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