Bench- My first day back in gear. Karins dbl denim.
Warm ups and then shirt on. 365x4, 405x2, 435x1, 455x2x1
Loose F6 50 shirt reverse bands (purple) 365x5, 375x4
225x10 raw.
100 rep tri push downs.
Everyone else-
Warm ups and then Max effort 85%x 5+, then 2 HIT sets at 70% to failure.
Db shoulder press- 1 warm up x5, then 2x5 heavy.
Laterals- 3x10
Aichs tri press- 3x10
Abs- Body curls 20, V-ups 20, ab wheel 20.
I am training for the SPF meet May 15 in Sacramneto, CA. This is a double ply three lift meet and I am working to get a 1700 total. Donnie Thompson the current world record holder in the SHW division will be there as well, so I am hoping that God will bless me with great training and a great meet.
Monday, February 28, 2011
Thursday, February 24, 2011
Thursday
I did Ecentric less squats and deads. Several of the guys did these with me.
Squats-warm ups and then go 72% of 1 rep max for 6x3. These sets are done as fast as possible and short rests.
Deads- same as above warm up and then go 72%x6x3. You want to drop the weight or lower it very fast on each rep, because we want to liminate the eccentric part of the rep.
Everyone else did: Leg presses-3 warm ups x10, then 3x10
Db single leg stiff leg deads- 3x10
Abs- 75 v-ups
Coach and the guys did openers on deads for the up coming WABDL meet in Chico, CA
Squats-warm ups and then go 72% of 1 rep max for 6x3. These sets are done as fast as possible and short rests.
Deads- same as above warm up and then go 72%x6x3. You want to drop the weight or lower it very fast on each rep, because we want to liminate the eccentric part of the rep.
Everyone else did: Leg presses-3 warm ups x10, then 3x10
Db single leg stiff leg deads- 3x10
Abs- 75 v-ups
Coach and the guys did openers on deads for the up coming WABDL meet in Chico, CA
Tuesday
Back work-
Ez bar curls- 2-3 warm ups x8 then 3x8
Pull ups- 30 rep total.
Arrow puls- 3x10
Supported rear delts- 3x10
Db shrugs- 3x12-15 These are done very heavy.
Abs- ab wheel-15, Body curls 20, V-ups 35 reps.
Ez bar curls- 2-3 warm ups x8 then 3x8
Pull ups- 30 rep total.
Arrow puls- 3x10
Supported rear delts- 3x10
Db shrugs- 3x12-15 These are done very heavy.
Abs- ab wheel-15, Body curls 20, V-ups 35 reps.
Tuesday, February 22, 2011
Monday
Eccentric less bench: warm ups x 5's and 3's, then 72% of raw max for 6x3. These are done as fast as possible, with little eccentric (negative) as possible, but with control. Short rest period between sets. (45 sec.- 1 min.)
Close grip 4 board bench- 3x8 use some weight on these and keep the elbows in.
Plate raises- 3x10
Banded push ups- 50 reps we used a green band.
Laterals- 3x10
Abs- 40 body curls
Close grip 4 board bench- 3x8 use some weight on these and keep the elbows in.
Plate raises- 3x10
Banded push ups- 50 reps we used a green band.
Laterals- 3x10
Abs- 40 body curls
Saturday, February 19, 2011
Thursday
Max effort squat day
Box squats- several warm ups x 5's-3's, then work up to max single. I went 475 and miss 495, Dan went 515, Joey went 495. It was a great day today.
Max effort rack pulls- warm ups, then worked up to max single. I went 495, and Dan went 545 for a new pr.
Abs- 50 Straight leg sit ups, 20 body ups, 15 ab wheel.
Box squats- several warm ups x 5's-3's, then work up to max single. I went 475 and miss 495, Dan went 515, Joey went 495. It was a great day today.
Max effort rack pulls- warm ups, then worked up to max single. I went 495, and Dan went 545 for a new pr.
Abs- 50 Straight leg sit ups, 20 body ups, 15 ab wheel.
Monday
Max effort bench day
Cable bar- several warm ups x5's and then 3's then max singles. The cable bar is very unique and much harder then reg. bench. I went 275 x1, Adam went 265.
Close grip CB (cable bar) 3x5-7 reps
Laterals- 3x12
Abs- 60 V-ups
Cable bar- several warm ups x5's and then 3's then max singles. The cable bar is very unique and much harder then reg. bench. I went 275 x1, Adam went 265.
Close grip CB (cable bar) 3x5-7 reps
Laterals- 3x12
Abs- 60 V-ups
Friday, February 11, 2011
Thursday
Max effort squats-3-4 sets of warm ups x5 and 3 reps, then 1-2 sets of Max effort triples. Dan went 465x3, I went 435, and Joey went 425x3.
Max effort deads- 3-4 warm up x3 then 1-2 sets of Max effort. Dan did a hard fought 495x3, I went 475x2 conventional. (I normally dead sumo)
Abs- 60 v-ups
Everyone else did db stiff legs- 3x5, Back extensions-3x10, and Db High pulls- 3x10.
Max effort deads- 3-4 warm up x3 then 1-2 sets of Max effort. Dan did a hard fought 495x3, I went 475x2 conventional. (I normally dead sumo)
Abs- 60 v-ups
Everyone else did db stiff legs- 3x5, Back extensions-3x10, and Db High pulls- 3x10.
Monday, February 7, 2011
Monday
Floor bench- warm ups 3-5 sets, then 1-2 sets working for a max effort for 3 reps. I went 285x3, then 295x2
Shoulder press- 1 warm up x5, then 2x5 I went 195x4 on my last set.
Laterals- 3x10
Aichs tricep presses- 4x10. I did Dips 4x10 Iadded 65 lbs. to my body weight.
Abs- 50 Bent knee sit ups, 50 V-ups.
Shoulder press- 1 warm up x5, then 2x5 I went 195x4 on my last set.
Laterals- 3x10
Aichs tricep presses- 4x10. I did Dips 4x10 Iadded 65 lbs. to my body weight.
Abs- 50 Bent knee sit ups, 50 V-ups.
Friday, February 4, 2011
Thursday
Belt squats-(using Ironmind belt squat) 3-4 warm up x10, then 3 work sets of 10 reps +. I went up to 390 lbs for 12 reps. Joey went 390 for 20 reps! Joey was awesome on these.
Sumo stiff leg deads- 2 warm ups x 5 rep, then 2-3 work sets of 5 reps. I went 365 x5, and then 405x3
Bicycle hams- (purple bands) 3x30 sec.
Abs 50 v-ups
We had a great night.
Sumo stiff leg deads- 2 warm ups x 5 rep, then 2-3 work sets of 5 reps. I went 365 x5, and then 405x3
Bicycle hams- (purple bands) 3x30 sec.
Abs 50 v-ups
We had a great night.
Wednesday, February 2, 2011
Tuesday
Hammer curls- 1 warm up x8 then 3x10
Db curls- 3x8
Supported db rows HIT style- 3x10 I went 75's here.
Barbell high pulls Olympic style- 3x5 I went up to 225 here.
Arrow Pulls- 3x10-12
Abs- 100 bent knee sit ups.
Db curls- 3x8
Supported db rows HIT style- 3x10 I went 75's here.
Barbell high pulls Olympic style- 3x5 I went up to 225 here.
Arrow Pulls- 3x10-12
Abs- 100 bent knee sit ups.
Monday
Db banded floor press- 3-4 warm ups, then 2-3 sets working for a 3 reps max. I went green band and 105's x3.
Alternate db shoulder press- 1 warm up x5 then 2x5 trying for a max 5 reps. I went 85"s x 5
Laterals- 3x10
Weighted dips- 1 warm up x10, then 3x10 I went up to 60 lbs x 8 reps.
Abs- Denise Austins- 30 reps, Denise Austin Knee ins weighted (15 lbs. ) 40 reps. These are tough.
Alternate db shoulder press- 1 warm up x5 then 2x5 trying for a max 5 reps. I went 85"s x 5
Laterals- 3x10
Weighted dips- 1 warm up x10, then 3x10 I went up to 60 lbs x 8 reps.
Abs- Denise Austins- 30 reps, Denise Austin Knee ins weighted (15 lbs. ) 40 reps. These are tough.
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