12-17 to 12-21

Sunday - out of town
Monday
A. AC shoulder warm up
B. Sled 6x30 yds w/70 f/b
C1, 2, 3. Ab wheel roll outs and GHRs and Rev hyper (90) 3x10 each

1. Low box squat w/ssb close stance worked up to 420x1 (PR)

D. Sled 8x30 yds (90-2) (135-6) f/b
E1, 2, 3. Ab pull downs (90) and Leg curls (60) and 45* back raises (25) 3x10 ea.

Wednesday
A. Sled 8x30 w/90 f/b
B1, 2, 3. spread eagle sit-ups and GHRs and 45* back raises 3x10 ea.

1. Revese band bench press w/choked average bands-medium grip: work up to 345x1, added Slingshot and went 375x1, 405x1, 450x1 (PR)
2. Rack lock outs WG 365x3, 385x3, 405x3 then 5x5 @ 285 (70%)
3. Triceps press downs w/grenade balls 4x12 (pump)

*Had another 15-20 pounds left on bench but felt it would not be good for the shoulder if I kept pushing it. My only thought with the 450 was to get it off of me as fast as possible! It went faster than the 405 did! Fear is never boring...

Friday
Lotsa foam rolling on lower body
1. Squat start with the bar and work up in doubles to 350x2x5 sets

Stay strong,
Ed T.

12-9 to 12-14

Sunday: RE work
AC shoulder warm-up minimum sets/reps
Sled drags and hang.leg raises and GHRs and Back raises 3x10 each
DB floor press: 85x4x6 sets and Hammer Hi-row 10x10
Supine 1-arm DB protraction 3x15
Triceps press downs w/grenade balls 4x12

Monday: ME lower
Elevated deadlifts (5-inch blocks) All overhand up to 365 in triples then 405x1, 455x1, 475x1, 385x3
Turkish get-ups 3x3/side

Wedneday: ME upper w/Shawn
Sled drags and hang. leg raises and GHRs and Band good mornings 3x10 each
DB bench press: work up in sets of 6-8 reps to 110x10
Shirt work (Presser bencher) "Imaginary" 4-board 2x2/315, 365
"Imaginary" 3 board 2x2/405, 435
Adam came in about this time and held a 2-board for the last set 435x2
Rack lockouts 2x3/405, 435 all w/"hold" at top

Friday: DE lower
Sled (8x) and ab wheel rollouts and GHRs and 45-degree back raises 3x10 each
Box squat (high box) w/safety squatbar and groove briefs and suit w/straps down work up to 15x2/315 then 355x2, 405x2
Deadlifts-sumo w/gear on 10x1/245, 295, 335 (5), 385 (3)

Still working on breaking in the suit and shirt. Looks like they will be ok.

Stay strong,
Ed T.

Week of 12/2/12

Sunday 12/2
Usual warm up and AC shoulder stuff
1. DB floor press (used fat grips in warm ups for sets of 6-8 then)3x8/85
2. Hammer hi-row 10x10/90, 140(5), 180(4)
3a. Supine 1-arm DB protractions 3x12
3b. Scap push ups 3x12

Monday 12/3 w/AK
Same warm up as Sunday
1. Reverse band squat w/doubled light bands (135 = 0) worked up in triples to 455, 495x2, 545x1 added belt, 585x1, 610x1 (pr) then 630x1
Hanging leg raise and 3-way band leg curls and band good mornings 3x10 each

Thursday 12/6
1. Floor press w/Swiss bar - wide grip - all sets of 5 reps; 225, 245, 265x4, 225x3 w/hold @ top

Friday 12/7
Ac shoulder warm up
Usual sled and accessory work
1. DE box squat (high box) breaking in new suit (with old groove briefs) worked up to 12x2 @ 55%
2. DE deadlifts (sumo) 10x1 @ 50/55/60%'s
Acccessory work 3x10 each

For a lot of reasons it was a long week.

Stay strong,
Ed T.

Week of 11-25

ME Lower
Shoulder warm-up
Sled warm-up followed by hanging leg raises, GHRs, 45-degree back raises 3x10 each (tri-set)
Elevated deadlift (plates on 5-inch blocks) worked up to 405x1 w/o belt (!) 440x1 added belt, 480x1, 500x1 (pr), 520 miss *The bar starts right around the knees with this set-up. I think a little more leg strength will help. I will address it in the next training cycle.
Repeat warm-up w/sled etcetera

Extra workout
SMR triceps/pecs/shoulders/upper back
Low row with neutral grip 8x8/125 (4), 150 (4)
Reverse band benchpress (light bands w/95 = 0) 1 set/100 reps

ME upper
Same as Monday
3-board bench press w/fat bar close grip worked up in triples to 275, then 315x1, 335x1, 355x1 (pr)
5-board bench close grip 375x1, 315 w/hold @ top each rep *So my left shoulder has been bothering me and on the 355 Adam said it "looked weird". To me it felt like my right shoulder came loose from my set up and my arm flared out. It was ugly but I did it. Of course then my trap on my right side felt like I had a knife stuck in it and I couldn't turn my head or move very well in general. Dr Kelble deducted an injured rhomboid. WTF.
10 painful minutes of med ball throwing * the throwing wasn't so bad. It was the walking over and bending down to pick up the ball that was killing me.

Later that day lotsa rolling with various accouterments. Quote of the day was a comment Dr Kelble made to me; "So how much weight have you lost?" Me "none. I have put on about ten pounds." The Doc "Must be the black shirt then."

DE lower
Sled with 1 plate followed by hanging leg raises, GHRs and average band good mornings 10 each for 3 tri-sets
Box squat w/safety squat bar 10x2 @ 50%

Later...shoulder rehab/prehab and lotsa SMR for upper body.

*The astute reader may notice I have not been listiing my usual foam rolling and warm-up stuff. I have been doing that stuff at the end of my workouts and whenever else I feel like I need it. So that is working well for now.

Fashion tip for the portly male: Don't wear horizontal stripes,
Ed T.

More Ketchup

ME Lower 11/12 AK47
Fat boy warm up
Rack pulls (pin 2) sumo 530x1
Fat boy part 2

11/13 100 rep reverse band bench w/light bands and 95 pounds

ME Upper 11/14 w/AK47
FB part 1
Reverse band benchpress (average bands) medium grip 410x1, 430x1 (pr), 385x3
4-board press w/ bands (same as above) Wide grip 405x3, 425x3, 455x1 (too big a jump), 435x3
10 minutes of med ball throwing

DE lower 11/16
FB part 1
Box squat w/ssb and medium stance 12x2x275
Repeat FB warm up

ME Lower 11/19/12 w/AK47 and Alex the Assassin
Shoulder rehab exercises
FB warm up
Box squat (2-inches above parallel) w/cambered squat bar worked up to 405x1, 445x1 added belt, 500x1 (pr)
FB part 2
Foam rolling and mobility work

11/20
Triceps and shoulder mobility prehab/rehab exercises

11/21
Shoulder work
Fat boy warm up
4-board bench press close grip (index finger approximately 1-inch from edge of knurling) worked up to 365x1 (pr) then 255x5
Push ups 3x25
Floor BB triceps extensions 2x20
MB throws for 10 minutes

Added some shoulder rehab and prehab work as well as more SMR and decided to limit my ME upper work to partial ROM movements (i.e. what does not hurt) until I find out what is up. Last time I was having similiar issues, limiting pressing and adding upper back/rehab type exercises helped it to go away.

11/25
Fat boy warm up
Shoulder work
DB bench press w/fat grips work to 75x6. Took grips off an did 4x6/85 lbs.
Push ups 4x20
Hammer strength rows (change grip every set) 10 sets of 10 reps
(took cold to go out and drag sled again so I did the rows instead)

Stay strong,
Ed T.

DE Lower/DE Upper

Friday 11/09 w/AK47
A. The "fat boy" warm-up as it has been dubbed. Upper body lifts 6x50 yds+/- w/1 plate

1. Box squat to foam (parallel w/foam) worked up to 265x2x10 sets. Did the last two sets to just the box and they were easily below parallel. Tried to wiggle into my new squat suit but that wasn't happening. The conclusion was my #$% was too big and the suit was too small.

2. Repeat fat boy warm-up w/2 plates forwards and backwards

Afterwords: foam rolling and Amp'd lower body.

Sunday 11/11
A. FB warm-up 6x50 w/2 plates forwards and backwards and the rest

1. Bench press w/ swiss bar (used medium and wide grips): 6 sets of 4 reps @ 50-55-60%'s.

2. DB bench press: 75x15, 85x15, 95x14 (all palms in)

3. Lat rows of all shapes and forms for 10 non-stop minutes with the sled (2 plates)

Foam and LAX rolling and Amp'd upper

I hate the swiss bar by the way.

Happy Veteran's Day!
Ed T.

ME disaster/ME - Shirt work

Monday
Well the disaster was I was disgustingly weak. Pathetically weak. Attempted suspended good mornings (at approximately 3 feet off ground). That, in retrospect was probably too low so I don't know what I was trying to prove.

Foam rolled and did 4x15/60 DB s-ball press w/fat grips
Amp'd lower
1. Suspended GM worked up to 385x1 then missed 405.
2. Front squat w/harness (to high box) 6x6/135, 185, 225, 275, 315, 335
3a. Ab pull downs 4x10
3b. ER bar lat pull downs 3x15 w/shrug then pull

The only good thing was nobody was there to see me embarass myself.

Wednesday
New warm-up
A. Sled drags forward and backward 6x50 yds. w/70-pounds
B1. Spread eagle sit ups x10
B2. GHR x10
B3. Good mornings w/strong band x10
Repeat 3x w/30-60s rest b/t sets.

1. Floor press w/ fat bar, medium grip worked up in triples to 300x3
2a. 4-board w/new shirt and comp. grip 2x3/315, 365
2b. 3-board w/shirt and comp. grip 2x3/405, 425
3. Rack lockouts-wide grip 3x3/315, 345, 365x2, 295x5 (80%)
4. MB chest passes for 10 minutes w/16-pound ball

The new shirt is a Viking Presser Bencher. It is very tight (but brand new). Adam who came in to help me seems to think that after its broken in it will be fine. I had my old Viking shirt I wanted to take a few sets in but we ran out of time and he had to go.

The scars on my body after wearing my new shirt make me look like Will Farrell's opponent from "The Campaign" after the Jagged Slide Incident.

Watch it,
Ed T.

DE upper

Sunday Nov. 4
DB press on S-ball w/fat grips 4x15/60 and Mini band pull a parts 3x30, 35, 35

DE bench 9x3 w/40% and 2 chains/side all sets close and medium grip

3 board bench w/medium grip (left the chains on) worked up to 275x5, 285x5

DB row w/fat grips worked up to 75x15
Chest supported rear delt raises 3x20/15, 20, 25
Plate raises 3x20/25, 35, 45

back to 4x a week for awhile...

Stay strong,
Ed T.

Power and a test...

Or 'I-didn't-give-the-safe-word-why-are-you-grabbing-my-bar?!?'........

Friday 10/26
Lotsa foam rolling, LAX ball work and moving and stretching
(Rain detered my vision of outdoor work so I went to plan B)

A. S-ball prone DB press 4x15/60 w/fat grips

1. Depth jump into med ball push press (for height) 3x2 w/16-pound ball and 3x2 reps w/7-pound ball. All off of a 24-inch box.

2. DE box squats w/cambered squat bar w/choked light bands: worked up to 315x2x8 sets

3. KB swings w/choked monster mini band: 4x8 50-pound KB

4a. Front RKC bridge 2x60s
4b. Side bridge 2x20s/side

Monday 10/29
Foam rolling
A. Prone S-ball DB press 4x15/60 w/fat grips and 3 sets of mini band pull-a-parts 100 reps total

a little mobility work then,

1. Bench press: worked up to 4x3 @ 50% then worked up in singles to 325x1 - which I got easily even though I came down too high on my chest. Went to 340 for a PR and brought it down too low (?) and got stapled. Couldn't get under and press it. Broke out the Slingshot and took 340 again no problem. Then 370x1. Loaded 390 which would have been another PR and everything was going well. Came down good and was 1/2 to 3/4 of way up and it turned into a grinder but in the kind of way that I knew I could do it. I just had to keep pushing. I felt it moving, centimeter by centimeter and I knew that if I got it just a tinsy-tiny bit higher I could lock it out. So what happened? I was grinding and my spotter ripped it out of my hands and racked it.

Apparently we weren't clear on the safe word. He asked if I wanted to try it again, while I was bent over huffing like a freight train and I declined. %^$#! I guess I should have been more clear.

50 shades of stupid,
Ed T.

DE upper/ME lower/ME upper

Friday 10/19
A. Flat DB press 4x15/80

1. Bench press 9x3 w/ 2 chains/side all close/medium grip 165x3x3, 175x3x3, 185x3x3

2. Push-ups 2x30

3. Decline manpon bench press-close grip: worked up to 315x3 then 250x5 *bench at approx. 45-degree decline

4a. Single arm Side raises 3x10/25, 30, 35
4b. Face pulls 3x15 bodyweight w/Blast straps
4c. Lat pull downs w/H-bar/ worked up to 210, 220, 230 3x8 each

Monday 10/22
1. Deadlift w/4 chains/side worked up to 405x1, 430x1 (pr) then 445x1, 315x5x2 sets

part II

1a. High box squat w/cambered squat bar worked up to 3x5 w/315, 355 (2)
1b. Hammer strength row machine 3x15/ 90, 140, 180

Wednesday 10/24
A. DB press on swiss ball w/ fat grips 4x15/50

1. 4-board bench press (wide grip): worked up to 315x1, 345x1, 370x1, 390 = miss (had a hard time unracking weight (no helper today) then just $%^&*(# missed it). then 315x3, 330x3
2. SA pushdowns w/Grenade ball 3x15

*Felt like I could have hit the 390 today if I had had a helper to hand the bar out. As it was I got the 370 out surprisingly easy and smoked it. Woulda coulda shoulda right?!?

Stay strong,
Ed T.

DE upper/ME Lower

DE upper 10/09/12
A. DB flat bench press 4x15/80

1. DE bench press w/ 2 chains/side 9x3/165 3 grips
2. Push ups 2x25

3a. Decline press close grip work up to 275, 285, 300
3b. Band push downs 6 sets 100 reps total  (monster mini band)

4a. Pull downs work up to 3x8/180, 190, 190
4b. Face pull 3x12 w/blast straps

5. Side raises 3x20

ME Lower 10/13/12
A. Db flat bench press 4x15/80

1. Low box squat w/cambered bar onto 6-inch foam pad worked up to 480x1 (pr) then 500x1 then 405x5

2. Speed pulls on Jump Stretch platform w/doubled mini bands work up to 255x1x3 then 275x1x3
3. Good mornings w/CSB 3x8/175, 225, 265

4. Kneeling jumps with weighted vest 5 sets of 6 reps

5. Overhead backward med ball throw 2x5 w/16 lb ball

6. reverse hyper 4x10/240, 330, 480, 530

Stay strong
Ed T.

Catchin' up

9/28 - DE lower
DB flat bench press 4x15/70
Amp'd lower and stuff
1. Depth jump into MB push press (for height) 6x2 w/15 lb. ball; 3 from 18 inch box and 3 from 24 inch box
2. DE box squats w/choked light bands and safety squat bar 255x2x8 sets
3. KB swings w/choked mini band 4x8 w/ 50 lb. bell
4. Planks

10/01 - DE upper w/M4
DB flat bench press 4x15/70
Ampd upper
DE bench press w/monster mini bands all close and medium grip 135x3x3, 155x3x3, 175x3x3

Decline bench press close grip (raised decline bench to approx. 30-degress) worked up to 275x5, 295x5 rested and repeated 295x5. Supersetted with light band pushdowns 6x10 (total sets)

SA side raise: 3x10/15, 25, 35
Face pulls w/Blast straps 3x15
45-degree lat pull downs work up to 175, 195, 205 3x8 all competition grip w/prison bar

10/03 - ME lower
Db flat bench press 4x15/70
Ampd lower
Reverse band squat w/looped light bands worked up to 455x3, 495x1 added belt, 545x1, 575x1, 605x1 (PR) then 460x5

Rack pulls from pin 6 (above knees) worked up to 495x5, 585x5 added belt, 635x5 w/straps

Low cable rows w/pronated grip 175x20, 185x20, 200x15, 150x25

Part 2 (a few hours later)
Reverse hyper w/choked mini bands 4x10/90, 140, 180, 240
3-way seated band leg curls 1x15 w/monster mini band, 3x15 w/ light band
Ab wheel roll outs against band 3x8
DB side bends 3x10/90, 95, 100

10/05 - ME upper
DB flat bench press 4x15/75
Ampd upper
CG bench press w/chains. Worked up to 245x1 then start adding 1 set of chains each set until there were 4 per side (still 245) x1. then 185 plus 4 chains x5 reps.

BB extensions with chains worked up to 155x5 (w/4 chains/side) rested a few minutes and repeated it. Supersetted with triceps push downs w/ v-bar 5x10/60, 80, 90, 100, 70

DB rows 110x12, 125x12, 135x12

Blast strap face pulls 3x15 and YTWL 1x12 w/ 5 lbs

Stay strong
Ed T.

Assistance work

From Tuesday. Wednesday I didn't get in at all.

1a. barbell extension w/chains: started with bar and 1 set of chain and kept adding chains until I had 4 per side then started adding weight, 95x5, 115x5, 135x5 rest 3 minutes and repeated it (got to number 4 and had to muscle %^$& it up - classic term - muscle f&*k. Means "by all means necessary" haha).
1b. EZ bar triceps pushdowns alternating close and medium grips 8x10/50, 60, 70, 80, 90, 100, 80, 60

2a. DB rows: 4x12/100, 110, 120, 130
2b. Face pulls w/Blast straps (approximately 45-degrees) 3x15

3. YTWL 1x12 w/5 lbs

Stay strong,
Ed T.

ME madness

Monday 9/24 "ME lower" w/the 4board
Flat bench DB press 4x15/70
Foam rolling

1. Rack pulls (@ knees) w/ quaded mini bands work up to 450x1 then 2x5 @ 325/335. M4 pulled 570 then took 600 for a ride and stood up with it then it popped out of his grasp as the skin on his hand shredded like cheese. His hand looked like it had been scalped. I can't believe he didn't take it again.

After a short intermission I returned and did:

2. BB step ups (parallel bench) 2x8

3. Reverse hyper w/foot bar 4x10/150, 300, 390, 480

4. Offset farmer's walks w/kettlebells 4x40 steps 50/35 alternating sides then waiter's walk 2x40 steps r/l w/35 kb

Tuesday 9/25 "ME upper" w/AK
M4 was supposed to do shirt work so everyone rearranged their schedules to meet with him and he no-showed because his poor little hand still hurted (not really but it sounds better lol).
Flat bench DB press 4x15/70
Ampd upper warm-up

1. Reverse band bench press w/strong bands choked from top of short rack (205 = 0 @ chest) wide grip worked up to 475x1, added a 1-board and took 485 for a miss (came down good, pushed it towards my head, corrected and stalled 3/4 way up. Added Slingshot and took it again and smoked it. Then took 505x1. Moved to a 2-board for a single with 515 and missed 535 1/2 way up - just stalled out (too slow). Dropped to 345x5x2 sets.

2. 5-board close grip press: 315x5, 335x3, 345x3

3. Triceps pushdowns 3x20/55, 65, 75 (w/V-handle)

Adam got 475x1 @ chest, 495x1 @ 1-board and 505(?) @ 2-board.

Very happy today. Great training session. I haven't used the strong bands to bench in a long time and then I was using a taller rack (but then that's all I had). My pr's then were 500x1 WG and 515x1 CG so hitting the numbers I did today made me very happy.

Stay strong,
Ed T.

DE upper

9/17/12
Flat bench press w/DBs 4x15/60
Amp'd upper

1a. Bench press 9x3 w/1 set of chain/side 185x3x3, 205x3x6 sets
1b. Face pulls 3x20/65

2a. 3-board press w/close grip 255x3, 275x3, 300x3x2 sets, 245x10
2b. Monster mini band pushdowns 4x25

3a. Pin press (from forehead) close grip 135x3, 155x3, 165x3
3b. Lat pull downs work up to 2 heaviest sets of 8 reps w/H-bar 210, 230

9/18
1a. 45-degree lat pull down changing bars every couple of sets. 6 sets total x12 reps
1b. DB roll backs 4x12
1c. DB side raises 4x12

2. Ab pull downs 3x10 heavy then 2x15 @ 70%

*Handed off to Big J while he worked up to a single with 405 on the bench press. Put on a Slingshot and went 405x1, 425x1, 445x1, 470x1 and left a few pounds on the bench. His best is 500 w/the SS.

9/19
Flat bench DB press 4x15/60
Belt squat 2- 3 minute sets
Reverse hypers 2-3minute sets
Abs


Don't quit,
Ed T.

Update

I was sick most of last week. Finally started feeling better on Saturday and did DE upper.

A. Flat bench DB press 4x15/50
Amp'd upper warmup
1a. DE bench with choked mini bands (close and medium grips) 175x3x3, 195x3x3, 205x3x3
1b. Face pulls 3x20

2a. Reverse band JM press (light bands) 3x20/135, 185, 205
2b. Lat pull downs (w/external rotator bar) work up to 2x8/195, 215

3. Pin press (from nose) (all close grip) 135x3, 155x3, 165x1, 115x5
4. band push downs w/monster mini band 4x25

That did me in for a few more days...Wednesday I gave it another shot.

A. Flat bench DB press 4x15/60
1a. High Incline press medium grip work up to 210x1 then 160x5x2 sets
1b. Face pulls 3x10/80, 90, 100

2a. BB extension w/4 chains/side work up to 125x5, rest a few minutes then repeat
2b. Db rows work up to 130x12, rest then repeat

3. YTWL 1x12 no weight

Friday - DE Lower
Trained with Keith and Adam today. Good times.
A. Flat bench DB press 4x15/60
Amp'd lower

1. Box squat: 8x2 @ 265 w/safety squat bar and choked light bands. Then Keith and I raised the box height and worked up in singles. He hit 315, 355, missing 375 and I took 315, 355, 385, 405.

2. DE deadlifts: I pulled sumo and Keith and Adam pulled conventional. 315x1, 325x1x8

3. GHR: 3x12
4. Reverse hyper w/short strap 3x12
5. Hanging leg raises 3x5

I am very happy with my work today. The speed work was truly that and the most powerful and explosive I have felt in awhile. And except for the singles, it was easy.

Stay strong,
Ed T.

"Laboring on Labor Day"

Monday
DB flat bench press 4x15 then rest of Amp'd warm-up

1. Close grip bench press worked up in triples to 215 then started adding chain and doing singles. 215 plus 1 set (of 5/8-inch chain) x1, 215 + 2 chain x1, 215 +3 chain x1, 215x4 chain x1. Then 235 + 4 chain x1, 245 + 4 chain MISS (came down fast but let it go towards my head on the way up and progress ground to a halt), dropped to 170 + 4 chain x5x2 sets.

2a. BB triceps extensions w/4 chain/side: 45 (bar) x8, 65x5, 85x5, 105x5, 125x5, 135x5
2b. DB rows 75x12, 90x12, 115x12, 125x12

3a. Face pulls 3x10/85, 90, 95
3b. YTWL 1x12 ea.

I think a better way for me to have done the CG bench would have been to work up to my PR then start adding the chains. I have twice now run out of chain before bar weight. (Or maybe buy more chains). Either way, onward and upward.

Stay strong,
Ed T.

ME lower/ Extra workout #1

Friday AM
The usual warm-up involving sometimes painful excursions on a foam roller and/or a lax ball followed by mobility and stretches that are painful to watch be performed let alone do. BUT. I feel better when I get done.
1. Low box squat w/safety squat bar and 4 sets of chain/side. Worked up in doubles to 265 (bar weight) then 315x1, 345x1, 245x5x2 sets

2. Dimel deads 2x20/135, 185

3. Back raises w/BB on back 3x8/25, 35, 45

4a. Hanging leg raises (toes to bar) 3x5
4b. Band pull-aparts (mini) 5x15

5. Landmine (w/handles) 2x8/side

Saturday PM
DB bench press 4x15/50 (cold-no warm up no nothing)
Ab pull downs 4x15/80, 90, 100, 110
Band push downs (light) 5x20

In a very simplified sense, strength is a higher work capacity. What worked for one before may not and will not necessarily work in the future. So one always should find ways to raise work capacity and to maintain that volume of work to maintain strength (or whatever physical quality you are training for). This is especially important as one ages. Extra workouts can be used to bring up a weakness, to generally increase physical preparednesss or to aid recovery. Regardless of the reason they still must be done.

In my case, my work capacity is still high when compared to most but not as high as it had been before. Because of other responsibilities time became crucial and I let the extra workouts go. Even finding time to walk (something I had done daily for years) was difficult. And when I felt I was not making the progress I thought I should be making before I re-read my training log I knew what I would find (a lack of extra work). So here we are again.

In the immortal words of Chad Aichs, "you may beat me but you will have to bleed to do it."

Stay strong,
Ed T.

Jumps and stuff/ DE upper

Monday
So Monday the ground was still wet when I trained so I went to plan b. After the usual rolling and stretching and contortions I was ready.
1. Depth jump into MB push press (for height - 15 lb. ball) 6x2

2. Box squats w/choked light bands (safety squat bar) 8x2

3. KB swings (50 lb.) 4x8 w/ "K" "catching" the bell on top and pushing it back down.

4. RKC front bridge 2x60s and side bridges 2x30s/side

Wednesday
1.DE bench press w/mini bands (doubled) 8x3/165 4 sets then 185 (4 sets)

2a. Reverse band JM press (light band) worked up to 325x4 rested a few minutes and repeated it x3.
2b. Mini band pushdowns 4x25

3. Pin press (from chin) worked up to 155x3 then 135x5 (medium grip)

4a. Face pulls 3x12
4b. WG lat pull downs worked up to 210x8, 220x8

Stay strong,
Ed T.

ME upper/Gun show

Friday
Ampd upper warmup
1. 2-board bench press wide grip work up to 315x1, 335x1, 345x1, added Slingshot and repeated 345, then 375x1, 405x1, 365x1
*The Slingshot works better when its UNDER the boards not on top...I struggled with the 405 b/c in retrospect, the SS (over the board) actually pulled my right shoulder out of place causing me to "work through" the lift. Did the 365 with the SS under the boards and it was a breeze.

2. DB rollbacks on floor worked up to 50x8 then 60x8
3. Band triceps push downs w/monster mini band 4x25

Came back after lunch and did the following:

1. Chest supported rows wide grip worked up to 190x8 rested 10s and got 5 mo'.

2. Seated rear delt raises 3x10/30, 35, 40

3. YTWL 1x12

Saturday
1a. Pushdowns w/EZ bar 4x15
1b. Standing DB curls 4x12

2a. Preacher curls w/barbell w/fat grips 3x12
2b. Dips 3x20

3. Blast strap push ups 75 reps in 4 sets

Saty strong,
Ed T.

DE upper/ME lower

Monday August 20
Started training with the AK47 today. (Who is that and why is he called that? Well, he's my new training partner and he's deadly like the legendary battle rifle. The truth is his initials are AK. It sounded better the other way did it not?)

1. DE bench worked up to 195x3x6 sets then 215x3x3 w/1 chain/side using 3 grips

2. 3-board bench work up to a hard 315x3 then 255x5 all close grip

Tuesday August 21
Finished Monday's assistance work
1a. Single arm shoulder press worked up to 70x8/side. 75 got 8 reps total. For both sides. It was not pretty.
1b. Face pulls 3x12/65, 75, 80
1c. Wide grip lat pull downs work up to 195x8, 210x8

Wednesday August 22
AK47 couldn't make it but Big Keith "I'm-banned-from-the-Ohio-strongman-page-on-facebook-by-a-loser" Roach did show and so we trained....
Warm-up from the other day (Friday)
1a. Deadlifts with plates elevated 3-inches from the floor worked up to 405x1 w/1 chain/side, 425x1 w/2 chains/side, 425x1 w/3 chains/side then 385x1 w/4 chains/side. (In the interest of providing you with the most arcane information available, we weighed a link of chain - 5/8" - and it was 16 pounds. The 1/2" chain was 12 pounds). Keith pulled 365 with 4 chains/side after he got good and mad at it. Double overhand by the way.

2. Walking DB lunges 3x8/side 30, 40, 50

3. Reverse hyper with short strap 4x8/160, 230, 290, 360

4a. Landmine 2x5/side
4b. Front bridge (on knees) 2x60s
4c. Side bridge x30s/side

Stay strong,
Ed T.

Power by DeFranco

Friday August 17, 2012
Since I have the philosophy of not doing anything to a client that I would not do to myself I have been doing some "power" work that came from Joe DeFranco. Except for the brutal flare-up of plantar fasciaitis that occurred later that day it went well.

On Thursday I started a more intensive mobility program for my glutes and hamstrings and hips. My left side is tad tighter than the right. Anyway, between the foam/LAX rolling and movement and stretching it took approx. 20 minutes but I felt soooooooo good after. I repeated this Friday preceding the following workout.

1a. Forward sled drags 6x15 yards 90 (2), 135 (2), 180 (2)
1b. Power skips 6x6 (3/side)

2. Jump back acceleration starts 6x15 yards

3. Sprinter sit-ups 3x20

Thanks Joe,
Ed T.

ME lower/ME upper

Monday - ME lower
1. Sled drag 6x50 steps forwards/backwards 90 lbs.

2. Box squat - parallel box work up to 365x1, 385x1, 405x1, 425x1 then 340x3x2 sets

3. Walking DB lunges 3x6/side 30, 35, 40

4a. Reverse hyper w/foot bar 4x10/160, 250, 340, 385
4b. Reverse crunches 3x12

5. Sledge hammer vs. big tire 40 hits/side w/o rest until done.

Wednesday - ME upper
1. High Incline press (60-degrees) - medium grip work up to 185x3, 205x1, 170x3, 180x3 (yes this is pathetic).

2. Rolling DB triceps extensions (on floor) work up to 55x8 rest a few minutes and repeat.

3a. Chest supported row work up to 185x8 rest 10s and got a few more (V-handle)
3b. Seated rear delt raises 3x10/ 25, 30, 35
3c. YTWL 1x12 ea.

Stay strong,
Ed T.

Five minutes of unbridaled lunacy

That was another way to describe box squatting for 5 minutes on Saturday. Yes, that's right. Five minutes of box squatting. I used the safety squat bar and the weight was light. But boy oh boy it gets your attention. And why did I do that you may ask. See my last lower body day post.

Monday, today, things were somewhat normal.
Sled drags forwards and backwards 6x50 steps w/2 plates
1. Box squat (parallel box) worked up to 425x1 then 340x3x2 sets

2. Walking DB lunges 3x6/side 30-35-40

3a. Reverse hyper w/foot bar 4x10/160, 250, 340, 385
3b. Reverse crunches 3x12

4. Overhead sledgehammer swings 40/side in sets of 10 until done.

Like Arsenio Hall used to say (remember him?),
"It's time to get busy!"
Ed T.

DE lower/ upper

Wednesday - DE lower - horrible - I felt like *&^$#. I felt weak, oh so weak, like ^%$ *#@$. But then I remembered I could never be that weak. I was way off my game today.

Friday - DE upper - much better today. Still not 100% but better.
Ampd upper warm-up
1. Bench press 195x3x2, 215x3x2, 235x3 (alternating grips), 275x3, added El Slingshoto Grande Presso and did 315x3, 335x1, 355 all wide grip

2. 3-board press close grip worked up to 315x3

3a. SA shoulder press 2x8
3b. Face pulls 3x12
3c. Lat pull downs 2x8 (wide grip)

Nosing around on Amazon.com and found this (see link).

http://www.amazon.com/Forgotten-Secrets-Westside-Barbell-revealed/dp/1466291095

I just got it in the mail. Looking forward to reading it. Below is a link to another interesting article. Remember, the former Soviet Union, who "invented" progressive overload, gave it up in the early sixties.

http://www.westside-barbell.com/westside-articles/PDF.Files/00PDF/Dont%20Chase%20Your%20Tail.pdf

And finally, a classic. Proof that some things age better than others.

http://sportsillustrated.cnn.com/vault/article/magazine/MAG1095214/4/index.htm

Don't be hatin',
Ed T.

ME Lower/Upper

Wednesday August 1
ME Lower
1. Rack pulls (pin 3) worked up to 485x1 and for giggles put my squat suit on with straps down and belt and went up to 565x1

2. Seated good mornings with cambered bar worked up to 325x7

3. GHR 4x12

4. Kneeling lat pull downs 5x12 changed the bar 2x

Thursday August 2
ME Upper
1. CG bench press worked up to 60% in triples and started adding sets of chain/side for singles until I ran out of chain. Added 20 lbs and got another single. Added 15 lbs. and did one mo'.

2. DB roll backs on floor worked up to 50x8, tried 60 and only got 4 in, rested a few minutes and finished with 50x8

3a. CSR w/v-grip worked up in sets of 8/90, 115, 135, 160, 180 (rested a few seconds then cranked out a few more reps with 180 for 12 total.
3b. Seated DB rear delt raises 3x10/20, 25, 30

4. YTWL 1x12 (each)

Thanks to the 4board for the inspiration and help today. It's hard to be keep your chin up when you train at the "world's most poorly equipped gym" (according to some people - mainly people who still use progressive overload and get hurt and break down and like to blame others for their problems).


They know who they are.

Stay strong,
Ed T.

GPP and DE upper

July 27, 2012
Moved dumbbells and dumbbell racks to clean under them and do some organizing. Moving the bells twice (off the racks and back) and counting the extra sets of DBs we have, my daughter figured out I moved 11,632 pounds of weight in about 5 hours. No wonder I was tired.

July 30 - DE upper
Amp'd upper
GHR 2x10
1a. Bench press 195x3x3, 215x3x6 sets 3 grips
1b. Pull-a-parts 145 reps in 5 sets

2a. Reverse band JM press (light band) 4x6/250, 270, 290, 275
2b. Band pushdowns 5x20

3. Chest supported row w/light band doubled over the bar 4x8/70, 90, 115, 140

4. Swiss bar press - medium grip 125x3, 145x3, 160x3

Stay strong,
Ed T

ME Lower/Upper

Monday 7/23
Foam rolling
Amp'd lower warm-up
1. High box squat w/cambered bar 405x3 w/belt, 435x1, 465x1, 495x1 (pr)

2. Seated good morning w/cambered squat bar 225x8, 265x8, 315x8 (wide stance feet in front)

3a. Reverse hyper 3x20/180, 270, 360
3b. Kneeling lat pull downs (on roller) 4x15

4a. GHR 3x12
4b. Front plank w/feet on ball 2x45s

Wednesday 7/25
Foam rolling and Amp'd upper
1. Incline bench press w/choked mini bands close grip worked up to 225x1, went up easy so went to 245 and missed (?), dropped to 185x2, 195x2

2a. Band bell bar bench press close grip 100x15, 150x14
2b. Blast strap face pulls 3x20

3. Hammer strength Hi-row w/choked light bands 4x8/120, 140, 160, 180

4a. Supine DB triceps extensions 4x10/30, 40, 50(2)
4b. BB curls (from floor) 4x3/91, 113, 135, 157
4c. Pushdowns w/monster mini band 3x35, 35, 30

Stay strong,
Ed T.

Cannons, DE Lower, RE upper

7-17-12
"The Gun Show"
1a. Triceps rope push downs 3x15
1b. Standing DB curls 3x12

2a. BB curls w/fat grips 2x12
2b. Dips 2x20

3a. Supine DB triceps extensions 3x12
3b. DB hammer curls 3x12

4. Blast straps 3x20

7-18-12
Foam/LX ball rolling and seated glute/piriformis stretch
Combined exercises with movement drills

1a. Reverse hyper 4x12
1b. Squat to stand x 10
1c. Rollovers into v-sits x 10
1d. Bent knee iron cross x 5/side
1e. Quad knee circles x 10 fwd/ x 10 bkwd
1f. Mountain climbers x 10-15

2a. Lying leg curls w/5 lb. ankle weights 3x50
2b. Hip flexor stretch w/rear foot elevated x 30s/side
2c. Standing single leg calf/achilles stretch x 30 s/side holding a 25 lb. DB
2d. Leg swings x 10 front/back, x 10 side-to-side
2e. TKE's 3x15 each

3. Kneeling close grip lat pull downs 3x15

7-19-12
Amp'd lower
1. Box squat w/2 chains/side work up to 315x2x2 with briefs, 335x2x2, 355x2x2

2. Speed pulls (with briefs) - sumo - 245x1x2 sets, 275x1x2 sets, 295x1x3 sets. Pulled against doubled mini bands

7-20-12
Amp'd upper
1. Supine DB press on Swiss ball work up to 100x15. Rest 3 min then 100x13, then 70x26

2a. Reverse band JM press (light bands) 225x8, 245x6, 265x6, 285x6
2b. Mini band triceps push downs 4x25

3a. Mil. press 115x5, 135x5, 155x4
3b. CSR w/light band over bar) 3x10/70, 90, 115

4a. Mini band pull-a-parts 3x35, 35, 30
4b. DB side raises 2x15

5. Tall kneeling Paloff press iso-hold 4x30/s/side

That's the week. Friday I was dragging but that could be the RE work because everything else after the DB presses were a chore.

Stay strong,
Ed T.

ME upper

Monday July 16
Amp'd upper warm-up
1. Floor press-medium grip-w/2 chains/side- worked up to 280x1 then 250x2

2a. Incline press-close grip-3x3/155, 180, 205, 145x15 (medium grip)
2b. Hammer Strength Hi-row-w/choked light band 4x10/90, 110, 140, 160

3a. BB curls 3x6/113, 133, 153
3b. Triceps pushdowns w/monster mini band 3x35, 35, 30

4. Farmer's walk-160-pounds/side-4x40 meters

I had one of those incredibly unmotivated days that I have not had in a long time. It was terrible. Then I read an article that told me that the "average American male" has 12.4-inch biceps, a 39.7-inch chest, bench presses 145 pounds and squats 165! Suddenly I felt better. 'Cause I can beat all that (even the waist!) And much sadder for the "average American male" when I realized that we have females in the gym who can bench press and squat (more) than the average, ahem, man.

Suddenly I don't suck as much. Read the following link for more great reasons NOT to be average.

http://asp.elitefts.net/qa/training-logs.asp?qid=144335&tid=124

Stay strong,
Ed T.

ME Lower

Friday the 13th
Foam rolling
1a. Sumo deadlift lotsa light singles w/Keryn while she was training (215 sumo) then it be my turn...361x1, add belt, 401x1, 436x1, 457x1, put plates onto 4 mats/side (approx. 2-inches high), then 477x1, 497 miss, 401x3
1b. Blast strap pull-a-parts 3x20

2a. GHR 4x10
2b. Band good mornings 4x20 (strong band)

3. Low cable rows w/DD handle 4x15/125, 150, 175, 200

Stay strong,
Ed T.

Up to date

Monday July 9Amp'd lower warm-up
1a. Squat work up to 365x2x6 sets
1b. Vertical jumps 6x3

Wednesday July 11
DE upper OR "Why I won't whine about having to 'train-all-by-myself-sniff-sniff-waaaaaahhhhh'"
Amp'd upper
1a. Bench press work up to 215x3x6 sets then 275x1, 315x1, donned the trusty Slingshot and went 340x1, 365x1
1b. mini band pull-a-parts 3x35, 35, 30

2a. 5-board press w/ wide grip worked up to 355x3, 375x3
2b. Low rows 2x20/150, 175

C. DB mil. press 3x10/35, 45, 50

*Aided by my trusty Indian scout (from the Asian continent not the Great Plains) "Chuck", who weighs a whopping 172 lbs. soaking wet I was able to unrack the heavy bench singles and the bar for the board work. So please do not tell me that you cannot train "by yourself." "By yourself" is not optimal but you can make it work. Just find yourself a 172 Indian who (preferrably) speaks English and you can get anything done! Or you could do the same crap over and over an over (back like you did in '82) and wonder WTH it doesn't work now. In 2012.

Thanks Shawn too!
Ed T.

Happy Independence Day

or what's left of it...Independence wise...Always one of my favorite days to celebrate.

Training from yesterday
Amp'd warm-up with some customizations
Floor press (medium grip) with average bands choked from top pin: worked up to 355x1, 375x1, 390x1 (pr), 405x1
TGU (turkish get-ups) 1x5/side
*The press felt like crap through all the sets until I took the 390 and that flew. So I figured WTH and took the 405. I brought it down a little too low on my chest, overcorrected, got my elbows back under the bar and ground it out.
**As for the "git-ups" well I had one of the gym members show me how to do it (again the WTH) just because.

Happy Fourth of July!
Ed T.

ME Lower-7/1/12

ME lower
Lat pull downs 4x15/160, 180, 200, 160 w/H bar
Cambered bar high box squat (used a bench-height is approximately the same as my high box): Worked up to 405x1, 445x1, 485x1 (pr-didn't expect that)
GHR 3x10

Good way to start the week.

Stay strong
Ed T.

Week 3 part 2

DE upper
Friday June 29
Amp'd upper
Bench press 8x3 @ 215 w/3 grips and Mini band pull-a-parts 3x35, 35, 30
Chain suspended bench press: hanging somewhere around between a 3 and a 4 board i.e. a little low, wide grip worked up to 365x2 then 300x3
Military press 130x5, 150x3, 165x1 and Low row/150x15, 175x12, 200x10, 225x8, 250x6
Band push downs (monster mini) 3x35 (2), 30 and Standing DB curls 2x20/35, 40

No one around the gym by the time I got to train so I opted for the suspended presses and ended up hanging the bar lower than I would have liked. Otherwise kicked booty.

Stay strong,
Ed T.

Wazzup

That's what my dad always asks me when I haven't called in awhile. Well, in a word, a lot. The summer training session is in full swing and is keeping me busy. I have billed more hours in the last month from training alone than ever. I have a handful of middle school football players in addition to some regulars from last summer. BB is headed to Europe via Boston to play pro basketball. SL, thrower extraordinaire, is back and I expect a few more as the summer goes on. It is a very exciting time for me because I truly enjoy training people; more specifically helping them reach their goals and getting them prepared for their sport. The middle schoolers are challenging at times because their skill level is all over the map. But we are making progress.

The only drawback is that time has become an even more precious commodity. And scheduling my own training has at times been a struggle. I am trying to be my own best example and to that end have restructured training. As others have said, with all the external stress we have in our lives, training is merely another source. So, when things get busy, the smart person (not always me), would modify the other real stress that they can have impact on, namely, training.

To that end, I have gone to a three day a week rotating schedule. On "off" days I do some form of cardio, ranging from walking, sled dragging or something similiar or I do foam rolling and mobility work. I am using a "standard" Westside template; DE upper/ME lower/ME upper/DE lower spread over 9 days.

Here is the first week:
June 11 - DE upper
Sled drag 6x50 steps forward/backward w/90 lbs.
DE bench press work up to 215x3x5 sets with 3 grips, then 255x1, 280x1, added the Slingshot 315x1 and 345x1 and band pull-a-parts
5-board board press: using competition grip 315x3, 345x3, 365x3 (approx. 3 inch press)
Military press: worked up to 135x3, 155x1, 175x1, 185x1
Low row w/pronated grip: 125x12, 150x10, 175x8, 200x6x2

June 13 - ME Lower
Reverse band deadlifts: I used strong bands and choked them from the top of the rack (about 7 feet) which I know is not the best way to do it but WTF...605x1, 645x1, 675x1, 705x1
GHR 3x8
Lat pull downs 3x12/130, 150, 170
Reverse hyper 3x10/170, 250, 340

June 16 (Sat) - ME upper
3-board bench press: 275x3, 295x3, 315x1, 335x1, 350x1, 360x1, 340x2 all medium grip and pull-a-parts 5x20
Close grip incline press 3x5 155, 175, 200
Rollbacks w/Swiss bar 3x40 seconds w/90
Barbell curls 3x10-15 and Band push downs 2x20
Farmer's walk 6x50 yds. w/125 side
*everything felt easy/strong today*good day*

Week 2
June 18 - DE Lower
Lat pull downs 3x12 (wide grip) and GHR 2x10
Squat work up to 6x2/315 (3), 345 (3) and Vertical jumps (to wall) 6x3. Rest 3-5 minutes in between sets
Walking DB lunges 2x8/side
Front plank on Swiss ball w/feet on bench 2x45s
*This (the squats and jumps) is contrast training. And it was kicking my butt.

June 20 - DE upper
Amp'd upper warm up incl. GHR 2x10
Bench press work up to 195x3x3, 215x3x5 3 grips and pull-a-parts 3x35(2), 30
5-board press: close grip work up to 320x3, 340x3, 360x3, 335x3
Military press: 3x3/125, 140, 160 and Low row w/pronated grip 130x12, 155x10, 180x8, 205x6, 226x6
Barbell curls 3x15 and Band pushdowns 3x35 (2), 30 w/monster mini band

June 22 - ME Lower
Amp'd lower and Lat pull downs 3x12 and GHR 2x10
Low box squat: worked up to 345x1 added belt, 375x1, 390x1, 405x1, 420x1
GHR 4x8 w/mini band
Reverse hyper w/short strap 4x10
Prone jacknife on Swiss ball 4x8
*The 405 box squat was a PR...sort of. I realized that I had the wrong box height (too high) after I got the 405 so I dropped 2-inches and got the "actual" PR. Barf.

Week 3
June 25 - ME upper
Amp'd upper and GHR 2x10
Reverse band bench press: choked average bands at top of short rack and hung chains on the bar (same set-up as DE bench) 2 chains/side. used a medium grip and worked up to 315x3, 350x1, 380x1 (The Showstopper), broke out the trusty Slingshot and did 405x1, 430x1. Worked in 100 pull-a-parts in between sets.
CG Incline Press: 3x3/165, 190, 210 and CSR-pronated grip w/monster mini band doubled over bar 4x8/70, 90, 115, 130
Swiss bar roll backs 3x40s w/90
Power curls (from floor) 3x6/91, 113, 133 and band push downs 3x20

June 27 - DE Lower
Amp'd lower with Lat pull downs 3x15 w/DD handle and GHR 2x10
Squats: worked up to 315x2x3 sets, 335x2, 345x2x2 sets, 365x2x2 sets and Vertical jumps 8x3 reps
*Sinuses make my head feel like it was going to explode. It was everything I could do to get this far before I said "no mas".

So as you can see, I am trying out some new stuff too. And the best joke I have heard this month was about toilet paper; "What does John Wayne have in common with single ply toilet paper? They're both rough, tough and hard to wipe out." (I know it's bad).

Stay strong,
Ed T.

May 21 to 26

Monday May 21
A. Deadlift w/fat bar: work up to 355x3, add belt then 405x1, 435x1, 465x1, 485x1
B. BB curls 3x30s w/EZ curl bar

Later that evening...
Sled drags 6x60 steps 90 lbs. F/B

Tuesday May 22
A. Sled drags 6x60 steps
B1. GHR: 4x7
B2. Pulsing helicopters: 3x30s cw/ccw
C1. Kneeling lat pull downs: 3x12
C2. Lying leg curls: 2x15 light

Wednesday May 23
A. Bench press: 7x5 @ 45% and 100 pull-a-parts
A1. Inverted rows (feet up) 3x8
B. Swiss bar press: 3x3/ 125, 140, 160
B1. Bat wings: 3x5 w/10 sec hold at top
C1. Stand. DB curls 3x30s
C2. Triceps extension lying w/ Swiss bar and extended range of motion 3x30s
D1. EZ bar preacher curls: 3x30s
D2. Light band pushdowns: 2x30s

Friday May 25
A. Squat 8x2 @ 50%
B. Deadlift w/EFS pro short mini bands (adding approximately 65 lbs. of tension @ top): work up to 275x1x8 sets
C. High box squat w/safety squat bar: 3x6/315, 335, 355
D. Reverse hyper w/long strap and wide feet: 4x12/ 150, 240, 330, 420
E1. Roll outs 3x8-10-12
E2. Lat pull downs 3x12

Saturday May 26
A. Reverse band floor press (average bands hung at top pin - six feet - rather than top of rack - just over seven feet): work up to 365x3, 385x1, 315x2, 325x2
B1. Incline press close grip: 145x3, 170x3, 190x3, 135x20
B2. Hammer rows w/choked light band: 4x12/90, 110, 130, 140
C1. DB press-elbows out: 3x30s
C2. BB curls: 2x30s
D1. CG BB Push-ups 3x30s
D2. SA lat pull downs: 3x12
E. Dragon flag: 2x5 *working on technique makes these harder...Thanks Alex K.

And in the who cares department; There is an approximate 50 pound difference in hanging bands (choked) from the top to an 8-feet rack to a 7-feet rack to 6-feet.

"That which does not kill us pisses us off and makes us strong(er)"

Stay strong,
Ed T.

End of week May 11/12 thru May 19

Friday 11th
A.Box squat w/choked light bands: 8x2 @ 55%
B. DE deadlifts: 8x1 @ 55% modified sumo
C. Good morning: 3x8/175 (cambered squat bar)
D1. Roll outs: 3x8
D2. S/S Kneeling adduction mob drill 2x10/side
D3. DB goblet lateral lunge: 2x8/side

Saturday 12th
A. Reverse band bench (average band choked from top of short rack): work up to 405x1, add Slingshot 425x1, 445x1, 405x4 (all medium grip)
B. Bandbell bar standing press: 2x25 light
C. Hammer rows w/choked light band: 3x8
D1.DB triceps extension 3x30s
D2. BB curls 3x30s
E1. Close grip barbell push-ups: 3x30s
E2. SA lat pull down 2x12

Monday May 14-ME Lower
A. Box squat w/choked light band: work up to 365x1, 405x1, 425x1, 445x1, 480x1 (cambered squat bar) bands adding approximately 85 lbs. at top

Tuesday May 15-Supp./Acc. work
A1. GHR: 3x7
A2. 45* Lat pull downs w/ very wide grip (to upper rib cage): 4x10
B. BB curls 3x30s
C. Pulsing Helicopters 2x30s cw/ccw
D. Sled pulls: 8x75 feet w/90 lbs.

Friday May 18
Box squat w/choked light bands: 5x2 @ 60% then 325x1, 350x1, 375x1
DE deadlifts: 5x1 @ 60% (3 sumo and 2 conventional), then 355x1, 405x1, 425x1 all conventional
*hips still sore from Monday's ME work so pulled conventional instead of sumo
Sled drags: 6x50 steps 90 (2), 135 (4)

Saturday May 19
Reverse band bench w/choked strong bands (top of short rack): work to 365x3, 405x3, 435x3, 455x3, 365x4 all medium grip
Incline press close grip: 3x5/ 135, 160, 180, 135x15
Hammer rows w/choked light bands: 3x12/ 110, 130 (2 sets)
DB triceps extension-elbows out: 3x30s
BB curls: 3x30s
SA lat pull downs: 3x12
CG BB push-ups: 3x30s
Dragon flag: 3x6

Warm-ups consist of whatever I feel like I need for the day; a combination of Amp'd warm-ups, long mobility type warm-ups, long sets starting with the bar and working up or whatever else is necessary. After eight weeks of SE work with reverse bands, the results of the "experiment" are that I got a little weaker. Not drastically, but not feeling as strong as I did when I started. It sounded like a good idea at the time but in hindsight I think I was getting lazy with a lot of other crap going on; I was coasting.
I based the upper body band work on a PM 405 bench with the bands choked from the top of a 7 foot rack. (Previously, all my band work had been done with bands choked at the top of an 8 foot-plus rack. The difference is about 50 lbs. Incidentally the extra foot and a half difference between pulling reverse band deadlifts @ 5'06" and 7' plus is approximately 100 lbs.). A lot of times I will use a percieved max (PM) when training alone so as not to cause myself "serious physical harm".

At the end of 8 weeks, I hit an actual 405 1RM. Same grip. Same set-up. In the squat, everything began to feel heavier (because I was getting weaker...). So I surprised myself with the box squat PR Monday. (Of course I have always had a "good" box squat! lol) By Friday after I had warmed up and started squatting I felt it (the remanants of Monday's work out) in my hips and when I gor to my singles, in my glutes and hams. So I stopped short of where I wanted to go. I intended to pull a heavy sumo single but the first time I got into position to do that, my hips again said "no". So I switched to conventional.

I thought there was a chance I might not be "over" Monday's training by Friday. So next time I plan my heavy Friday single, I will plan accordingly with Monday's workload.

I was happy with the strong band workout on Saturday.
Rumors of my demise have been exaggerated.

Stay strong,
Ed T.

5-4 (Friday) DE Lower
Box squat w/choked light band 8x2 @ 50%
DE deadlift (narrow sumo) 10x1 @ 60%
Good morning w/ cambered squat bar (close feet/rounded back) 5x8
Ab wheel rollout 4x8 AND
DB goblet lateral lunge 2x8/side AND
Kneeling split stance adductor mobs/stretch 2x8/side

Foam roll and Lax ball

5-5 (Saturday) SE Upper
Amp'd upper warm-up
Reverse band bench press (w/choked average band)305x5x4 sets medium grip
Incline press close grip (false) 5x175, 3x195, 5x220, 155x20
Hammer rows work up to 180x8, 200x8, 230x8, 190x10/90 to failure

5-8 (Tuesday)
Glute ham raise 4x6
reverse hyper 3x8/ 240, 300, 390
1/2 kneeling Paloff press iso-hold 2 each (add/abd) 3x/side w/10 sec hold
Kneeling lat pull downs w/ V-handle 3x8
Sled: forward and backward x100 feet 90 lbs x4 and 135x4 all forwards

5-9 (Wednesday)
Bench press work up to 195x3x3 sets, 215x3x3 sets, 235x3x4 sets using 3 different grips
Bandbell bar standing press 2x20
Reverse band rows 3x8 adding bands each set
T-bar retractions 3x20
SA farmer's walk w/ 60 lb DB 2x150 feet

Stay strong,
Ed T.

DE Lower-4/27
Warm-up: don't ask
Box squat: 8x2 @ 300 w/ light bands choked
Deadlift: 6x1 @315
Good Morning w/cambered squat bar: 4x8/175, 225, 245, 275
Ab wheel roll outs 4x8

Mobility work and foam rolling post training

SE Upper-4/28
Warm-up: roll and Ampd upper w/ t-spine mobs
Reverse band bench (average bands choked): worked up to 280x6x3 sets then 325x1, 355x1, 375x1, 280x6 all medium grip
Incline Press close grip: work ed up to 3x3/ 160, 180, 205
Hammer rows: 4x8/ 140, 180, 230, 230
Reverse band JM Press: worked up to 225x6, 255x6, 275x6, 235x14, 205x17
Standing EZ bar curls: worked up to 90x8, 100x8, 95x8, 85x8
Straight arm pulldowns: 3x12
Hanging leg raises: 3x8

SE Lower-4/30
Warm-up: Roll and mobs w/emphasis on lengthening/stretching adductors
Reverse band squats: worked up to 415x3x4 sets with choked average bands
GHR: 5x6 reps
Reverse hyper: 5x8/ 150, 240, 330, 420, 510
Planks: 4 way 2x60s
Stir the pot: 2x7/cw/ccw
Gun Show: Fat Grip pushdowns and standing hammer curls 3x12-15 each

mobility work and foam rolling

DE Upper-5/2
Warm-up: Foam roll and t-spine mobs
Bench press: work up to 170x3x3, 195x3x3, 215x3x4 sets, alternating between close, medium and wide grips.
T-bar retractions: 7x15
Swiss bar military press: worked up to 130x5, 145x3 and 160x2 (first one felt slow, out of line, so took another and it was fine)
Reverse band rows: started w/light and monster mini bands and added bands each set 5x8
Gun Show: Seated french press w/U-bar and Seated DB curl 4x8-12+ in both
Farmer's walk: 4x/side w/ DB w/fat grips

Mobility and foam rolling

Muddling through training. Some days are diamonds some are dirt.

Stay frosty,
Ed T.

Not dead yet

"Well I thought I was once, but it turned out that I was just in Kansas."Little Bill to English Bob in "The Unforgiven"

I have been caught up in the crap of life and running the gym and my poor blog got pushed to the side. (So because I like quotes.) Like David Lee Roth said, "I'm back!"

April 23-SE Lower
Warm-up consisting of foam rolling, mobility work and some light lat pull downs, leg curls and TKE's
Reverse band squat: worked up to 385x6x6 reps
*That took almost 2 hours with numerous interruptions, so I finished with a "Gun Show" episode.
Fat Grip triceps pushdowns: worked up to 10-15 w/75, 85, 95 and Standing DB hammer curls 3x10-15 w/35, 45, 50

April 25-DE Upper
Warm-up of foam rolling, cat camelx12 and t-spine mobs
A1. bench press: work up to 205x3, 235x4x3 reps, 255x4x3 reps
A2. T-bar retractions: 9x12 working up to 135

B1. Swiss bar press: work up to 3x3/ 120, 135, 155 medium grip
B2. Reverse band rows: Did a few sets with different bands and weights until settling on the bar hung by average bands with a wide grip for 3x8

C1. Seated DB French Press: 5x8-12
C2. Seated DB curls: 5x8-12

D1. 4-way planks 2x60s (15s each w/rotator cuff mob)
D2. Stir-the-pot: 2x6/cw/ccw

Overall, training wise I feel healthy. I have been doing submaximal work in place of the ME work using reverse band squats and presses in a 16 week cycle (I am in week 6 now). And I am in week 7 of my 8 week pre-summer Gun Show in the All-American tradition of doing a crapload of curls and pushdowns to get the guns ready for tank top season!

Stay tuned.

And remember, if you can't live large, look huge in the coffin!!!
Ed T.

3-9-12 to 3-16-12

Friday
DE Lower
Roll
Amp'd lower

a. Kneeling jumps: 4x5 reps

b. Squats: work up to 9x2 @ 275 then a couple heavier singles

c. Deadlifts: worked up to 315x1x8 sets

d. Wide stance arch back good mornings w/ssb: 3x8/185, 205, 225

e1. Weighted GHRs: 3x8/20, 25, 30
e2. Low cable rows w/pronated grip: 3x12/ 130, 140, 155
e3. Ab wheel roll outs: 3x12

3/13/12
ME Lower
Roll
Amp'd lower

A1. Suspended good mornings: worked up in triples to 335 then singles at 375 and 395, 410x3 (PR), 445x1 then 365x3
A2. Lat pull downs to nose 6x10 wide grip

B1. GHR: 2x15
B2. Reverse crunch: 3x10

C. Reverse hyper w/ short strap: 2x15/ 240, 290

*My hamstrings have been very sore as of late, all the time, leading me to think that I strained them (particularily the right side) when I dove right back into heavy lower body training. Either way, I decided that since they weren't feeling too happy, especially after the GMs that I would cut back on the accessories a bit.

3-14-12
DE Upper
Roll
Amp'd upper
Trap 3 raises 2x8 and 4-way planks 2x60s

A1. Bench press: 9x3 w/1 set of chain per side work up to 195x3 WG, 205x3 MG and 215x3 CG
A2. Pull-a-parts: 10x10 w/ mini band all underhand

B. Suspended press: MG 2x5 hung the bar too low (for lockout work)and after the third set I stopped

C1. Standing press: worked up to 145x5
C2. CSR: 4x6/90, 115, 135, 160

3-15-12
Did some bar rolling on my arms, especially the forearms. Wow. Then some seated band leg curls for high reps and some calf raises (not a misprint). My hammies were still nagging at me. Tried out some other new exercises I am waiting to spring on some unsuspecting victim(s).

3-16-12
DE Lower
Amp'd lower and then some (hams)
Cat camel x12

A. Squat work up to 300x2x10
B. Deadlift: work up to 275x1x6
C. Sled drags: forward and backward 8x total for about 100 feet per trip. Two w/90 lbs and 6 w/135
D1. Low cable row w/pronated grip: 4x12/ 135, 145, 155, 165
D2. Ab wheeel roll outs: 3x15

Foam rolling is for sissies. Use an Olympic bar instead.
Ed T.

3-16-12

Wednesday Bench training

...didn't go so well. Avid readers of this blog will note that I have been doing a lot of band work in my upper body training (ME and DE work) the last several weeks. And it went well. To a point. Band training can beat one up after a while and the last 2 weeks of this 8 week cycle were no exception. My  right shoulder got a little tender and I pushed through it, especially as it was late in the cycle. But when push came to shove, and I went to test myself, it didn't feel too good. I missed my PR. Played around with the Slingshot and that didn't feel right either.

Bottom line. I pushed too far. The overall volume of my training has been down since December and I felt I had responded well to that (and may be why the bands didn't bother me sooner). Either way, that was a positive. I hit PRs fairly easily through weeks 5-6. I hit more in 7-8 but they did not feel as "strong". I attributed that to other (outside gym) factors at the time.

So less volume is good. Bands are good. A lot of bands not so good.

Beats workin',
Ed T.

ME Lower

Monday March 5
Roll
Amp'd lower and trap 3 raises 2x8

Lateral jumps (over bench) 3x5

Deadlifts standing on a 2-inch platform: worked up to 365x1 added belt, then 405x1, 455x1, 475x1, 435x1 AND Band pull-a-parts (mini) 7x15 all underhand

GHR 3x12

Reverse hyper w/foot bar: 3x12/ 150, 300, 390

Reverse crunches: 3x8

Stay strong,
Ed T.

DE Lower/ ME Upper

Friday 3/2/12
Warm-up
Box jumps: worked up to approximately 85-90% for 4 reps (19 total reps)

Squat: 10x2 @ 250

Sumo deadlifts against bands (minis) 10x1 @ 225

Good mornings w/safety squat bar: 3x10/ 175, 195, 215

GHR holding a DB: 3x8/ 15, 20, 25

Low cable rows w/pronated grip: 3x10/ 100, 125, 150 AND
Ab wheel rollouts: 3x10

Saturday 3/3/12
Roll
Amp'd upper w/ Trap 3 raises 2x10 and GHR 2x10

5-board press w/doubled minis: close grip work up to 285x1, 305x1, 320x1 (PR), 275x3

DB press w/band around back: 3x8/ 80, 85, 90

Pull downs to upper rib cage: 3x12/ 125, 140, 155 used external rotator bar

Hammer curls: 3x8/ 50, 55, 60 AND Triceps band pushdowns w/monster mini band: 3x35, 35, 30

Stay frosty,
Ed T.

DE upper

Wednesday Feb. 29
A1. Bench press w/doubled mini bands: 9x3 w/3 grips/165, 170, 175
A2. Pull downs to chin wide grip: 3x8/ work up to 190, 200, 210

B1. Swiss bar press alternating close/medium/wide grips 4x10
B2. Face pulls 3x12/45, 55, 65

C. Band DB triceps extension: 3x12/35, 40, 45

Stay strong,
Ed T

ME Upper/ME Lower

Saturday Feb 25Roll
Amp'd upper
A. Incline press - close grip w/doubled mini bands: worked up in triples until 135x1, 165x1, 185x1, 200x1 (PR), 180x1 (bands give approximately 100 lbs. of tension @ top)

B. Chest supported row w/mini band over the bar: 3x8/90, 135(2)

C1. Shoulder horn: 3x10/15, 15, 20
C2. Hammer curls: 3x10/45, 50, 55

D. Triceps creepers 3 mini bands going 1-2 shy of failure with each band 1x

E. Front planks 4x60s w/60s rest in between

Monday Feb. 27
Roll
Amp'd lower
Low box squat w/the cambered bar: worked up in triples until approx 70% then singles 315x1, 355x1, added belt 385x1, 405x1, 430x1 (PR), 445x1, 475x1 (!)

Sled drags: Forward/backward 3x each 135(2), 180 (2), 225(2)

Didn't push the ME assistance work too much today since I did the singles following DE work on Friday. The 475 was a big surprise. The 430 felt so easy so I put a little more on figuring 'this ought to do it' and smoked that so thought 'WTF. Might as well' and got it. "Something" is going well......;-)

Stay strong,
Ed T.

The price of doing business

"Or how to do a dynamic effort upper body lift, wait on customers, sell memberships, fix stuff and clean all at the same time" Like 'Gilligan's Island' , my workout became a 3 hour tour, a 3 hour tour...

Wednesday Feb. 22
Rolled
Amp'd upper

A1. Bench press: 9x3 w/doubled mini bands using 3 grips then some singles; 205x1, 225x1, 255x1, 275x1 w/wrist wraps, threw on the Slingshot as I had already been at it for 2 hours already so WTF...310x1
A2. During my bench press warm-ups I did some lat pull downs 5x10 w/external rotator bar

B. Overhead press: work up to 120x3, 135x3, 160x7 (leaving 1-2 in the tank)

Friday Feb. 24 - DE Lower
Roll
Amp'd lower
A. Squat: work up to 300x2x6 sets then 325x1, 350x1, 375x1, 405x1

B. Sumo speed pulls against doubled mini bands: worked up to 275x1x6 sets

C1. GHR w/band looped around my back: 3x8
C2. Lat pull downs w/DD handle: 4x8

D. Reverse hyper w/short strap: 4x8/90, 180, 270, 360

E. Ab wheel roll outs 4x8 and Front planks 2x50s

Then when I went to write it down in my log book I realized I have not squatted in 3 weeks other than ME work.

Watch the video in this link. It is what I needed...I actually showed it to Red Beard, who gets kidded on occasion because of his work habits, and he was offended. At least I think he was as he left soon after I showed it to him. Or else I smelled funny...Either way watch it.

http://asp.elitefts.net/qa/training-logs.asp?qid=163974&tid

Overcome yourself,
Ed T.

ME Upper

Roll
Amp'd upper
Trap 3 raises 2x8 and GHRs 2x10

2-step jumps 3x4 reps (2 from right and 2 from left)

Floor press w/doubled minis folded in half ("quaded"?) using a medium grip worked up in triples until 60% then singles to 190x1, 210x1 (PR) and 220x1 (15 lb. pr)

DB press w/band around back: 3x12/65, 75, 85 AND CSR using the v-grip 3x8/90, 125, 160

Lying rear delt raises 3x12/side AND Tricep pushdowns w/ light band 3x20

Stay strong,
Ed T.

DE Upper

Wednesday Feb. 15
Amp'd upper warm up and Trap 3 raises 2x8 and GHRs 2x10

Bench press w/doubled mini bands 9x3/165, 170, 175 using 3 grips AND
Pull aparts 10x10 w/monster mini then 4x20 w/mini  (180 total reps)

Swiss bar press 3x5/110, 130, 145 AND
Pull downs to upper rib cage work up to 3x12/120, 140, 150

Incline DB triceps extensions w/band around back 3x12/35, 40, 45 AND
Face pulls 3x10/50, 60, 70

Short sweet and to the point.
Ed T.

ME Lower/ME Upper

Friday
Squat morning w/cambered bar (hung the bar to approximate where my back is when I pull about 45*) worked up to 405x1, 425x1, 445x1 all without a belt (!) felt pretty good
Played around with some hang cleans, decided I suck at them and moved on...
Belt squats 3x10/90, 140, 160
Reverse hyper w/long strap and close/wide feet 4x12/150, 240, 330, 380
Knee raises w/ankle weights 3x15

Saturday
Ampd upper warm-up w/ trap 3 raises x12/side x1 set
1-board press w/doubled mini bands and one choked mini band-wide grip: triples then singles when I hit 185 up to 270x1, 290x1 (pr) and 300x1 yea!
JM band press w/monster mini bands doubled work up to 3x3/180, 200, 210
Pull downs to chin 3x8/ couple warm-up sets then 190, 205, 210
Hammer curls 3x9/45 and Band pushdowns w/ monster mini band 3x40

Friday I felt like crap. I have not got any sleep since returning from our trip and with some long days at the gym it caught up with me. The squat morning felt fine. Actually surprisingly easy and after I got the PR I didn't push too much more for fear of tricking myself into something stupid (and getting hurt).

Saturday went much better. Real happy with the 1-board PR. I switched from using doubled minis and a choked micro mini to monster minis on the JM presses because I am lazy and its less to set-up. I guesstimated that the tension is approximately the same.

Joe Metric complained about my lack of musical diversity during Saturday morning's activity while we listened to Judas Priest, Iron Madien and the new VH (which btw is freakin' awesome). So next time we'll go ghetto and see how that goes over....

Stay frosty,
Ed T.

New York New York

Went to NYC via Ct. last week so I missed a few days of training. Saw Orange County Choppers, Times Square, Grand Central Station and a basketball game at Columbia. Wherein one of my clients, Brogan Berry, led her Harvard teammates in a victory over my brother's alma matta. The Crimson were 21 of 21 from the free throw line (which was a school record)! I enjoyed seeing her play again. She is graduating in May then possibly off to Europe to play there! Pretty exciting stuff I think.
Wednesday February 8, 2012
Bench press w/doubled mini bands 9x3 using 3 grips 165-175 supersetted with Pull-a-parts 200 reps total over several sets

Swiss bar press - medium grip work up to 125x5, 140x3, 155x8 and CSR w/wide grip 3x8/95, 140, 165 actually used a regular ol' power bar since the s-bar wass tied up
Tricep extensions w/band around back 3x12/45, 50, 50 and Hammer curls 3x10/45

Finished off with some band pushdowns 3x20 w/light band

All pizza'd up on Wooster St,
Ed T.

DE Lower/Upper

For Monday 1-30-12
Amp'd lower
Box jumps work up to 26"x3x3 sets
Squats: work up to 275x2x12 sets
Deadlifts (sumo) from the floor against doubled mini's: work up to 300x1x8 sets

Wednesday 2-1-12
Amp'd upper warm-up
Bench press w/doubled mini bands: worked up to 165x3x3 sets (close grip), 170x3x3 (medium), 175x3x3 (wide grip) then 215x1, 245x1, 275x1, 295x1 (last 2 w/Slingshot) All singles with medium grip
*Did pull-a-parts x10 reps w/monster mini band for 8-10 sets during warm-ups and some of the work sets

Swiss bar press (medium grip) 105x3, 125x3, 150x7
*Everything went up easy today. If I had wanted to make it a max effort day I know I could come close, to if not break a PR with the banded bench. And with a closer grip than my old PR! Very pleased. Training is spot on.

Good stuff,
Ed T.

ME Lower - missing post

Missing post for Friday January 27
Box jumps
Rack pull from pin 2 w/doubled mini bands (around a 4x4 base): worked up to 410x1 then pulled the 4x4 block out (reducing band tension somewhat)  and did 430x1
High box squats w/safety squat bar: worked up to 425x5 in sets of 5 doing 5-10% jumps
Reverse hyperextensions heavy sets of 8
Glute ham raises weighted 3 sets

Did the rack pulls with the 4x4 base (basically a piece of 4x4 wedged under the bottom of the rack) and the bands wrapped around it because the tension did not feel that great without it. Around 315 I realized that this was probably NOT how I had set up the bands last time I did this as the tension was significantly more. So the 410 was a new PR on a new version of an old lift. I pulled the blocks out to see if I could break the "old" PR (with the 430) and (yea!) I did.

Stay strong,
ED T

ME Upper

Saturday
a. 5-board Press close grip (w/mini bands doubled over bar): worked up to 225x1, 255x1, 280x1, 295x1, 315x1 *bands give approximately 100 lbs. tension @ top

b. Flat DB press w/mini band around back: 3x8/75,85,95

c. Swiss bar press medium grip: 3x5/105, 125, 140

d1. Shoulder horn: 3x8/15
d2. Hammer curl: 3x9

Push/pull ratio down the tubes today!
Ed T.

Mon-Wed

The "I-own-a-gym-but-have-no-time-to-train" Monday workout
Warmed up then
2-step jumps 4 sets of 3 reps

Squat: 12x2 @ 250 lbs. and Face Pulls 4x20/50

Deadlifts: sumo w/doubled mini bands on the bar 275x1x10 sets (bands give approximately 200 lbs tension @ top)

The "In-a-hurry-again-because-wife-called-and-said-kid-missed-her-ride-pick-her-up" workout
(goes well w/NWA's greatest hits)
Foam roll and Amp'd upper warm-up

Bench press w/doubled mini bands
Close grip 160x3x3 sets
Medium grip 170x3x3 sets
Wide grip 180x3x3 sets
*Superset w/Band pullaparts (over/under grip) 15 reps a set/180 total reps

Incline DB triceps extensions w/band around my back 3x12/40, 45, 50
*Superset w/Chest supported rows w/doubled mini band over bar 3x8/90, 100, 110

Rear delt raises lying on an incline bench 3x12/side/25

Stay strong,
Ed T.

ME upper

Saturday (trained w/Brian)
Foam roll
made myself do a half-a#$ warm-up (see below)

Incline bench w/doubled mini bands and close grip: 165x3, 185x1, 195x1, moved to a wide grip and missed 230 bad. Brian hit a strong 225. Bands probably add 100 pounds at top.

JM press w/doubled mini and micro mini bands: worked up to 165x3, 190x3, 175x3

Did pull-aparts w/mini band in between sets, 20 reps a time, 10 overhand/10 underhand, for a total of 180.

Chest supported rows wide grip w/full range of motion: 90x8, 135x8, 160x8

Hammer curls 3x10/40 and Band tricep push downs 3x20 (light band)

For more of the importance of warm-ups and all that crap, check out the following link from Vincent Dizenzo's EFS training log. Dizenzo of SFW-800-pound-benchpress-fame. And an "old guy".

http://asp.elitefts.net/qa/training-logs.asp?qid=162061&tid=


And an observation on training with groups.

If you are fortunate enough to have training partners, however often that occurs (for example, I may train with different individuals only once or twice per week and it may vary from week to week as opposed to meeting the same people multiple times per week), remember why you are training together. Hopefully it is for some goal, even something as vague as to get stronger. If it's to socialize, then it's time to re-examine WTF you are doing. That being said, if your training partner(s) are training for "something", instead of standing around with your hands-in-your-pockets, be there for them. That means load the bar, actively spot them and help them get better. In turn, when (and if) your time comes, they will do the same for you! Screwing around, playing grab-ass and generally yucking it up is not acceptable if you are in the gym to get better.

Two guys training together without f@#$^&*g around can bang out 60 minutes of work while the group of 4 is still not done with the main movement is not productive.

Why are you there?
What are you training for?

Get Strong!
Ed T.

Week of 1/16/12

Tuesday:
Lunges 5x10 and Lat pull downs w/DD handle 5x10
Band good mornings w/strong band 2x15 and Ab pull downs 2x10

Wednesday:
Bench w/doubled mini bands close grip 165x3x3, medium grip 170x3x3, wide grip 175x3x3 and Pull-a-parts w/monster mini band 14x10 reps
Press - medium grip 115x5, 130x3, 145x9 (surprisingly easy) and Pull downs (to upper rib cage) w/H-bar 3x10/140, 160, 175

Friday:
Vertical jumps 4 sets of 3 reps
Box squat worked up to 345x2 added Metal squatter w/straps down and belt, 375x2, 400x2, 425x2x8 sets, 465x1
Rack pulls w/doubled mini bands on bar 8x3/175

Deep tissue massage following the squatting.

Stay strong,
Ed T.

ME Upper

Saturday
A. Floor press-medium grip-with quad'ed mini bands on bar (approx. 100 lbs. tension @ lock out): worked up to 205x1, attempted 230 for a PR and missed it half way up, dropped to 185x3

B1. DB bench press w/mini band around back: 3x8/70, 80, 90
B2. Band pull-aparts: 4x20 (mini band)

C. Lat Pull downs (to chin) w/prison bar and wide bench grip: work up to 3x8/170, 190, 200

D. Hammer curls: 3x9/40

Brian put up a strong 240 in the floor press; which was a PR for him. He has a military meet coming up at the end of February and it seems he is right on track to SFW!

Thanks to the skills of my massage therapist, my shoulders and especially elbows have felt healthy over the last few weeks. And in case you may not have noticed I have reduced the volume on my upper body days and this is helping too.

Stay strong,
Ed T.

Tattoo

DE Upper - Wednesday
Roll
Amp'd upper
GHR 1x20
A1. bench press w/doubled mini bands: Close grip 165x3x3, Medium grip 170x3x3, Wide grip 175x3x3 then Close grip 205x1, 235x1, 255x1, 265x1
A2. band pull-a-parts 140 reps in 10 sets overhand/underhand

B. Swiss bar press: medium grip 115x3, 130x3, 145x3x2 sets

ME Lower - Friday
Roll
Amp'd lower
A. Good mornings w/cambered squat bar (close stance) worked up to 355x3 added belt, 405x3, 435x1, 325x5

B. Rack pulls @ knees: 3x5/315, 405, 495
*A and B were both done while wearing a 45 lb. weight vest

C1. Step ups 4x15/side
C2. Roman chair sit-ups 3x10

D1. Reverse hyper short strap alternating between close/wide feet: 4x15/150
D2. Standing cable chops w/Rip Trainer 3x8/side

Do's
 - Listen to the new Van Halen release

Don't's
 - Wear a weight vest while doing max effort lower body work
 - Spike your post work out chocolate milk w/bourbon laced egg nog

In the immortal words of the Road Warriors;

"Whaddaya RUSH!"
\Ed T.

DE accessory

01/09/12 (Monday)

A1. Lat pull downs w/external rotator bar 5x10/100, 110, 120, 135, 150
A2. GHR 5x10
A3. Straight leg spread eagle sit-ups 55 reps in 4 sets

The new Van Halen single comes out today! Yea!

C'mon Dave give me a break,
Ed T.

PS I really am excited about this

DE Lower

January 8 (Sunday)
Box squat: work up to 315x2 add briefs, work up to 400x2x8 sets
Rack pulls: 225x2x8 sets w/doubled monster mini bands

Felt good to be back under the bar again. Squats got faster as the sets went along.

Stay strong,
Ed T.

ME Upper

Where is the ME/DE lower??? Yeah that is what I said. I have been sick all week and for lack of a better description, I $#%%^& out. But today, after 12 hours of sleep, I felt compelled to try again.

Amp'd upper warm-up
A. 1-board press w/1 doubled and 1 choked mini band per side (approx. 120 band tension @top): worked to 225x1, 245x1, 265x1, 285x1

B. JM Press w/1 doubled mini and 1 doubled micro mini per side: 3x3/165, 175, 185

C. Chest supported rows with 1 mini band over the bar: 3x8/80, 90, 100

D1. Shoulder horn: 3x8/ 10, 12, 15
D2. Band pushdowns 3x20 (light band)

The idea behind the main lift and the band tension is to use approximately 40% band tension to bar weight. I ended up with a bit more. I was unsure what my 1rm in the 1-board press with bands is so I based it off of my UN-BANDED 1-board. It worked out well however.

Am I becoming a bench %^&???

Stay strong,
Ed T

DE Upper

Wednesday 1-4-12
DeFranco Amp'd upper warm-up
A1. Bench press w/mini bands doubled on bar (40 lbs tension @ bottom and 100 @ top):
       Close grip 163x3x3 sets
       Medium grip 170x3x3 sets
       Wide grip 175x3x3 sets
A2. Lat pull downs change grip each set 4x10/100-130 then Pull-ups, neutral grip (close and wide) 5 sets of 4 reps, then Pull-a-parts 5x10
*So I ended up with 14 sets pushing and 14 sets pulling counting all the bench warm-ups.

B1. Incline DB triceps extensions w/mini band around back 3x12/30, 40, 45
B2. Chest supported rows-wide grip-pulling all the way to the top: 3x8/90, 115, 135

C1. Hammer curls 3x8/40
C2. Band triceps pushdowns 3x20 (mini band)

Stay strong,
Ed T.

Bust a PR for the New Year!

I do'd it. "Busted a PR for the New Year!" Thanks Dave!!!

Saturday December 31
Amp'd upper body warm up
Bench press (pinkies at rings grip) worked up to 325x1 (PR), then 335x1, added the Slingshot and went 350, 370 (PR), 385 for singles all. Put on the Maddog S/S in an effort to wrest the Training Bra title from Mattius Fourboardus (not related to Calvin Broadus) wearing his Tibetan Ram. M4 holds the record at "FOUR-my-#$%^*&-OH-hurts-or-I'd-do-more-FIVE" so I loaded the bar to 410 and almost dumped it on my chest. Too much wobble. Almost like a bench shirt. Ah well. It was a good day and M4 holds the title for another day...

Happy with my 335 as it is off my all-time-best (not by much) but it is the heaviest I have done in awhile PAIN FREE. Joe Metric got a 5 lb PR and Red Beard hit a nice 350.

Train smart
Train hard
Stay strong,
Ed T.

12-28 to 12-30 maximus effortus

Wednesday 12/28 - ME Upper
Amp'd "I-hate-warming-up-warm-up"
A. Pin press (@ chest) medium grip worked up to 285x3 then moved pins approximately 3 inches higher and with same grip worked to 330x3 (in 3 sets) *The 285 and 330 could have been pushed to 5 (as prescribed)

B1. Rope pushdowns 3x15-20 easy
B2. Side raises 2x20 very light

Friday 12/30 - ME Lower
Amp'd lower
A. Broad jump 3 sets of 4 jumps and hit a PR
B. Box squat-parallel box-in briefs worked up to 375x2x8 sets

C. Rack pulls (pin 3) w/doubled light bands 225x2x8 sets

D1. GHR 5x10
D2. Ab wheel roll out 5x10

My ME Lower work was the speed work I did not do due to my Christmas hangover (too much food, COOKIES and la familiga) last Monday.

There's much to be said for brevity,
Ed T.