2/28/11 Max Effort Good Mornings

Max Effort Chain Suspended Good Mornings
Worked up to 415 x 3

Zercher Rack Pulls
Worked to 455 x 5


Bent Over Rows
3 x 8-10 (245#)
My back is getting much stronger because 225 now feels light!

Reverse Hypers
3 x 10

GHR Situps
3 x 10

2/27/11- DE Bench

DE Bench- 3 chains/side
185 + chains 8x3 ( 4 sets close grip, 4 sets wide grip)
Rep set
275 x 10

Fat Bar Tricep Extensions
4 x 8-10

Neutral Grip Pull-dows + purple band
4x 8-10

Shrugs
225 x 80 reps

DB Side Raises
3 x 12

Abs
3 x 10

Training is going good. No injuries or complaints. Bodyweight is about 260 right now. I plan on staying here and competing at 259 @ the meet in April. Putting bench shirt on Wednesday for some work.

2/25/11- DE Squat

DE Squat w/ 4 chains/side (about 160# of chain)
325# + chain 8 x 2

Speed Deadlifts w/ mini bands
315 8 x 2
We trained up @ Absolute today and they just purchased a deadlift platform. Was nice to use the platform to set up the bands. It was also nice to use a deadlift bar again!

Back extensions
3 x 10

1 arm DB row
3 x 10-12

GHR
3 x 10

Weighted Abs
3 x 12

2/23/11- Max Effort Bench

I did not train on Monday because I was sick as hell. I could barely get out of bed so I thought it would be best to let whatever I had run it's course and get rid of it as quick as possible. I haven't missed a training session in quite a long time so I obviously felt terrible. Felt good enough to train today, so here is what we did...


ME Bench Press- Reverse Band
Worked up to 335 x 2 and 355 x 1 before adding bands
Added Reverse Bands (Strong/Green Band) The way we set it up this time there was almost no band tension at the top of the lift so we were probably getting around 80-100# at the bottom and close to 0 at the top.
405 x 2
425 x 2
445x1
3board- Competition Shirt Grip
455x3
405x8

Nate worked up to 545 x 2 if I remember right and did some 3 board work with 585. We weren't getting much help with that 3 board so this was a pretty good day.

Standing Overhead Strict Press (Military Press)
95x10
135x8
155 2 x 5


Straight Bar Tricep Extensions
4 x 8-10

Pull Ups
4 x 8-10 (2sets neutral gip and 2 sets wide grip)

Heavy Shrugs
4x 8-10

BB Curls


Abs

2/20/11- DE Bench Press

DE Bench w/ 2 chains
6 x 3 w/ 185 + chains
2x3  w/ 225 + chains

DB Floor Press on foam block
4 x 8-10

Close Grip Pull Downs
4 x 8-10

Band Tricep Extensions
3 x 12-15

Side Bends
2 x 12

Cable Abs
2 x 12

2/18/11- Suit Work

Squat Suit Work
Worked up to 555 in briefs
595 x 1 Suit straps down
645 x 1 suit straps down
685 x 1 straps up (little squirley on the bottom)
705 x 1 straps up (PR). Much better technique, felt easier then 685

Nate worked up to I believe 825 with no straps and Tom took a few singles with 645 w/ straps down.

Decided to just pull heavy today as we may deload next week before getting ready for the meet in April

Deadlift with briefs
Worked to 605 x 1 (PR)

To get 2 PR's in one day was great. I feel very confident in these 2 lifts and hopefully 2 and half months of training can iron out some kinks and be able to put a good first meet together.

Seated Rows
3 x 12-15

GHR Situps
2 x 12-15

Harvey Back
3x10 w/ safety bar.

Great day today! Always a good day hen you get to squat big weight!

See video here: http://www.youtube.com/user/jmadonia74?feature=mhum

2/16/11- Max Effort Bench

ME Bench- Floor Press with Football Bar
Worked up to 245 x 3
265 x 1
275 x 1
295 x 0
If you ever feel the need to feel like you have the strength of a 9 year old girl, do this!

DB Incline
4 x 6-8

Tate Presses
4 x 8-10

Pull Ups
2 x 8 Neutral Grip
2 x 8 Wide Grip

DB Curls
3 x 10

Indian Club Swings
3 x 10 forward and backward

This day all around sucked. I came into training late due to a test (that went about as good as our training) and was just flat. No one had any energy today and we all got our asses kicked today. We'll regroup from this crappy day and hopefully put up some big weight in the squat Friday!