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.
Thursday, September 27, 2012
Tuesday, September 25, 2012
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.
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.
Monday, September 24, 2012
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.
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.
Friday, September 14, 2012
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.
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.
Monday, September 3, 2012
"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.
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.
Saturday, September 1, 2012
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.
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.
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