Friday - ME Lower
Foam/LX rolling
Amp'd lower warm-up
a. Reverse band deadlifts (strong bands) work up to 495x1, add belt 545x1, 585x1, 605 miss, 475x3
b. High box squat (above parallel) w/safety squat bar 5x5/245, 295, 335x4, 385, 405 medium stance all sets
Saturday - ME Upper
Foam roll
Amp'd upper warm-up
a. Fat bar floor press (w/ mini bands doubled around the bar giving approx. 150 lbs. band tension at top according to our resident engineer) medium grip 175x3, 225x1, 265x1, 225x3
b. Overhead pin press (@chin) medium grip worked up to 165x3, 185x1 second rep drifted behind head and lost it. Tried it again 185x2 missed the third dropped to 145x5
c. DB flat press 2x25,20/75
Deadling with time constraints and other issues has restricted time available so that's why the workouts look short. They are.
Stay strong,
Ed T.
Saturday, November 26, 2011
Thursday, November 24, 2011
DE Lower/ DE Upper
Tuesday 11-22-11
Foam/LX rolling
Amp'd lower body warm-up
Broad jumps 3x5
a. Box squat: 10x2 @ 325
b. Speed pulls: 8x1/ 315
c. Dimel deadlifts: 2x20/185
d. Reverse hypers: 6x8/150, 300, 390, 480, 570, 620 w/short strap trying to hold the weight @ the top for a "count"
e. Front planks 2x40s and Pull down abs 2x20/80, 100
Wednesday 11-23-11
Foam/LX ball roll
Agile 8 warm-up
a1. Bench press: work up to 9x3 w/205 (3), 215 (6) w/3 grips and a mini band doubled around wrists
a2. Chin-ups 6 sets of 5 reps various grips
b. Flat DB press: 2x12, 13/105
c1. JM press w/fat bar: 4x5/85, 135, 175, 185
c2. Band pushdowns (light): 4x20 (15 last set)
d1. Bradford press w/fat bar: 4x12 (last set drop weight to first set and do as many reps as possible)
d2. Row and (externally) rotate: 4x8 reps (micro mini band)
Happy Thanksgiving!
Ed T.
Foam/LX rolling
Amp'd lower body warm-up
Broad jumps 3x5
a. Box squat: 10x2 @ 325
b. Speed pulls: 8x1/ 315
c. Dimel deadlifts: 2x20/185
d. Reverse hypers: 6x8/150, 300, 390, 480, 570, 620 w/short strap trying to hold the weight @ the top for a "count"
e. Front planks 2x40s and Pull down abs 2x20/80, 100
Wednesday 11-23-11
Foam/LX ball roll
Agile 8 warm-up
a1. Bench press: work up to 9x3 w/205 (3), 215 (6) w/3 grips and a mini band doubled around wrists
a2. Chin-ups 6 sets of 5 reps various grips
b. Flat DB press: 2x12, 13/105
c1. JM press w/fat bar: 4x5/85, 135, 175, 185
c2. Band pushdowns (light): 4x20 (15 last set)
d1. Bradford press w/fat bar: 4x12 (last set drop weight to first set and do as many reps as possible)
d2. Row and (externally) rotate: 4x8 reps (micro mini band)
Happy Thanksgiving!
Ed T.
Monday, November 21, 2011
ME Lower/ ME Upper
Thursday
Foam and LX ball rolling
BSYCNS warm-up (incl. lateral jumps 3x5)
a. Reverse band squats (doubled monster mini bands) work up to 455x1 add belt, 500x1, 550x1 (PR), 580x1, 605x1
b. Seated good mornings w/safety squat bar 4x5/ 155, 205, 245, 295
c. Dimel deadlifts 2x20/135
d1. Band good mornings 3x20 average then strong band
d1. Front planks 2x60s
Saturday
Foam/LX rolling
BSYCNS warm-up (incl. box jumps 3x5)
a. Pin Press w/fat bar pin 19 (@ chest): worked up in triples to 305x1 (PR) then 315x1. Moved to pin 16 (approx. three inches off chest): 265x1, 315x1, 340x1 (PR). All wide grip.
b. Seated pin press (bar @ forehead - I know cause I hit myself on the head at one point...) MG: worked up to 195x3, then 225x1 (too big a jump) dropped to 180x3
c. 5-Board press CG (index finger one inch from edge of knurl) 275x5, 295x5, 315x4, 265x8
d. Barbell rows - wide grip: 6x6/133, 183, 221, 271, 311, 363x5 added straps at 221 (used kilo plates)
Got nice PRs Thursday and Saturday. And, as I was asked what "BSYCNS" means, and I forgot to explain it; it stands for "B%$^h Slap Your Central Nervous System." It is one of the warm-up options from the Amp'd warm-up series and it works as advertised!
All the Amp'd warm-ups are very effective. I have tried approximately a dozen of them. I have also used some with clients successfully as well. I went over my last few training cycles and have been able to make some changes in this cycle based on what I learned there. Two other big changes are the aforementioned new warm-up programs and the regular massage therapy. The latter has so far made movement much easier for me! A lot of aches and pains have diminished and/or gone. Highly recommended.
Stay strong,
Ed T.
Foam and LX ball rolling
BSYCNS warm-up (incl. lateral jumps 3x5)
a. Reverse band squats (doubled monster mini bands) work up to 455x1 add belt, 500x1, 550x1 (PR), 580x1, 605x1
b. Seated good mornings w/safety squat bar 4x5/ 155, 205, 245, 295
c. Dimel deadlifts 2x20/135
d1. Band good mornings 3x20 average then strong band
d1. Front planks 2x60s
Saturday
Foam/LX rolling
BSYCNS warm-up (incl. box jumps 3x5)
a. Pin Press w/fat bar pin 19 (@ chest): worked up in triples to 305x1 (PR) then 315x1. Moved to pin 16 (approx. three inches off chest): 265x1, 315x1, 340x1 (PR). All wide grip.
b. Seated pin press (bar @ forehead - I know cause I hit myself on the head at one point...) MG: worked up to 195x3, then 225x1 (too big a jump) dropped to 180x3
c. 5-Board press CG (index finger one inch from edge of knurl) 275x5, 295x5, 315x4, 265x8
d. Barbell rows - wide grip: 6x6/133, 183, 221, 271, 311, 363x5 added straps at 221 (used kilo plates)
Got nice PRs Thursday and Saturday. And, as I was asked what "BSYCNS" means, and I forgot to explain it; it stands for "B%$^h Slap Your Central Nervous System." It is one of the warm-up options from the Amp'd warm-up series and it works as advertised!
All the Amp'd warm-ups are very effective. I have tried approximately a dozen of them. I have also used some with clients successfully as well. I went over my last few training cycles and have been able to make some changes in this cycle based on what I learned there. Two other big changes are the aforementioned new warm-up programs and the regular massage therapy. The latter has so far made movement much easier for me! A lot of aches and pains have diminished and/or gone. Highly recommended.
Stay strong,
Ed T.
Thursday, November 17, 2011
Training has only been 3x per week due to business/personal reasons as of late. But it is going ok. Added a little more sled work and the Prowler has seen a comeback.
11-04-11 ME Lower
Amp'd lower body warm-up
Front plank 2x60s
a. Broad jumps 3 sets of 5 reps average 7+ feet per jump
b. Cambered bar box squat (on a low box) worked up to 425x1 then 345x3
c1. GHR 5x5/10, 20, 25, 30, 35
c2. Pull down abs 6x10-12/ 85, 95, 105, 115, 120
Later that day...
a1. Reverse hyper w/short strap 4x12 w/ feet wide and close and foot bar
a2. Low pulley rows 3x12 pronated grip
Prowler 6x30 yds/90 (2), 180 (2), 270 (2)
11-05-11 ME Upper
Amp'd upper warm-up
a. 4Board press close grip worked upto 315x3, 350x1 then 295x3x2 sets
b1. JM Press worked up to 275x3, 295x2
b2. Band pushdowns 8x15
c1. Seated DB cleans 2x15/30, 40
c2. Lat pull downs 6x6 changing bars every couple sets
d. Hammer curls 3x8/35,40,45
Prowler 10x30 yds w/90 lbs. high/low handles
11-09-11
Joe Defranco's Agile 8 warm-up
Core work
a1. Bench press 9x3 @ 205 using 3 grips w/mini band around wrists
a2. Chin-ups 7 sets of 4 reps
b. DB floor press 100x10, 100x13
c1. JM press 3x5/135, 185, 225
c2. Band pushdowns w/monster mini band 3x20
d1. Bradford press (fat bar) 3x10/85, 95, 105
d2. Band pull-a-parts 3x20 (mini band)
Part 2
Drug out the old "dead and bloated" barbell complex...should have left it buried.
11-11-11
Foam roll
BSYCNS warm-up
a. Sumo rack pulls (pin 1) work up to 455x1 w/o belt (!) then add belt 495x1, 525 miss (Matt pulled 565)
b. High box squats w/safety squat bar wide stance 5x3/265, 325, 355, 405, 445
Part 2
a. Dimel deadlifts 2x20/135, 185
b. Reverse hyper w/short strap 4x10-15/150, 240, 390, 480
c. Front plank 2x60s
11-12-11
Foam roll
BSYCNS warm-up
a. Reverse band bench press (new strong bands) WG work up to 470x1 w/mini band doubled around wrist, 500x1 w/wrist wraps (no band), 530x1 w/wraps and Slingshot, missed 560 half way up, 430x5 (80%) w/ SS and mini band around wrists again (Matt got 520 and missed 540)
b1. DB floor press 2x20/70 (70% of wednesday)
b2. Hammer Strength High row change grip each set 4x15/90, 180 (3)
c1. Patterson (overhead) Pin press (bar at forehead level) MG 5x3/135, 155, 175, 195, 205 (! PR yea!)
c2. face pulls 2x20/50, 55
d1. Rollbacks 4x8/40
d2. Band pushdowns (mini) 4x20
11-14-11
Agile 8
Broad jumps 3x5 (hitting 8 feet now)
Core work
Box squat w/briefs 10x2 @ 300
Speed pulls 275x1x2 sets, 315x1x8 all sumo (w/briefs)
Prowler 6x30 yds 90(2), 180(2), 270(2)
11-15-11
Upper body sled 55 lbs for 6x150 feet
a1. GHR 4x10, 10, 15 (2)
a2. Reverse hypers 5x10/150, 240, 330, 420, 510
11-16-11
Foam roll and LX ball
a1. bench press 9x3 @ 205 (3 sets) then 215 (6 sets) 3 grips w/mini band doubled around wrists
a2. Chin-ups 8 sets of 4 reps
b. DB bench press 2x15, 14 w/100 lb DBs
c1. JM press 4x8/135, 155, 175, 195x7
c2. band pushdowns w/light band 4x12
d. Finished with a set of triceps creepers w/3 bands
I really should better keep up with this...Anyway, Got a message last week for the first time and cannot believe how unbelieveably well I feel!!! The two days following the message were ME days and the warm-ups were quick and easy and the weights flew. My goal is to use message therapy to aid in recovery and ensure correct movement patterns in my lifts. Onward and upward!
Stay strong,
Ed T.
11-04-11 ME Lower
Amp'd lower body warm-up
Front plank 2x60s
a. Broad jumps 3 sets of 5 reps average 7+ feet per jump
b. Cambered bar box squat (on a low box) worked up to 425x1 then 345x3
c1. GHR 5x5/10, 20, 25, 30, 35
c2. Pull down abs 6x10-12/ 85, 95, 105, 115, 120
Later that day...
a1. Reverse hyper w/short strap 4x12 w/ feet wide and close and foot bar
a2. Low pulley rows 3x12 pronated grip
Prowler 6x30 yds/90 (2), 180 (2), 270 (2)
11-05-11 ME Upper
Amp'd upper warm-up
a. 4Board press close grip worked upto 315x3, 350x1 then 295x3x2 sets
b1. JM Press worked up to 275x3, 295x2
b2. Band pushdowns 8x15
c1. Seated DB cleans 2x15/30, 40
c2. Lat pull downs 6x6 changing bars every couple sets
d. Hammer curls 3x8/35,40,45
Prowler 10x30 yds w/90 lbs. high/low handles
11-09-11
Joe Defranco's Agile 8 warm-up
Core work
a1. Bench press 9x3 @ 205 using 3 grips w/mini band around wrists
a2. Chin-ups 7 sets of 4 reps
b. DB floor press 100x10, 100x13
c1. JM press 3x5/135, 185, 225
c2. Band pushdowns w/monster mini band 3x20
d1. Bradford press (fat bar) 3x10/85, 95, 105
d2. Band pull-a-parts 3x20 (mini band)
Part 2
Drug out the old "dead and bloated" barbell complex...should have left it buried.
11-11-11
Foam roll
BSYCNS warm-up
a. Sumo rack pulls (pin 1) work up to 455x1 w/o belt (!) then add belt 495x1, 525 miss (Matt pulled 565)
b. High box squats w/safety squat bar wide stance 5x3/265, 325, 355, 405, 445
Part 2
a. Dimel deadlifts 2x20/135, 185
b. Reverse hyper w/short strap 4x10-15/150, 240, 390, 480
c. Front plank 2x60s
11-12-11
Foam roll
BSYCNS warm-up
a. Reverse band bench press (new strong bands) WG work up to 470x1 w/mini band doubled around wrist, 500x1 w/wrist wraps (no band), 530x1 w/wraps and Slingshot, missed 560 half way up, 430x5 (80%) w/ SS and mini band around wrists again (Matt got 520 and missed 540)
b1. DB floor press 2x20/70 (70% of wednesday)
b2. Hammer Strength High row change grip each set 4x15/90, 180 (3)
c1. Patterson (overhead) Pin press (bar at forehead level) MG 5x3/135, 155, 175, 195, 205 (! PR yea!)
c2. face pulls 2x20/50, 55
d1. Rollbacks 4x8/40
d2. Band pushdowns (mini) 4x20
11-14-11
Agile 8
Broad jumps 3x5 (hitting 8 feet now)
Core work
Box squat w/briefs 10x2 @ 300
Speed pulls 275x1x2 sets, 315x1x8 all sumo (w/briefs)
Prowler 6x30 yds 90(2), 180(2), 270(2)
11-15-11
Upper body sled 55 lbs for 6x150 feet
a1. GHR 4x10, 10, 15 (2)
a2. Reverse hypers 5x10/150, 240, 330, 420, 510
11-16-11
Foam roll and LX ball
a1. bench press 9x3 @ 205 (3 sets) then 215 (6 sets) 3 grips w/mini band doubled around wrists
a2. Chin-ups 8 sets of 4 reps
b. DB bench press 2x15, 14 w/100 lb DBs
c1. JM press 4x8/135, 155, 175, 195x7
c2. band pushdowns w/light band 4x12
d. Finished with a set of triceps creepers w/3 bands
I really should better keep up with this...Anyway, Got a message last week for the first time and cannot believe how unbelieveably well I feel!!! The two days following the message were ME days and the warm-ups were quick and easy and the weights flew. My goal is to use message therapy to aid in recovery and ensure correct movement patterns in my lifts. Onward and upward!
Stay strong,
Ed T.
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