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JK1
11-19-2012, 11:03 PM
*haven't been logging online in a long time. I really need to keep one somewhere, guess I'll try to keep one here for now.

Supposed to have a "planned deload this week" decided not to do it the way I usually do. Know I will definitely miss training on Thursday due to Turkey Day. Just backed off a little on volume and worked form more than anything, leaving a bit in the tank instead of pushing for absolute bust.

ME bench: bench has been in the crapper lately. working rehab of right elbow alot to get things back where I like them. Seems to be coming back, but still not right.

flat bench (to warmup/loosen up):
bar x 30 x 2
135 x 10
225 x 10
275 x 10
315 x 5

3 board presses
365 x 5
405 x 3
425 x 3
455 x 3
495 x 3
515 x 3
545 x 1 this one was a screw up. hand off guy had to get to work, so really rushed it just to get last set in.

1 arm kettlebell extensions (overhead)
35 x 15
45 x 12
55 x 12
85 x 10 x 2 right forearm twingy, but not bad

band facepulls (2 minibands in ring of spud straps, 60 lbs on lat pulldown machine), pull to chin, but also pull bands apart and hold) 4 sets of 10. these things are mean and nasty, but they make you hold your position benching.

chest supported rows (narrow grip)
1 plate x 10
2 plates x 10
2 plates and quarter x 10.


forearm raquetball torture x enough to make me want to cry.. .but its a step towards my suppleness.

JK1
11-21-2012, 01:18 AM
DE Squat/deadlift.

low box squats with foam.

bar x 10 x 2
150 x 10 x 2
240 x 5
330 x 5
added briefs (loose predators)
440 x 3
460 + 3 chain/side x 2 x 10 sets really happy with these. Moving the stance in slightly has got the speed back where it needs to be. knee felt great every set.

Deadlifts (in single ply suit--for groin support, no belt)
245 x 1
added choked purple bands
295 + bands x 1
315 + bands x 1
365 + bands x 1 x 9 sets
315 + bands x 3.

Reverse hyper
4 plates x 12
6 plates x 12
6 plates and 2 quarters x 12 x 2

abs x 8 sets



A's training---got off schedule this week because of colic surgery last night.
DE Squat (low box + foam)--still working 3's instead of 2s. Will go back to 2's at the end of this wave.
bar x 10 x 2
110 x 10
150 x 5
added briefs--predators
200 x 5
220 x 3
240 x 3 x 9 sets.

Deadlifts
245 x 1 x10 sets. (said she felt well warmed up and ready to go, although first rep was a bit slow, others were all good.

back extensions/hamstring raise on 45 degree bench
5 sets of 10

Side bends x 5 sets

calf raises x 3 sets.

JK1
11-25-2012, 12:31 AM
Obviously didn't train on Thursday...

Today: ME Squat/dealift. not really, planned deload this week, starting to feel like I'm catching some winter sickness, so just kept to accessory work as planned.

Band "humpies"(hip thrusts) on bench
choked purple x 15
2 choked purples x 15 x 3

GHR
bwt x 12 x 4 on 5th set, left calf cramped bad. Humpies did me in this go around.

Stiff legged deadlifts with kettlbells--wide stance sumo
150 x 6-8 x 5 sets

standing abs
5 sets of 15

hammer curls
4 sets of 10.


A's training-- also didn't train on Thursday, was in and out of the hospital all day.. damned call on a holiday

bench:
bar x 12 x 2
65 x 10
95 x 6
115 x 3 x 8 sets. speed stayed good. Was supposed to work with 105, but didn't. didn't realize mistake until half way through. we'll just keep it here for now.

Incline close grip bench
bar x 10
65 x 8
85 x 8
105 x 6

parallel grip lat pulldowns
5 sets of 10

triset front laterals, side laterals with dumbells then band pullaparts and hold with miniband
3 sets.

JK1
11-26-2012, 11:58 PM
ME Bench

flat bench
bar x 15 x 2
135 x 10
245 x 8
335 x 5
385 x 5
425 x 3


3 board presses
475 x 3
515 x 3
shirt on-- older looser SDP--haven't been in a shirt since last meet in early october, will work this shirt for several shirt bench days then as meet gets closer, go back to tighter "meet" shirt
625 x 3
675 x 2
715 x 2
765 x 1
805 x 1 right arm slow locking out, just haven't been under decent weight in a while
825 x 1 again right arm slower, not pretty press, but OK. stopped here.

lying triceps extensions
110 + 2 chain/side x 12
130 + 2 chain/side x 12
150 + 2 chain/side x 10 x 2

bent laterals (with kettlebell)
35 x 10 x 4 sets

chest supported rows (narrow grip)
1 plate x 12
2 plates x 12
2 plates and quarter x 12 x 2 (trying to arch a bit at the top and involve upper erectors too).


A's training: DE Squat/deadlift
box squat, parallel with foam
bar x 10 x 2
110 x 5
130 x 5
150 x 5
added briefs: predators
200 x 5
220 x 3
260 x 3 x 9 sets

Deadlifts
225 x 1 x 10 sets

GHR
bwt x 10 x 5 sets. working on holding and contracting at the top

6 sets of abs with ab roller.

JK1
11-27-2012, 11:51 PM
DE squat/deadlift:

box squats, hard box just below parallel

bar x 10 x 2
150 x 5
240 x 5
330 x 5
briefs on, loose predators
420 x 3
510 x 2 speed was good
500+ 3 chain/side x 2 x 10 sets.

deadlifts (n loose boss suit, no belt)
225 + choked purple bands x 1 x 2
315 + choked purple bands x 1 x 10 sets

back extensions (roman chair)
3 sets of 15, holding at top for 2 count each rep

TKE's with purple band (right knee just not right)
2 sets of 15

ab roller x 4 sets.



A's training
floor presses-- pause on floor for 1 count between reps.
bar x 10
65 x 5
85 x 5
105 x 5
135 x 3
155 x 2
165 x 2
175 x 2
185 x 1 This was a new PR for her with floor presses done this way.

triceps pushdowns
4 sets of 10 with curl grip handle

3 way laterals: used 10 lb dumbell x 4 sets of 12

lat pulldowns, medium grip, behind the neck
70 x 10
90 x 10
110 x 10 x 2

JK1
11-29-2012, 11:38 PM
DE Bench:

bar x 25 x 2
135 x 15 x2
225 x 10
added doubled miniband
225 + bands x 3 x 10 sets

4 board presses (close grip, pinky inside ring)
425 x 5
455 x 5
475 x 5
505 x 5 weak as crap with these.. not happy about that at all. Will work them hard again for a while. This may be part of my bench stalling out problems.

triceps pushdowns (curl grip bar)
75 x 10
100 x 10
130 x 10 x 2

curl grip pulldowns (to abdomen)
210 x 10
240 x 10
270 x 10
300 x 8

band pullapart (and hold)
monsterminiband x 12 x 3 sets.

A didn't get to train tonight, had emergency at hospital and has to teach early morning class tomorrow.

JK1
12-02-2012, 01:12 AM
ME squat/deadlift

"Squat mornings: giant cambered bar, sumo deadlift stance, bar suspended at belt level.

bar x 10 x 2
160 x 5 x 2
added band suspended in rack at top of the thigh --doing this to work glutes specifically. Have identified deficit in glutes in deadlifts am playing with bands in some different ways to work them.
270 x 3
320 x 3
added second miniband at top of thighs
360 x 2
added briefs -old single ply hard core power pants to protect hips
410 x 2
450 x 2
500 x 2
540 x 2
590 x 1 Rob made comment about shitting myself, which made me laugh and I just fell apart.
590 x 2. stopped here. the 2 minibands pulling back on upper thighs just makes these brutal.

TKE with purple band
15 x 4 sets

GHR
bwt x 10 x 3 sets butt was on fire on 3rd set
Bwt x 8

standing abs
100 x 15 x 5 sets

alternate dumbell curls
3 sets of 10


A's training: DE bench
flat bench
bar x 10 x 2
65 x 5
95 x 5
115 x 3 x 9 sets

JM presses
bar x 10
65 x 10
75 x 10
85 x 10

chest supported rows
4 sets of 10

inverted kettlebell presses
15 lb kettlebells x 10 x 4 sets

JK1
12-06-2012, 10:52 PM
fallen behind on posting.. crap.

DE bench: 2nd week of bands

right shoulder acting up tonight, several sets of band pullaparts laterals rotator work with minband

flat bench: bar x 25
bar + doubled minibands x 10
135 + bands x 10
225 + bands x 3 x 10 sets

4 board presses (raw)
425 x 5
475 x 5
515 x 5
535 x 4. kind of pissed about this one, just lost air at top of 4th rep. Will get it right the next time.

triceps pushdowns (v bar)
75 x 10
100 x 10 x 2

T-bar rows:
2 plates x 10
4 plates x 10
6 plates x 10 x 2

band pullaparts (purple band)
3 sets of 10

shoulder work with landmine x 2 sets


A's training

ME Squat

Anderson (bottoms up) squats just belt
bar set at parallel
bar x 5x 3 (old groin tear still tight)
110 x 5
150 x 3
200 x 3
220 x 3
240 x 3
290 x 2
310 x 1 had hard time setting up, said this set really pulled at very bottom, raised monolift slightly (so was at 1 inch above parallel in bottom position This was big PR, but she felt like she had alot more in her.
310 x 4 said much easier on groin with slight change in starting position.
330 x 2
350 x 2 first rep was slow, second needed a fingers tip under the arms to get going from straps, but locked it out no problem this was a HUGE PR.

Stiff legged deadlifts
135 x 10
155 x 10 x 2

back extensions
25 x 10
45 x 10 x 2

Situps x 4 sets

JK1
12-09-2012, 01:24 AM
ME Squat/deadlift: squat week. Needed to work in new Jack suit one more time before sendnig it to Ginny to have the legs shortened and the hips tightened. Really just wanted to get undersome weight in it to make sure what I'm asking her to do is what I need done with the suit.

High box squat to foam, giant cambered bar

bar x 10
Bar + choked blue bands x 10 x 2
160 + choke blue bands x 5
270 + choked blue bands x 3
360+ choked blue bands x 3
added briefs-- looser predators
450 + choked blue bands x 2 x 2 had to get briefs set right.
540 + choked blue bands x 2
630 + choked blue bands x 2
added Jack suit, straps very loose
720 + choked blue bands x 2
tightened straps slightly, still very loose, easy to slide off and on shoulders
810 + choked blue bands x 1
right knee felt janky on this set, wrapped knees with new pair of knee wraps borrowed from Rob to try them out too.
860+ choked blue bands x 1. Felt very good with this set. Stopped here, had some more in the tank, but this was a big PR anyway.

Tke's (standing on 6 inch block)
blue band x 12 x 4 sets

Stiff legged deadlifts with kettlebells
150 x 12 x 3 sets.

abs x 5 sets.



A's training: DE Bench

flat bench
bar x 10 x 2
65 x 5
85 x 5
95 x 5
115 x 3 x 10 sets

Close grip incline pause presses
65 x 10
85 x 8
95 x 8
115 x 6

face pulls
25 x 12
35 x 12
50 x 10 x 2

Pushdowns
50 x 10 x 2
65 x 8

bent barbell rows
95 x 10
115 x 10
135 x 8 x 2

curls: some to finish

JK1
12-10-2012, 10:53 PM
crappy night tonight. Feel like I'm catching a cold, then technical difficulties in the gym slowed things down big time.

ME bench: decided to work deadstop seated overhead presses just to get an idea where strength really is

High incline presses (really to warm up)
bar x 10 x 2
155 x 10 x 2
245 x 8
295 x 8
325 x 8

seated military presses (seated dead stop from eyelevel)
155 x 6 x 2
205 x 5
245 x 5
295 x 3
315 x 2
335 x 2
355 x 1 hard time getting bar going with this one.
375 x 0. couldn't get bar moving of pins. Kind of pissed about this, thought I could get something over 365.

Parallel grip lat pulldowns
100 x 10
180 x 10
switched to close grip
230 x 2 and cable broke

The cable breaking pretty much derailed everything. ended up taking lat machine apart while the guys were in the gym to give a hand at getting things apart.

Came back and finished with 3 sets of band laterals and 3 sets of band curls, then called it a night to go look for new cable.


A: wasn't able to train. Was in surgery until after 10 pm.

JK1
12-12-2012, 12:23 AM
DE Squat/deadlift

cold sill kicking my butt...

box squats (wanted to set box lower, but loose briefs didn't cooperate like I had planned)

bar x 10 x 2
150 x 5 x 2
240 x 5
330 x 3
put on briefs (loose predators)
420 x 2 hard time getting down, couldn't get to lower box, adjusted briefs
470 x 2 still not right, added foam pad, figured I would do better after a couple of sets and briefs got looser
added 3 chain/side
470 + 3 chain/side x 2 x 4 sets (to foam)
470 + 3 chain/side x 2 x 3 sets--briefs kept catching me just over box. Could hover in and graze it with hamstrings, but unable to really sit down on box.
added pad back again
470 + 3 chain/side x 2 x 3 sets.


did not deadlift, ME exercise this week will be deadlift variation

Blue band good mornings
5 sets of 12

GHR
5 sets of 10, last 3 holding 25 lb plate

abs
leg raises x 5 sets of 15.



A's training
flat bench
bar x 10
65 x 5
85 x 5
95 x 5
135 x 3
155 x 1 (this could have easily been a triple

3 board presses
185 x 3
195 x 2
205 x 2 hard getting bar moving off board, this board really is right at her weak point
215 x 0. needed finger tip to get bar moving. did lock it out OK though

2 board presses wanted to drop back and see if 3 board really is weak spot
185 x 2, but on both reps, bar shot off board then stalled just about at 3 board level, then slowly pushed to lockout.

military presses
bar x 6
65 x 6
85 x 6
95 x 8 was some crap spewing before this set. She did couple of extra just to prove to me she could

overhead triceps extensions (with kettlebell)
15 x 10
25 x 10 x 2

pullups (old purple band assistance)
5 sets of 10

JK1
12-13-2012, 11:58 PM
feeling better tonight. Spent half the day reading about monkey brain worms, so mentally kind of dead, but can breathe when I lay on my back again.

Flat bench:
bar x 20 x 2
Bar + doubled minibands x 20
135 + doubled minibands x 10
225 + doubled minibands x 3 x 10 sets. happy with these, speed good and weights feeling light again. .

raw 4 board presses
425 x 5 very easy
475 x 5
515 x 5
535 x 5 also felt pretty easy, happy about this too. Bench is coming back

Chest supported rows (narrow grip)
2 plates x 10 x 2
2 plates and a quarter x 10
2 plates and a plate and a quarter x 8
4 plates x 6 (these things were heavy, heavy).

Side laterals (with kettlebells)
25 x 10 pausing at top on each rep
35 x 10 x 2 sets pausing at top on each rep

front laterals (with kettlebells)
35 x 10, pausing at top
45 x 10 x 2 pausing at top

Triceps pushdowns (with monsterminiband)
100 reps. (took 2 sets)

JK1
12-16-2012, 02:10 AM
ME squat/deadlift

Deadlifts--reverse blue bands, band set so top is between eye level and top of my head

135 x 10 x 2
added reversebands
245 x 10 x 2
335 x 5
385 x 5
445 x 5
single ply suit on (TRX)
535 x 3
added belt
585 x 2
625 x 2
675 x 1 right hand grip went at top of pull.
switched grip to double overhand, added straps for grip
715 x 1 Thought I locked this one, but training partners said no, needed to pull shoulders back a bit more
715 x 1 much better, big PR from the floor
765 x 0 Got to knees, couldn't lock it though.

GHR
bwt x 12 x 2
holding 45 lb kettlebell x 8, decided that was just too heavy for today, ass was screaming
holding 25 lb kettlebell x 10 x 2

Reverse hyper
4 plates x 12 (short strap)
4 plates x 12 (long strap)
6 plates x 10 (short strap)
6 plates x 12 (long strap)

ab roller x 5 sets.



A's training
DE bench

flat bench
bar x 10 x 2
65 x 5
85 x 5
105 x 5
added 1 chain/side
105 + 1 chain x 3 x 10 sets


Dips
bodyweight x 10 x 2
25 lb kettlebell x 10 x 2

lying triceps extensions (2 arm)with kettlebell
25 x 10
35 x 10
45 x 10

1 armed kettlebell rows
45 x 12
55 x 10
80 x 10 x 2

alternating curls: 3 sets of 10.

JK1
12-17-2012, 09:28 PM
Supposed to do ME bench tonight. Fell reall bad, fighing bad cold and haing alot of neck pain. decided to deload this week (its a planned deload week anyway) and take some tme to heal up from being sick

Lat pulldown (wide grip)
4 sets up to 190 x 12

lat pulldowns (close grip)
4 sets up to 220 x 10

Triceps extensions, using kettlebelll
4 sets, last two with same weight ansetup on high board

band pull aparts

miniband x 10 x 3 sets.


A's training
DE squat/deaddlift
Squat (to about 1 inch below parallels on all sets)
bar x 10 x 2 sets
110 x 5 x 2 sets
160 x 3
added purple band
160 x 2
added briefs-- predators
180 x 2
200 x 2 x 10 sets


deadlifts
225 x 2
245 x 1 x 10 sets

kettlebell swings
35 x 10
45 x 10
55 x 10
70 x 8

abs
ab roller x 5 sets.

JK1
12-19-2012, 06:32 PM
training from yesterday--still feeling sick, fighting respiratory tract infection/flu. Not running fever, so trained anyway.

box squats (low box with foam pad)

bar x 10 x 2
150 x 10 x 2
240 x 5
330 x 5
added briefs-- loose predators
420 x 3
510 x 2
530 x 2 x 10 sets.


Deadlifts
-choked purple band, using fat bar, stayed raw tonight, no belt or suit
160 x 2 x 2
250x 1 x 4
300 x 1 x 5 sets.


abs: 4 sets of leg raises to finish



A's training
ME Bench

floor presses:
bar x 5 x 2
65 x 5
85 x 5
95 x 5
115 x 3
135 x 3
155 x 3
165 x 2
175 x 1
185 x 1 (tied old PR)
195 x 1 (rough getting bar going, but lockout was very strong).

Kind of really got off track at this point, started messing with lat activation at this point. Realized that part of A's problem is her lats just aren't firing right.


Fat man rows
purple band from eye height---too much band tension
2 sets of 10
doubled miniband
10
2 doubled minibands


Ultra wide benches
bar x 10
65 x 10
85 x 10 x 2

Close grip pulldowns (again working on lat activation)

4 sets of 10.

Getting late, called it a night.