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
Saturday, February 19, 2011
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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