01.23.12

01.23.12
Basement

Illegal Wide Bench
warmup
135×10
185×10
205×6
225×5
245×3

Bicep work
rope curls, hammers supersets

Misc
db flys,front raise supersets

Deload week.  Recovery and some bi/chest work which i normally don’t ever do.

01.22.12

01.22.12
Basement

Reverse Band Box Squat
315×5
405×3
495×2
545×1
585×1
605×1

Pull Throughs
3×10

Standing Abs
about 60 reps

 

Used the regular bands on the reverse bands.  Go Pats.

01.20.12

01.20.12
Basement

Speed Bench w/ monster mini bands
worked up to 195×3 – 8 sets

Incline Barbell Bench
worked up to 245×3

Lat Pull
worked up to 130×10 – 3 sets

Front Raises
3×10

Back Raises
2×10

quick 30 minutes, layed off of the camber bar this week… shoulders still feeling it from last week.  Picked up an EliteFTS pull through attachment for my low row off of craigslist for $10 this afternoon…looking forward to putting it to use on Sunday.

 

01.18.12

01.18.12
Basement

Speed Box Squat
barxwarmup
135×5
225×2 – 8 sets

45° Back Raise
BWx10
25×10
40×10
40×10

Standing Abs
50-60 reps

asdf

01.16.12

01.16.12
Atlanta Barbell

Reverse Band Bench
135xwarmup
225×5
315×5
365×3
405×3
435×1
455×0

Kettlebells
20kgx10
24kgx10
28kgx10

SledgeHammers
bunch

Dips
bwx10
1chainx10
2chainsx6
3chainsx4

Standing Abs
50 reps

French Press
80×10
90×4
100×4

Front Raises
20′sx10
25′sx10
30′sx10
35′sx8

Back Raises
30′sx10
35′sx10
40′sx10

2nd week in a row w/ reverse bands… did better than last week.  Good session all in all.  Next week gonna go for a de-load, then its 2-board, floor press, 1 board, lockouts for the next 4 weeks after that. 

01.15.12

01.15.12
Basement

Low Box Squat
135×5
185×5
225×5
275×3
315×3
365×2
405×1
455×1

Deads
135×5
225×5
315×5
405×3
495×2

Calves
225×10
315×10
405×10
495×10

Standing Abs – Regular band
100 total reps

 

This is the 3rd week back at it after 9 month break devoting time to my son, wife and work.  Getting back in the swing.  Sundays ME Squat, Mondays ME Bench(every other week w/ Malcom), Weds DE Squat, Fridays DE Bench.   Looking to compete sometime in the fall.

02.21.11

02.21.11
Atlanta Barbell

Low box squat w/ regular bands
up to 495×1

Speed Deads
315×1 – 8 sets

SS Bar free squats
up to 365×3

02.14.11

02.14.11
Atlanta Barbell

Parellel Box Squats w/ regular bands
barxwarmup
135×5
225×5
315×3
405×1
wraps on
455×1
495×1

Speeds Deads w/ 2 minis on each side
315×1 – 8 sets

Overhead Press
barxwarmup
95×10
135×10
185×5
205×2
225×0

Reverse Hyper
3×10

Sledge on tire
2 or 3 sets

still gettin back in the swing

02.07.11

02.07.11
Atlanta Barbell

High Box Squats w/ regular bands
barxwarmup
135×5
225×5
315×3
405×3
455×1
wraps on
495×1

Speed Deads w/ 2 mini bands on each side
315×1 – 8 sets

Overhead Press
barxwarmup
95×8
135×10 – 3 sets
185×1

Reverse Hyper
3×10

First day back after 2 week break.  Sweated like a pig for most of it, time to get some GPP into the picture.

01.17.11

01.17.11
Atlanta Barbell

Squat
up to 500×1

Bench
up to 400×1

Deads
up to 600×1

last session before the meet.  Worked up to my openers.  Nothin’ to it but to do it.