June 6-11

Monday June 6-DE Lower
Warm-up
Vertical jumps-10 reps added 5-lb ankle weights and did 10 more
Squat work up to 355x2x8 sets
Speed pulls sumo w/EFS Pro Short Mini bands over bar 245x1x2sets, 295x1x2 sets, 315x1x2 sets

Tuesday June 7
AM training: warm-up, sled-lower, GHRs (pin 5) 2x10 then 3x6,5,6 holding 10-lb behind head

PM training: warm-up, Sled-upper, reverse hyper 4x10/150-480, Low cable rows 4x12-15/125-200, Overhead band crunches and side bends 4x15/2x15-side

Wednesday June 8, 2011
Usual warm-up
Bench w/ chains (2 sets) work to 155x3, 165x3, 175x3x6 sets 3 grips

Suspended Lockouts-medium grip work to 365x3, 405x3, 425x3, 385x5, 395x5

Assisted chin-ups (strong band) 6x8 reps changing grips and tri-set: seated front plate raise 35, 45(2), Seated side DB raise 25, Seated clean and press 25, 30(2)   3x12 each exercise
And some other stuff I can't remember (lost my notes)

Friday June 10, 2011
AM training: Reverse band deadlift work to 570x1, added belt 640x1, 705 miss (twice)
TKEs 4x15-20 (monster mini)

PM training: Box squats w/cambered bar 355x5, 405x5, 445x3 and Band good mornings 3x25 and seated band leg curls w/ankle weights 3x30 (10 each way)

Saturday June 11, 2011: "The Bulgarian Work-out"
AM (trained with Brandon)
usual warm-up (no sled)
Floorpress-medium grip worked to 275x3 bar weight only and started adding chains-up to 4 pair and did singles

Flat DB bench press 100x15 rest 2-3 minutes and 100x13

CSR (change grip ea. set)5x12/ 75, 125, 135, 145, 155
Rollbacks 5x8 reps/35, 45(4)

Bandbell bar bench 2x20/ 50-lbs. super wide and close grip

PM: Rolled and did doubles (bench) to 275, 315x2 4-board, shirt on 365x2 4-board (?), 405x2 3-board, Ttam observed that we could do doubles off boards all day long...ok. Got the message. 405x1 to chest.

Notes:
Friday everything felt heavy and it showed. 705 should have been a pr but I could barely get it off the floor. Saturday went well. The floorpress was a huge pr. I rested about two hours and with Ttam's help we did shirt work. Since I don't have anything that fits me well yet (still waiting on my new shirt to come in), I have been using an old Metal Viking single ply. It still works.

Stay strong,
Ed T.

ME Lower/ME Upper

Friday June 3, 2011
Trained with Rollin
After the usual warm-up, we did some sled pulls, eight total trips up to 225 pounds

Reverse band squats (doubled monster mini bands over top of rack) work to 455x2, 495x1 add belt, 545x1 w/belt, 585x1 add suit w/straps down, 605x1 same a little high

Rack pulls from pin 2 315x3, 405x3, 455x3, 500x3 all with suit on straps down

Took a break did more rolling and mobility work then
Back raises 4x8/25-45 pound barbells on back

GHR 2x20 pin 1

Reverse hyper 3x8-10/200, 290, 380

Part one was a gut buster in terms of work done. But everything felt good and thats what matters.

Saturday June 4, 2011
Trained with Rollin again (also called what if we had a shirt day and nobody came)
The Usual Warm-up
Reverse band bench (new strong bands) medium grip worked to 490x1, added Slingshot and did 530x1 (PR) then 550x1 (!) and took a shot at 565 but missed it half way up (too slow came to a grinding halt)

Pin Press-chin level 175x3

Bandbell bench 3x15/ 90

BB rows work to 275x8x3 sets
Roll backs 3x8/ 35 45 55
Band pushdowns (to finish) 4x20 (new light band)

Rollin put up a 515 reverse band bench!

Stay strong,
Ed T.

DE Upper

Wednesday June 1, 2011
Part One
Roll, mobility and lower body sled work

Benchpress 9x3 w/ 3 grips 155-165-175 pounds
Pull-aparts mini band 3x35, 35, 30

Lockouts Pin 12 WG worked up to 455x1, 490x1, 380x5, 400x5

Flat DB Press 65-pounds x4 minutes
Part Two
Roll and Upper sled 6x 55 pounds
CSR 3x12/ 115 (?) changing grips each set
Band pushdowns mini band 2x50

Bandbell bar military press 70-pounds 3x15, 15, 14

Stay strong,
Ed T.

DE Lower and Focus

Monday May 30, 2011
Warmed up and did approximately 20 jumps onto various sized boxes. Distinct lack of enthusiasm on my part.

Tuesday May 31, 2011
Same warm-up
Pulled sled upper body work 6-8 passes w/ 65 pounds

Squat work to 335x2 x9 sets Felt fast and easy.

Neutral grip Pull-ups 8x5 reps w/ blue band

Part two several hours later consisted of rolling, etcetera, lower body sled work and then...
GHR Pin 5 body x5, 4x5 w/ 10-lbs behind head (barf)

As coincidence (?) would dictate I read an article today on staying focused and driven when, for whatever reason, you feel like crap when it comes to training. The takeaway was four part; one-Focus on your goals, two-Remember your critics, three-Surround yourself with like-minded people and lastly, When all else fails take a break. Good advice. Check out the full article by Matt K. on http://www.t-nation.com/ .

Keep on truckin',
Ed T.

ME Upper

Saturday May 28, 2011

Big group in today. Some of us were working shirts in anticipation of the upcoming meets. It was, as my little Irish friend 4-board would say, "time for the whorin' of the gear" (said with an Irish accent). After a thorough warm-up, I proceeded to start the fashion show which was the parade of bench shirts. My body has sufficently changed since my last meet that the best I can manage is a fair fitting single ply Metal Viking shirt. We warmed up to a single then donned the shirts and it went like this for me.

Benchpress: 3-board 315x2, 365x2, 405x2, 2-board 405x2, 1-board 405x1 (got way outta the groove, corrected it and pressed it aborted the second rep)

Pin press: from forehead MG 135x1, 165x1, 185x1, 205 miss, moved grip out took a second shot at it and missed again. 155x3

Bandbell benchpress 2x20/ 50

Band Face pulls 4x20

Band pushdowns 4x20

So, once again, I have a little work to do. I (again) ordered another shirt. Maybe it will be here, maybe not. Either way, I will wear the Viking and slay them all, Conan-style lol.

Stay strong,

Ed T.