Adrian Training Log

**larsen540** · 10-14-2011 09:15 AM

Strep throat no lifting

**larsen540** · 10-14-2011 09:16 AM

Max bench

everything is to a 2brd today

605x5
705x3
745x3
745x3

Shoulder press

Front raises

side raises

rear delt work

**larsen540** · 10-23-2011 09:04 AM

Max bench

Normal warmup

Shirted up single ply super katana

605 2brd 5 reps
705 1 brd 3 reps
745 1 brd 1 rep
805 1brd miss

Rear and front delt work

**larsen540** · 11-15-2011 09:46 PM

Didnt go as planned I didnt cut weight properly and shirt didnt fit correctly. First day I bombed out. HORRIBLE>

Second day I opened at 680 no problem went to 740 and missed. All in all this was a good learning for me. I got to spend some time with ken anderson who is a great friend and Mike Womack which I learned alot from for sure. Next up is about 5 weeks out APA West Coast Open. I am ready for thanksgiving

**larsen540** · 11-15-2011 09:48 PM

Max effort

Floor presses
135x25
225x25
315x10
405x5
added mini bands for resistance
405x5x3

Tricep circuit

Pull up on olympic rings.

**larsen540** · 11-15-2011 09:49 PM

DE Work

I am a little sore from the ME day so I am not going to bench I worked on cuff issues and killed tris.

**larsen540** · 12-18-2011 05:43 PM

Since my WABDL meet I have had a sore shoulder. So I have come to the conclussion I will take it easy through December. Which this is hard for me but needs to be done.

Bench-

135x10
225x10
315x10

Pull ups
3x15

Tates
Tricep EXT
BAttle rope

**larsen540** · 12-18-2011 05:44 PM

Shoulder feeling a little better but still taking it easy

Rehab shoulder work

Reverse band bench
worked up to 605 with green bands for a triple

Lat pulls
Seated Rows
Shrugs

**larsen540** · 12-18-2011 05:45 PM

First Speed day since shoulder problem

Bench
mini bands and 45's
9 sets of 3

Front raises
Rear delt work
Rehab work
Sled Pulls

**larsen540** · 12-30-2011 02:54 PM

Max bench with football bar

worked up to 405lbs for a triple

killed tris

Ice and home

**larsen540** · 12-30-2011 02:59 PM

DE DAY

Speed benching light bands

9 sets of 3 changing grip

shoulder circuit

Front raises

rear delt work

Pre injury work

**larsen540** · 12-30-2011 03:06 PM

Shoulder has been feeling much better. I am going to try and work heavy tonight.

ME Bench

warm up sets
405x3 4brd raw
425x3 4brd
475x3 4brd
505x3 4brd
535x3 4brd
555x3 4brd
585x3 4brd

all these sets feel good. no pain

floor presses 130 dumbells rolling tris.

Kennellys with bands

**larsen540** · 01-06-2012 08:03 PM

Max effort benching

Normal warmup
all raw benching full range for 2 reps

455
495
515
525

Tricep Hammers
50lbs x 8 x 5

Kennellys
50lbs x 10x3

Close grip incline
315x8x3

Tricep Pushdowns
180lbs x 10 x 5

**larsen540** · 01-20-2012 01:06 PM

DE Day

1 min timed dumbell presses with 65lbs dumbells 3 sets

Bent over row kettlebells

Pullups

Seated row

Shrugs

Indian clubs

**larsen540** · 01-20-2012 01:07 PM

Bad Max day

Went raw did 5 sets of 525lbs 2 reps

Tricep circuit

**larsen540** · 01-20-2012 01:24 PM

Max

bench
shirted single ply katana
all sets on 3brd
585x3
675x3
765x1
875x1/2

front delt work

**larsen540** · 01-26-2012 08:46 PM

I am taking it easy today I went to the beach and just ran into Fitness 101 that is ran by Rich and his wife great people.

Incline bench worked up to 405 for 5

Front side and rear delt work using bands for 4 sets and dumbells for 5 sets

shrugs

**larsen540** · 01-29-2012 08:04 AM

DE Bench

reverse grip benching worked up to 315lbs for 10 reps 5 sets

Seated dumbell shoulder presses

Front raises

Sled Lat Row

home
ice

**larsen540** · 02-03-2012 01:17 PM

Max

bench
worked up to 500 for a set of 3 raw and 9 with the ram
Lock out work
Rear delt with bands

Sled work

**larsen540** · 02-06-2012 06:03 PM

NOt really a good workout just did some shoulder pre injury work

**larsen540** · 02-20-2012 08:15 AM

Working on raw bench

worked up to 545lbs fail
hit 525 easily

ton of rear delt work and tricep work

**larsen540** · 02-20-2012 08:16 AM

de day

3 grips 3 reps with 135 plus chains

Pullups with olympic rings

bent over rows

rear delt pulls

**larsen540** · 02-26-2012 10:28 AM

Worked with some bands and did front delt work super light just to get blood flow. Easy movements. Bout 9 sets of 5 exercises roughly 12 reps each.

FELT GREAT

**larsen540** · 02-26-2012 10:30 AM

MAX effort

Bench
135x30
225x20
315x15
405x5
500x1

shirted up single ply katana
515x5
605x3
675x3
all of these were to a 2brd super easy

Floor presses with dumbells
5x20 100lbs

Rolling triceps
50lbs 3x12

Bent over rows

**larsen540** · 02-26-2012 10:31 AM

ACC work

Incline bench 3x12 225lbs

Front raises

Hammer curls

Side raises

Shrugs

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