Max Effort Squats and Dead day.
Squats- warm ups x5 and 3's then put on Inzer power pants and Inzer Hardcore Squat suit.
Straps down 405x3, 475x2, 525x1, 585x1, 605x1, 605x2
Stiff leg deads- 1 warm up x5 at 225, 315x5, 335x5, 355x5
Everone else-
HIT squats- warm ups x5 then 75%x HIT (5-7 reps) 4 second descent and explode out of the bottom.
Stiff leg deads- 1 warm upx5, then 2x5
Leg Press- 4x10
Banded leg curls- 3x15
Abs- Body ups- 35
Friday, March 11, 2011
Wednesday, March 9, 2011
Max Effort exercises for squats and deads and ass. work
Squats- Max effort work
Comp. squats with briefs with reverse bands. 3-5 sets of 1-2 reps, comp. squats with suit and briefs with reverse bands, or without reverse bands. 3-5 sets of 1-2 reps, Box squats, Pin squats.
Ass. quads and hips- Leg press 3-4x10, Belts squats 3 sets of 10 reps.
Hamstring work- banded leg curls 3x15, bicycle curls 3 x30 sec. glute ham raises 3x10
Back (spinal erectors) Power lift good mornings 3-5 reps x 3 sets, stiff leg deads conv. and sumo. 3x5, Rack pulls sumo/conv. 3x3-5, Deads from the floor 2-3 sets of 1-2 reps.
Heavy ab work- v-ups, ab wheel, weighted sit ups straight leg and bent knee, Hip ups, body curls, body ups.
Comp. squats with briefs with reverse bands. 3-5 sets of 1-2 reps, comp. squats with suit and briefs with reverse bands, or without reverse bands. 3-5 sets of 1-2 reps, Box squats, Pin squats.
Ass. quads and hips- Leg press 3-4x10, Belts squats 3 sets of 10 reps.
Hamstring work- banded leg curls 3x15, bicycle curls 3 x30 sec. glute ham raises 3x10
Back (spinal erectors) Power lift good mornings 3-5 reps x 3 sets, stiff leg deads conv. and sumo. 3x5, Rack pulls sumo/conv. 3x3-5, Deads from the floor 2-3 sets of 1-2 reps.
Heavy ab work- v-ups, ab wheel, weighted sit ups straight leg and bent knee, Hip ups, body curls, body ups.
Max Effort and Ass, exercises for current training
Bench Training-
Max Effort Shirt work- Comp. Shirt work to 1 board with or without reverse bands. Try each week to add reps and add 10-15lbs.
Assistance work-
Shoulders- Sitting behind the neck press 2-3 sets of 5 reps, one arm db press 2-3 sets of 5 reps, Db alternate press same sets and reps, Standing shoulder press same reps and sets. Laterals 3x10-15.
Chest- One arm db bench- 3x5, decline bench 3x5, db floor press 3x5
Tri's- Hell tri's (Dave Tate's) one set. Pin lock outs 3x5-8 reps, close grip 3-4 board bench 3x5-8 reps, push downs 100 reps.
Max Effort Shirt work- Comp. Shirt work to 1 board with or without reverse bands. Try each week to add reps and add 10-15lbs.
Assistance work-
Shoulders- Sitting behind the neck press 2-3 sets of 5 reps, one arm db press 2-3 sets of 5 reps, Db alternate press same sets and reps, Standing shoulder press same reps and sets. Laterals 3x10-15.
Chest- One arm db bench- 3x5, decline bench 3x5, db floor press 3x5
Tri's- Hell tri's (Dave Tate's) one set. Pin lock outs 3x5-8 reps, close grip 3-4 board bench 3x5-8 reps, push downs 100 reps.
Poundstone playing with 200Lbs DB
http://www.youtube.com/watch?v=whzdZ3ZIxHQ&feature=related
Derrick recently hurt his back before the Arnold strongman contest. I hope Derrick will be back at it and will be ready for the WSM contest.
George
Derrick recently hurt his back before the Arnold strongman contest. I hope Derrick will be back at it and will be ready for the WSM contest.
George
Tuesday, March 8, 2011
Tuesday
Morning work out- I didn't have time to finish my work out last night so I finished up this morning. It's ok to do this and there is no fear of over training.
Db one arm bench- warm up doing db shoulder press for 30 reps with 30's, then a few warm up sets x8, and then 4x5 with 85's. These were done fairly fast trying to focus on moving the weights fast and controlled for good quality reps.
Laterals- 4x5 with 30's
Evening- Upper back and biceps
Alternate db curls- 1 warm up x8 then 3x8. I used 55's
Hammer curls- 4x8-10. 55's on these as well.
Pull ups- 20 reps
Reverse grip pull ups- 20 reps
Barbell shrugs- 3x8 I went up to 315
Arrow pulls- 3x10 I went up to blues.
Db one arm bench- warm up doing db shoulder press for 30 reps with 30's, then a few warm up sets x8, and then 4x5 with 85's. These were done fairly fast trying to focus on moving the weights fast and controlled for good quality reps.
Laterals- 4x5 with 30's
Evening- Upper back and biceps
Alternate db curls- 1 warm up x8 then 3x8. I used 55's
Hammer curls- 4x8-10. 55's on these as well.
Pull ups- 20 reps
Reverse grip pull ups- 20 reps
Barbell shrugs- 3x8 I went up to 315
Arrow pulls- 3x10 I went up to blues.
Monday
Max effort shirt work
warm ups then: Karin's Dbl denim 365x3, 405x2, 455x1, 475x1, 455x2. These were all done trying to touch the pins set on 7 which is the same as touching 3 boards. Just rtying to get used to handling the big weights again. Adam went 335x3, 365x1, 405x1, 365x2.
Behind the neck press: Pins set at ear height: 1 warm up 135x5, 185x5, 190x5. Adam went 135x3x5
Pin lock outs: Pins set about 3 inches from lock out. These are done like shoulder press accept the pins are set so that the only muscle being used is the triceps. George Halbert used these a lot. George is one of the great benchers of all time. 1 warm up x8, then 2x6-7 at 225
Everyone else
Bench- warm ups and then 2 sets of HIT at 72.5% to failure (6-8 reps)
Behind the neck press- 1 warm up x5 then 2 x5
Laterals- 3x12
Aichs tri's- 4x10
Abs- 40 Body curls
warm ups then: Karin's Dbl denim 365x3, 405x2, 455x1, 475x1, 455x2. These were all done trying to touch the pins set on 7 which is the same as touching 3 boards. Just rtying to get used to handling the big weights again. Adam went 335x3, 365x1, 405x1, 365x2.
Behind the neck press: Pins set at ear height: 1 warm up 135x5, 185x5, 190x5. Adam went 135x3x5
Pin lock outs: Pins set about 3 inches from lock out. These are done like shoulder press accept the pins are set so that the only muscle being used is the triceps. George Halbert used these a lot. George is one of the great benchers of all time. 1 warm up x8, then 2x6-7 at 225
Everyone else
Bench- warm ups and then 2 sets of HIT at 72.5% to failure (6-8 reps)
Behind the neck press- 1 warm up x5 then 2 x5
Laterals- 3x12
Aichs tri's- 4x10
Abs- 40 Body curls
Tuesday, March 1, 2011
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