Journey to a 242 Elite Total

[underthebar]

10/1/12 DE Squat Week 2 SSB on 2 mats
70x10x2
120x5
160x5
add mini bands to front
160x5
210x5
add light bands
260x5
300x2
add briefs
350x2
390x2x8

Cambered bar good mornings
155x8
245x5
335x5
425x3

GHR
BWx20x3

Hypers
230x15x3

DONE

[underthebar]

10/2/12. DE Bench
45*15*3
95*15
135*10
Add 65# chain
135*3*3
165*3*3
185*3*3

Rep work
275*10
225*10

Incline DB
50*20
60*20
70*20

V-bar
90*15*3

Straight arm pressdown
70*15*3

Seated Cable Row
160*12*3

Rev pec deck
100*12*3

Turkish get up
1.5 pood *3

Done

[underthebar]

10/4/12 ME Squats
Olympic Squats
55x10x2
105x5
145x5
195x5
235x3
285x3
325x3
375x3
425x3
200x15

Rack Pulls #10
225x5
315x3
405x1
495x1
545x1
585x1
645x not today,,my back is fried from the last week of training

Back Extensions
3 sets of 20

Lying Leg Curls
90x20x3

Hyper
90x20x3

DONE

[underthebar]

10/7/12 ME Bench
45x15x2
95x10
135x10
add 3 board
185x3
225x3
250x3
275x3
300x3
325x1
350x1
365x fail

Incline DB
100x8
110x6
120x4

Tates
50x10
60x10x2

Suitcase Row
50x10
75x10
100x10

DONE

[underthebar]

10/8/12 DE Squats Week 3 SSB 2 mats
70x10
120x10
160x5
210x5
250x3
add 120 chain
210x2
add briefs
300x2
410x2x8

SLDL
225x8
315x6
365x6x2

Back Ext
2 sets of 15

Lying Leg Curls
2 sets of 35

Standing Cable Abs
3 sets of 25

Side Bends
1.5 pood KB x15x2

DONE

[underthebar]

10/10/12 DE Bench
45x15x3
95x10x2
135x10x2
185x5
205 plus 40 chain x5
add slingshot
205 plus 80 chain x3x9

PCV Bar Bench
100x12
135x12
160x12

Log Press, 1 clean then presses
90x5
140x5
160x5
180x5
230x1---PR

Skull Crushers
90x10
90x10
110x10

Underhand Lat Pull Downs
220x8
260x5

Rev Pec Deck
120x8
140x8
160x8

Hanging knee raises
BWx10
20x10
30x10
40x10

Russian Twist on decline bench
20x10
30x10

DONE

[underthebar]

10/13/12 ME Lower Squats on Straight Bar to box 2 mats
55x10x2
105x10
145x8
195x2
235x2
285x1
325x1
add briefs
375x4
415x1
465x1
505x1
545x1
add suit bottoms
595x1
625xfail--got loose on box
625x1

Conventional Pulls off 3" deficit
225x2
315x1
405x1
495x1
550x2--PR

GHR
BWx8
35x8
55x8
70x8

Rev Hyper
200x12
400x12x3

DONE

[underthebar]

10/14/12 ME Bench
45x12x2
95x10
135x10
185x3
225x3
275x1
315x1
365x fail--- just could't lock it out,,,would have been a 10# PR,,had to try it

shirt work to 1 board
385x1
405x1
425x0---left elbow tendonitis flaring up

Incline Db
50x15 with voodoo band on left elbow
60x12
70x12

PVC Bar Skulls
70x12x3

Facepulls
60x15
75x15
85x15

Suitcase Row
45x8
90x8
140x8

DONE

[underthebar]

10/15/12 DE Squat Week 1 Cambered Bar 2 mats
65x10
115x5
add avg bands around quarters
115x3
205x2
add briefs
295x2
add 40 chain
295x2x8

Speed Pulls Sumo
225 plus 110 bands plus 60 chain for 5 doubles

DB SLDL one legged
60x8x2

DB Roundovers
90x8x2

Hypers with isolation
50x12x4

DONE

[underthebar]

10/17/12 DE Bench Tendonitis is left elbow has been flared up since last ME day, so worked around that today

Band Warmups
Voodoo Band elbow

During warmups I found that close grip didnt hurt elbow, so I worked reps with close grip today
45x15x3
95x10x2
135x5
added 40 chain
135x5
155x5
185x5
225x5
255x5
275x5

PVC Bar Bench
110x20x2
140x20x2

Standing Military with Axle out of rack
45x10
135x5
225x3
250x1--PR

V-Bar Pressdown
70x15
80x15
90x15
add mini band over top
70x15
80x15
90x15
90x15

Rev Peck Deck
120x12x3

Voodoo band elbow again, roll forearm with bar

DONE

[underthebar]

10/19/12 ME Lower
Squats on SSB to box 2 mats
70x10
120x5
160x5
210x3
250x2
add 80 chain
250x1
300x1
add briefs
340x1
390x1
430x1
450x1
470x1
490x1---This was pretty easy, but stopped here due to lack of spotters

SSB close stance to low box
160x6
210x6
250x6

Leg Press
340x20
340x 10 fast then 10 slow reps
340x10 slow then 10 fast reps

Lying Leg Curls
75x30x3

DONE

[underthebar]

10/22/12. DE Squat week 2 cambered bar
60*10
110*5
155*5
Light band around plate approx 70 at top
155*2
205*2
245*2
Add briefs
335*2
385*2
Add monster mini around plate
Work sets 385 plus 120 bands for 8 doubles

Deadlift off floor with hanging avg bands(pin 56)
245*3
335*1
425*1
515*1
610*1--5#PR
655*1--50#PR

Hypers
90*15
290*12
490*12
690*12

Rearranged the entire gym after training.... Back is fried!!!

[underthebar]

10/24/12 DE Bench
45x25x3
95x15x2
135x12x2
add monster minis--95# at top
135x3x3
155x3x3
185x3x3

Pin Presses off #25
135x5
185x3
225x3
275x3
305x3
325x3

DB Military
40x20
50x20
60x20

Tates
35x12
40x12
40x12

Wide Grip Lat Pull Down
140x12x3

Tricep Pressdown
75x15x3

Rev Pec Deck
120x10x3

DONE

[underthebar]

10/26/12 ME Squat Day Grazzeltron on 3 mats
70x10
70x10
120x5
160x5
210x3
add avg bands,,120 at top
210x2
add 80 chain
210x2
250x2
300x2
add briefs
340x2
390x2
430x2
460x2
480x2--680 at top..good for a PR
500x0 got loose and stuck on box

Speed Rack Pulls off pin 5 with quaded minis 200 at top
135x2
225x2
275x2
315x2
365x2x5

GHR
BWx15x3

Pull Throughs
95x12x3

Hanging Leg Raise
25

DONE

[underthebar]

10/28/12 ME Bench Hanging Avg bands
245x10
335x5
385x3
425x1
475x1
515x1 with slingshot

shirt work
565x0 to 2 board---left elbow killing me,,gotta get this tendonitis figured out
515x3 3 board
535x3 3 board
555x1 3 board

DB Military
80x10
90x10
100x7

Straight Bar Pressdowns with mini band over top of crossover
90x12x3

Facepulls
65x12x3

DONE

[underthebar]

10/29/12 Speed Squats Week 3 Cambered Bar 2 mats
65x10
115x5
155x5
add mini bands to front of mono
155x2
add 80 chain
155x2
205x2
245x2
add briefs
335x2
385x2x8

Car Deadlift --No straps
150x5
240x3
330x3
420x3
510x3
600x3

Lying Leg Curls
75x12
105x12
135x12

Back Extensions
BWx12
35x12
55x12

DB Side bends
60x12
70x12
80x12

Standing Cable Abs
80x20
90x20
95x20

1- minute plank

[underthebar]

10/31/12 RM Bench
45x15x2
95x10x2
135x10
add 65 chain
135x5
185x5
225x5
255x5
275x4

Log Press out of rack
90x8
140x3
190x1
230x1
250xfail

T-Bar Row
100x10
125x10
150x10
175x10
200x6

Pec Deck
120x12x3

Facepulls
80x12x3

DB Rollbacks
35x10
40x10
40x10
50x10
60x10

DONE

[underthebar]

11/2/12 ME Squat Bar Free Squat
55x5
145x5
235x3
285x1
325x1
375x1
415x1
465x1
add briefs
505x1
555x1
575x1---40# PR
600x1 with knee wraps

Trying out new Metal King DL Suit
425 plus 110 bands x1
475 plus 110 bands x1 --Suit is killer tight on legs, think I need a bigger one
Raw
525 plus 110 bands x 2 misses
Rack Pull
275 plus 200 bands x12

Leg Press Wide Stance
200x12x3

GHR
3 sets 10

DONE

[underthebar]

11/4/12 ME Floor Press with chain
45x15x2
add 40 chain x10
80# chain for all sets
45x10
135x5
185x3
205x3
225x1
245x1
265x1
275x1
295x1--10# PR
225x9
225x7

Incline BB Press
135x12
185x12
225x12

DB Rollbacks on floor all sets with mini band around back
30x12
40x10
40x10

V-Bar Pressdowns
90x12
95x12
add mini band over crossover
65x15
65x15

Swiss Bar Pulldowns
180x10x3

DONE

[underthebar]

11/5/12 DE Squats Week 1 Squat Bar 1 mat
55x12
105x12
145x5
195x5
235x2
add avg bands 140# and briefs
325x2x12

SSB Front Squats
70x5
160x5
250x5
300x5

Leg Ext
3 sets of 12

DB SLDL
50x12
60x12
70x12

Static Hanging Abs
25x20 sec
35x20 sec
45x20 sec

GHD Situps
BWx15x2

DB Sidebends
80x12

DONE

[underthebar]

11/7/12 DE Bench
Foam Roll
Band Stretches
Barbell roll forearms
V-Bar Pressdowns 50x20x3
Lat Pull Downs 100x15x3

Benching
45x15x2
95x10x2
add monster minis
95x3
add 25#chain
95x3
115x3
145x3x9

225 max reps
225x16

Viking Press
150x4

Seated DB Military
80x6
90x6

Seated Cable Rows
200x12
220x12x2

[underthebar]

11/9/12 ME Squats SSB
70x10x3
120x8
160x5
add light bands over a quarter
120x2
add avg bands---about 210# total bands
120x2
210x2
260x2
add briefs
300x1
350x1
390x1
410x1
440x1----50# PR
460xfail

SLDL
245x6
335x8x2

GHR
BWx10
60x8x3

Hanging Leg Raises
2 sets of 25

[underthebar]

11/11/12 ME Bench
Foam Roll Upper Back
Band pull aparts
shoulder mobility work
tricep pressdowns 2 sets of 25

45x12x2
95x10
135x10
185x5
225x1
275x1
315x1
345x1
360x1----5#PR
add slingshot
385x1
410x1---5#PR

Close Grip 4 board
315x8
335x6
335x3

Lever Row
100x8
145x8
190x8
240x8

Rev Grip Pressdowns
70x15x3

Facepulls
80x12x3

DONE

[underthebar]

11/13/12 DE Squat Week 2 Squat Bar
55x12x2
105x10x2
145x5
add light band 70#
145x2
add 80 chain
145x2
195x2
235x2
add briefs
325x2
375x2x8

Hyper
300x15x4

Poor Man GHR set up on GHD
3 sets of 8 with 1/3 to 1/4 range of motion.....Damn these are hard

Lying Leg Curls
135x10
165x10

Leg Ext
225x10x2

DONE

[underthebar]

11/14/12
RM Bench Day
45x15x2
95x10x2
135x10
185x5
225x5
270x5x5 75%

Incline tate
50x10x3

Rev Grip Pulldowns
160x10x3

DONE---Short on time, gotta pick the little one up from school