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ironbound
07-17-2008, 03:37 PM
Hi folks,

Barracuda urged me to sign up & post my training here - I see many of my brothers from East End Barbell too: John Bernor, Chris Rodgers, Chris Taylor, Rob Spitzner & Chase Trusnovic - I miss you guys.

Now we (barracuda & myself), are in Florida training with Tony Conyers & another fine crew of misfits.

I’ve been training in powerlifting for a little over a year & rehabbing a long term back injury.
Squats & deads have been on hold for several months while I did a strengthening program of overhead squats & adductor/abductor work with bands, as per Chris Taylor.



sat june 21_08
first squat day since feb:
45 x 10
65 x 5
95 x 3
135 x 3
185 x 3 (knee wraps)
these were great: weight was easy to walk out & felt really light – depth was much better & pain-free.


Sun morning we met up with some of the crew for a 5 mile park run/walk.


mon june 23_08
Bench – close grip:
45 x 10
50x 5
55 x 2
65 x 2
75 x 1

db extensions:
15 x 10
15 x 10
12 x 10

bench - reverse grip:
45 x 10
55 x 10
65 x 5
*first time with these – fun!


wed june 25_08
Overhead squats:
45 x 10 x 4 sets
reverse crunches:
3 x 15

back extensions alternating with reverse hypers
3 sets x 10 of each


sat june 28_08
overhead squats:
45 x 10 x 4sets

alternating sets of reverse hypers & back extensions
3 x 10 of each

reverse crunches
15 x 3 sets


sun june 29_08
5 mile run/walk

mon june 30_08
Bench – close grip:
45 x 10
50 x 5
55 x 2
65 x 2
75 x 3

db extensions:
15 x 10
15 x 10
12 x 10

bench - reverse grip
45 x 10
55 x 10

h-rolls:
10 x 10 x 3sets



wed july 2_08
first dead day since feb:
95 x 3
145 x 10
135 x 5
*sumo stance, used an old single ply squat suit of Andrew’s to help keep my hips open – haven’t been able to pull from floor in months without agony – what a relief!

Pulldowns:
90 x 10
100 x 5
90 x 8

back extensions alternating with reverse hypers
3 sets x 10 of each


thu july 3_08
Speed bench w/bands
all sets against 1 set of minis
45 x 5
50 x 5
65 x 3
65 x 3
50 x 3
* working on speeding up the world’s slowest lockout & trying out our garage setup


sat july 5_08
back squats were stressing my lower back too much; switched to overhead squats for 4 sets of 10 with oly bar

reverse crunches:
3 x 15

back extensions alternating with reverse hypers
3 sets x 10 of each

swam lengths later that day


sun july 6_08
5 mile run/walk


mon july 7_08
bench:
45 x 10
55 x 2
75 x 1
85 x 1
85 x 2
75 x 3

t-bar rows:
75 x 10
75 x 8
45 x 10

h-rolls:
10 x 10 x 3sets

hammer curls:
12 x 10 x 3sets


wed july 9_08
sumo deads:
95 x 5
135 x 3
135 x 5 (apparently Andrew was yelling “that’s enough!” after 2 but I couldn’t hear over the blaring techno music)
145 x 2
145 x 1
145 x 1
back was fried & tightening up fast so I shut it down
Pulldowns:
90 x 10
100 x 7
90 x 10

seated cable rows:
90 x 6
90 x 4 – back was toast


sat july 12_08
no training: reffed my first PL meet – Andrew & I were recruited at the last minute & loved it.


mon july 14_08
h-rolls:
5 x 10 x 3

bench:
45 x 10
50 x 5
55 x 2
65 x 2
75 x 1
85 x 1
95 x 2
85 x 3
75 x 2
65 x 5

h-rolls:
10 x 10 x 3

overhead cable tricep extension w/rope
70 x 10
70 x 10
60 x 10


wed july 16_07
reverse crunches:
3 x 15

back extensions alternating with reverse hypers
3 sets x 10 of each

pulldowns
90 x 10
100 x 7
90 x 10

one arm bent over db rows
25 x 10
30 x 10
35 x 10

hammer curls
12 x 10 x 3 sets

Chris Rodgers
07-17-2008, 03:44 PM
Hey Molly!! We miss you guys so much. I'm glad that you will be keeping your training log here now though. It's also very good to see that you have been able to pull from the floor. Hopefully I will be able to make a trip down there to visit or you guys will come up here to visit and see what the misfits have turned the Church basement into. :hide:

rob spitzner
07-17-2008, 11:22 PM
hey whats up! impressive reverse grip. yeah rogers is right i think ud flipped if u seen what a mess the basement is.

ironbound
07-20-2008, 05:53 AM
CR & Rob, thank you both!
When are y'all coming down here for a visit?
Rob, you'd get a kick out of the wildlife here: gators, armadillos, HUGE birds.... :D


sat july 19_08

more back rehab:
reverse hypers alternating with back extensions
3 sets x 20 of each

reverse crunches
15 x 3

squat
45 x 10 x 3
* just working on technique - foot placement, lowering bar on traps, etc

overhead squats
45 x 10 x 4

leg press
145 x 10 x 3
*using foot position for squats & sumo deads (toes off the footplate) - again, not for weight but placement, hips, etc

adductor/abductor work with bands

db shrugs
45 per hand x 10 x 3