this bar)
Pull Ups
3 x 8-10
Scare Crows
3 x 12-15
Band Tricep Extensions
3 x fail
Quick day today but got it in. Will be going to Hamilton College to train later this week to get in the monolift for squats.
DE Bench with mini bands
Worked up to 185# + bands for 8 x 3
4 Board with football bar
135 x 8
205 x 8
275 x 8
305 x 3 ( Much to heavy with this bar)
Pull Ups
3 x 8-10
Scare Crows
3 x 12-15
Band Tricep Extensions
3 x fail
Quick day today but got it in. Will be going to Hamilton College to train later this week to get in the monolift for squats.
Monday, December 20, 2010
12/20/2010- ME Squat
ME Squat with chains
Bar x 10
Added 6 chains each side ( About 240# of chain weight all together)
Bar + Chain x 3
145# x 3
195# x 3
235# x 3
285# x 3
315# x 3
375# x 1 Video
395# x 1
415# x 1 (Somewhere over 600 at the top)
I felt much better today then I did yesterday despite a crazy ass day outside of training. I have never squatted with this much chain on the bar before, I liked it and felt I got some good work out of it.
RDL (Straight Leg Deadlifts)
135 x 8
225 x 8
315 x 2 sets of 8
365 x 6
Bent Over Rows
225# 4x8
Finally getting a little better at these!
GHR
4 x 12-15
Foam Roller Sit-ups w/ 40# Med Ball
4 x 10-12
Cable Abs
3 x 10
Bar x 10
Added 6 chains each side ( About 240# of chain weight all together)
Bar + Chain x 3
145# x 3
195# x 3
235# x 3
285# x 3
315# x 3
375# x 1 Video
395# x 1
415# x 1 (Somewhere over 600 at the top)
I felt much better today then I did yesterday despite a crazy ass day outside of training. I have never squatted with this much chain on the bar before, I liked it and felt I got some good work out of it.
RDL (Straight Leg Deadlifts)
135 x 8
225 x 8
315 x 2 sets of 8
365 x 6
Bent Over Rows
225# 4x8
Finally getting a little better at these!
GHR
4 x 12-15
Foam Roller Sit-ups w/ 40# Med Ball
4 x 10-12
Cable Abs
3 x 10
Sunday, December 19, 2010
12/19/2010 ME Bench
2 Board Bench Press
Bar x 20
95 x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3 ( 2board )
345 x 3 ( 2 Board ) Sucked!
365 x 1 ( 2 Board ) Sucked worse)
315 x 5 ( 2 board)
I all around sucked today, not sure why but everything just felt 300 pounds more then it really was.
Seated DB Shoulder Press
5 x 8-10
Cable Pull Downs
5 x 8-10
Kettle Bell Tricep extensions
4 x 8-10
Curls
3 x 10
Standing Cable Crunches
3 x 12
Today's training was all around bad. I just wanted to get out of the gym today and I havent had a day like this in a while now. I will re-focus and get my ass in gear tommorrow!
Bar x 20
95 x 10
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3 ( 2board )
345 x 3 ( 2 Board ) Sucked!
365 x 1 ( 2 Board ) Sucked worse)
315 x 5 ( 2 board)
I all around sucked today, not sure why but everything just felt 300 pounds more then it really was.
Seated DB Shoulder Press
5 x 8-10
Cable Pull Downs
5 x 8-10
Kettle Bell Tricep extensions
4 x 8-10
Curls
3 x 10
Standing Cable Crunches
3 x 12
Today's training was all around bad. I just wanted to get out of the gym today and I havent had a day like this in a while now. I will re-focus and get my ass in gear tommorrow!
Friday, December 17, 2010
12/17/2010
DE Squat w/ Bands
Bar x 20
Added green bands ( about 150# at top)
Bar x 5
145# x 2
235# x 4 sets x 2
Put Briefs on
325# 2 sets x 2
375# 6 x 2 (Video)
Speed Deadlifts from 1st pin in rack with mini bands
Worked up to 365 for 5 x 2
Reverse Hypers
3 x 10
GHR w/ mini band
3 x 10
Voge-pulls
5 x 10
Cable Crunches
4 x 10
Eliptical for 10 minutes
Bar x 20
Added green bands ( about 150# at top)
Bar x 5
145# x 2
235# x 4 sets x 2
Put Briefs on
325# 2 sets x 2
375# 6 x 2 (Video)
Speed Deadlifts from 1st pin in rack with mini bands
Worked up to 365 for 5 x 2
Reverse Hypers
3 x 10
GHR w/ mini band
3 x 10
Voge-pulls
5 x 10
Cable Crunches
4 x 10
Eliptical for 10 minutes
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