"The Big Auto Barbell Complex Redeux"
Tuesday April 20
Hang clean x5
Front squat x5
Push press x5
Back squat x5
Good morning x5
Underhand row x5
7 rounds with 1:30 to 2:00 rest between rounds. Used 111#.
Getting better at not barfing,
Ed T.
Wednesday, April 21, 2010
Monday, April 19, 2010
531 Lower
Monday April 19
Warmup incl. DB swings 3x15 w/70
Deadlift work up to 349x3, 399x3, 449x3
Weighted GHR 3x10, 10, 5, 5 w/45
Straight-leg pull throughs 3x15/ 100, 120, 140 (Cybex)
Lat pulldowns (underhand grip) 4x15/ 165, 150, 135, 120
Ball crunches 3x15
Roman chair situps 3x15
And I did Zottman curls 2x25 because I read in Brookszinski's "Methods of Strength Training" that this was essential to the construction of superior upper arm development. Or to quote directly from the manual, "you can't shoot without guns." I live in a rough neighborhood, an unloaded gun is useless to me. Thanks to Brookszinski I can go "well-heeled".
Spent my day off watching drunks stagger down the street,
Ed T.
Warmup incl. DB swings 3x15 w/70
Deadlift work up to 349x3, 399x3, 449x3
Weighted GHR 3x10, 10, 5, 5 w/45
Straight-leg pull throughs 3x15/ 100, 120, 140 (Cybex)
Lat pulldowns (underhand grip) 4x15/ 165, 150, 135, 120
Ball crunches 3x15
Roman chair situps 3x15
And I did Zottman curls 2x25 because I read in Brookszinski's "Methods of Strength Training" that this was essential to the construction of superior upper arm development. Or to quote directly from the manual, "you can't shoot without guns." I live in a rough neighborhood, an unloaded gun is useless to me. Thanks to Brookszinski I can go "well-heeled".
Spent my day off watching drunks stagger down the street,
Ed T.
Sunday, April 18, 2010
DE Upper
Sunday April 18
Warmup
Benchpress work up to 155x3 x3 sets, 175x3 x3 sets and 195x3 x3 sets. Three different grips @ each weight. Then 2x15 (one close/ one wide) with 165
Rack lockouts 405x5, 455x5, 485x5 wide grip S/S w/Tricep pushdowns 3x20
And that is as far as I got today. I almost killed myself when the (light) bands that were attached to the bar lifted the DBs (supposedly) holding them down, off the ground. Which in turn caused the bar to drift towards my feet dangerously out of control (on one side only of course). Thanks to the quick reaction of the spotter who saved me from harm (and embarassment). So, in the interest of expediting things, I ditched the bands and marched on.
Kids always have a spotter,
Ed T.
Warmup
Benchpress work up to 155x3 x3 sets, 175x3 x3 sets and 195x3 x3 sets. Three different grips @ each weight. Then 2x15 (one close/ one wide) with 165
Rack lockouts 405x5, 455x5, 485x5 wide grip S/S w/Tricep pushdowns 3x20
And that is as far as I got today. I almost killed myself when the (light) bands that were attached to the bar lifted the DBs (supposedly) holding them down, off the ground. Which in turn caused the bar to drift towards my feet dangerously out of control (on one side only of course). Thanks to the quick reaction of the spotter who saved me from harm (and embarassment). So, in the interest of expediting things, I ditched the bands and marched on.
Kids always have a spotter,
Ed T.
Saturday, April 17, 2010
531 Lower
Friday April 16
W/Epstein aka Kevin
Warmup
Squat work up to 320x3, 370x3, 420x3
GHR 3x20, 15, 15
Reverse hyper w/short strap 3x15/ 200, 290, 380
Shrugs work up to 455x10, 495x10, 545x10
Kevin went up to 320x3 which didn't go well due to technical issues. Not wanting to end on a bad note, he took one more single with 335 and easily got it. Onward and upward. M4 is a week out from his "tune-up" meet before his big push at the end of the summer and looking good.
I still felt like my leg(s) could cramp up again at any time. Rolled the hell out of them before, during and after squats. They felt fine squatting. It was just sitting, standing, walking, well, moving in general that put the issue in doubt.
Good times,
Ed T.
W/Epstein aka Kevin
Warmup
Squat work up to 320x3, 370x3, 420x3
GHR 3x20, 15, 15
Reverse hyper w/short strap 3x15/ 200, 290, 380
Shrugs work up to 455x10, 495x10, 545x10
Kevin went up to 320x3 which didn't go well due to technical issues. Not wanting to end on a bad note, he took one more single with 335 and easily got it. Onward and upward. M4 is a week out from his "tune-up" meet before his big push at the end of the summer and looking good.
I still felt like my leg(s) could cramp up again at any time. Rolled the hell out of them before, during and after squats. They felt fine squatting. It was just sitting, standing, walking, well, moving in general that put the issue in doubt.
Good times,
Ed T.
Prowler Flu
"Is that a Dodge Prowler?"
Loaded the Prowler up with 140 pounds. Tried to get John the Mailman to push the Prowler with me but he thought I was talking about a car and declined so I was on my own. Did what is referred to as "The Hell that is New Jersey-Prowler Challenge"; six trips of 30 yards, sprinting and alternating between the high and low handles. One minute rest periods between trips. I didn't feel to winded afterwards. My legs felt a little heavy but that was it.
"I think I am going to die..."
I went to bed that night and woke up in the middle of the night to go to the bathroom. I stretched before I got out of bed and my left leg cramped up; from the knee up to the hip! The whole thing was agonizingly solid and contracted so hard that my leg was bent and I couldn't straighten it. Then, the adductors on my right leg cramped and that's when I thought I might not make it...to the bathroom. 'Cause I still had to go and couldn't move my legs to get out of bed! I don't know how I did it but I did get out of bed to take care of bidniz. My legs felt like they were spasming and I had tears running down my cheeks. This must be what childbirth feels like. Somehow I got the idea that maybe I needed a banana (low potassium=cramping). I don't know why I thought that. I was a desperate man. Actually I was crying more like a baby. I fell/ half stiff legged walked down the stairs to the kitchen. I wolfed down a banana and drank a big glass of water and dragged myself back upstairs to bed; into which I collapsed and eventually fell asleep.
In the morning I woke up and thought, "WTF happened?!?" My legs were sore and still felt tight. I had drank over two gallons of water yesterday so I was at a loss to explain what had happened. Could I be that far out of shape? I have been walking daily for about 45 minutes. It's not the same granted but its not like I sit on my a$%. So I was relaying my tale of woe to Matt and Epstein and Matt concluded, "sounds like a case of the Prowler Flu." The answer had been right in front of my face all along. I had underestimated the power of the Prowler and suffered an attack of Prowler Flu! For which the only known cure is, yup, you guessed it, make friends with the Prowler, then rip its heart out.
Prowler Flu. Barf,
Ed T.
Loaded the Prowler up with 140 pounds. Tried to get John the Mailman to push the Prowler with me but he thought I was talking about a car and declined so I was on my own. Did what is referred to as "The Hell that is New Jersey-Prowler Challenge"; six trips of 30 yards, sprinting and alternating between the high and low handles. One minute rest periods between trips. I didn't feel to winded afterwards. My legs felt a little heavy but that was it.
"I think I am going to die..."
I went to bed that night and woke up in the middle of the night to go to the bathroom. I stretched before I got out of bed and my left leg cramped up; from the knee up to the hip! The whole thing was agonizingly solid and contracted so hard that my leg was bent and I couldn't straighten it. Then, the adductors on my right leg cramped and that's when I thought I might not make it...to the bathroom. 'Cause I still had to go and couldn't move my legs to get out of bed! I don't know how I did it but I did get out of bed to take care of bidniz. My legs felt like they were spasming and I had tears running down my cheeks. This must be what childbirth feels like. Somehow I got the idea that maybe I needed a banana (low potassium=cramping). I don't know why I thought that. I was a desperate man. Actually I was crying more like a baby. I fell/ half stiff legged walked down the stairs to the kitchen. I wolfed down a banana and drank a big glass of water and dragged myself back upstairs to bed; into which I collapsed and eventually fell asleep.
In the morning I woke up and thought, "WTF happened?!?" My legs were sore and still felt tight. I had drank over two gallons of water yesterday so I was at a loss to explain what had happened. Could I be that far out of shape? I have been walking daily for about 45 minutes. It's not the same granted but its not like I sit on my a$%. So I was relaying my tale of woe to Matt and Epstein and Matt concluded, "sounds like a case of the Prowler Flu." The answer had been right in front of my face all along. I had underestimated the power of the Prowler and suffered an attack of Prowler Flu! For which the only known cure is, yup, you guessed it, make friends with the Prowler, then rip its heart out.
Prowler Flu. Barf,
Ed T.
Big Auto BB Complex/ 531 Upper
Tuesday April 13
Hang clean x5
Front squat x5
Push press x5
Back squat x5
Good morning x5
Underhand row x5
Performed five circuts. Each took about 1:15 to 1:30 minutes to complete. Rested 1:30 to 2:00 minutes in between.
Wednesday April 14
W/Epstein and M4
Warmup
Floor press work up to 210x5, 245x5, 275x5
Suspended barbell pushups 2x30, 23
Incline Tates 3x10/ 55, 65, 65
Low cable rows 4x10/ 210, 225, 240, 255
Halbert raises 3x12/ 35
OH crunches 5x15
Stay strong,
Ed T.
Hang clean x5
Front squat x5
Push press x5
Back squat x5
Good morning x5
Underhand row x5
Performed five circuts. Each took about 1:15 to 1:30 minutes to complete. Rested 1:30 to 2:00 minutes in between.
Wednesday April 14
W/Epstein and M4
Warmup
Floor press work up to 210x5, 245x5, 275x5
Suspended barbell pushups 2x30, 23
Incline Tates 3x10/ 55, 65, 65
Low cable rows 4x10/ 210, 225, 240, 255
Halbert raises 3x12/ 35
OH crunches 5x15
Stay strong,
Ed T.
Tuesday, April 13, 2010
531 Lower
Monday April 12, 2010
Warmup
Deadlift work up to 325x5, 375x5, 425x5
Weighted GHR 4x8, 8, 7, 4
Pull aparts w/ monster mini band 4x20
Back extensions 3x8 w/25, 35, 45 1x15 S/S w/ OH crunches 4x12/ 9.5, 10.5, 11.5, 12.5 (Cybex)
Watch this spot for a big announcement soon!
Get strong(er),
Ed T.
Warmup
Deadlift work up to 325x5, 375x5, 425x5
Weighted GHR 4x8, 8, 7, 4
Pull aparts w/ monster mini band 4x20
Back extensions 3x8 w/25, 35, 45 1x15 S/S w/ OH crunches 4x12/ 9.5, 10.5, 11.5, 12.5 (Cybex)
Watch this spot for a big announcement soon!
Get strong(er),
Ed T.
Friday, April 9, 2010
531 Lower Reload
April 9, 2010 Friday
Warmup (long one 20-30minutes)
Squat worked up to 300x5, 345x5, 390x5 (w/ belts and light wraps)
GHR 2x25, 15
Reverse hyper 3x8/ 250, 340, 430
S/S with Pull-aparts w/ monster mini band 4x20
Need wheels? Squat!
Have a good weekend!
Ed T.
Warmup (long one 20-30minutes)
Squat worked up to 300x5, 345x5, 390x5 (w/ belts and light wraps)
GHR 2x25, 15
Reverse hyper 3x8/ 250, 340, 430
S/S with Pull-aparts w/ monster mini band 4x20
Need wheels? Squat!
Have a good weekend!
Ed T.
531 Upper Deload
Wednesday April 7
Warmups
Benchpress worked up to 3x5 w/ 215, 235, 255
Dips 2x15
Incline Tates 3x8/ 45, 55, 65
Halbert raises 3x10/ 35
Low cable rows 4x8/ 210, 225, 240, 255
Gun Show 2 supersets of pushdowns and Zottman curls
You can't shoot if you don't have guns,
Ed T.
Warmups
Benchpress worked up to 3x5 w/ 215, 235, 255
Dips 2x15
Incline Tates 3x8/ 45, 55, 65
Halbert raises 3x10/ 35
Low cable rows 4x8/ 210, 225, 240, 255
Gun Show 2 supersets of pushdowns and Zottman curls
You can't shoot if you don't have guns,
Ed T.
531 Lower-Deload
Monday April 5
Warmup
Deadlifts work up to 183x5, 233x5, 283x5
GHR 3x8 w/45
Pull throughs 3x12+
Chinups 25 reps (between sets of other exercises)
Warmup
Deadlifts work up to 183x5, 233x5, 283x5
GHR 3x8 w/45
Pull throughs 3x12+
Chinups 25 reps (between sets of other exercises)
DE Upper
Sunday April 4
Benchpress with doubled light bands (barf). Use 3 grips 8x3 with approx. 35% of raw bench max. 95x3x3, 115x3x3, 125x3x2
Rack lockouts wide grip 405x3, 455x3, 475x5 (2-3" ROM) S/S with pushdowns 3x15+
Dips 2x20
DB rows 3x8/115
Seated rear delt raise 3x12/20
Dunno how much tension the bands added (don't really care either) but it was a lot. No way to unrack the bar by myself and keep my setup tight. Once I was getting handouts, it worked much better.
Stay strong,
Ed T
Benchpress with doubled light bands (barf). Use 3 grips 8x3 with approx. 35% of raw bench max. 95x3x3, 115x3x3, 125x3x2
Rack lockouts wide grip 405x3, 455x3, 475x5 (2-3" ROM) S/S with pushdowns 3x15+
Dips 2x20
DB rows 3x8/115
Seated rear delt raise 3x12/20
Dunno how much tension the bands added (don't really care either) but it was a lot. No way to unrack the bar by myself and keep my setup tight. Once I was getting handouts, it worked much better.
Stay strong,
Ed T
Saturday, April 3, 2010
5-3-1 Upper/BFT Flip Contest/5-3-1 Lower
3/31/10
531 Upper
W/M4
Roll
Warmup
Floorpress work up to 235x5, 265x3, 300x5
Incline Tate presses 3x10/ 40, 50, 60
Low pulley rows 4x10/ 180, 195, 210, 225
Halbert raises 3x8/ 35
OH crunches 4x10/ 11, 13, 15, 11x20 (all on Cybex)
I had not tried a rep max with the floorpress in awhile. 300x5 was "ok". I missed a sixth.
4/1/10 Thursday
Tire flip contest
Decided to have a tire flipping contest with another trainer today. We have a "Big F&^%$#@ Tire" at work and decided today was the day to attack it. Actually it was the tire or the Prowler and I talked Tony into the contest so I would not be alone in my misery. We did three "sets" each; me flipping the tire three times each to his five each. Had a difficult time getting my fingers under the tire to "grip" it. We finished on the lawn which was a bit easier since I could lay hold of the tire. Can't wait to do that again...I really did enjoy it.
4/2/10
5-3-1 Lower
Roll
Warmup
Squat work up to 185x5, 225x5, 275x5 (deload week)
GHR 4x10
Stay strong,
Ed T.
531 Upper
W/M4
Roll
Warmup
Floorpress work up to 235x5, 265x3, 300x5
Incline Tate presses 3x10/ 40, 50, 60
Low pulley rows 4x10/ 180, 195, 210, 225
Halbert raises 3x8/ 35
OH crunches 4x10/ 11, 13, 15, 11x20 (all on Cybex)
I had not tried a rep max with the floorpress in awhile. 300x5 was "ok". I missed a sixth.
4/1/10 Thursday
Tire flip contest
Decided to have a tire flipping contest with another trainer today. We have a "Big F&^%$#@ Tire" at work and decided today was the day to attack it. Actually it was the tire or the Prowler and I talked Tony into the contest so I would not be alone in my misery. We did three "sets" each; me flipping the tire three times each to his five each. Had a difficult time getting my fingers under the tire to "grip" it. We finished on the lawn which was a bit easier since I could lay hold of the tire. Can't wait to do that again...I really did enjoy it.
4/2/10
5-3-1 Lower
Roll
Warmup
Squat work up to 185x5, 225x5, 275x5 (deload week)
GHR 4x10
Stay strong,
Ed T.
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