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.
Wednesday, August 29, 2012
Saturday, August 25, 2012
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.
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.
Wednesday, August 22, 2012
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.
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.
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.
Wednesday, August 15, 2012
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.
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.
Monday, August 13, 2012
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.
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.
Friday, August 10, 2012
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.
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.
Thursday, August 2, 2012
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.
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.
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