Found it at Elitefts.com and decided to try it. It required flip flopping my DE/ME days but no biggie there.
Wednesday 12-21
Amp'd warm-up followed by BSYCNS
A. Close grip incline press: worked up to 245x2
B1. Rack lockouts (approximate 2-inch range of motion) medium grip: 315x3, 365x3, 405x3, 425x2, 335x5 (wide grip)
B2. Band pushdowns w/monster mini band: 6x15
C. Swiss bar press: 5x3/ 85, 105, 125, 145, 165 all med. grip then 75x15x3 sets alternating grips
D. technique bench press w/ reverse bands: choked light bands 155 = 0 245x5x6 sets (w/mini band around wrists) Next time needs to be a little heavier.
Saturday 12-24
Same warm-up as Wednesday
A. bench press: 155x3x6 sets using 3 grips then 185x3, 205x3, 215x3 all wide grip and pull-a-parts in between x10 for most of the warm-ups and some of the work sets
B. Flat DB press: 100x15, 16
C1. Incline Tate press: 4x8/35, 45, 50 (2)
C2. band pushdowns: 3x15 w/monster mini band
D1: Shoulder series: all seated front plate raise 45x12, side raise 25x12, shrug clean and press 30x10
D2. Shoulder horn: 2x20/2.5 lbs.
Merry Christmas!!!!!!!!!!!!!!!!!!!
Ed T.
Saturday, December 24, 2011
Tuesday, December 20, 2011
My shortest blog post ever
Squat: worked up to 300x2x8 sets then 350x1, 375x1, 400x1, 405x1x3 sets
Rack pulls w/mini bands doubled over the bar: 8x3/185
Then home,
Ed T.
Rack pulls w/mini bands doubled over the bar: 8x3/185
Then home,
Ed T.
Monday, December 19, 2011
Extra workout and ME work
Thursday 12-15
Beat on a tractor tire w/ an 8 lb sledge hammer 3x10 each arm rest 60 sec then repeat
Swiss bar press: bar x10 w/close/medium/wide grips then 85x5, 105x5, 125x5, 145x5 all medium grip then drop to 85x10x5 sets alternating close/medium/wide etcetera
AND
Band pull-a-parts w/monster mini x10 x4 sets alternating with mini band (underhand) x10 x3 sets
FOLLOWED BY
DB curls 4x8-10 and one big drop set
ME Lower 12-16
Amp'd lower warm-up
Vertical jumps 3x4 (happy to note that my jump is up a few inches - yea!)
Partial deadlifts (plates on boxes approx 5-inches off ground): worked up to 405x1 w/o belt. Added belt and draped 2 5/8 chains over the bar with 405x1, then w/2 sets of chain over the bar 405x1, 3 sets of chain w/405x1, 4 sets of chain w/405x1, then 435x1 w/4 sets of chain on bar, then 365x3 same set-up. (The way the chains hung off the bar they were hanging off the ground at the top).
High box squat (approximate 18-inch box): worked up to 335x5 added belt then 385x5 medium stance w/safety squat bar
GHR 3x12 and Ab pull downs 3x10
Reverse hyper: 200x15, 300x15x2 and Seated band leg curls 3x12
ME upper 12-17
Amp'd upper
Reverse band bench press (old strong bands) wide grip: worked up to 475x1, missed 500x1 at the top, took 500 again w/the Maddog Slingshot and got it (hard to touch and a tad out of position on my chest - touched too high), 525x1 w/MDSS, got greedy and went for an all time PR (560) and missed half way up...weak ass triceps.
Standing press: 3x15/185, 225, 275
Low cable rows medium pronated grip: 5x10/125, 150, 175, 200, 225, 150x20
Shoulder series: front plate raises - 3x12/35, 45 (2) and Seated side raises - 3x12/15, 20, 25 and Shrug clean and press x8/15, 20, 25
Band pushdowns: 4x20 w/ a light band
Weak ass triceps suck,
Ed T.
Beat on a tractor tire w/ an 8 lb sledge hammer 3x10 each arm rest 60 sec then repeat
Swiss bar press: bar x10 w/close/medium/wide grips then 85x5, 105x5, 125x5, 145x5 all medium grip then drop to 85x10x5 sets alternating close/medium/wide etcetera
AND
Band pull-a-parts w/monster mini x10 x4 sets alternating with mini band (underhand) x10 x3 sets
FOLLOWED BY
DB curls 4x8-10 and one big drop set
ME Lower 12-16
Amp'd lower warm-up
Vertical jumps 3x4 (happy to note that my jump is up a few inches - yea!)
Partial deadlifts (plates on boxes approx 5-inches off ground): worked up to 405x1 w/o belt. Added belt and draped 2 5/8 chains over the bar with 405x1, then w/2 sets of chain over the bar 405x1, 3 sets of chain w/405x1, 4 sets of chain w/405x1, then 435x1 w/4 sets of chain on bar, then 365x3 same set-up. (The way the chains hung off the bar they were hanging off the ground at the top).
High box squat (approximate 18-inch box): worked up to 335x5 added belt then 385x5 medium stance w/safety squat bar
GHR 3x12 and Ab pull downs 3x10
Reverse hyper: 200x15, 300x15x2 and Seated band leg curls 3x12
ME upper 12-17
Amp'd upper
Reverse band bench press (old strong bands) wide grip: worked up to 475x1, missed 500x1 at the top, took 500 again w/the Maddog Slingshot and got it (hard to touch and a tad out of position on my chest - touched too high), 525x1 w/MDSS, got greedy and went for an all time PR (560) and missed half way up...weak ass triceps.
Standing press: 3x15/185, 225, 275
Low cable rows medium pronated grip: 5x10/125, 150, 175, 200, 225, 150x20
Shoulder series: front plate raises - 3x12/35, 45 (2) and Seated side raises - 3x12/15, 20, 25 and Shrug clean and press x8/15, 20, 25
Band pushdowns: 4x20 w/ a light band
Weak ass triceps suck,
Ed T.
Wednesday, December 14, 2011
Update
You know you've been at work too long when you are cleaning the toilet and try to keep time to the song "Cocaine" with a toilet brush tapping on the toilet bowl. Yesterday, I was told box jumps were "bad". Not because, as I sarcastically suggested, one could fall off the box, but because it was, drum roll, "bad for the knees". I thought it was a joke when it was told to me but it wasn't. It was fecal matter disseminated at a "seminar".
Training has been fairly consistent, missed a day here and there and I am not getting all the conditioning in that I planned to do. But I did manage to do this:
ME Upper 12-03-11
Lower sled work 6x150' w/90 lbs forwards and backwards
GHR: 20 reps
Ab pull downs: 3x8-10
Benchpress w/mini bands doubled around the bar, wide grip: worked up to 285x1, missed 305, added my trusty Slingshot and hit 325, missed 345 then did 285x5 w/The Shot
JM Presses 4x5 up to 225 supersetted with Band pushdowns 3x20 w/mini band
DB Incline press: 70x20, 90x8
Low pulley rows w/wide V-bar: 7x8/150,175,200, 225, 250, 275, 300 then 175x26 (to beat 4board)
Dips: 75 reps in 5 sets
DE Lower 12-05-11
Amp'd lower warm-up
Core work incl. 20 GHR's
Squat: Work up to 250x2x12 sets w/45-60s rest between sets
Rack pulls (pin 3) w/doubled light bands on bar (approx. 325 lbs. tension): 135x2, 185x2, 225x2x8 sets
Dimel deadlifts: 4x10/135, 185, 205(2)
Reverse hyper: 5x8/150, 300, 390, 480, 570(2)
ME Upper 12-10-11
Did something to warm-up but what I do not recall...
2board press wide grip: work up to 275x2, 315x1, 335x1, 355 miss, 295x3, 305x3
Bench press: 205x18 wide grip and 205x10 close grip
Incline Tate press 8x8/work up to 60 in 5 lb increments then back down <60 sec rest
Shoulder series: front DB raise-25, 35, 45 and Side raises-15 (2) , 20 and squeeze, clean and press-15, 20, 25 for 3 sets of 8-12 reps each (this sucked)
Low rows w/H bar: 6x10/125, 150, 175, 200, 225, 250x8, 150x20
DE Lower 12-12-11
Amp'd lower
Lateral jumps (over bench) 3x6
Squat: worked up to 275x2x12 sets
Rack pulls (pin 3) w/doubled monster mini band on bar: worked up to 225x2x8 sets (approx. 250 lbs band tension)
GHR: 3x8/10, 20, 30
Reverse hypers w/foot bar: 5x8/ 300, 440, 530 (3)
DE Upper 12-14-11
This effort consisted of several sets of benching w/ just the empty bar, then slowly adding weight up to 205x3x3 sets. Then 215x3x6 sets. All using 3 different grips w/ a mini band doubled around the wrists for the working sets. Rest was <60 seconds. Did mini band pull aparts in between 10 at a time for a total of approximately 150 reps.
Suspended lockouts all close grip with an approx.8-inch range of motion. Setting this m#!%^&*()+$%^ up almost caused me to lose my freakin' mind. Don't ask me why, but today it would have been easier for me to send someone to the moon that get this %^&*($ set-up. Worked up to 295x5, 315x5, 335x2, dropped to 245x5.
Lat pull downs w/prison bar, wide grip: 120x8, 140x8, 160x8x6 sets and band pushdowns in between sets; 3x20 w/light band and 2x20 w/monster mini band.
Shoulder horn: 2x20 w/2.5 and Band pushdowns 2x50 and lotsa pec stretching.
Today feels like a bad Johnny Cash song,
Ed T.
Training has been fairly consistent, missed a day here and there and I am not getting all the conditioning in that I planned to do. But I did manage to do this:
ME Upper 12-03-11
Lower sled work 6x150' w/90 lbs forwards and backwards
GHR: 20 reps
Ab pull downs: 3x8-10
Benchpress w/mini bands doubled around the bar, wide grip: worked up to 285x1, missed 305, added my trusty Slingshot and hit 325, missed 345 then did 285x5 w/The Shot
JM Presses 4x5 up to 225 supersetted with Band pushdowns 3x20 w/mini band
DB Incline press: 70x20, 90x8
Low pulley rows w/wide V-bar: 7x8/150,175,200, 225, 250, 275, 300 then 175x26 (to beat 4board)
Dips: 75 reps in 5 sets
DE Lower 12-05-11
Amp'd lower warm-up
Core work incl. 20 GHR's
Squat: Work up to 250x2x12 sets w/45-60s rest between sets
Rack pulls (pin 3) w/doubled light bands on bar (approx. 325 lbs. tension): 135x2, 185x2, 225x2x8 sets
Dimel deadlifts: 4x10/135, 185, 205(2)
Reverse hyper: 5x8/150, 300, 390, 480, 570(2)
ME Upper 12-10-11
Did something to warm-up but what I do not recall...
2board press wide grip: work up to 275x2, 315x1, 335x1, 355 miss, 295x3, 305x3
Bench press: 205x18 wide grip and 205x10 close grip
Incline Tate press 8x8/work up to 60 in 5 lb increments then back down <60 sec rest
Shoulder series: front DB raise-25, 35, 45 and Side raises-15 (2) , 20 and squeeze, clean and press-15, 20, 25 for 3 sets of 8-12 reps each (this sucked)
Low rows w/H bar: 6x10/125, 150, 175, 200, 225, 250x8, 150x20
DE Lower 12-12-11
Amp'd lower
Lateral jumps (over bench) 3x6
Squat: worked up to 275x2x12 sets
Rack pulls (pin 3) w/doubled monster mini band on bar: worked up to 225x2x8 sets (approx. 250 lbs band tension)
GHR: 3x8/10, 20, 30
Reverse hypers w/foot bar: 5x8/ 300, 440, 530 (3)
DE Upper 12-14-11
This effort consisted of several sets of benching w/ just the empty bar, then slowly adding weight up to 205x3x3 sets. Then 215x3x6 sets. All using 3 different grips w/ a mini band doubled around the wrists for the working sets. Rest was <60 seconds. Did mini band pull aparts in between 10 at a time for a total of approximately 150 reps.
Suspended lockouts all close grip with an approx.8-inch range of motion. Setting this m#!%^&*()+$%^ up almost caused me to lose my freakin' mind. Don't ask me why, but today it would have been easier for me to send someone to the moon that get this %^&*($ set-up. Worked up to 295x5, 315x5, 335x2, dropped to 245x5.
Lat pull downs w/prison bar, wide grip: 120x8, 140x8, 160x8x6 sets and band pushdowns in between sets; 3x20 w/light band and 2x20 w/monster mini band.
Shoulder horn: 2x20 w/2.5 and Band pushdowns 2x50 and lotsa pec stretching.
Today feels like a bad Johnny Cash song,
Ed T.
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