10-26 to 10-29

Wednesday - DE upper
a1. Bench press: work to 9 sets of 3 reps (3 sets @ 155, 3 @ 165, 3@ 175). Change grips every set.
a2. Monster mini band pull-aparts: 9 sets of 10 reps

b. Bench press 2x20/ 175 close and super wide grips

c. Standing press w/Swiss bar 4x8 then 4x10

d. Tricep creepers w/3 mini bands 15-20 reps per band. One set

Friday - ME lower
Amp'd lower warm-up
a. Rack pulls against doubled mini bands from pin 3: work to 405x1, 425x1, 445x1, 465 miss

b. Belt squat wide stance: work up to 230x5, 230x5, 270x3 then 230x5

c1. CSR: 4x12/100, 110, 125, 135
c2. 45* back raise holding weight on chest: 25x8, 35x8, 45x8, 75x6, 75x10

d. Reverse hyper long strap wide feet: 300x6, 500x6, 590x8, 680x8
e. Planks - front: 3x60s

Saturday - ME upper
Amp'd upper warm-up
a. Floor press medium grip: worked up to approx. 60% of shirted max with triples then started adding chains for singles.
275 plus one set of chain x1
275 plus 2 sets of chain x1
275 plus 3 sets of chain x1
275 plus 4 sets of chain miss

b1. Close grip reverse band bench press: 275x3, 365x3, 415x3, 425x2, 345x13 (?)
b2. Pull a parts w/ monster mini band 6x10

c1. Weighted dips 4x10 w/45 lbs
c2. Lat pull downs w/external rotator bar 3x15

Had another big group on Saturday. JD worked up to 275 plus four sets of chain. Then because we were out of chain, twenty pounds was added to the bar and he missed. Still not bad. He got 455x3 in the close grip band press. Two weeks out from his meet and he is on track. We were fortunate to have Crom training with us today and perhaps that is where the good fortune came from...

Friday it was just JD and Chuck Norris and I. JD got the 465 that I missed and Chuck missed 405 then came back and got it.

Things to remember:
Think about why the exercise you are doing is in your program. Don't make the assistance exercise a max effort exercise. And pay attention to what is going on so no one gets hurt.

Stay strong,
Ed T.

ME Upper

Saturday am
Amp'd upper
Pin press (approx. 3-inches off chest): worked up to 335x1 then raised pin height another three inches and worked up to 385x1, missed 405 all wide grip
Reverse band close grip bench press (average bands): 5x5/225, 275, 315, 365, 335
Dips: 100 reps and Low cable rows DD-handle: 6x12 work up to 225 then back down again
Hammer curls 3x12/30-40-50 and Band pushdowns (monster mini band) 3x30

Large group in today. Training went very well and we got John the post man to listen to DMX.

Stay strong,
Ed T

DE Upper/ ME Lower

Wednesday
Amp'd full body warm-up
Bench press w/doubled mini bands: 9 sets of 3 reps w/155, 3 grips
Bamboo bar: 2x20/50, 90 close grip and competition grip
Standing press w/Swiss bar: 4x12 all close grip then 5x10 alternating grips w/lighter weight
And Chin-ups: 5 sets neutral grip

Chin-ups got cut short when a client showed up very early. Hate to turn money away so...

Friday
Amp'd lower warm-up
Reverse band squat (w/doubled light bands) work up to 505x1 adding a belt, 555x1, 580x1 (pr), 600x1
High rack pulls: 335x5, 425x5, 515x5, 605x5, 655x5
GHR: 4x12
Reverse hyper w/foot bar: 3x15-20/ 300
And Chest supported rows: 5x8 w/light weight, changing grip each set, from a dead stop at bottom and holding for 2 sec @ top
Planks: 2x45s

It was a good day.

Stay strong,
Ed T.

SE Lower/ DE Upper

Monday: 10/17
Amp'd lower warm-up
Core work (planks, med ball twists, etcetera)
Squat: work to 325x2x10 sets

Part 2
Amp'd total body warm-up
Speed pulls: work to 255x1x10 sets (5 conventional and 5 sumo) against short mini-bands.Then added short monster mini bands and did 2 pulls, one conventional and  one sumo @ same weight.
RDL's: 255x6, 285x6, 325x6, 355x6

Wednesday: 10/19
Amp'd total warm-up
Bench press w/doubled mini bands: 155x3x9 sets, 3 grips
Bandbell bar: close grip x20/ 50-lbs, competition grip x20/ 90-lbs
Swiss bar military press: 4x12 all close grip then 5x10 @ 70% of heaviest weight used (rotating close, medium and wide grips)
Chin-ups*

*had a client show up early so that cut training short.

Been using the AMP'd warm-up series and they work well. Shorter but more effective warm-ups than I had been doing. As for the "speed squats", well, I am doing free squats and doing them as fast as possible. I am using slightly higher percentages since I do not see myself in gear anytime soon. The plan is to start jumping again on a regular basis.

Stay strong,
Ed T.

ME Lower/Upper

Friday
Deadlifts w/bar on blocks (plates 4-5" off ground): worked up to 495x1, 525 miss
Belt squats 4x10/90, 140, 180, 230x7 (cable broke)
reverse hyper w/short strap: work to 390x8, 470x6, 560x6x2 sets
Ab pulldowns:4x8/ 100, 110, 120 (2)
Band ab pulldowns 2x20

Saturday
bench press 275x1, 315x1, added slingshot, 335x1, 355x1, 370 miss 325x3, 330x3
Dips: 105 reps (7 sets) AND Pull-a-parts 4x20, 20, 20, 40
GHR: 2x10

Stay strong,
Ed T

DE Upper

Wednesday 09/28/11
Bench press w/doubled mini-bands 9x3/ 135 (3), 145 (3), 155 (3) 3 grips AND Chin-ups-various grips 11x3 reps and GHRs 3x10

5-board bench press 5x5/ 275, 285, 295, 305, 315

One-arm DB press w/Fat Gripz 4x12 AND CSR-v-grip 5x8/100, 145, 170, 180, 190

Planks 3x60s

Stay strong,
Ed T.