4Board and Shawn are coasting; getting ready for their meet so I had to draft ADawg and Smokin' Mike to help me a bit today. 4Board came in later and I grilled him about doing more cardio (!) before a meet. ADawg said, you ain't gonna get much stronger but you can get a lot weaker doing stuff like that so close to a contest. 4Board assured me this would not happen.
Warmups (the ususal) including rear delts on pec deck, side/ front delt raises and pushdowns. All "light" weight for 15-20 reps.
2-Board benchpress-wide grip: work up to 315x1, 340x1, 350x1 I kept bringing the bar down too high (towards my head) increasing the difficulty of the lift. Not sure what my problem was with that today...
4-board benchpress-close grip: 275x5, 315x5, 330x3
Tate presses: 4x10/ 35, 45, 55, 65 (!) supersetted with Lat pulldowns-wide grip: 4x12-15/ 150, 170, 180, 110x30seconds (approx. 25 reps)
Seated DB power cleans: 2x20/ 35, 40
Hammer curls: 3x15/ 35, 40, 45
Basketball Training IV
RE has been working her tail off as usual. If I was a guy in the gym (other than me) and saw her doing the stuff she did while I kept checking myself in the mirror in front of the curl rack (what we refer to as the power rack), I'd be embarassed. It would be time for judgement as Big Auto likes to say. So good thing I am me then.
Wednesday's training went like this:
Barbell floor press-close grip: worked up to 85x3, 100x1, missed 105
Incline Db press: 2x15-20/ 17.5, 25x20 (!)
Seated low cable rows 4x12/ 25, 30, 35, 50 supersetted with Seated DB cleans 4x12/ 12, 15
Triceps Death-1 to 4 boards with 65 x20 and 55 x20 supersetted with Hammer curls 3x12/ 12
*Triceps Death originated with Joe DeFranco or at least that was where I first heard of it. The trainee performs reps in the close grip benchpress on different height boards only pausing to change the board height. It is a good triceps "test".
Thursday she did a little speed/ agility work.
Today (Friday)was DE Lower day:
Warmed-up
We were going to do box jumps but that didn't work out so we did some box squats instead.
Box squats-parallel box: work up to 135x2 x8 sets
DB reverse lunge-elevated front leg (2-inch): 3x10/ 15, 17.5, 25 Supersetted with Glute ham raises: 3x10 holding med ball
45* Reverse hyper-straps: 4x8/ 50, 90, 140, 160
Abs: Windmills 3x6/ 10, 15, 17.5 Rotation MB throws 2x8 each Dead bug twists 2x30 sec.
Time for the pool,
Ed T.
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