Wish you the best in 2013 Lones.
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Wish you the best in 2013 Lones.
Squat
14 inch cambered bar box squat in briefs:
bar x 5
135 x 5
225 x 2
315 x 2
*add purple bands over plates and belt*
315 x 2
365 x 2
365 x 2
405 x 2
405 x 2
455 x 2
455 x 2
495 x 1
545 x 1
600 x 1
660 x 1 50 lb PR
Leg extension, 3 x 20
Leg curls, 3 x 200
Hip abduction with purple, 3 x 20
Hangman abs with green, 3 x 20
Great work dude, killing it as always.
Damn, now that's a huge PR if ever I've seen one.
Thanks guys.
Deadlifts
Reverse green band deads, conventional and raw:
135 x 5
225 x 5
315 x 5
365 x 3
405 x 1
*belt*
455 x 1
495 x 1
545 x 1
585 x 1
600 x 1
Rack pulls from knee, few second hold at top:
135 x 10
225 x 10
315 x 10
315 x 10
Back raise:
BW x 15
+green band x 2 x 15
Reverse hypers:
6 plates x 10
8 plates x 10
10 plates x 10
Standing abs, 4 x 10
Seated rows:
140 x 8
160 x 8
180 x 8
200 x 8
Shrugs with rickshaw:
185 x 3 x 20
I had a break between clients so I did this a couple hours later...
Sled drags:
250-300 pounds x 8 trips
Band leg curls:
purple x 3 x 20
Close grip pulldowns:
140 x 10
160 x 10
180 x 10
Meadows rows:
50 x 10
75 x 10
100 x 10
GHR situps, 3 x 10 with weight
Now that I look at it, damn I did a lot. I committed 100% to the march meet today and was feeling like ray lewis.
Lets see, Saturday I benched 525 pretty easily and Monday I pulled 725 from 5 inch blocks. Thursday I took a deload, I had a stomach flu and was near death but squatted 505 for 2 x 2 and stopped. I've been behind on my log, wasn't sure about this malware scare and I've been busy
Speed bench
Speed bench with doubled minis:
bar x 20
*bands*
bar x 10 - half thumb length
95 x 3
135 x 3
165 x 3
165 x 3
165 x 3
165 x 3 - thumb length
165 x 3
165 x 3
165 x 3 - pinky on ring
165 x 3
165 x 3
Seated DB OHP:
30's x 20
40's x 20
55's x 20
Lockouts with fat grips thumb length from smooth and doubled MM band:
bar x 10
225 x 10
315 x 5 x 5 - adding 20 pounds a week here, these are great for tri's
Lateral raise:
15's x 20
20's x 20
25's x 20
Front raise:
15's x 3 x 20
Rear delt raise:
15's x 3 x 20
JM press:
95 x 10
115 x 10
135 x 10
Curls with fat grips, 3 x 15
Then I did some ab and more rear delt stuff between clients.
Nice work dude, glad you are geting over that stomach flu.
Upper back
Mini band pressdowns - 100 reps
Mini band pull aparts - 3 x 50
Face pulls:
stack x 4 x 20 seated
DB shrugs:
55's x 20
65's x 20
85's x 3 x 20
Straight arm pulldown:
50 x 10
60 x 10
70 x 10
Neck work
Squats
SSB with green band off parallel box:
bar x 5
*add bands*
bar x 5
165 x 3
255 x 3
*belt and briefs*
345 x 2
345 x 2
395 x 2
395 x 2
435 x 2
425 x 2
485 x 1
505 x 1
Leg press, abs, etc
Bench
3 board and monster mini bands, pinky on ring:
bar x 30
*bands*
bar x 3
95 x 3
135 x 3
185 x 3
225 x 3
*add board*
255 x 1
275 x 1
315 x 1
*slingshot*
345 x 1
365 x 1
Decline DB press:
60's x 3 x 30
Pulldowns:
160 x 10 WG
160 x 10 MG
160 x 10 CG
180 x 10 MG
180 x 10 CG
200 x 10 MG
230 x 10 MG
Did some other stuff I can't remember
Deadlift
Reverse hypers:
4 plates x 10
6 plates x 10
8 plates x 10
Standing abs:
100 x 4 x 20
Rack pulls at mid shin against quad monster mini:
bar x 5
135 x 3
185 x 3
225 x 3
225 x 3
275 x 3
275 x 1
295 x 1
SSB chain suspended goodmornings:
bar x 10
125 x 5
165 x 5
215 x 5
235 x 5
DB rows:
115's x 3 x 10
One armed shrugs, 3 x 10
Sled work:
350 pounds x 6 trips
Speed bench
Speed bench with doubled minis:
bar x 30
*bands*
bar x 3 - thumb length
95 x 3
135 x 3
185 x 3
185 x 3
185 x 3
185 x 3 - pinky on ring
185 x 3
185 x 3
Military:
95 x 10
135 x 3 x 10
Rack lockouts against doubled monster mini bands and fat grips, thumb length:
135 x 10
225 x 3
315 x 3
345 x 3
375 x 3
405 x 1
MM band pressdowns:
200 reps
Lateral raise:
15's x 15
20's x 15
25's x 15
Front raise:
15's x 15
15's x 15
20's x 15
Rear delt raise:
15's x 15
15's x 15
20's x 15
Stellar lifting as usual!
Appreciated!
Squats
Squats with bulldog bar in briefs paused on chains below parallel:
bar x 5
165 x 3
255 x 2
345 x 2
*belt*
435 x 2
525 x 2
*suit bottoms*
615 x 1
705 x 1
755 x 1
Leg extensions, 3 x 20
Leg curls, 3 x 20
Standing abs:
green x 5 x 20
DB shrugs:
60's x 3 x 20
Bench
Shirt:
bar x 30
95 x 10
135 x 10
185 x 8
225 x 3
275 x 1
315 x 1
*Shirt*
365 x 1 bout a 4 board height
405 x 1 bout a 3 board height
435 x 1 bout a 2 board height
455 x 1 2 board height
495 x 1 touch
DB press:
45's x 20
65's x 2 x 20
Tate press:
30's x 3 x 15
MM band pressdowns, 100 reps
DB rows:
75's x 8
90's x 8
115's x 8
DB shrugs:
60's x 3 x 20
Curls, 3 x 20
Deadlift
I've been deathly sick. Flu then allergic reaction to tamiflu. Long story but I'm on the upswing, barely
Sumo pulls
135 x 8
225 x 5
315 x 5
405 x 1
*belt*
495 x 1
585 x 1
Leg curls:
purple x 3 x 20
GHR:
bw x 8
+light band x 2 x 8
Bench
Floor press, pinky on ring:
bar x 30
95 x 10
135 x 5
185 x 5
225 x 5
245 x 5
275 x 1
315 x 1
330 x 1
Bench, middle finger on ring:
185 x 20
225 x 3 x 10
Pressdowns:
110 x 4 x 15
One armed rows:
75 x 10
100 x 10
Both arm rows:
100 x 10
125 x 10
150 x 10
Mini band pull aparts, 3 x 50
Shrugs:
225 x 20
315 x 20
405 x 20
495 x 20
545 x 20
Still no voice what so ever, having a hard time breathing, but doing better by a small % every day
Deadlift
Sumo pulls against 100 pounds of chain:
135 x 5
225 x 5
*chain*
225 x 2
*belt*
315 x 2
365 x 1
405 x 1
455 x 1
495 x 1
545 x 0, felt like shit
SSB close stance squats:
175 x 5
265 x 5
265 x 5
GHR:
BW x 3 x 8
Pull throughs:
100 x 10
150 x 10
stack x 10
Wide grip pulldowns:
160 x 10
180 x 10
200 x 10
160 x 10 v-bar
180 x 10
200 x 10
Standing abs:
stack x 4 x 20
Leg curls:
MM band x 2 x 50
Speed bench
Speed bench against doubled minis and a choked mini:
bar x 30
*bands*
bar x 8 - thumb length
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3 - pinky on ring
135 x 3
135 x 3
135 x 3 - ring finger on ring
135 x 3
135 x 3
Rack lockouts thumb length from smooth, fat grips and doubled MM bands:
135 x 10
225 x 3
275 x 3
315 x 3
335 x 3
355 x 3
225 x 20
Military:
115 x 10
115 x 10
115 x 15
Lateral raise:
15's x 2 x 25
Front raise:
10's x 2 x 25
Rear raise:
12's x 2 x 25
DB rollbacks:
35's x 3 x 15
MM band pressdowns:
100 reps
Standing abs:
stack x 5 x 20
Nice and easy work.
Squats
Free squats in briefs with bulldog bar:
bar x 5
165 x 3
255 x 2
345 x 2
*belt*
435 x 1
*suit bottoms*
525 x 1
615 x 1
*light straps*
705 x 1
*wraps*
775 x 1
Leg extension, 3 x 20
Leg curls, 3 x 20
Hangman abs:
green x 5 x 20
Hip abduction:
purple x 3 x 20
Opening around 790 at the meet!
Training is looking good still. Despite being sick. Keep pushing through man.
Max effort bench
This was done at midnight last night. Definitely kind of odd, lol.
Reverse green band bench:
bar x 30
95 x 10
135 x 10
185 x 5
225 x 5
275 x 5
*reverse green band*
315 x 3
365 x 3
405 x 1
415 x 1 5 lb PR...this exercise has messed with my head for a solid year
*shirt on*
495 x 1 - 2 board
545 x 1 - 2 board
585 x 1 - 2 board
605 x 1 - 2 board, 20 lb PR
DB press:
50's x 20
70's x 10
70's x 10
*supersetted with*
Band flyes:
mini x 3 x 20
Pressdowns:
60 x 20
80 x 20
100 x 20
1 arm DB rows:
70's x 15
85's x 15
115's x 15
DB shrugs:
70's x 3 x 20
Squatting the day before this put a little strain on my elbows, but I was good. The point of the greens and 2 board is just to overload a bit, a trick Travis told me to do 3 years ago that I've done every meet since haha. I got a deadlift opener Tuesday, and touch one more time in the shirt next week, and that's about it for the hard training for this one. This meet is gonna be a long time coming.
Killer work dude, Wow!
Deadlift
Sumo deadlifts in old briefs:
145 x 3
235 x 3
325 x 1
*belt*
415 x 1
*suit, straps down*
505 x 1
*light straps*
555 x 1
595 x 1
Reverse hypers:
4 plates x 10
5 plates x 10
6 plates x 10
Wide grip pulldowns, 3 x 20
Seated rows, 3 x 20
Hangman abs:
green x 6 x 20
600 is my opener
your progress thorughout this log is fantastic. I really enjoy coming in here every few months and seeing what you're up to. Keep up the great work.
Very solid Lones. Anything coming up?
Thanks for the kind words guys. I'm doing the SPF Ironman March 2nd.
Speed bench
Couldn't find both my sets of mini's at the gym, and got mad haha. So I just used one set, probably didn't need the extra tension anyway
Speed bench against minis:
bar x 30
*add bands*
bar x 3
95 x 3 - half thumb length from smooth
135 x 3
155 x 3
155 x 3
155 x 3
155 x 3 - thumb length from smooth
155 x 3
155 x 3
155 x 3 - pinky on ring
155 x 3
155 x 3
Rack lockouts, thumb length from smooth, fat grips and doubled MM bands:
135 x 5
225 x 5
315 x 3
355 x 3
375 x 3
Seated DB overhead:
40's x 20
60's x 10
70's x 10
Lateral raise:
15's x 2 x 25
Front raise:
12's x 2 x 25
TRX scarecrows:
BW x 2 x 25
MM band pressdowns:
250 reps total