ROM 5/3/1 Powerlifting LOG

[RobmoriRB]

DE Bench
3x3 close grip@135lbs
3x3 narrow grip@155
3x3wide grip@175
Close Grip
185x3
225x1
245x1
265x1 PR
BB Curls
70x10
60x10
50x10/10
30x13
French Pressing
70x10
30x10/10/10/10
Kolov Pressing
95x10/10
115x10/10
135x10
T-Bar Row
90x20/20/20/20/20

[RobmoriRB]

[RobmoriRB]

ME Dead Lift
barx12/12
135x3
225x3
315x1
365x1
Added Belt
405x1
435X1 PR
Leg press
135x20
225x20
315x20
405x20
495x20
585x10
675x10
765x5
855X5

[RobmoriRB]

[RobmoriRB]

ME Bench-Reverse Green Band
barx12/12
135x3
225x3
275x1
added band
315x1
405x1
445x1
Curls
50x20
60x20
70x7
80x6
JM Pressing
75x5
65x5
55x10
45x10
Shrugs
245x10/10
275x10/10
315x10/10
365x10/1
Lat Pull down
10 sets of 5@80
3 sets of 5@90

[RobmoriRB]

[Polk17]

Lotta PRs, look strong man...

[RobmoriRB]

ME Squat-Reverse Green Band
barx12
135x3
225x3
315x1
Added Bands
450x1
505x1 PR
DE Dead Lifts- Green Bands
10 triples@225
Leg extensions
150x12/10
130x10
Leg Curls
150x12/12
130x10

[RobmoriRB]

[RobmoriRB]

DE Bench-Double Choked Red Band
barx12/12
barx5 with Band
155@ 10 triples
Close Grip
barx15
135x20/15/15/15/15
BB Curls
40x15/15
Front Raise
30x10/10/10/10
Side Raise
30x10/10/10/10

[RobmoriRB]

ME Sumo Dead Lifts
barx12/12
135x3
225x3
315x1
365x1
405x1 PR for Sumo
440x1 PR for Normal
Good Morning
135 for 4 sets of 10 reps

[RobmoriRB]

Sunday 23rd 2012

ME Bench
barx12/12
135x3
225x3
265x1
305x1
345xF
275x3
Skull crushers
75x5
65x5
Note: was not feeling in the mood and nothing going my way so I left

Monday 24th 2012
ME Bench
barx12/12
135x3
225x3
265x1(Pause)
305x1(Pause)
320x1(Pause)
275x5(PR +2Rep)
DB Bench
100x12(PR +2Reps)
100x7
Skull Crushers
75x10/10/10
65x10/10/10
50x10/10/10
Curls
25x10/10/10/5/5
Pully Rows
50x20
Lat Pull Downs
60x15/10/10/10

INJURY REPORT: During Mid practice in LPR(Light Pass Rush), knee popped out of place; then popped back in when I put weight on the Leg. Trainers say the ACL is good, MCL is the one in question. They say probly not a tear but will see Wednesday.

[RobmoriRB]

ME Bench
barx12/12
135x3
225x3
245x1
265x1
295x1
305x1
Back Off set
225x12
Curls
10x20/20/20
JM Pressing
35x20/20/20

I am going to to do a 2 day upper body split......
day 1
Bench WSBB ME
Assistance work
Triceps
Biceps

day 2
Shoulder
Upper back

[RobmoriRB]

Shoulders and Upper Back

DB Shrugs
100x5/5/4
70x15/10/10
55x15/10/10
Arnold Press
40x10/10/10/10
T-Bar Row
100x20/10/10/10/10/10

[RobmoriRB]

DB Bench
100x10/10
70x10//10/10/10
Incline bench
135x10/10
185x10
135x10
Skull crushers
25x20
35x20
45x20

[RobmoriRB]

[RobmoriRB]

ReHab
Leg stretching
3 sets by 20
Leg straighteners
3 sets by 20
Wall Squats
3 sets by 20
Ball work: to help build my hip strength so it will help take the stress off the meniscus in the future

Shoulder and Arm day
Shrugs
4 set of 10@135
4 sets of 10@145
4 sets of 10@155
7 sets of 5@165
2 sets of 20@135
Side Raises
5 sets of 10@25
3 sets of 10@30
1 set of 10@30
MTS High Row
10 sets of 5@100
5 sets of 10@80
Dos Back pull down
5 sets of 15@90

[RobmoriRB]

Chest and Arms
Bench-Paused Reps
barx12/12
135x3
225x3
275x1
305x1
Back off Sets -TnG
275x5
225x10/5
135x20/20
DB Flys
25x10/10/10/10
Curls
30x10/10/10/10

[RobmoriRB]

Sunday
Arnold Press
45x10/10
40x10/10
30x10/10
Side Raises
30x10/5
20x5
Lat Pull Down
42.5x15
50x15/15
60x10/10
70x5/5
Cable Flys
30@4 sets of 10
Pully Rows
70x10/10/10
Rehab
Wall Squats
3 sets of 15
Ball work
2 sets of 10

Tuesday
Super Set
sit ups x 2sets of 30
In and out leg 2sets of 30
Leg raises 2 sets of 30
Bench
barx12/12
135x3
225x3
275x2
300x3 PR for reps
275x5
245x5
225x4
135x5
Close Grip
barx15
95x20
115x20
Ez Curls
40x15/10
20x10/10

[RobmoriRB]

Shrugs
145lbs@4 sets of 20 and 1 set of 10
135lbs@4 sets of 20 and 1 set of 10
Side raises
25lbs@5 sets of 10
30lbs@2 sets of 5
MTS Row
50lbs@4 sets of 12
60lbs@ 4 sets of 12
70x5
80x5
90x5
100x5
Dos Back(horse shoe handle)
90x10
105x10
120x5
135x5
150x5
165x3

[RobmoriRB]

Im back on the WSBB routine with my leg days for rehab work.

REHAB
Bike for 5 minutes(got to the lowest seat setting)
Heel slides-Pause for 5 seconds on the fold and straight part
Ball Work
Squat: BW for 3 sets of 10-after reaching 15 reps i will add another set
and some pull a parts with bands

ME UPPER
DB bench
110x5/5/5
85x10/10
Close Grip
barx12
135x10
155x10
175x5
195x5
225x8(I didn't count and the spotter counted, was to pissed to care)
Curls
35x10/10
45x 5/5/5/5/5/5
35x10/10
skull Crushers
35x20
40x15
BB Row
135x10/10/10
155x10/10/10
Shrugs
155x20/20/20
185x20/20/20

[Bruiser]

Nice work Rob. Good luck on the rehab.

[RobmoriRB]

Upper body
Bench(Pause Reps)
barx12/12
135x3
225x3
Add Wrist Wraps
275x1
Added Belt
310x1
Back off(TnG)
295x3
225x10
135x20
BB Curls
50x10/10
30x10/10/10
JM Pressing
110x3
60x10/10
Shrugs
175x15/15/15
205x10/10/10
225x5/5/5
BB Row
135x20/20
185x5/5

[RobmoriRB]

Lower body
Bike
3 minutes
Squat
Bwx10
barx5/5/5/5/5
Dead
barx5/5/5
55x5/5/5/5
Leg extension
10x10/10
15x10/10/10
20x10/10/10
Leg Curl
10x15/15
20x10/10
30x5/5

Note:knee felt good so I am going to be doing a 3 body split. Day 1 Back and shoulder/Day 2 Chest and Arms/day 3 Legs and abs.

[RobmoriRB]

Bench
barx12/12
135x20
185x12
225x6
Paused Reps
275x4
300x1
275x3
225x10
135x15
Incline
135x20
185x12
225x4
255x1
Close Grip
185x10/10
Standing curls
30x10/10/10
25x10/10