Adrian Training Log

[AdrianLarsen]

ME Bench

I wont be able to do another workout this week do to work. SO better make this a good one

Normal warmup

Bench

135x20
225x10
315x10
405x5
shirted up single ply Titan Katana
495x5 3brd
585x5 3brd
675x3 2brd
715x1 2brd
735x1 2brd
765x1x2 2brd felt good no problems with speed or lock out

dumbell press for reps
135x15
135x21

Rack lockout
blue bands choked
135x5x3 long pause at top

Tates
65x8
90x8

band stretches

ICE
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[AdrianLarsen]

Quick run thru shoulders


Front raises

Side raises

Rear delt on peck deck

Band snatches

kettle ball swings


ICE

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[AdrianLarsen]

ME Bench

Lite grip work

Normal Warmup

135x30
225x10
315x10
405x5
shirt up single ply katana size 56

495x5 on 3brd
585x3 3brd
645x3 2brd
695x1 2brd
745x1 1brd
765x1 1brd


Dumbell presses
100's x15
130's x 21
170's x 8
200's x 1

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[AdrianLarsen]

Seems silly to do this but I went to workout with another team today and it was there ME bench day so I thought I would just do some lite work but it turned into a PR

Normal warmup
135x30
225x10
315x10
405x5 Here is where I was sopposed to stop but couldnt

495x3
545x1
585x1 raw full range PR

Lite cable crossovers

Skull crushers

Incline close grip bench

Tricep ext

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Not much of a light day but it was fun training with a new team and seeing what they do I had a great time and learned a few things.

[AdrianLarsen]

Max effort Bench

Normal Warmup

135x30
225x10
315x10
405x1
Shirted up
585x5 on three brd
675x3
745x1
805x1
805x1
765x3

Tates
110's x3x6

Tricep ext
220x15x3

dips
one set of 19


ice
home

Supplements for the day

Nitrean pre and post workout
Fish oil 3x a day

[AdrianLarsen]

Dynamic Bench

Normal warmup

135 plus two doubled up purple bands

12 sets of three with three different grips close med wide

Kennellys with 35lbs kettleballs
3x10

Trcep overheads with bands great stretch
3 sets of 12

Sledge hammer to tire
3x12

sled pull with 100lbs

home
ice

[AdrianLarsen]

ME Bench


Normal warmup
135x30
225x10
315x10
405x1
Shirted up to single ply katana size 56 working off of a two brd today
495x3
585x3
625x1
675x1
765x1
805x1
835x1
765x1

Tates
60's for 4 sets of 20 reps

Tricep externsions

Kenelly stretches

Ice
Home


Supps for the day

Nitrean
Fish oil

[AdrianLarsen]

Max effort bench

Normal warmup

Bench
135x30
225x10
315x10
405x5
shirted up single ply Katana
495x3 three brd
585x3 two brd
675x1 two brd
765x1 1brd
815x1 1brd
815x1 1brd
815x1 1brd
815x1 1brd

225x40 burn out set

close grip incline lockouts
225x3x15

Band kennellys
3x15

Rear delts with bands
3x12

Tricep work


ICE HOME


ALN Supps

Nitrean
Fish oil

[AdrianLarsen]

Just ran through quick shoulder workout every set was to failure


Dumbell front raises

Dumbell side raises

Shrugs

Rear delts with bands

grip work

seated shoulder press just lock out



HOME

[AdrianLarsen]

Max Effort Bench

Normal warmup

Bench
135x30
225x10
315x10
405x5
405x5
405x5
405x5

NO shirtn up today



Incline lockout for reps
285x15
285x15
285x30
285x15

Tricep pushdowns

HOME
ICE


ALN SUPPS
Nitrean
Fishoil

[AdrianLarsen]

DE BENCH

Normal warmup

Straight band tension only and 3 reps with three different grips close, med, wide with no rest.

small bandsx3x3
X2 small bands 3x3
X2 small bands X1 black bands 3x3

clear bands 225lbs striaght weight
one set 38 reps

135lbs bar weight and 35lbs kettle bells hanging by mini bands
3sets of 5


Lat pulls
3x12

Band pulls
3x15

Pull ups
3x5

Shrugs
3x30

ICE
HOME

ALN SUPPS
Nitrean
Fish oil
ETS
Creatine Caps

[AdrianLarsen]

Max eFFORT

LAST DAY UNTIL MEET

NORMAL WARMUP

135X30
225X10
225X10
315X10
405X5
495X1
SHIRT UP SINGLE PLY KATANA

585X3 4BRD
675X3 2BRD
745X1 1BRD
775X1 FULL
805X1 FULL
805X1 FULL
805X1 FULL

TRICEP AND REAR DELT WORK

TATE AND JM DUMBELL PRESS

FLOOR DUMBELL PRESSES


HOME
ICE

ALN SUPPS

NITREAN

FISH OIL

CREATINE CAPS

ETS

[AdrianLarsen]

I weighed in just fine about 268lbs

Now this meet started off messed up first my wrist wraps were taken or stolen so i had to borrow some. Also my training belt was not allowed do to width so I was a little flusttered. Then during warmup I felt strong as hell so I lowered my opener thinking I could touch a little lighter weight to make sure I get in.

opner 755lbs MISS I shrugged my shoulders as I brought the weight down and injured my shoulder all the rest of my attempts were at 779lbs and I just couldnt get it up due to my shoulder aching. Well Ill get it next time.

[AdrianLarsen]

Had a couple weeks off to heal shoulder and I had my wisdom teeth pulled.

Max effort day

Normal warmup

Bench with bands work up to heavy three reps

Back work

rear delt work

[AdrianLarsen]

Modified DE work


Shoulders

tricep work

[AdrianLarsen]

So I thought my shoulder is getting better so I thought I would lift Raw in the APF meet here in Portland, I opened up with 475 and had no problem Then I went 515 and when I brought the bar down I felt a little pain in my shoulder I missed the lift then I went 515 again and then my shoulder really hurt I narrowed my grip to help with the pain but no luck still missed it. I have really taken a few steps back with my raw benching I will get it back up tho I will take another week off and then start some rehab..


Sorry for the bad lifts.

[AdrianLarsen]

ME Bench

normal warmup

bench
135x20
225x20
315x10
405x5
495x1
All were full range raw

Incline bench
315x5x2
315x7

Front shoulder raises
40x12x3


home

ice

ALN SUPPS
Nitrean
Fish oil
ETS
Creatine Caps

[AdrianLarsen]

Normal warmup

Lockout bench with 100lbs of chains
135x12
225x12
315x6
405x3x5 close grip

Dumbell presses speed to burnout
100lbsx 25x3

Pushdowns
3x12

rear delt machine
3x8

low pull machine
3x10

home
ice

ALN SUPPS
Nitrean
Fish oil
ETS
Creatine Caps

[AdrianLarsen]

Max effort

Normal warmup

Bench
135x30
225x10
315x10
405x5
495x1

all full range and raw

Light rear delts.

the rest of the session I was coaching some people through there training. We have a couple people that are new and just begining to work in a shirt. Took a lot of my time.,


Home
Ice

ALN SUpps
Fish oil
Nitrean
Creatine caps

[AdrianLarsen]

MODIFIED DE day

Normal Warmup

Bench
135x30x3
225x10
225x3x10 close grip explosion presses

Hammer curls
30x10x3

Dumbell front shoulder raises
40x10x3

Rear delts
110x10x3

Upper pull cable cross over
40x10x3


Home
Ice

ALN SUPPS
NITREAN
FISH OIL
CREATINE CAP

[AdrianLarsen]

ME Day

Nelsons

Normal warmup

Bench
135x30
225x10
315x10
405x5
495x0 failed going full range raw. Shoulder still causing a little pain no explosion off the bottom

Kennelly rollbacks10x3

Tates 10x3

tricep hammer dumbells 10x3

Tricep pushdowns 10x3


HOME
ICE

[AdrianLarsen]

Back shoulder day

Seated machine shoulder raises
25x3


Front rasies
10x3

Side raises
10x3

Rear delt machine
10x3
15x1

grip work

Bent over dumbell rows
8x3

Hammer curls
10x3

Straight arm pull downs
10x3

shrugs
30x3

HOME
ICE


ALN SUPPS

Fish oil
Opticen
Nitrean
ETS
Creatine Caps

[AdrianLarsen]

Max Effort

Normal Warmup

Bench
135x30
225x10
315x10
405x5
shirt up single ply katana going to 2brd
495x5
625x3
695x3
725x2

Tricep ext
3x12
2x15

Tricep Over head ext with kettlebells
3x8
1x4


Home
Ice

ALN SUPPS

Fish oil
Opticen
Nitrean
ETS
Creatine Caps

[AdrianLarsen]

Back shoulders

Seated shoulder press
1x30
2x15
1x10

Front raises
3x10

Side raises
3x10

rear delt machine
3x15

Lat pull downs
3x10

Standing straight arm pull downs
3x25

Shrugs
1x25
2x30
1x15

Hammer curls
3x15

side curls
3x12

Home
Ice


ALN SUPPS

Fish oil
Opticen
Nitrean
ETS
Creatine Caps

[AdrianLarsen]

Modified DE DAY WITH TRIS

warmup

bench
135x30
225x3x10 all 10 sets were speed

Incline press
225x20
315x20
405x15
405x13

Flies
3x10

Kennellys
3x8

Tates
3x12

Reverse one handed tricep ext
4x8

Ice
Home