Tuesday, September 07, 2010

Week 1: EliteFTS Beginners Manual

Today, I completed the first week of the EliteFTS Beginners Manual template. Took a few weeks for me to get it going, though. I was experimenting with my lifts and was trying to decide between doing 5/3/1 or Built Like a Badass. But I've felt for a while that I had no more pop in any of my lifts, and I wanted to do different lifts for a change.

September 01: DE Bench Press (Weight x Reps x Sets)
Dynamic Bench Press w/1 pair Chains: 75x3, 95x3, 115x3 135x3x8
4-Board Bench Press: 135x3, 160x3, 185x3
EZ Bar Push Press: 95x10x3
Underhand Barbell Rows: 135x5x3
Triceps Pushdowns (Light Bands): 4 sets of 8
Reverse Curls: 45x8x4

September 02: ME Squat/Deadlift (Weight x Reps x Sets)
12" Close Stance Box Squats (Touch&Go): 95x5, 125x5, 155x5, 185x5, 215x5, 245x5 (5RM), 265x1 (I started getting the shakes on the second rep and stopped).
Assisted Glute Ham Raises (5 sets of 5)
BWT Cossack Squats: 5 sets of 4. Felt I needed looser hips and more lateral strength. I so suck at these.

September 06: ME Bench Press (Weight x Reps x Sets):
Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM), 185x3.
Assisted Pullups (Light/Monster Mini Bands):5 sets of 5
3-Way Shoulder Raises: 3x20x3
DB Elbows Out Extensions: 15x10x3
DB Preacher Curls: 15x10x3. Easy Stuff just to ease my arms back in.

September 07: DE Squat/Deadlift (Weight x Reps x Sets):
Parallel Box Squats w/2 Pairs Chains: 115x2, 145x2, 175x2x10
Conventional Deadlift: 225x1x10


Anonymous said...

That looks awesome.
Also, just googled cossack squats. Cool! I always thought of this as a dynamic stretch; never considered that it could be a lateral strength exercise.

Alberto said...

I got it from the website for the Diesel Crew:


I've even seen this done with kettlebells, which I remember you like to use. I felt that I needed something to help my hips and this fit the bill.