Reverse hyper 5x12/ 200, 290, 365, 440, 530
OH band pulldowns 2x20 ea. side (green band)
OH band side bends 2x15 ea. side (green)
Bench sit-ups 2x20
Moved a bunch of stuff afterwards so I got my GPP in...
Boring, I know,
Ed T.
Sunday, July 18, 2010
Saturday, July 17, 2010
531 Lower Part I
Friday
Sleddin' upper 6x30 w/ 80(?)
Squat work up to 275x5, 325x5, 370x5 then 295x8
Pullin' 6x1/ 265 sumo style
I hit a new low on the scale this week; 215. I haven't been that light since high school. I went to my nutritionist, Shawvlanka Brookskoff and had two words for me; super size and extra value meal. Fourboard, being the big help he usually is, asked if I had a Golden Corral near my house. Actually I do not mind the weight loss as much as the strength loss that has accompanied it. Most notably in my squat and benchpress. I reset my 531 maxes for the first time since I started it in September last year. I drew up a new plan of attack for my training (mainly getting more quality training time in) and have begun. I think the two best things you can do in regards to training is 1) have a plan and 2) execute it. (Not said is perfect technique which I would hope would go without saying). Instead of doing many things half-assed choose to do a few and do them well! And have patience. Whenever I get around to writing my training manual, I am going to be realistic and call it "365 days to a better you". Rome was not built in a day. And neither was Ed T.
Stay strong,
Ed T.
Sleddin' upper 6x30 w/ 80(?)
Squat work up to 275x5, 325x5, 370x5 then 295x8
Pullin' 6x1/ 265 sumo style
I hit a new low on the scale this week; 215. I haven't been that light since high school. I went to my nutritionist, Shawvlanka Brookskoff and had two words for me; super size and extra value meal. Fourboard, being the big help he usually is, asked if I had a Golden Corral near my house. Actually I do not mind the weight loss as much as the strength loss that has accompanied it. Most notably in my squat and benchpress. I reset my 531 maxes for the first time since I started it in September last year. I drew up a new plan of attack for my training (mainly getting more quality training time in) and have begun. I think the two best things you can do in regards to training is 1) have a plan and 2) execute it. (Not said is perfect technique which I would hope would go without saying). Instead of doing many things half-assed choose to do a few and do them well! And have patience. Whenever I get around to writing my training manual, I am going to be realistic and call it "365 days to a better you". Rome was not built in a day. And neither was Ed T.
Stay strong,
Ed T.
Thursday, July 15, 2010
July 11-July 14
Sunday
Sled draggin' lower body 6x30 yds. 70
Benchpress work up to 6x4 reps with 245
Rack lockouts (#10) medium grip 3x3/ 365, 405, 435
Part 2 Sunday
Foam rolling and mobility work
DB military 5x10 S/S with Lat pulldowns (medium grip) 5x12
Gun Show
Monday
Foam roll and mobility work
Deadlift work up to 311x5, 355x5, 405x5
Good mornings with cambered squat bar 3x5/ 225, 255, 275
Reverse hyper 5x15
Gun Show part 2
Part too
Sleddin upper body 8x30 w/ 70#
Wednesday
Sleddin' lower 6x30 w/ 70 forwards and backwards
Floorpress work up to 200x5, 230x5, 260x5 then 210x8x 2 sets
DB rollbacks 25x15, 30x15, 35x15, 40x13, 45x12
Hanging leg raises 4x5
Part two
Rollin and mobility stuff
CSR 5x10 2, 3, 3.25, 3.35, 4 plates (hows that for mumbo jumbo?!?)
S/S with barbell shrugs 5x10/ 315, 405, 495, 545, 405x20
Shawn pointed out that my blogs are rather lackluster lately and very dragnet-like (as in just the facts). Guilty.
I resolve to say more stupid things in the future.
I wish I could say something spectacular but quite frankly training is headed in a direction, and going well. I am getting better at managing my time for the business and that helps A LOT. For the business AND my training.
Just do it,
Ed T.
Sled draggin' lower body 6x30 yds. 70
Benchpress work up to 6x4 reps with 245
Rack lockouts (#10) medium grip 3x3/ 365, 405, 435
Part 2 Sunday
Foam rolling and mobility work
DB military 5x10 S/S with Lat pulldowns (medium grip) 5x12
Gun Show
Monday
Foam roll and mobility work
Deadlift work up to 311x5, 355x5, 405x5
Good mornings with cambered squat bar 3x5/ 225, 255, 275
Reverse hyper 5x15
Gun Show part 2
Part too
Sleddin upper body 8x30 w/ 70#
Wednesday
Sleddin' lower 6x30 w/ 70 forwards and backwards
Floorpress work up to 200x5, 230x5, 260x5 then 210x8x 2 sets
DB rollbacks 25x15, 30x15, 35x15, 40x13, 45x12
Hanging leg raises 4x5
Part two
Rollin and mobility stuff
CSR 5x10 2, 3, 3.25, 3.35, 4 plates (hows that for mumbo jumbo?!?)
S/S with barbell shrugs 5x10/ 315, 405, 495, 545, 405x20
Shawn pointed out that my blogs are rather lackluster lately and very dragnet-like (as in just the facts). Guilty.
I resolve to say more stupid things in the future.
I wish I could say something spectacular but quite frankly training is headed in a direction, and going well. I am getting better at managing my time for the business and that helps A LOT. For the business AND my training.
Just do it,
Ed T.
Friday, July 9, 2010
June 29-July 7
June 29
Part 1
Warmup
Sleddin 8x30 w/ 90# 4/4
Pullin 331x3, 375x3, 425x3
GHR w/monster mini-band around neck 3x8, 6, 6
Part 2
Sleddin
Reverse hyper 4x15/ 150, 300, 390, 440
Hanging leg raises (toes to bar) 3x6, 5, 5
July 1
Part 1
Sleddin' 6x 30 w/ 45 (upper-this is when I determined it would be prudent to perform upper body sled pulls on a lower body day...)
Floorpress work up to 235x3, 270x3, 300x2
DB flat press w/ Fat Gripz 3x12/ 90
Part 2
Warmup and mobility work
CSR 4x12/ heavy
July 4, 2010 "Happy Independence Day!"
my favorite holiday
Sleddin 6x30 w/ 90 3/3
Warmup and mobility work
Squat work up to 300x3, 345x3, 385x5 w/an easy 1-2 left (very happy) then 315x5
RDL's 3x15/ 143
RH 3x10/ 240, 330, 420
Green band OH crunches 4x15 ea. side
Bent knee sit-ups (legs on a bench) 3x20
July 6 (I think)
Warmup
Sleddin' 8x30 w/ 90 4/4
Benchpress work up to 4x6 w/ 245
Rack lockouts (wide grip) 405x3, 455x3, 475x3
Inverted rows 20+15+13+12 Superset w/ Pushups 45+25+25+21
Retract-row-rotate 3x25+/- w/ mini-band
2-hand triceps extension 5x12-15 Superset w/ DB curls 5x12-15 ("da gun show")
July 7
Part 1
Warmup
Pullin' 354x5, 400x3, 443x6 w/ a couple left (felt great!)*
GHR w/ monster mini-bands 4x8
Part 2
Reverse hyper 4x12/ 180, 270, 420(2 sets)
Hanging leg raises 4x6
Landmine 3x12-15
*wanted to make the deads look easy b/c I was showing off for a hot chick lol. Thanks Shell!
In an everchanging economy, your health is one thing you cannot let depreciate. Rock on!
Stay strong,
Ed T.
BIG PS! Congrats to Shawn Brooks for setting an Ohio state record in the deadlift with a 675 pound pull at an SLP meet in Hamilton a few weeks ago! ...Good to see ya again buddy! I'm glad you're back!
Part 1
Warmup
Sleddin 8x30 w/ 90# 4/4
Pullin 331x3, 375x3, 425x3
GHR w/monster mini-band around neck 3x8, 6, 6
Part 2
Sleddin
Reverse hyper 4x15/ 150, 300, 390, 440
Hanging leg raises (toes to bar) 3x6, 5, 5
July 1
Part 1
Sleddin' 6x 30 w/ 45 (upper-this is when I determined it would be prudent to perform upper body sled pulls on a lower body day...)
Floorpress work up to 235x3, 270x3, 300x2
DB flat press w/ Fat Gripz 3x12/ 90
Part 2
Warmup and mobility work
CSR 4x12/ heavy
July 4, 2010 "Happy Independence Day!"
my favorite holiday
Sleddin 6x30 w/ 90 3/3
Warmup and mobility work
Squat work up to 300x3, 345x3, 385x5 w/an easy 1-2 left (very happy) then 315x5
RDL's 3x15/ 143
RH 3x10/ 240, 330, 420
Green band OH crunches 4x15 ea. side
Bent knee sit-ups (legs on a bench) 3x20
July 6 (I think)
Warmup
Sleddin' 8x30 w/ 90 4/4
Benchpress work up to 4x6 w/ 245
Rack lockouts (wide grip) 405x3, 455x3, 475x3
Inverted rows 20+15+13+12 Superset w/ Pushups 45+25+25+21
Retract-row-rotate 3x25+/- w/ mini-band
2-hand triceps extension 5x12-15 Superset w/ DB curls 5x12-15 ("da gun show")
July 7
Part 1
Warmup
Pullin' 354x5, 400x3, 443x6 w/ a couple left (felt great!)*
GHR w/ monster mini-bands 4x8
Part 2
Reverse hyper 4x12/ 180, 270, 420(2 sets)
Hanging leg raises 4x6
Landmine 3x12-15
*wanted to make the deads look easy b/c I was showing off for a hot chick lol. Thanks Shell!
In an everchanging economy, your health is one thing you cannot let depreciate. Rock on!
Stay strong,
Ed T.
BIG PS! Congrats to Shawn Brooks for setting an Ohio state record in the deadlift with a 675 pound pull at an SLP meet in Hamilton a few weeks ago! ...Good to see ya again buddy! I'm glad you're back!
June 28-Upper
Monday
Part 1
Warmup
Sleddin' 8x30 yds w/ 90# 4 forwards/ 4 backwards
Mobility work
Benchpress 4 sets of 6 reps w/ 245
Lockouts-wide grip 405x3, 455x3, 500x1 (ugh.barf.) then 475x3
Part 2
Sleddin' 4x30 w/ 90 2/2
Inverted rows 3x20, 19, 17 Superset w/
Pushups 3x45, 35, 26
Retract-row-rotate w/ mini-bands 3x25
As I may or may not have said earlier. I have been breaking up my training into two sessions a day when necessary. Each is precluded by sled dragging. On lower body days I do upper body sled work and vice versa. Lately I have been skipping the second session. The reason is I use these sessions as a form of conditioning. And my bodyweight is where I want it, between 220-225, and that is where I want it to stay. From a time management position it works well.
My diet leaves much to be desired. I am eating good just not enough. Or I won't eat all day after breakfast or stupid crap like that. The biggest commodity I am deficient in is sleep. All those are are...excuses. I post them as part of my training because all these things, undoubtedly, influence the progress of my training. Re-setting my 5-3-1 maxes was a big step in the right direction. It is the first time I have done so since I began it in September, 2009. Otherwise my progress has been steady.
On the business front we signed four more members last night! Three of the four were brand new, i.e. people I did not know from the old place. I am very happy with that.
So, back to my training!
Stay strong,
Ed T.
Part 1
Warmup
Sleddin' 8x30 yds w/ 90# 4 forwards/ 4 backwards
Mobility work
Benchpress 4 sets of 6 reps w/ 245
Lockouts-wide grip 405x3, 455x3, 500x1 (ugh.barf.) then 475x3
Part 2
Sleddin' 4x30 w/ 90 2/2
Inverted rows 3x20, 19, 17 Superset w/
Pushups 3x45, 35, 26
Retract-row-rotate w/ mini-bands 3x25
As I may or may not have said earlier. I have been breaking up my training into two sessions a day when necessary. Each is precluded by sled dragging. On lower body days I do upper body sled work and vice versa. Lately I have been skipping the second session. The reason is I use these sessions as a form of conditioning. And my bodyweight is where I want it, between 220-225, and that is where I want it to stay. From a time management position it works well.
My diet leaves much to be desired. I am eating good just not enough. Or I won't eat all day after breakfast or stupid crap like that. The biggest commodity I am deficient in is sleep. All those are are...excuses. I post them as part of my training because all these things, undoubtedly, influence the progress of my training. Re-setting my 5-3-1 maxes was a big step in the right direction. It is the first time I have done so since I began it in September, 2009. Otherwise my progress has been steady.
On the business front we signed four more members last night! Three of the four were brand new, i.e. people I did not know from the old place. I am very happy with that.
So, back to my training!
Stay strong,
Ed T.
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