ME Lower/ DE Lower

Friday 9/23/11
Roll
Cressey lower body warm-up

Box squats-low box-safety squat bar w/choked average band-worked up to 375x1 (taking into consideration extra weight of ssb) plus band tension (about 140 lbs @ top)

Speed pulls-sumo style-w/doubled mini's on bar 255x1x8 sets

Back raises 3x6 against doubled light band

Reverse hyper-short strap 6x8/150, 300, 390, 480 (3 sets)

Lat pulldowns w/external rotator bar 3x15/125 AND Face pulls 2x20/35 lbs

**did split stance Paloff press iso-holds 3x20 sec R/L in-between squat warm-ups

DE Lower Monday September 26
Jumps-Kneeling 4x4 and Standing vertical jump 4x4

Squat 225x2x8 sets then 275x1, 315x1, 365x1

Rack pulls pin 2 against doubled light bands  woked up to 225 for 7 sets of 2 reps (tore the palm of my hand in the sixth set, taped it up but couldn't hold the bar with tape to continue)

Reverse hyper-short strap-300x15-20, 350x20x2 sets

Seated band leg curls (light band) 3x18-21-24 (6-7-8 each way) AND lying leg curls 55x20, 60x14, 65x10

Stay strong,
Ed T.

DE Upper

Wednesday
AMPd upper body warm-up

Bench press w/Swiss bar-medium/wide grips only-9x3 @ 175
Chin-ups 10x3 reps different grips

5-board press-close grip-worked up to 355x2 then 295x5 (Old Josh did 385x3)

One arm DB press (w/fat gripz) 3x15/ 35, 40, 42.5
Chest supported rows-pronated grip 4x10/90, 135, 160, 180

Banded scarecrows 2x8

One arm farmers' carry 8x100' w/100 lb handle

Stay strong,
Ed T

ME Upper/ DE Lower

Saturday September 17
DB floor press 100x5x8 sets AND DB curls 30x10x12 sets (by the time we warmed up to the first working set of 100 lbs)
Single arm DB supine triceps extension 3x10/25, 30, 35 AND Low incline flyes 3x15/30
Dips 100 reps (9 sets)

Trained with Old Josh, New Josh and Alex Trebek today. Nobody liked the 100 rep dip challenge. I don't know why...

Monday September 19
Some mobility work
Ab wheel rollouts 3x8
Sled 6x150' 90 lbs. 3 forwards and 3 backwards
Belt squat 5x5 onto parallel box w/ 205
Rack pulls w/doubled mini bands 175 8 sets of 3 reps
Reverse hyper long strap 3x20/90, 180, 270
Seated band leg curls 3x15 (average band) AND Lying leg curls 3x10-20

My back was absurdly tight today so I got accquainted with our new belt squat machine (its bad ass). Rack pulls felt fine and I actually felt better as the day went on. Musta slept funny...

Stay strong,
Ed T.
Stay strong,
Ed T.

ME Lower-Friday

Friday
w/Rollin
Foam roll and Pull-aparts 5x20
Good morning w/csb and 4 sets of chain (approx. 160 lbs total) worked up to 315x3, 355x2, 375x1 and 400x1 (felt like my head was gonna pop off)
GHRs-3x6/10,25,35
Sled pulls 6x50 steps 4 forwards/2backwards 90+135+180  (2 each)
DB shrugs 100x15, 120x15, 140x10, 150x10
Straight leg sit-ups 6x10/25, 35, 45, 75, 100 (2 sets)

Rollin ended up with 315 and spent the better part of the next 30 minutes walking around like he was stoned (a condition which he attributed to the "feeling like one's head was going to pop off good am's" and not a night at Stan's Star Bar in downtown X). Thankfully he recovered by the time we got to sit-ups!

Stay strong,
Ed T.

Raw is War

Friday-Shawn brought in a couple friends (Quentin and Roarky) from out of town and the result was an impromptu bench press contest. Quentin from NY did a feet up (!) single with 365. Then worked up to a PR with 425. All raw. he gave 430 a ride but it was not in the cards that day. Still very strong press and no doubt more in store from Quentin.
http://www.facebook.com/profile.php?id=100001978666139#!/

The above link should be to the Hose of Health2 facebook webpage and on that are some videos from their training including Quentin's PR, some bencing from Roarky and Shawn's own PR-a nice 480 benchpress raw. He left a few pounds on the bar no doubt. Quentin followed up his press with a 550 raw deadlift! Ol' Shawn did not enter that part of the "event" as the warm-ups were spaced too close together for him...He attributed his "sucessful day at the beach" to his pre-workout regmine at the training table; a six pack of Snickers and a foot long "big red smokey". So be warned...

Stay strong,
Ed T.

DE Upper

Wednesday 9-14
Part I
Bench press 3 grips 175x3x9 sets w/sets of chain and one set of mini bands choked at bottom of rack (only loads at top)
Lockouts-pin 12-close grip work to 405x3 then 325x3 and 345x3
Chin-ups (neutral grip) 5x4 reps ? (might have done more) AND One arm DB press w/Fat Gripz 4x10/35,40,45,50
Chest supported rows 3x15/90,115,135
Part II
Sled pulls all upper body 8x125' 70 lbs
Ab pulldowns 5x10/80,90,100,110,120
GHr 2x10

Stay strong,
Ed T

ME Lower-ME Upper

9-9-11 w/ Rollin and Brandon
Sumo deads against pro short monster mini bands. Plates resting approx. one inch off ground. Woked up to 285x1, added belt and briefs 325x1, 375x1, missed 400
Front box squats-high box 6x5-6 (can't count) worked up to 355x5

9-10-11 w/ a bunch of folks; Stan, B-dawg, Andrew, New Josh
Close grip benchpress w/ 3 sets of chain (approx. 120 lbs) 225x1, missed 275, went 2x3 w/ 225 and 235
(B-dawg hit 275 and Stan got 315 or 335 before he got hurt...)
Tate presses 8x8/30-60 then 5 sets @ 60 AND Low cable rows w/ DD handles 150x12, 175x12, 200x12, 225x10, 250x8-10 and 175x15
Dips 95 reps in 7 sets

Been sloughing off on the assistance/ supp work. Lazy. Dust mode. Whatever you want to call it. Training going ok when I am motivated to do it. Don't worry. It will bite me in the nether reigon soon.

Stay strong,
Ed T

DE Wednesday

September 7, 2011
Benchpress 12x3 w/185 and 1 set o' chain-3 grips AND Chin-ups sets of 3 various grips 39 (?) total
Benchpress one set super wide grip and one set close grip x20 reps each 135
Suspended lockouts (approx. 4-inches range o' motion) wide grip 345x3, 375x1 (ugh) then 315x3 AND GHRs 3x10

September 8
Sled-upper body movements-8x150' 70#
Lat Pulldowns w/ external rotator bar 3x15/120, 140, 150 AND GHRs 3x10
Hanging leg raises 4x5

Still here. Weight holding approx. 235 (depends on the scale used lol). Training going well actually despite being very busy at work.

Stay strong,
Ed T.