Sunday 10/3/10 bwt. 237
3brd singles/ single ply shirt
275x2 added 3brd.
315x1 added shirt
415x1 10 lb. PR
425x1 20 lb. PR
db incline press
band pushups 2x15
v bar pressdowns 3x12-15
rope ext. overhead 3x10-12
Monster day today, 20 lb. PR on 3board press, finally seeing some big gains on the bench and pin pointing some excercises that are carrying over to the bench, It's only taken 3-4 years to figure some of this out, lol. Still have alot more to learn and only scratchin the surface.
Awesome new PR(s) man, props.
great job on the PRs!
monday 10/4/10 bwt. 237
2 hole rack pulls
against choked greens= about 50 lb. total at top
standing on black bands= about 140 total at top
total band tension about 190-200 at top
bar + greensx10x2
135x10x2 added greens
225x5 added blacks & greens/ single ply suit
seated camber bar gm's
pull throughs 2x12
db rows 120x8x3sets
wide grip pulldowns 3x10-12
Those rack pulls with that much tension at the top will work the grip like hell. Got to build a solid lockout as well. Thanks for the suggestion a couple weeks ago Lones.
tuesday 10/5/10 bwt. 235
Moved stumps and wood to be split this weekend in the backyard, so no extra lower back/hamstring work tonight.
bench pin presses/ hole 10
panora press 2x15
No shoulder work had to cut it short. Had to go back to work and deal with questions from an audit today. May try and squeeze some shoulder work in tomorrow after legs/back.
Rev. Blue band squat/single ply suit
minus o at top/ minus 50 total at bottom
suit no straps
added reverse bands
camber bar GM's/squat stance
cg pulldowns 3x12
Nice job for both days bro.
friday 10/8/10 bwt. 235
face pulls 3x15
No other work as I went outside and moved some stumps and wood to be split on Saturday.
2 brd. singles/single ply shirt
added 2 brd.
315-3brd/ 2brd. to set shirt
385x1 5lb. PR
400x miss /uneven lockout as my right arm was lagging and spotter helped
db flat press
straight bar pressdowns
overhead rope ext.
Disappointed at missing that 400 but I knew my strength would be off today as yesterday I spent all day lifting and throwing logs around to be split. As a result my shoulders were absolutely killing me along with my lower back. I hate doing that kind of work while I am trying to train for a meet. but that's life. I gotta go out and do more today as well.
Impressive push day training, stellar work on the bench.
still got a PR and that's something to build on
rev. green deads/ hole# 20/single ply suit
added suit no straps
camber bar seated gms
pull throughs 2x12
wide grip pulldowns 3x12
way off today. just didn't feel like I had any pop at all.
Tuesday 10/12/10 bwt. 239 (holy cow batman)
ghr bwt. only 3x10
need to start watching my weight a little closer as meet time approaches.
are you going to cut to 220 or just make sure you aren't over 242?