ME Lower 11/12 AK47
Fat boy warm up
Rack pulls (pin 2) sumo 530x1
Fat boy part 2
11/13 100 rep reverse band bench w/light bands and 95 pounds
ME Upper 11/14 w/AK47
FB part 1
Reverse band benchpress (average bands) medium grip 410x1, 430x1 (pr), 385x3
4-board press w/ bands (same as above) Wide grip 405x3, 425x3, 455x1 (too big a jump), 435x3
10 minutes of med ball throwing
DE lower 11/16
FB part 1
Box squat w/ssb and medium stance 12x2x275
Repeat FB warm up
ME Lower 11/19/12 w/AK47 and Alex the Assassin
Shoulder rehab exercises
FB warm up
Box squat (2-inches above parallel) w/cambered squat bar worked up to 405x1, 445x1 added belt, 500x1 (pr)
FB part 2
Foam rolling and mobility work
11/20
Triceps and shoulder mobility prehab/rehab exercises
11/21
Shoulder work
Fat boy warm up
4-board bench press close grip (index finger approximately 1-inch from edge of knurling) worked up to 365x1 (pr) then 255x5
Push ups 3x25
Floor BB triceps extensions 2x20
MB throws for 10 minutes
Added some shoulder rehab and prehab work as well as more SMR and decided to limit my ME upper work to partial ROM movements (i.e. what does not hurt) until I find out what is up. Last time I was having similiar issues, limiting pressing and adding upper back/rehab type exercises helped it to go away.
11/25
Fat boy warm up
Shoulder work
DB bench press w/fat grips work to 75x6. Took grips off an did 4x6/85 lbs.
Push ups 4x20
Hammer strength rows (change grip every set) 10 sets of 10 reps
(took cold to go out and drag sled again so I did the rows instead)
Stay strong,
Ed T.
Sunday, November 25, 2012
Sunday, November 11, 2012
DE Lower/DE Upper
Friday 11/09 w/AK47
A. The "fat boy" warm-up as it has been dubbed. Upper body lifts 6x50 yds+/- w/1 plate
1. Box squat to foam (parallel w/foam) worked up to 265x2x10 sets. Did the last two sets to just the box and they were easily below parallel. Tried to wiggle into my new squat suit but that wasn't happening. The conclusion was my #$% was too big and the suit was too small.
2. Repeat fat boy warm-up w/2 plates forwards and backwards
Afterwords: foam rolling and Amp'd lower body.
Sunday 11/11
A. FB warm-up 6x50 w/2 plates forwards and backwards and the rest
1. Bench press w/ swiss bar (used medium and wide grips): 6 sets of 4 reps @ 50-55-60%'s.
2. DB bench press: 75x15, 85x15, 95x14 (all palms in)
3. Lat rows of all shapes and forms for 10 non-stop minutes with the sled (2 plates)
Foam and LAX rolling and Amp'd upper
I hate the swiss bar by the way.
Happy Veteran's Day!
Ed T.
A. The "fat boy" warm-up as it has been dubbed. Upper body lifts 6x50 yds+/- w/1 plate
1. Box squat to foam (parallel w/foam) worked up to 265x2x10 sets. Did the last two sets to just the box and they were easily below parallel. Tried to wiggle into my new squat suit but that wasn't happening. The conclusion was my #$% was too big and the suit was too small.
2. Repeat fat boy warm-up w/2 plates forwards and backwards
Afterwords: foam rolling and Amp'd lower body.
Sunday 11/11
A. FB warm-up 6x50 w/2 plates forwards and backwards and the rest
1. Bench press w/ swiss bar (used medium and wide grips): 6 sets of 4 reps @ 50-55-60%'s.
2. DB bench press: 75x15, 85x15, 95x14 (all palms in)
3. Lat rows of all shapes and forms for 10 non-stop minutes with the sled (2 plates)
Foam and LAX rolling and Amp'd upper
I hate the swiss bar by the way.
Happy Veteran's Day!
Ed T.
Wednesday, November 7, 2012
ME disaster/ME - Shirt work
Monday
Well the disaster was I was disgustingly weak. Pathetically weak. Attempted suspended good mornings (at approximately 3 feet off ground). That, in retrospect was probably too low so I don't know what I was trying to prove.
Foam rolled and did 4x15/60 DB s-ball press w/fat grips
Amp'd lower
1. Suspended GM worked up to 385x1 then missed 405.
2. Front squat w/harness (to high box) 6x6/135, 185, 225, 275, 315, 335
3a. Ab pull downs 4x10
3b. ER bar lat pull downs 3x15 w/shrug then pull
The only good thing was nobody was there to see me embarass myself.
Wednesday
New warm-up
A. Sled drags forward and backward 6x50 yds. w/70-pounds
B1. Spread eagle sit ups x10
B2. GHR x10
B3. Good mornings w/strong band x10
Repeat 3x w/30-60s rest b/t sets.
1. Floor press w/ fat bar, medium grip worked up in triples to 300x3
2a. 4-board w/new shirt and comp. grip 2x3/315, 365
2b. 3-board w/shirt and comp. grip 2x3/405, 425
3. Rack lockouts-wide grip 3x3/315, 345, 365x2, 295x5 (80%)
4. MB chest passes for 10 minutes w/16-pound ball
The new shirt is a Viking Presser Bencher. It is very tight (but brand new). Adam who came in to help me seems to think that after its broken in it will be fine. I had my old Viking shirt I wanted to take a few sets in but we ran out of time and he had to go.
The scars on my body after wearing my new shirt make me look like Will Farrell's opponent from "The Campaign" after the Jagged Slide Incident.
Watch it,
Ed T.
Well the disaster was I was disgustingly weak. Pathetically weak. Attempted suspended good mornings (at approximately 3 feet off ground). That, in retrospect was probably too low so I don't know what I was trying to prove.
Foam rolled and did 4x15/60 DB s-ball press w/fat grips
Amp'd lower
1. Suspended GM worked up to 385x1 then missed 405.
2. Front squat w/harness (to high box) 6x6/135, 185, 225, 275, 315, 335
3a. Ab pull downs 4x10
3b. ER bar lat pull downs 3x15 w/shrug then pull
The only good thing was nobody was there to see me embarass myself.
Wednesday
New warm-up
A. Sled drags forward and backward 6x50 yds. w/70-pounds
B1. Spread eagle sit ups x10
B2. GHR x10
B3. Good mornings w/strong band x10
Repeat 3x w/30-60s rest b/t sets.
1. Floor press w/ fat bar, medium grip worked up in triples to 300x3
2a. 4-board w/new shirt and comp. grip 2x3/315, 365
2b. 3-board w/shirt and comp. grip 2x3/405, 425
3. Rack lockouts-wide grip 3x3/315, 345, 365x2, 295x5 (80%)
4. MB chest passes for 10 minutes w/16-pound ball
The new shirt is a Viking Presser Bencher. It is very tight (but brand new). Adam who came in to help me seems to think that after its broken in it will be fine. I had my old Viking shirt I wanted to take a few sets in but we ran out of time and he had to go.
The scars on my body after wearing my new shirt make me look like Will Farrell's opponent from "The Campaign" after the Jagged Slide Incident.
Watch it,
Ed T.
Sunday, November 4, 2012
DE upper
Sunday Nov. 4
DB press on S-ball w/fat grips 4x15/60 and Mini band pull a parts 3x30, 35, 35
DE bench 9x3 w/40% and 2 chains/side all sets close and medium grip
3 board bench w/medium grip (left the chains on) worked up to 275x5, 285x5
DB row w/fat grips worked up to 75x15
Chest supported rear delt raises 3x20/15, 20, 25
Plate raises 3x20/25, 35, 45
back to 4x a week for awhile...
Stay strong,
Ed T.
DB press on S-ball w/fat grips 4x15/60 and Mini band pull a parts 3x30, 35, 35
DE bench 9x3 w/40% and 2 chains/side all sets close and medium grip
3 board bench w/medium grip (left the chains on) worked up to 275x5, 285x5
DB row w/fat grips worked up to 75x15
Chest supported rear delt raises 3x20/15, 20, 25
Plate raises 3x20/25, 35, 45
back to 4x a week for awhile...
Stay strong,
Ed T.
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