Sunday - out of town
Monday
A. AC shoulder warm up
B. Sled 6x30 yds w/70 f/b
C1, 2, 3. Ab wheel roll outs and GHRs and Rev hyper (90) 3x10 each
1. Low box squat w/ssb close stance worked up to 420x1 (PR)
D. Sled 8x30 yds (90-2) (135-6) f/b
E1, 2, 3. Ab pull downs (90) and Leg curls (60) and 45* back raises (25) 3x10 ea.
Wednesday
A. Sled 8x30 w/90 f/b
B1, 2, 3. spread eagle sit-ups and GHRs and 45* back raises 3x10 ea.
1. Revese band bench press w/choked average bands-medium grip: work up to 345x1, added Slingshot and went 375x1, 405x1, 450x1 (PR)
2. Rack lock outs WG 365x3, 385x3, 405x3 then 5x5 @ 285 (70%)
3. Triceps press downs w/grenade balls 4x12 (pump)
*Had another 15-20 pounds left on bench but felt it would not be good for the shoulder if I kept pushing it. My only thought with the 450 was to get it off of me as fast as possible! It went faster than the 405 did! Fear is never boring...
Friday
Lotsa foam rolling on lower body
1. Squat start with the bar and work up in doubles to 350x2x5 sets
Stay strong,
Ed T.
Friday, December 28, 2012
Friday, December 21, 2012
12-9 to 12-14
Sunday: RE work
AC shoulder warm-up minimum sets/reps
Sled drags and hang.leg raises and GHRs and Back raises 3x10 each
DB floor press: 85x4x6 sets and Hammer Hi-row 10x10
Supine 1-arm DB protraction 3x15
Triceps press downs w/grenade balls 4x12
Monday: ME lower
Elevated deadlifts (5-inch blocks) All overhand up to 365 in triples then 405x1, 455x1, 475x1, 385x3
Turkish get-ups 3x3/side
Wedneday: ME upper w/Shawn
Sled drags and hang. leg raises and GHRs and Band good mornings 3x10 each
DB bench press: work up in sets of 6-8 reps to 110x10
Shirt work (Presser bencher) "Imaginary" 4-board 2x2/315, 365
"Imaginary" 3 board 2x2/405, 435
Adam came in about this time and held a 2-board for the last set 435x2
Rack lockouts 2x3/405, 435 all w/"hold" at top
Friday: DE lower
Sled (8x) and ab wheel rollouts and GHRs and 45-degree back raises 3x10 each
Box squat (high box) w/safety squatbar and groove briefs and suit w/straps down work up to 15x2/315 then 355x2, 405x2
Deadlifts-sumo w/gear on 10x1/245, 295, 335 (5), 385 (3)
Still working on breaking in the suit and shirt. Looks like they will be ok.
Stay strong,
Ed T.
AC shoulder warm-up minimum sets/reps
Sled drags and hang.leg raises and GHRs and Back raises 3x10 each
DB floor press: 85x4x6 sets and Hammer Hi-row 10x10
Supine 1-arm DB protraction 3x15
Triceps press downs w/grenade balls 4x12
Monday: ME lower
Elevated deadlifts (5-inch blocks) All overhand up to 365 in triples then 405x1, 455x1, 475x1, 385x3
Turkish get-ups 3x3/side
Wedneday: ME upper w/Shawn
Sled drags and hang. leg raises and GHRs and Band good mornings 3x10 each
DB bench press: work up in sets of 6-8 reps to 110x10
Shirt work (Presser bencher) "Imaginary" 4-board 2x2/315, 365
"Imaginary" 3 board 2x2/405, 435
Adam came in about this time and held a 2-board for the last set 435x2
Rack lockouts 2x3/405, 435 all w/"hold" at top
Friday: DE lower
Sled (8x) and ab wheel rollouts and GHRs and 45-degree back raises 3x10 each
Box squat (high box) w/safety squatbar and groove briefs and suit w/straps down work up to 15x2/315 then 355x2, 405x2
Deadlifts-sumo w/gear on 10x1/245, 295, 335 (5), 385 (3)
Still working on breaking in the suit and shirt. Looks like they will be ok.
Stay strong,
Ed T.
Friday, December 14, 2012
Week of 12/2/12
Sunday 12/2
Usual warm up and AC shoulder stuff
1. DB floor press (used fat grips in warm ups for sets of 6-8 then)3x8/85
2. Hammer hi-row 10x10/90, 140(5), 180(4)
3a. Supine 1-arm DB protractions 3x12
3b. Scap push ups 3x12
Monday 12/3 w/AK
Same warm up as Sunday
1. Reverse band squat w/doubled light bands (135 = 0) worked up in triples to 455, 495x2, 545x1 added belt, 585x1, 610x1 (pr) then 630x1
Hanging leg raise and 3-way band leg curls and band good mornings 3x10 each
Thursday 12/6
1. Floor press w/Swiss bar - wide grip - all sets of 5 reps; 225, 245, 265x4, 225x3 w/hold @ top
Friday 12/7
Ac shoulder warm up
Usual sled and accessory work
1. DE box squat (high box) breaking in new suit (with old groove briefs) worked up to 12x2 @ 55%
2. DE deadlifts (sumo) 10x1 @ 50/55/60%'s
Acccessory work 3x10 each
For a lot of reasons it was a long week.
Stay strong,
Ed T.
Usual warm up and AC shoulder stuff
1. DB floor press (used fat grips in warm ups for sets of 6-8 then)3x8/85
2. Hammer hi-row 10x10/90, 140(5), 180(4)
3a. Supine 1-arm DB protractions 3x12
3b. Scap push ups 3x12
Monday 12/3 w/AK
Same warm up as Sunday
1. Reverse band squat w/doubled light bands (135 = 0) worked up in triples to 455, 495x2, 545x1 added belt, 585x1, 610x1 (pr) then 630x1
Hanging leg raise and 3-way band leg curls and band good mornings 3x10 each
Thursday 12/6
1. Floor press w/Swiss bar - wide grip - all sets of 5 reps; 225, 245, 265x4, 225x3 w/hold @ top
Friday 12/7
Ac shoulder warm up
Usual sled and accessory work
1. DE box squat (high box) breaking in new suit (with old groove briefs) worked up to 12x2 @ 55%
2. DE deadlifts (sumo) 10x1 @ 50/55/60%'s
Acccessory work 3x10 each
For a lot of reasons it was a long week.
Stay strong,
Ed T.
Saturday, December 1, 2012
Week of 11-25
ME Lower
Shoulder warm-up
Sled warm-up followed by hanging leg raises, GHRs, 45-degree back raises 3x10 each (tri-set)
Elevated deadlift (plates on 5-inch blocks) worked up to 405x1 w/o belt (!) 440x1 added belt, 480x1, 500x1 (pr), 520 miss *The bar starts right around the knees with this set-up. I think a little more leg strength will help. I will address it in the next training cycle.
Repeat warm-up w/sled etcetera
Extra workout
SMR triceps/pecs/shoulders/upper back
Low row with neutral grip 8x8/125 (4), 150 (4)
Reverse band benchpress (light bands w/95 = 0) 1 set/100 reps
ME upper
Same as Monday
3-board bench press w/fat bar close grip worked up in triples to 275, then 315x1, 335x1, 355x1 (pr)
5-board bench close grip 375x1, 315 w/hold @ top each rep *So my left shoulder has been bothering me and on the 355 Adam said it "looked weird". To me it felt like my right shoulder came loose from my set up and my arm flared out. It was ugly but I did it. Of course then my trap on my right side felt like I had a knife stuck in it and I couldn't turn my head or move very well in general. Dr Kelble deducted an injured rhomboid. WTF.
10 painful minutes of med ball throwing * the throwing wasn't so bad. It was the walking over and bending down to pick up the ball that was killing me.
Later that day lotsa rolling with various accouterments. Quote of the day was a comment Dr Kelble made to me; "So how much weight have you lost?" Me "none. I have put on about ten pounds." The Doc "Must be the black shirt then."
DE lower
Sled with 1 plate followed by hanging leg raises, GHRs and average band good mornings 10 each for 3 tri-sets
Box squat w/safety squat bar 10x2 @ 50%
Later...shoulder rehab/prehab and lotsa SMR for upper body.
*The astute reader may notice I have not been listiing my usual foam rolling and warm-up stuff. I have been doing that stuff at the end of my workouts and whenever else I feel like I need it. So that is working well for now.
Fashion tip for the portly male: Don't wear horizontal stripes,
Ed T.
Shoulder warm-up
Sled warm-up followed by hanging leg raises, GHRs, 45-degree back raises 3x10 each (tri-set)
Elevated deadlift (plates on 5-inch blocks) worked up to 405x1 w/o belt (!) 440x1 added belt, 480x1, 500x1 (pr), 520 miss *The bar starts right around the knees with this set-up. I think a little more leg strength will help. I will address it in the next training cycle.
Repeat warm-up w/sled etcetera
Extra workout
SMR triceps/pecs/shoulders/upper back
Low row with neutral grip 8x8/125 (4), 150 (4)
Reverse band benchpress (light bands w/95 = 0) 1 set/100 reps
ME upper
Same as Monday
3-board bench press w/fat bar close grip worked up in triples to 275, then 315x1, 335x1, 355x1 (pr)
5-board bench close grip 375x1, 315 w/hold @ top each rep *So my left shoulder has been bothering me and on the 355 Adam said it "looked weird". To me it felt like my right shoulder came loose from my set up and my arm flared out. It was ugly but I did it. Of course then my trap on my right side felt like I had a knife stuck in it and I couldn't turn my head or move very well in general. Dr Kelble deducted an injured rhomboid. WTF.
10 painful minutes of med ball throwing * the throwing wasn't so bad. It was the walking over and bending down to pick up the ball that was killing me.
Later that day lotsa rolling with various accouterments. Quote of the day was a comment Dr Kelble made to me; "So how much weight have you lost?" Me "none. I have put on about ten pounds." The Doc "Must be the black shirt then."
DE lower
Sled with 1 plate followed by hanging leg raises, GHRs and average band good mornings 10 each for 3 tri-sets
Box squat w/safety squat bar 10x2 @ 50%
Later...shoulder rehab/prehab and lotsa SMR for upper body.
*The astute reader may notice I have not been listiing my usual foam rolling and warm-up stuff. I have been doing that stuff at the end of my workouts and whenever else I feel like I need it. So that is working well for now.
Fashion tip for the portly male: Don't wear horizontal stripes,
Ed T.
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