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.