Conventional Deadlifts: 155x5 185x5, 215x5x5
Seated Calf Raises: 50x5x7. 3-second hold at the bottom and top of the motion.
Hoist Seated leg Curls: 55x5x5
45-degree Hyper: sets of 7, 6, 5, 4 reps
Finisher (Ladders)(Superset):
Bulgarian Split Squat (Feet Elevated): 3, 6, 9, 6, 3 reps
Pushups: 3, 6, 9, 6, 3 reps
Did one leg, then the other, then the pushups. Rested 45 seconds between sets.
Band Ab Fallouts: 4 sets of 4
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Monday, February 27, 2012
Upper Body Heavy
All Notation: Weight x Reps x Sets
Close Grip Bench Press: 80x5, 105x5, 130x3, 160x2x3
Nautilus Nitro Pullover: Worked up to 85x6
Assisted Wide Neutral Grip Chinup (Average Bands): sets of 7, 6, 5, 4 reps
Offset DB Farmers Walk: 55 x 4 trips of 30 yards each arm
Finisher:
Jacobs Ladder: 7 intervals, 1 minute on/1 minute off
MarPo Kinetics Rope Pull Machine: 7 intervals, 1 minute on/1 minute off
Close Grip Bench Press: 80x5, 105x5, 130x3, 160x2x3
Nautilus Nitro Pullover: Worked up to 85x6
Assisted Wide Neutral Grip Chinup (Average Bands): sets of 7, 6, 5, 4 reps
Offset DB Farmers Walk: 55 x 4 trips of 30 yards each arm
Finisher:
Jacobs Ladder: 7 intervals, 1 minute on/1 minute off
MarPo Kinetics Rope Pull Machine: 7 intervals, 1 minute on/1 minute off
Wednesday, February 08, 2012
Week 1: ME Squat
Yesterday I started running again. 8 intervals of 1 minute running at 6.2 MPH and 1.5 minutes walking at 3.5 MPH.
Today:
Superset:
15" Box Squats: 45x5, 75x5, 105x5, 135x5, 165x5, 195x5, 225x5.
Single/Double Calf Raises: 7 sets to failure
Superset:
GHR: 5 sets of 6
Assisted Pistols (Average Bands): 5 singles
SSB Arched Back GM: Bar for 8 reps, 100x8, 120x8
Blast Strap Ab Fallouts: 4 sets of 4
Today:
Superset:
15" Box Squats: 45x5, 75x5, 105x5, 135x5, 165x5, 195x5, 225x5.
Single/Double Calf Raises: 7 sets to failure
Superset:
GHR: 5 sets of 6
Assisted Pistols (Average Bands): 5 singles
SSB Arched Back GM: Bar for 8 reps, 100x8, 120x8
Blast Strap Ab Fallouts: 4 sets of 4
Monday, February 06, 2012
Week 1: DE Bench
So, where have I been?
I took a two week vacation New Years Eve, then two weeks of not being motivated enough to do much of anything.
I tested myself on 4 lifts during the week: the dumbbell shoulder press, the conventional deadlift, 14" box squat, and the flat bench press. The numbers are pretty sorry. So was my speed on all of it. So I am switching back to a Westside template. And we'll see how it goes.
My number's in the 3 lifts I want to improve most, to start: 195 for the bench press, 285 for the conventional deadlift, and 260 for the 14" box squat.
All Notation: Weights x Reps x Sets
Flat Bench Press (60% of 1RM): 75x3, 95x3, 115x3x8
DB Shoulder Press: 30x8x3
Assisted Chinups (Average bands): sets of 7, 6, 5 reps
DB Rows (Elbows Out)(Test): 20x5, 25x5, 30x5, 35x5, 40x5, 45x5, 50x2.
Did not do snatch grip deadlifts, since I had tested the deadlifts yesterday. Will start adding metabolic work tomorrow.
I took a two week vacation New Years Eve, then two weeks of not being motivated enough to do much of anything.
I tested myself on 4 lifts during the week: the dumbbell shoulder press, the conventional deadlift, 14" box squat, and the flat bench press. The numbers are pretty sorry. So was my speed on all of it. So I am switching back to a Westside template. And we'll see how it goes.
My number's in the 3 lifts I want to improve most, to start: 195 for the bench press, 285 for the conventional deadlift, and 260 for the 14" box squat.
All Notation: Weights x Reps x Sets
Flat Bench Press (60% of 1RM): 75x3, 95x3, 115x3x8
DB Shoulder Press: 30x8x3
Assisted Chinups (Average bands): sets of 7, 6, 5 reps
DB Rows (Elbows Out)(Test): 20x5, 25x5, 30x5, 35x5, 40x5, 45x5, 50x2.
Did not do snatch grip deadlifts, since I had tested the deadlifts yesterday. Will start adding metabolic work tomorrow.
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