Deload SE

10/16

Warmup
Sled lower 6x 90#
A1. DB flat bench 2x max reps w/ 90 (34 total)
A2. Pulldowns 6x8 w/ 3 different bars 145#

B. 4Board press 3x5/ 225, 265 (2)

C1. Seated Db cleans 4x8-9/ 35
C2. Straight bar pushdowns 4x10

Deload week. Cut the weight and the volume and the rest periods. Work faster. Pizza is for Brookszinski. Wherever he might be....

Mmmmm. Pizza,

Ed T.

Training update

10/ 10
Ran Hamburger Hill 8x

10/11
Warmup (the usual)
Sled one-arm 6x 3 exercises 50#
A. Deadlift 370x5, 415x3, 465x1, 495x1
B. Box squat w/ cambered squat bar (lowered box height about 2") 3x5/ 225, 275, 315
C1. Reverse hyper 3x20/ 190
C2. Lat pulldowns - straight arm (like benching) 3x15/ 50-70
D. 10 minutes of abs

10/13
Usual warmup
Sled lower 90# 6x 3/3
A1. benchpress 225x5, 255x3, 285x1, 230x3x2 sets
A2. chin-ups various grips 76 total reps
B. Low rack lockouts w/ fat bar185x5, 225x5, 265x2 205x8x2
C1. Band pushdowns 5 sets purple band 100+ reps
C2. Band pull aprts 2x failure w/ doubled micro-mini

10/15
Part I
Rolling and mobility work
Upper sled 6x same as earlier
Squat 305x5, 345x3, 385x1 315x5

Part II
Rolling and mobility
A. Speed pulls 8x1 295 sumo style
B. Good mornings w/ safety squat bar 3x5-8
C1. GHR 4x14
C2. Lat pulldowns V-bar 4x15 to 160
D. OH band crunches 4x15 green band

I like the single arm sled work. I had gotten bored with the same sled exercises. Also get a little anti-rotation ab work with them. Good stuff. The 465 came up easy so I took one more and got that easy too. Considering I hadn't pulled anything that heavy in a minute (and was heavier last time I did) I was surprised how good it felt.

531 Works!
Ed T.

SE Upper

Saturday October 9

Rolling/ mobility work
A1. Benchpress 3x8/ 225 3 grips
A2. Assisted chin-ups supinated grip green band 110 reps 15 reps per set up to 90 then 2x10

B. 4-Board press wide grip 275x5, 315x3, 340x1, 355x1, 365x1 then 295x5

C1. Seated DB cleans 5x10/ 30, 40, 50, 50, 35x15+
C2. Band pushdowns 100 reps green band 3 sets (!)

Sunday October 10
dynamic warmup ran the damn Dam 8x

Overall training is going well. I am entering a strength block as opposed to the higher volume hypertrophy work I was doing (with my assistance work). I did that block for 12 weeks. My weight has stayed right around 220. I wanted to stick with the hypertrophy block when my weight loss finally leveled off to maximize my size at that weight ("grow into the weight"). The strength loss I experienced with the weight loss has started to reverse itself. I am starting to pick up lost ground and get stronger. The conditioning will affect strength gain somewhat and I will have to adjust my training accordingly. But for me the benefits far outweigh the negatives.

Get Strong(er),
Ed T.

531 Lower

Friday October 8
Part I
Roll/ Mobility work
Squat work up to 285x3, 320x3, 365x6 (rep PR)

Family emergency precluded any more work. Returned later and was able to finish training.

Part II
Roll/ Mobility work
A1. Speed pulls 245x1 x10 sets (50%)
A2. Band pullaparts 7x15 monster mini-band

B. GHR 4x13

C. Hanging leg raises 25 reps

Pulled sumo.

Stay strong,
Ed T.

531 Upper

Wednesday October 6
Rollin and mobility work
Sled lower 6x (?) 115 3/3
A. Bench 210x3, 240x3, 270x3, 215x5x2
A1. Chin ups 61 reps sets of 5-6 neutral grip

B. Fat bar lockouts pin #18 (just off chest) 135x5, 185x5, 225x5, 255x5, 205x10 and the bar is heavier than a regular bar, not sure how much...
B1. still doing chin-ups (see above)

C. Band pushdowns 100 reps 3 (!) sets purple band

I was having a good time until I realized some slimey low life #$%^ stole a set of clips from the gym. Clips for holding weights on the bars. I looked all over the freakin' place and got nuttin'! Worthless nutless *&^%$#!#$%^&*!

Lookin at video tape,
Ed T.

531 Lower

Pullin'

Monday October 4, 2010
Rollin' and mobility work
Sled upper one arm work 8x (4 exercises; row, overhead press, rear delt, row variation)
A. Deadlift work up to 345x3, 390x3, 442x9

B. High box squat with cambered squat bar 3x5/ 225, 275, 315

C1. GHR 4x12
C2. Lat pulldown w/ V-bar 4x15/ 140-170
C3. Side bends 3x15/ 45, 50, 55

I am sooooo excited about the 442x9. It was a rep PR. I started gettin' dizzy. And I didn't bleed all over the bar doing it! (That's probably the most amazing part.) Like the Road Warriors used to say, "Whaaaddaaa rush!"

Legion of Doom,
Ed T.



SE Upper Part II

Whole buncha nuttin'.

Saturday October 2, 2010
Band pushdowns 100 reps (4 sets) and Overhead weighted crunches 4x10 80-100

Boring people to death,
Ed T.

SE Upper

Saturday October 2

Rollin and mobility work
A1) Benchpress worked up to 8x3 reps w/ 225 using 3 different grips
A2) Chin-ups w/ band (at least) 10 sets of 10 (we lost count)

B) 4-board benchpress 275x3, 315x3 using medium grip then 345x3, 350x3 both using a wide grip

C) Seated DB cleans 5x10/ 30-50

Trained with Reggie Jackson today. Everyone thought Mr. October was retired but actually he works at the Kettering Rec Center on weekends!

A 4-board without 4board is just a benchpress. Get it?

Coffee is kickin' in,
Ed T.

531 Lower

Friday October 1

Rollin and mobility work
Upper body sled pulls w/ one chicken wing 6x with 45 pounds
A) Squat 265x5, 305x3, 345x5

B1) Reverse hyper 5x15/ 180
B2) Band pull aparts w/ monster mini band 4x15

And that's all folks,
Ed T.

Heartbreak Ridge

I stopped at a bookstore today looking for the new PowerliftingUSA , didn't find it. But did look at a neat book about the film career of Clint Eastwood. So, in honor the steely-eyed one, like Gunny Highway, I charged up my own Heartbreak Ridge, er, Wright Brothers' Park hill,  x8.

The whole time I was thinking WTF is wrong with me,
Ed T.