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.
Sunday, May 27, 2012
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.
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.
Friday, May 11, 2012
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.
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.
Friday, May 4, 2012
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.
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.
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