Or 'I-didn't-give-the-safe-word-why-are-you-grabbing-my-bar?!?'........
Friday 10/26
Lotsa foam rolling, LAX ball work and moving and stretching
(Rain detered my vision of outdoor work so I went to plan B)
A. S-ball prone DB press 4x15/60 w/fat grips
1. Depth jump into med ball push press (for height) 3x2 w/16-pound ball and 3x2 reps w/7-pound ball. All off of a 24-inch box.
2. DE box squats w/cambered squat bar w/choked light bands: worked up to 315x2x8 sets
3. KB swings w/choked monster mini band: 4x8 50-pound KB
4a. Front RKC bridge 2x60s
4b. Side bridge 2x20s/side
Monday 10/29
Foam rolling
A. Prone S-ball DB press 4x15/60 w/fat grips and 3 sets of mini band pull-a-parts 100 reps total
a little mobility work then,
1. Bench press: worked up to 4x3 @ 50% then worked up in singles to 325x1 - which I got easily even though I came down too high on my chest. Went to 340 for a PR and brought it down too low (?) and got stapled. Couldn't get under and press it. Broke out the Slingshot and took 340 again no problem. Then 370x1. Loaded 390 which would have been another PR and everything was going well. Came down good and was 1/2 to 3/4 of way up and it turned into a grinder but in the kind of way that I knew I could do it. I just had to keep pushing. I felt it moving, centimeter by centimeter and I knew that if I got it just a tinsy-tiny bit higher I could lock it out. So what happened? I was grinding and my spotter ripped it out of my hands and racked it.
Apparently we weren't clear on the safe word. He asked if I wanted to try it again, while I was bent over huffing like a freight train and I declined. %^$#! I guess I should have been more clear.
50 shades of stupid,
Ed T.
Tuesday, October 30, 2012
Wednesday, October 24, 2012
DE upper/ME lower/ME upper
Friday 10/19
A. Flat DB press 4x15/80
1. Bench press 9x3 w/ 2 chains/side all close/medium grip 165x3x3, 175x3x3, 185x3x3
2. Push-ups 2x30
3. Decline manpon bench press-close grip: worked up to 315x3 then 250x5 *bench at approx. 45-degree decline
4a. Single arm Side raises 3x10/25, 30, 35
4b. Face pulls 3x15 bodyweight w/Blast straps
4c. Lat pull downs w/H-bar/ worked up to 210, 220, 230 3x8 each
Monday 10/22
1. Deadlift w/4 chains/side worked up to 405x1, 430x1 (pr) then 445x1, 315x5x2 sets
part II
1a. High box squat w/cambered squat bar worked up to 3x5 w/315, 355 (2)
1b. Hammer strength row machine 3x15/ 90, 140, 180
Wednesday 10/24
A. DB press on swiss ball w/ fat grips 4x15/50
1. 4-board bench press (wide grip): worked up to 315x1, 345x1, 370x1, 390 = miss (had a hard time unracking weight (no helper today) then just $%^&*(# missed it). then 315x3, 330x3
2. SA pushdowns w/Grenade ball 3x15
*Felt like I could have hit the 390 today if I had had a helper to hand the bar out. As it was I got the 370 out surprisingly easy and smoked it. Woulda coulda shoulda right?!?
Stay strong,
Ed T.
A. Flat DB press 4x15/80
1. Bench press 9x3 w/ 2 chains/side all close/medium grip 165x3x3, 175x3x3, 185x3x3
2. Push-ups 2x30
3. Decline manpon bench press-close grip: worked up to 315x3 then 250x5 *bench at approx. 45-degree decline
4a. Single arm Side raises 3x10/25, 30, 35
4b. Face pulls 3x15 bodyweight w/Blast straps
4c. Lat pull downs w/H-bar/ worked up to 210, 220, 230 3x8 each
Monday 10/22
1. Deadlift w/4 chains/side worked up to 405x1, 430x1 (pr) then 445x1, 315x5x2 sets
part II
1a. High box squat w/cambered squat bar worked up to 3x5 w/315, 355 (2)
1b. Hammer strength row machine 3x15/ 90, 140, 180
Wednesday 10/24
A. DB press on swiss ball w/ fat grips 4x15/50
1. 4-board bench press (wide grip): worked up to 315x1, 345x1, 370x1, 390 = miss (had a hard time unracking weight (no helper today) then just $%^&*(# missed it). then 315x3, 330x3
2. SA pushdowns w/Grenade ball 3x15
*Felt like I could have hit the 390 today if I had had a helper to hand the bar out. As it was I got the 370 out surprisingly easy and smoked it. Woulda coulda shoulda right?!?
Stay strong,
Ed T.
Monday, October 15, 2012
DE upper/ME Lower
DE upper 10/09/12
A. DB flat bench press 4x15/80
1. DE bench press w/ 2 chains/side 9x3/165 3 grips
2. Push ups 2x25
3a. Decline press close grip work up to 275, 285, 300
3b. Band push downs 6 sets 100 reps total (monster mini band)
4a. Pull downs work up to 3x8/180, 190, 190
4b. Face pull 3x12 w/blast straps
5. Side raises 3x20
ME Lower 10/13/12
A. Db flat bench press 4x15/80
1. Low box squat w/cambered bar onto 6-inch foam pad worked up to 480x1 (pr) then 500x1 then 405x5
2. Speed pulls on Jump Stretch platform w/doubled mini bands work up to 255x1x3 then 275x1x3
3. Good mornings w/CSB 3x8/175, 225, 265
4. Kneeling jumps with weighted vest 5 sets of 6 reps
5. Overhead backward med ball throw 2x5 w/16 lb ball
6. reverse hyper 4x10/240, 330, 480, 530
Stay strong
Ed T.
A. DB flat bench press 4x15/80
1. DE bench press w/ 2 chains/side 9x3/165 3 grips
2. Push ups 2x25
3a. Decline press close grip work up to 275, 285, 300
3b. Band push downs 6 sets 100 reps total (monster mini band)
4a. Pull downs work up to 3x8/180, 190, 190
4b. Face pull 3x12 w/blast straps
5. Side raises 3x20
ME Lower 10/13/12
A. Db flat bench press 4x15/80
1. Low box squat w/cambered bar onto 6-inch foam pad worked up to 480x1 (pr) then 500x1 then 405x5
2. Speed pulls on Jump Stretch platform w/doubled mini bands work up to 255x1x3 then 275x1x3
3. Good mornings w/CSB 3x8/175, 225, 265
4. Kneeling jumps with weighted vest 5 sets of 6 reps
5. Overhead backward med ball throw 2x5 w/16 lb ball
6. reverse hyper 4x10/240, 330, 480, 530
Stay strong
Ed T.
Tuesday, October 9, 2012
Catchin' up
9/28 - DE lower
DB flat bench press 4x15/70
Amp'd lower and stuff
1. Depth jump into MB push press (for height) 6x2 w/15 lb. ball; 3 from 18 inch box and 3 from 24 inch box
2. DE box squats w/choked light bands and safety squat bar 255x2x8 sets
3. KB swings w/choked mini band 4x8 w/ 50 lb. bell
4. Planks
10/01 - DE upper w/M4
DB flat bench press 4x15/70
Ampd upper
DE bench press w/monster mini bands all close and medium grip 135x3x3, 155x3x3, 175x3x3
Decline bench press close grip (raised decline bench to approx. 30-degress) worked up to 275x5, 295x5 rested and repeated 295x5. Supersetted with light band pushdowns 6x10 (total sets)
SA side raise: 3x10/15, 25, 35
Face pulls w/Blast straps 3x15
45-degree lat pull downs work up to 175, 195, 205 3x8 all competition grip w/prison bar
10/03 - ME lower
Db flat bench press 4x15/70
Ampd lower
Reverse band squat w/looped light bands worked up to 455x3, 495x1 added belt, 545x1, 575x1, 605x1 (PR) then 460x5
Rack pulls from pin 6 (above knees) worked up to 495x5, 585x5 added belt, 635x5 w/straps
Low cable rows w/pronated grip 175x20, 185x20, 200x15, 150x25
Part 2 (a few hours later)
Reverse hyper w/choked mini bands 4x10/90, 140, 180, 240
3-way seated band leg curls 1x15 w/monster mini band, 3x15 w/ light band
Ab wheel roll outs against band 3x8
DB side bends 3x10/90, 95, 100
10/05 - ME upper
DB flat bench press 4x15/75
Ampd upper
CG bench press w/chains. Worked up to 245x1 then start adding 1 set of chains each set until there were 4 per side (still 245) x1. then 185 plus 4 chains x5 reps.
BB extensions with chains worked up to 155x5 (w/4 chains/side) rested a few minutes and repeated it. Supersetted with triceps push downs w/ v-bar 5x10/60, 80, 90, 100, 70
DB rows 110x12, 125x12, 135x12
Blast strap face pulls 3x15 and YTWL 1x12 w/ 5 lbs
Stay strong
Ed T.
DB flat bench press 4x15/70
Amp'd lower and stuff
1. Depth jump into MB push press (for height) 6x2 w/15 lb. ball; 3 from 18 inch box and 3 from 24 inch box
2. DE box squats w/choked light bands and safety squat bar 255x2x8 sets
3. KB swings w/choked mini band 4x8 w/ 50 lb. bell
4. Planks
10/01 - DE upper w/M4
DB flat bench press 4x15/70
Ampd upper
DE bench press w/monster mini bands all close and medium grip 135x3x3, 155x3x3, 175x3x3
Decline bench press close grip (raised decline bench to approx. 30-degress) worked up to 275x5, 295x5 rested and repeated 295x5. Supersetted with light band pushdowns 6x10 (total sets)
SA side raise: 3x10/15, 25, 35
Face pulls w/Blast straps 3x15
45-degree lat pull downs work up to 175, 195, 205 3x8 all competition grip w/prison bar
10/03 - ME lower
Db flat bench press 4x15/70
Ampd lower
Reverse band squat w/looped light bands worked up to 455x3, 495x1 added belt, 545x1, 575x1, 605x1 (PR) then 460x5
Rack pulls from pin 6 (above knees) worked up to 495x5, 585x5 added belt, 635x5 w/straps
Low cable rows w/pronated grip 175x20, 185x20, 200x15, 150x25
Part 2 (a few hours later)
Reverse hyper w/choked mini bands 4x10/90, 140, 180, 240
3-way seated band leg curls 1x15 w/monster mini band, 3x15 w/ light band
Ab wheel roll outs against band 3x8
DB side bends 3x10/90, 95, 100
10/05 - ME upper
DB flat bench press 4x15/75
Ampd upper
CG bench press w/chains. Worked up to 245x1 then start adding 1 set of chains each set until there were 4 per side (still 245) x1. then 185 plus 4 chains x5 reps.
BB extensions with chains worked up to 155x5 (w/4 chains/side) rested a few minutes and repeated it. Supersetted with triceps push downs w/ v-bar 5x10/60, 80, 90, 100, 70
DB rows 110x12, 125x12, 135x12
Blast strap face pulls 3x15 and YTWL 1x12 w/ 5 lbs
Stay strong
Ed T.
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