Bench- 3 rep max.
Warm ups x5 reps, then one x3 then try for a new 3 rep max. Follow this with two HIT sets at 75% to failure.
Standing Shoulder press- 1 warm up x5, then 3x5. These are done Power Style, which means to move the heaviest weight you can fast. If the weight slows down its too heavy.
Laterals- 3x10
Aichs tri's- 4x10
Abs- Ab wheel 30 reps total.
Tuesday, April 26, 2011
Friday, April 22, 2011
Thursday
Box squats- several warm ups x5 then 1 x3. Then try for a 5 rep max. Joey hit 445 today and was real strong. Nice job Joey. After squat do 2 sets of HIT at 72.5% of max. These sets are to failure.
Stiff leg deads in the rack- 1 warm up x5 then 3x5
Banded leg curls- 3x15 alternate legs.
Db high pulls- 3x8
Abs- 45 body curls
Stiff leg deads in the rack- 1 warm up x5 then 3x5
Banded leg curls- 3x15 alternate legs.
Db high pulls- 3x8
Abs- 45 body curls
Wednesday, April 20, 2011
Tuesday
Upper back and biceps-
Db curls- 4x8
Total gym curls inclined and max height. These actually work real well. 3x12
Single arm Db rows- 3x12
Total gym lat pull ins with bands- 3x15-20 reps. Used purple and a mini on these.
Single arm arrow rows- 3x15
Abs- 20 ab wheel, 20 body curls
Db curls- 4x8
Total gym curls inclined and max height. These actually work real well. 3x12
Single arm Db rows- 3x12
Total gym lat pull ins with bands- 3x15-20 reps. Used purple and a mini on these.
Single arm arrow rows- 3x15
Abs- 20 ab wheel, 20 body curls
Tuesday, April 19, 2011
Monday
I am back from Puerto Rico! I had a great time with my wife, but it's good to be back.
The Guys
Banded Db floor press- warm ups x5 then added purple or green band and worked up to a 5 rep max for the day. 5-6 sets total.
HIT sets followed- we did 2 HIT sets with a weight that we could get 5-7 reps with. Slow descent and explode up on each rep.
Db Shoulder press- (Power style) Try to move the weight as fast as possible, but use the heaviest weight you can without slowing down, as soon as the weights slow down drop the weight and stay there. 3-4 sets of 5.
Dips- same as Shoulder press- 3-4 sets x5
Laterals- 3x10
Abs- 65 V-ups
I didn't train today as I wasn't feeling well. It was nice to see Brandon back in the gym today.
The Guys
Banded Db floor press- warm ups x5 then added purple or green band and worked up to a 5 rep max for the day. 5-6 sets total.
HIT sets followed- we did 2 HIT sets with a weight that we could get 5-7 reps with. Slow descent and explode up on each rep.
Db Shoulder press- (Power style) Try to move the weight as fast as possible, but use the heaviest weight you can without slowing down, as soon as the weights slow down drop the weight and stay there. 3-4 sets of 5.
Dips- same as Shoulder press- 3-4 sets x5
Laterals- 3x10
Abs- 65 V-ups
I didn't train today as I wasn't feeling well. It was nice to see Brandon back in the gym today.
Wednesday, April 6, 2011
Tuesday
Db curls- 4x10
Cable curls- 3x10
Pull ups- 30 reps
Leg Press- 2 warm ups x8, than 4x10
Single leg stiffs- 1 warm up x5, than 3x5
Db swings- 3x10
Body curls- 50 reps.
Joey and Adam
Power cleans- 135x3, 185x3, 225x2, 90%x1, 95%x1, 90%x1, 85%x2, 80%x2
Cable curls- 3x10
Pull ups- 30 reps
Leg Press- 2 warm ups x8, than 4x10
Single leg stiffs- 1 warm up x5, than 3x5
Db swings- 3x10
Body curls- 50 reps.
Joey and Adam
Power cleans- 135x3, 185x3, 225x2, 90%x1, 95%x1, 90%x1, 85%x2, 80%x2
Monday
The Guys-
Db banded floor press- warm ups and then a max effort 5 reps.
Db Shoulder Press- 1 warm up x5, then 3x5
Laterals- 3x10
Tower push downs- 50 total reps.
50 body curls
George-Eccentric less
Cb bench: 72.5% x6x3
Cb Shoulder press- 72.5% x6x3
Laterals- 3x10
Tower push downs- 50 reps.
Db banded floor press- warm ups and then a max effort 5 reps.
Db Shoulder Press- 1 warm up x5, then 3x5
Laterals- 3x10
Tower push downs- 50 total reps.
50 body curls
George-Eccentric less
Cb bench: 72.5% x6x3
Cb Shoulder press- 72.5% x6x3
Laterals- 3x10
Tower push downs- 50 reps.
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