Sunday 11/29
W/ J$ and the FNG (who will remain such until we figure out a better name for him AND if he continues to show up!)
Warmups
Benchpress: work up to 9x3 w/ monster mini-bands doubled over the bar, 3 grips used, 135 (3 sets) then 155 for the rest
5-board press-close grip: 225x5, 275x5, 300x5
Low incline DB press (pin #3): 2x20, 12 w/ 80#
Low cable rows w/ v-bar: 5x12-15/ 200, 225, 235 (3 sets)
Hammer curls: 3x10/ 40, 50, 60
Triceps creepers 15 reps ea. band (3)
Straight leg situps 3x15 w/ 25#
Band side crunches 3x15 ea. side w/ light band
The monster mini bands add more tension so we use less bar weight (same as we do with the "regular" minis). I think the minis were good for approximately 40 pounds on the bottom and 80 on the top. I am guessing the monsters are 20-30 pounds more.
Stay strong,
Ed T.
Monday, November 30, 2009
Friday, November 27, 2009
DE Lower
For Friday Nov. 27
"Repeat of the dreaded box squat contest aka lactic acid training cycle"
W/ RaySunshine (with special guest appearance by Brookszinski)
Warmups
Box squat warmed up and did 31 sets of 2 with 235 and safety squat bar
Box step ups: 2x15 ea. leg/ 65#
Pull-through squats: 2x20/ 130, 150
45* reverse hyper w/ short strap: 290x25 x2 sets
Prone trap extensions: 3x12-15/ 3, 3, 5 and Reverse grip lat pulldowns 3x15/ 120, 130, 140
Don't ask me why we engaged in this nonsense again. I guess, unlike RayS., I must like this and unlike Brookszinski it does not make me sick ("Barf" said he.) I promise no more of this crap this year. Bigger and better things next time! I got a pr with my 31 sets, RayS got one with 23+ sets and Brookszinski, who was testing out some new high tech prototype denim groove briefs, Zercher squatted 600 pounds off a parallel box (a 50 pound PR!)
Remember...
Real briefs have pockets,
Ed T.
"Repeat of the dreaded box squat contest aka lactic acid training cycle"
W/ RaySunshine (with special guest appearance by Brookszinski)
Warmups
Box squat warmed up and did 31 sets of 2 with 235 and safety squat bar
Box step ups: 2x15 ea. leg/ 65#
Pull-through squats: 2x20/ 130, 150
45* reverse hyper w/ short strap: 290x25 x2 sets
Prone trap extensions: 3x12-15/ 3, 3, 5 and Reverse grip lat pulldowns 3x15/ 120, 130, 140
Don't ask me why we engaged in this nonsense again. I guess, unlike RayS., I must like this and unlike Brookszinski it does not make me sick ("Barf" said he.) I promise no more of this crap this year. Bigger and better things next time! I got a pr with my 31 sets, RayS got one with 23+ sets and Brookszinski, who was testing out some new high tech prototype denim groove briefs, Zercher squatted 600 pounds off a parallel box (a 50 pound PR!)
Remember...
Real briefs have pockets,
Ed T.
Ketchup
531 Upper Training for Wednesday Nov.25
W/ RaySunshine
Warmups
Floor press-med. grip: work up to 190x5, 220x5, 250x10 (5)
Dips: 5x10 w/ 45#
DB rows: 5x10/115, 120, 125, 130, 135
Face pulls: 3x15/ 90, 110, 130
Incline Tates 3x15/ 40, 45, 50x12 Supersetted W/ EZ bar curls 3x12/ 70, 85, 95
Triceps creepers: 3x15 ea. band ea. arm
Hanging leg raises 4x10 and Overhead crunches 3x15 #11 on Cybex
This week begins the second cycle of the 531. We increased our upper body (in this case the floor press) lift max by 5 pounds.
Stay strong,
Ed T.
W/ RaySunshine
Warmups
Floor press-med. grip: work up to 190x5, 220x5, 250x10 (5)
Dips: 5x10 w/ 45#
DB rows: 5x10/115, 120, 125, 130, 135
Face pulls: 3x15/ 90, 110, 130
Incline Tates 3x15/ 40, 45, 50x12 Supersetted W/ EZ bar curls 3x12/ 70, 85, 95
Triceps creepers: 3x15 ea. band ea. arm
Hanging leg raises 4x10 and Overhead crunches 3x15 #11 on Cybex
This week begins the second cycle of the 531. We increased our upper body (in this case the floor press) lift max by 5 pounds.
Stay strong,
Ed T.
Monday, November 23, 2009
531 Lower
For Monday 11-23-2009
W/ RaySunshine
Warmups
Deadlift: work up to 300x5, 345x5, 390x7 (5)
Box step-ups: 3x12/ 55, 65, 75
Pull through squats: 3x15-20/ 100, 120, 140 Supersetted w/ "Prison-bar" pulldowns with a very wide grip: 4x15/ 150, 160, 170, 175x10/ 145x5
*My forearms were so pumped up after the step-ups that when it came to the pulldowns my grip was failing!
45* reverse hyper w/ short strap: 3x15/ 400, 490, 580
Landmine: 3x10/ 45 Supersetted w/ Ball crunches 3x15
Note: I have been doing "extra reps" on the last set of the main exercise (example: 390x7 instead of just 5 reps). The 531 program is written so that on the last set, one may just do the reps dictated by the program (5, in this case). Or, if one feels especially "froggy", one can perform more. The key is listening to one's body. I usually will leave one or two reps "in the tank" instead of going to failure. My reason for this is to avoid injury, plain and simple.
My no-good training partner, RaySunshine, grunted out 8 reps with 470. And I hate him.
So far so good,
Ed T.
W/ RaySunshine
Warmups
Deadlift: work up to 300x5, 345x5, 390x7 (5)
Box step-ups: 3x12/ 55, 65, 75
Pull through squats: 3x15-20/ 100, 120, 140 Supersetted w/ "Prison-bar" pulldowns with a very wide grip: 4x15/ 150, 160, 170, 175x10/ 145x5
*My forearms were so pumped up after the step-ups that when it came to the pulldowns my grip was failing!
45* reverse hyper w/ short strap: 3x15/ 400, 490, 580
Landmine: 3x10/ 45 Supersetted w/ Ball crunches 3x15
Note: I have been doing "extra reps" on the last set of the main exercise (example: 390x7 instead of just 5 reps). The 531 program is written so that on the last set, one may just do the reps dictated by the program (5, in this case). Or, if one feels especially "froggy", one can perform more. The key is listening to one's body. I usually will leave one or two reps "in the tank" instead of going to failure. My reason for this is to avoid injury, plain and simple.
My no-good training partner, RaySunshine, grunted out 8 reps with 470. And I hate him.
So far so good,
Ed T.
"PRs and WRs" or "What the crew is up to!?!"
It was a big weekend for J$ and Shawn.
J$ was at the IPA Nationals in York, Pa. Sunday and set IPA world records for the benchpress (390 pounds) and the deadlift (665 pounds). He competed in the 220 pound master men's class. I haven't spoken to him yet so I do not have any more details.
Shawn was at Mike Wolfe's benchpress meet Saturday in Celina, Oh. Shawn went 600-660-680 for a heyooge PR. He said the 660 was "tough" then he pulled the shirt (like Elvis) "way down" and got the 680. He took first place and Best Lifter and got some nice prizes. There were several other superheavies in his class. Jason Fry from Westside Barbell put on a benching exhibition doing 500 for several reps! Shawn said it was a fun meet and a nice way to end the year. He said his only disappointment was that the video arcade that was located in the same place the meet was held at had no Pac-Man, Frogger or Space Invaders. Considering that his previous best was a 600 for several years, he has made tremendous progress in 2009.
Update!
I just got off the phone with J$ as I was typing this. He says he took token lifts in the squat. In the benchpress he opened with 355 and got it. It was a little lighter than he planned on but the weights felt heavy in the warmups so he played it conservatively. 380, which would have broken the old record, was a miss because his foot slipped. On his last attempt he took and got 390 "easily". In the deadlift, he had his aim set on Don Mills' 13 year old record. He opened with 525, then took 605. He finished with 665 eclipsing Mills' mark. J$ said that the last pull was the easiest one of them all. According to Mark Challiet, IPA president, the 665 may be the heaviest deadlift EVER done by a 60 year old man. J$ says he has bigger things in store for 2010; pushing the deadlift record higher still among them. He said he learned some things at the meet that helped him out too and it was a very positive experience. The Mole went with him to help and was his "ace in the hole", according to J$.
So congratulations all around to Shawn and J$. What a fantastic weekend! Now back to work.
You're only as strong as your strongest friends,
Ed T.
J$ was at the IPA Nationals in York, Pa. Sunday and set IPA world records for the benchpress (390 pounds) and the deadlift (665 pounds). He competed in the 220 pound master men's class. I haven't spoken to him yet so I do not have any more details.
Shawn was at Mike Wolfe's benchpress meet Saturday in Celina, Oh. Shawn went 600-660-680 for a heyooge PR. He said the 660 was "tough" then he pulled the shirt (like Elvis) "way down" and got the 680. He took first place and Best Lifter and got some nice prizes. There were several other superheavies in his class. Jason Fry from Westside Barbell put on a benching exhibition doing 500 for several reps! Shawn said it was a fun meet and a nice way to end the year. He said his only disappointment was that the video arcade that was located in the same place the meet was held at had no Pac-Man, Frogger or Space Invaders. Considering that his previous best was a 600 for several years, he has made tremendous progress in 2009.
Update!
I just got off the phone with J$ as I was typing this. He says he took token lifts in the squat. In the benchpress he opened with 355 and got it. It was a little lighter than he planned on but the weights felt heavy in the warmups so he played it conservatively. 380, which would have broken the old record, was a miss because his foot slipped. On his last attempt he took and got 390 "easily". In the deadlift, he had his aim set on Don Mills' 13 year old record. He opened with 525, then took 605. He finished with 665 eclipsing Mills' mark. J$ said that the last pull was the easiest one of them all. According to Mark Challiet, IPA president, the 665 may be the heaviest deadlift EVER done by a 60 year old man. J$ says he has bigger things in store for 2010; pushing the deadlift record higher still among them. He said he learned some things at the meet that helped him out too and it was a very positive experience. The Mole went with him to help and was his "ace in the hole", according to J$.
So congratulations all around to Shawn and J$. What a fantastic weekend! Now back to work.
You're only as strong as your strongest friends,
Ed T.
Wednesday, November 18, 2009
531 Upper-Deload
For Wednesday Nov. 18
Today was a fun day. I met Shawn and The Captain (Tenile did not show) early because I thought Shawn was going to do shirt work but he had a change in plans so I hung around and tried not to get in the way while he did, hem, lat work. The Captain worked up to nice single after doing some ME chain work (290 I think it was) then set a PR in rack lockouts with a 415. We bs'd a bit and tried to guess who all the pseudonyms are in this blog. Shawn had decided to go ahead and do Mike Wolfe's benchpress meet Saturday which was why he wasn't benching. A testy shoulder had put the issue in doubt. We went over some prehab/ rehab shoulder stuff for him too. When Ray (of Sunshine) rolled in and saw us all there he wondered why he was not informed of the union meeting. It is always a good time when we can get the crew together to train (which doesn't happen often due to work, etcetera).
Warmups (the full monte, not the abbreviated crap)
Floor press-medium grip: work up to 115x5, 145x5, 175x5
Dips: 3x15
DB rows: 100x15, 110x15, 120x15
Face pulls: 2x20/ 70, 90
Incline Tates 4x8/40, 45, 50, 55x4/30x ? (a lot) Superset W/ EZ bar curls 3x10/ 60, 80, 100
Shawn made fun of Ray and I, implying we were becoming bodybuilders (because of all the reps we were doing) while I kept yelling back, "deload! deload!" and we all laughed. Then we caught him doing curls when he thought no one was looking. Uh-huh. Good times.
There's a little captain in all of us,
Ed T.
Today was a fun day. I met Shawn and The Captain (Tenile did not show) early because I thought Shawn was going to do shirt work but he had a change in plans so I hung around and tried not to get in the way while he did, hem, lat work. The Captain worked up to nice single after doing some ME chain work (290 I think it was) then set a PR in rack lockouts with a 415. We bs'd a bit and tried to guess who all the pseudonyms are in this blog. Shawn had decided to go ahead and do Mike Wolfe's benchpress meet Saturday which was why he wasn't benching. A testy shoulder had put the issue in doubt. We went over some prehab/ rehab shoulder stuff for him too. When Ray (of Sunshine) rolled in and saw us all there he wondered why he was not informed of the union meeting. It is always a good time when we can get the crew together to train (which doesn't happen often due to work, etcetera).
Warmups (the full monte, not the abbreviated crap)
Floor press-medium grip: work up to 115x5, 145x5, 175x5
Dips: 3x15
DB rows: 100x15, 110x15, 120x15
Face pulls: 2x20/ 70, 90
Incline Tates 4x8/40, 45, 50, 55x4/30x ? (a lot) Superset W/ EZ bar curls 3x10/ 60, 80, 100
Shawn made fun of Ray and I, implying we were becoming bodybuilders (because of all the reps we were doing) while I kept yelling back, "deload! deload!" and we all laughed. Then we caught him doing curls when he thought no one was looking. Uh-huh. Good times.
There's a little captain in all of us,
Ed T.
Monday, November 16, 2009
531 Lower
Monday 11/16/2009
W/Ray Sunshine
Deadlift: work up to 185x5, 225x5, 275x5
45* Reverse hyper w/ short strap: 290x20, 490x20 x 2 sets
Standing V-bar pulldowns: 4x15/ 115, 125, 135, 145
Landmine: 3x8/ 45
This is the deload week so volume and loads are less. Last set of main exercise (deadlift in this case) is NOT taken for max reps during the deload.
Stay strong,
Ed T.
W/Ray Sunshine
Deadlift: work up to 185x5, 225x5, 275x5
45* Reverse hyper w/ short strap: 290x20, 490x20 x 2 sets
Standing V-bar pulldowns: 4x15/ 115, 125, 135, 145
Landmine: 3x8/ 45
This is the deload week so volume and loads are less. Last set of main exercise (deadlift in this case) is NOT taken for max reps during the deload.
Stay strong,
Ed T.
Sunday, November 15, 2009
DE Upper & Congrats
Sunday 11/15/2009
College Hoop Season Is Here!!!!!!!!!!
Congrats to RE who had 9 assists in her team's season opening win over BC Saturday. The sign of good things to come! Also kudos to Coach A., whose team won their opener today.
I met Ray (of) Sunshine (aka 4board, new handle courtesy of J$) and J$ this am. Ray and I were doing the usual Sunday speed work and The Grump, J$, was doing some shirt work (again). His last training before next week's IPA Nats. The Grump, besides badgering us with wardrobe issues, mapquest requests and general malfeasance, made an easy 350 opener. He played around (a little too much IMHO) with another shirt he had with him. He goes 100% all the time and (even 1 week out) has a difficult time holding back (deloading). I admire that attitude.
And now, the rest of our show!
Warmups (again running late warmups consisted of multiple bar-only sets)
Benchpress-w/mini-bands-3 grips: 9x3/135 (bar weight)
3-Board press-close grip: 3x8/255
Low incline DB press (#3 pin): 2x18, 12/ 75
Low cable rows w/ V-bar: 5x8/ 185, 210, 235, 260, 285
Zottman curls: 3x10/ 30, 35, 40
Triceps Creepers: 15 ea. arm ea. band (3)
Thanks to Ray for helping me get sh&t done in time for my client too. It was hectic and I appreciated it.
Basketball season is here and I love it!
Ed T.
College Hoop Season Is Here!!!!!!!!!!
Congrats to RE who had 9 assists in her team's season opening win over BC Saturday. The sign of good things to come! Also kudos to Coach A., whose team won their opener today.
I met Ray (of) Sunshine (aka 4board, new handle courtesy of J$) and J$ this am. Ray and I were doing the usual Sunday speed work and The Grump, J$, was doing some shirt work (again). His last training before next week's IPA Nats. The Grump, besides badgering us with wardrobe issues, mapquest requests and general malfeasance, made an easy 350 opener. He played around (a little too much IMHO) with another shirt he had with him. He goes 100% all the time and (even 1 week out) has a difficult time holding back (deloading). I admire that attitude.
And now, the rest of our show!
Warmups (again running late warmups consisted of multiple bar-only sets)
Benchpress-w/mini-bands-3 grips: 9x3/135 (bar weight)
3-Board press-close grip: 3x8/255
Low incline DB press (#3 pin): 2x18, 12/ 75
Low cable rows w/ V-bar: 5x8/ 185, 210, 235, 260, 285
Zottman curls: 3x10/ 30, 35, 40
Triceps Creepers: 15 ea. arm ea. band (3)
Thanks to Ray for helping me get sh&t done in time for my client too. It was hectic and I appreciated it.
Basketball season is here and I love it!
Ed T.
Saturday, November 14, 2009
DE Lower
Friday November 13, 2009
W/ The 4Board
Warmups (long version)
Box squat(same height) w/safety squat bar: work up to 305x2 x8 sets (wore briefs most sets medium stance worked out to a wide stance last 2-3 sets)
DB step ups: 3x10 ea. leg/ 50, 60, 70
GHR(#2 pin): 3x5/ 45
45* Reverse hyper w/ short strap: 3x10/ 400, 600, 690
Shrugs: 2 warmups then 405x20, 455x20
Reverse crunches 4x10 Superset w/ Overhead crunches 4x15/ 8.5, 9.5, 10.5, 8.5 (on Cybex)
No good stories to tell today. No screw ups, disasters or miscues. No funny jokes.
Just get strong(er),
Ed T.
W/ The 4Board
Warmups (long version)
Box squat(same height) w/safety squat bar: work up to 305x2 x8 sets (wore briefs most sets medium stance worked out to a wide stance last 2-3 sets)
DB step ups: 3x10 ea. leg/ 50, 60, 70
GHR(#2 pin): 3x5/ 45
45* Reverse hyper w/ short strap: 3x10/ 400, 600, 690
Shrugs: 2 warmups then 405x20, 455x20
Reverse crunches 4x10 Superset w/ Overhead crunches 4x15/ 8.5, 9.5, 10.5, 8.5 (on Cybex)
No good stories to tell today. No screw ups, disasters or miscues. No funny jokes.
Just get strong(er),
Ed T.
Friday, November 13, 2009
531 Upper
For Wednesday Nov.11, 2009 "Happy Veteran's Day"
W/ The 4Board
Warmups (got to the gym late so they consisted of multiple sets w/ the bar and lighter weight)
Floorpress-medium grip: work up to 215x5, 245x3, 275x5 (1)
Dips 5x10 w/ 35#
DB rows 5x10/ 105,110,115,120,125
Face pulls 3x15/ 80,90,100 Supersetted w/ Incline Tate press 3x15/40
EZ bar curls 4x10/ 50,65,80,90
Triceps creepers 3x15 ea band ea arm
DB side bends 4x10/ 105,110,115,120
Surprised myself with the 275x5. I felt like barf most of the day. 4 and I helped J$ with shirt work after we trained. He went 350x1, 370x1 with a one-ply shirt then switched to 4board's two-ply. He couldn't touch 385 then got 405 to touch and pressed it three-quarters of the way up until his triceps stopped pressing. 400-405 is in reach providing he can press fast enough to outrun his triceps. Not bad for a 60+ year old man...
Stay strong,
Ed T.
W/ The 4Board
Warmups (got to the gym late so they consisted of multiple sets w/ the bar and lighter weight)
Floorpress-medium grip: work up to 215x5, 245x3, 275x5 (1)
Dips 5x10 w/ 35#
DB rows 5x10/ 105,110,115,120,125
Face pulls 3x15/ 80,90,100 Supersetted w/ Incline Tate press 3x15/40
EZ bar curls 4x10/ 50,65,80,90
Triceps creepers 3x15 ea band ea arm
DB side bends 4x10/ 105,110,115,120
Surprised myself with the 275x5. I felt like barf most of the day. 4 and I helped J$ with shirt work after we trained. He went 350x1, 370x1 with a one-ply shirt then switched to 4board's two-ply. He couldn't touch 385 then got 405 to touch and pressed it three-quarters of the way up until his triceps stopped pressing. 400-405 is in reach providing he can press fast enough to outrun his triceps. Not bad for a 60+ year old man...
Stay strong,
Ed T.
Tuesday, November 10, 2009
531 Lower "The Big Auto Workout"
For Monday 11-9-09
W/ 4board
Warmups
Deadlifts: work up to 340x5, 385x3, 430x3(1)
I stopped there. 4board revoked my Man-card temporarily and I left. He said he would do twice the work no that he didn't have to carry me. I rationalized that since I had done 300% more work than I had planned (three reps versus one) that I should leave on a high note.
And that's all I got to say about that,
Ed T.
W/ 4board
Warmups
Deadlifts: work up to 340x5, 385x3, 430x3(1)
I stopped there. 4board revoked my Man-card temporarily and I left. He said he would do twice the work no that he didn't have to carry me. I rationalized that since I had done 300% more work than I had planned (three reps versus one) that I should leave on a high note.
And that's all I got to say about that,
Ed T.
DE Upper
Saturday 11-7-09
W/ 4board and J$
Warmups
Benchpress w/ mini-bands-3 grips: work up to 5x3/ 135# then 185x1 (close grip), 225x1 (medium grip), 245x1 (wide) All 3 sets done with bands still on the bar.
3-Board Press (4board's little bruddah)-close grip: 245x3, 275x3, 300x2 then 255x8
Low incline DB press (#3 pin): 2x18, 16/ 70#
Low cable rows w/ V-bar: 5x10/ 175, 200, 225, 250, 275
J$ was in rare form today. I think he must have gotten a full night's rest. First he informed me he'd be 15 minutes late and for us to "wait for him". We allowed that due to his age he must need more time to get going (never mind that we were training on Saturday afternoon). So I got to the gym and found him listening to "Freebird" at #50 volume sitting in his van. He said he'd be in as soon as the song was over. I went in and told the 4board, ' 'Board, you know why $ was gonna be late today?' 'No', he said. I replied that $ wanted to listen to the long version of"Freebird". That's why. I cannot print what he said. So $ rolls in and we laid into him about his delayed entry; "Whassamtter? The nurse not wake you up in time? Batteries on your hov-a-round give out? Couldn't find anyone to mash up your peas?" So he started firing back, especially after 4board called him a 'grumpy old man', and it was brutal. I said to 4board, "no wonder him and Larry couldn't get along." Then as we added some 25s to the bar, he offered to hand me one and as I reached for it from about 6 feet away, he tossed it to me! I jumped out of the way and he sneered, "I knew you wouldn't catch it." Nice. We found out it was his birthday the day before so that started the "didn't-you-get-anything-for-your-birthday-is-that-why-you're-grumpy" jokes and on it went.
Once we got past the board presses, we were able to pick up the pace. The result of which was the Old Man couldn't catch his breath so the jokes stopped. Good stuff.
Happy (belated) Birthday $,
Ed T.
W/ 4board and J$
Warmups
Benchpress w/ mini-bands-3 grips: work up to 5x3/ 135# then 185x1 (close grip), 225x1 (medium grip), 245x1 (wide) All 3 sets done with bands still on the bar.
3-Board Press (4board's little bruddah)-close grip: 245x3, 275x3, 300x2 then 255x8
Low incline DB press (#3 pin): 2x18, 16/ 70#
Low cable rows w/ V-bar: 5x10/ 175, 200, 225, 250, 275
J$ was in rare form today. I think he must have gotten a full night's rest. First he informed me he'd be 15 minutes late and for us to "wait for him". We allowed that due to his age he must need more time to get going (never mind that we were training on Saturday afternoon). So I got to the gym and found him listening to "Freebird" at #50 volume sitting in his van. He said he'd be in as soon as the song was over. I went in and told the 4board, ' 'Board, you know why $ was gonna be late today?' 'No', he said. I replied that $ wanted to listen to the long version of"Freebird". That's why. I cannot print what he said. So $ rolls in and we laid into him about his delayed entry; "Whassamtter? The nurse not wake you up in time? Batteries on your hov-a-round give out? Couldn't find anyone to mash up your peas?" So he started firing back, especially after 4board called him a 'grumpy old man', and it was brutal. I said to 4board, "no wonder him and Larry couldn't get along." Then as we added some 25s to the bar, he offered to hand me one and as I reached for it from about 6 feet away, he tossed it to me! I jumped out of the way and he sneered, "I knew you wouldn't catch it." Nice. We found out it was his birthday the day before so that started the "didn't-you-get-anything-for-your-birthday-is-that-why-you're-grumpy" jokes and on it went.
Once we got past the board presses, we were able to pick up the pace. The result of which was the Old Man couldn't catch his breath so the jokes stopped. Good stuff.
Happy (belated) Birthday $,
Ed T.
ME Upper/ DE Lower
For Wednesday 11-4-09
W/ The 4Board
Warmups
Floor press-medium grip: work up to 205x3, 230x3, 260x6 (3)
Dips: 5x10 w/ 25#
DB rows: 5x10/ 105, 110, 115, 120, 125x20 ea. side (barf)
Face pulls: 3x15/ 70, 80, 90 Superset w/ Incline Tate press: 3x15/ 40#
EZ bar curls: 3x15/ 45, 50, 55
DB side bends: 3-4 sets of 15 w/ 75#
DE Lower for Friday 11-6-09
W/ The 4Board
Warmups
Box squat-box and 2 mats-safety squat bar: work up to 275x2 x5 sets then 325x1, 375x1 (wore briefs for all sets)
Reverse BB lunges: 2x10 ea. 65, 75
GHR: 4x5/ 25, 35, 45 (2) #2 pin
45* Reverse hyper w/ foot bar: 450x10, 540x10, 630x10 x2 sets
Shrugs: 365x10, 455x10, 545x10, 605x10
Wearing the briefs helps alleviate nagging groin injury which is better due to more foam rolling, mobility work and unilateral leg work. Still not quite 100% but getting there.
Stay strong (and healthy),
Ed T.
W/ The 4Board
Warmups
Floor press-medium grip: work up to 205x3, 230x3, 260x6 (3)
Dips: 5x10 w/ 25#
DB rows: 5x10/ 105, 110, 115, 120, 125x20 ea. side (barf)
Face pulls: 3x15/ 70, 80, 90 Superset w/ Incline Tate press: 3x15/ 40#
EZ bar curls: 3x15/ 45, 50, 55
DB side bends: 3-4 sets of 15 w/ 75#
DE Lower for Friday 11-6-09
W/ The 4Board
Warmups
Box squat-box and 2 mats-safety squat bar: work up to 275x2 x5 sets then 325x1, 375x1 (wore briefs for all sets)
Reverse BB lunges: 2x10 ea. 65, 75
GHR: 4x5/ 25, 35, 45 (2) #2 pin
45* Reverse hyper w/ foot bar: 450x10, 540x10, 630x10 x2 sets
Shrugs: 365x10, 455x10, 545x10, 605x10
Wearing the briefs helps alleviate nagging groin injury which is better due to more foam rolling, mobility work and unilateral leg work. Still not quite 100% but getting there.
Stay strong (and healthy),
Ed T.
Monday, November 2, 2009
"ME" Lower
I am still not sure what to call today because it is not ME work. I am open to suggestions. At any rate, it went very well. 4board pulled 496 for 6 on his last 3x3. And I feel muscles in my back that I forgot I had. LOL. After we warmed up and got started we got done in 75 minutes. I like the 5-3-1. Every training day, I know exactly what I am doing before I walk in. I don't have to think about it I just get in and get it done. One could look negatively at using submaximal weights to get stronger but I really anticipate good things from it. And nothing gets your heart pounding like pulling 90% for several reps. We don't need no stinkin' cardio! hahaha
W/ 4board
Warmups
Deadlifts: work up to 316x3, 361x3, 406x8 (3)
Reverse BB lunges: 2x15 ea. leg/ 55, 65
GHR: 3x12/ raising pin height ea. set (2, 3, 4 pins)
45* RH w/ foort bar: 290x20, 380x20 x2 sets Supersetted with Standing V-bar pulldowns: 4x15/ 100, 110, 120, 130
Straightleg situps: 4x15/ 45
Remember, when you go to the gym, go to get stronger. Anything else is just a waste of time.
Words we can live by,
Ed T.
W/ 4board
Warmups
Deadlifts: work up to 316x3, 361x3, 406x8 (3)
Reverse BB lunges: 2x15 ea. leg/ 55, 65
GHR: 3x12/ raising pin height ea. set (2, 3, 4 pins)
45* RH w/ foort bar: 290x20, 380x20 x2 sets Supersetted with Standing V-bar pulldowns: 4x15/ 100, 110, 120, 130
Straightleg situps: 4x15/ 45
Remember, when you go to the gym, go to get stronger. Anything else is just a waste of time.
Words we can live by,
Ed T.
Sunday, November 1, 2009
DE Upper
W/ 4board and J$
Warmups (usual plus shoulder complex and prone trap raises 3x12)
Benchpress w/ doubled mini-bands-3 grips: work up to 135x3 for 9 sets
3-Board Press-close grip: 225x5, 275x5, 295x3, 245x10
DB flat bench: 2x16, 12/ 95 pounds
Low cable rows w/ V-bar: 5x10/ 150, 175, 200, 225, 250
Zottman curls: 3x12/ 25, 30, 35
Triceps Creepers: 3x15 ea. arm w/ 3 mini bands
Landmine: 2x8/ 35, 45
Landmine. What is the Landmine? Put the end of a bar in a corner and holding the other (weighted) end with both hands rotate the bar from hip to hip. I don't know why it is called a "Landmine"...Good "core" work.
The bar weight is reduced by the approximate amount of band tension at the bottom of the lift (off the chest). Example: 175 = 50% of 350 pounds. Band tension for doubled mini-bands on the bar at the chest is approximately 40 pounds. 175-40=135 pounds.
I hope everyone had a Happy Halloween and ate lots of candy. I dressed up as a hungry guy and went to a party and gorged my self on chili, sub sandwhiches and stolen candy (from my god-daughters). Good times.
Stay strong,
Ed T.
Warmups (usual plus shoulder complex and prone trap raises 3x12)
Benchpress w/ doubled mini-bands-3 grips: work up to 135x3 for 9 sets
3-Board Press-close grip: 225x5, 275x5, 295x3, 245x10
DB flat bench: 2x16, 12/ 95 pounds
Low cable rows w/ V-bar: 5x10/ 150, 175, 200, 225, 250
Zottman curls: 3x12/ 25, 30, 35
Triceps Creepers: 3x15 ea. arm w/ 3 mini bands
Landmine: 2x8/ 35, 45
Landmine. What is the Landmine? Put the end of a bar in a corner and holding the other (weighted) end with both hands rotate the bar from hip to hip. I don't know why it is called a "Landmine"...Good "core" work.
The bar weight is reduced by the approximate amount of band tension at the bottom of the lift (off the chest). Example: 175 = 50% of 350 pounds. Band tension for doubled mini-bands on the bar at the chest is approximately 40 pounds. 175-40=135 pounds.
I hope everyone had a Happy Halloween and ate lots of candy. I dressed up as a hungry guy and went to a party and gorged my self on chili, sub sandwhiches and stolen candy (from my god-daughters). Good times.
Stay strong,
Ed T.
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