Z Health 20 minutes
Changed up training supplements based on feedback from Dave Barr in his Anabolic Index books. Read through the first one (the manual) already and really good stuff.
Normally would start Surge/hydro pro 15 minutes before training and finish up after training (sip during training)
Changed to
40 grams hydrolyzed protein, 5 gm BCAAs, 30 gm CHO finished 15 minutes before training (in 1 L water)
During training--water only
15 minutes after training, same as above, but add 5 gm creatine (have been using creatine on training days for a long time now)
Meal 1 hr after post train shake
Also adding in more protein before bed and faster pro in the AM
about 2 weeks ago dropped beta alanine to save some coin. Not sure if it has made any difference or not. Won't know until I add it back in again towards the end/middle of June
KB session (outside, music Hatebreed)
warm up 16 X 5/5, 24 x 5/5
KB snatches, all wts in Kg
3 continuous "rounds"
I)
24 x 12/12
28 x 8/8
32 x 6/6
II
24 x 12/12
28 x 8/8
32 x 6/6
III
24 x 12/12
28 x 5/5
32 x 5/5
Last good sesison (last sesison I was sick and did not finish)
time 17:15 vol 3,656 and density 3.53 kg/sec
This session
goal was to break 17:00 and vol of 4,000 kg
actual 16:30 (cut almost 45 seconds off!!!)
vol 3,964
density 4.00 kg/sec (up about .5 kg/sec!)
First sess done on 4/20 at 3.32 kg/sec density
so up about 17% in 1 month
this includes a stressful month
and dropping beta alanine!
And I was coming off the TSC, so I was training KB work in a higher
rep style, so this was not completely new
Breath hold for Sun night before training 1:08
Sunday, May 18, 2008
5_16_Sat--OFF, Z Health
Survival Z Health--20 minutes
slept 10 hours last night
Nice and cool outside and helped with sleep
Did not sleep the best the previous 2 nights--harder to fall asleep (which is odd for me) Room temp was 72 F, so I realized I sleep better when it is cooler
Mode recovery as always
Sun back to normal
slept 10 hours last night
Nice and cool outside and helped with sleep
Did not sleep the best the previous 2 nights--harder to fall asleep (which is odd for me) Room temp was 72 F, so I realized I sleep better when it is cooler
Mode recovery as always
Sun back to normal
5_16 Friday Random work again
traveling, so hotel gym is pretty cramped.
Pretty similar to yesterdays session, but did stuff I haven't done in a long long time (just for the heck of it)
DB bench
50 X 12
60 X 10 (alternating)
DB floor presses
60 X 10 / 60 x 6 (neutral/normal)
60 x 8 / 60 X 5 (neutral/normal)
2 pt rows
50 x 10/10
50 x 10/10
BW squats
BW x 12,13
Standing hammer curls
40 X 8/8
35 x 8/9
DB lat raises (I think I did them once 2 years ago)
15 X 15
20 x 8
Push ups
BW x 8
Seated alt bicep curls
35 x 8 / 30 x 5
30 x 7 / 25 x 7
Z Health 30 minutes to start
hiked up 9 flights of stairs at the end
Any time I did not have dress shoes on, I would take the stairs (9 flights) up and down.
Back to normal session Sat at home
May is crazy month as at the end of the month I will be at ACSM in Indianapolis, so just need to maintain this month until it calms down in June. Finals too now--ugh
Pretty similar to yesterdays session, but did stuff I haven't done in a long long time (just for the heck of it)
DB bench
50 X 12
60 X 10 (alternating)
DB floor presses
60 X 10 / 60 x 6 (neutral/normal)
60 x 8 / 60 X 5 (neutral/normal)
2 pt rows
50 x 10/10
50 x 10/10
BW squats
BW x 12,13
Standing hammer curls
40 X 8/8
35 x 8/9
DB lat raises (I think I did them once 2 years ago)
15 X 15
20 x 8
Push ups
BW x 8
Seated alt bicep curls
35 x 8 / 30 x 5
30 x 7 / 25 x 7
Z Health 30 minutes to start
hiked up 9 flights of stairs at the end
Any time I did not have dress shoes on, I would take the stairs (9 flights) up and down.
Back to normal session Sat at home
May is crazy month as at the end of the month I will be at ACSM in Indianapolis, so just need to maintain this month until it calms down in June. Finals too now--ugh
5_15 Bench, random work
Random work at the gym today
DB flat bench
40 X 15
45 X 12
55 X 11
60 x 10
DB Rows
55 X 15
55 X 14
65 x 13
Standing calf raises
BW x 12 for 3 sets
Push ups
BW X 12 for 2 sets
BW X 10 (feet elevated)
BW squats (all the way down)
BW x 13 to 15 for 3 sets
Z Health before 30 minutes
Cardio--hiked up 9 flights of stairs :)
DB flat bench
40 X 15
45 X 12
55 X 11
60 x 10
DB Rows
55 X 15
55 X 14
65 x 13
Standing calf raises
BW x 12 for 3 sets
Push ups
BW X 12 for 2 sets
BW X 10 (feet elevated)
BW squats (all the way down)
BW x 13 to 15 for 3 sets
Z Health before 30 minutes
Cardio--hiked up 9 flights of stairs :)
Tuesday, May 13, 2008
5_13 KB session, ealry AM
Thought I would try an early AM KB session
Probably not the best idea considering I am still a little sick,
although I felt better
KB session
KB Snatch
3 rounds
I
24 x 12/12
28 x 8/8
32 x 5/5
II
24 x 12/12
28 x 7/7
32 x 5/5
III
24 x 11/11
shut it down, felt like crap, low back suddenly got tighter
ugh. Should have skipped today. Live and learn
Did not run stats since did not make it
total time 15:45
Probably not the best idea considering I am still a little sick,
although I felt better
KB session
KB Snatch
3 rounds
I
24 x 12/12
28 x 8/8
32 x 5/5
II
24 x 12/12
28 x 7/7
32 x 5/5
III
24 x 11/11
shut it down, felt like crap, low back suddenly got tighter
ugh. Should have skipped today. Live and learn
Did not run stats since did not make it
total time 15:45
5_12_ Monday--OFF sick
Still sick and felt like dog poo.
Slept 10.5 hours and felt good
Had a wake up call from Hawaii at 4am (on call) so up for 30 minutes
Slept 10.5 hours and felt good
Had a wake up call from Hawaii at 4am (on call) so up for 30 minutes
5_9 Deadlift night at the Press
Lots of people for DL at the Press! The fridays (Aaron and Fawn), their friend Vicki, my girlfriend Jodie, myself and a client Jake all showed up for some pulls. Whooo ha.
Overall went pretty good considering I just did DLs on Wed and since this was a high volume week I decided to try DLs again.
135 x 5
225 x 3
315 x 1 (5,1)
335 X 1 (6,3)
335 x 1 (8,3) Lh up
355 x 1 (7,3) Rh up
365 x 1 (8,3) Lh up
385 X 1 (8,3) Lh up---had to work to keep my pelvis in the same spot and not move my
head back and just look up with my eyes, L QL a little tight
afterwards and shut it down., felt great up until then
Felt good that I got 385, so 20 lbs off my PR
Random stuff
Rev Hypers 45 X 5-8 reps 2 sets
--never tried them before--really hits the glutes and hammie s(duh I know)
Face pulls, seated rows, a few chins and pull ups.
Good times!
Overall went pretty good considering I just did DLs on Wed and since this was a high volume week I decided to try DLs again.
135 x 5
225 x 3
315 x 1 (5,1)
335 X 1 (6,3)
335 x 1 (8,3) Lh up
355 x 1 (7,3) Rh up
365 x 1 (8,3) Lh up
385 X 1 (8,3) Lh up---had to work to keep my pelvis in the same spot and not move my
head back and just look up with my eyes, L QL a little tight
afterwards and shut it down., felt great up until then
Felt good that I got 385, so 20 lbs off my PR
Random stuff
Rev Hypers 45 X 5-8 reps 2 sets
--never tried them before--really hits the glutes and hammie s(duh I know)
Face pulls, seated rows, a few chins and pull ups.
Good times!
5_10 DE Bench
Early AM session was the only time we could get it in. Not used to lifting in the AM.
DE Bench (doubled mini bands)
45 x 8
95 x 5 for 3 sets, focus on speed
KB Press
16 kg x 9/9
24 kg x 4/4
Both of us were toast, so shut it down
DE Bench (doubled mini bands)
45 x 8
95 x 5 for 3 sets, focus on speed
KB Press
16 kg x 9/9
24 kg x 4/4
Both of us were toast, so shut it down
Friday, May 9, 2008
5_8 ME Bench
Took a 30 min nap at lunch (recovery mode)
Still feeling tired--ugh
ME Bench night
high volume week 3
goal--get in as much specific bench work as possible
Music Pantera and Strapping Young Lad
Flat Bench
competition grip
warm up 45 X 12, 95 x 6, 135 x5, 155 x2 all touch and go
1 185 x 1 (all after here done with audible commands
and a full pause) (6,3) (RPE, threat)
2 190 x 1 (6, 3)
3 195 x 1 (8,3) felt like a good working wt
4 195 X 1 (7,3)
5 195 x 1(7,3)
6 200 x 1 (8,4)
7 225 x iso hold at just short of lock out
for 4 seconds
no startle--relaxed breathing
8 200 X 1 (7,3)
switched to middle finger at rings
9 160 X 1 +1
partner applied isometric at about 4 inches off chest
and then completed 1 more rep
2 board press
185 x 3 (9,4)
pinkys at ring
felt much slower and harder than normal, skipped other sets
Ring Rows
rings at about 2-3 inches above bottom support for bench
palms face each other, feet up on bench BW x 8
same but rt foot up only BW X3
same but left foot up only BW x2 (much harder than rt)
palms up, feet up on bench BW x5
Push ups to rings
partner holds feet, so done to parrallel BW x 3
angled Bw X 8
done
Still feeling tired--ugh
ME Bench night
high volume week 3
goal--get in as much specific bench work as possible
Music Pantera and Strapping Young Lad
Flat Bench
competition grip
warm up 45 X 12, 95 x 6, 135 x5, 155 x2 all touch and go
1 185 x 1 (all after here done with audible commands
and a full pause) (6,3) (RPE, threat)
2 190 x 1 (6, 3)
3 195 x 1 (8,3) felt like a good working wt
4 195 X 1 (7,3)
5 195 x 1(7,3)
6 200 x 1 (8,4)
7 225 x iso hold at just short of lock out
for 4 seconds
no startle--relaxed breathing
8 200 X 1 (7,3)
switched to middle finger at rings
9 160 X 1 +1
partner applied isometric at about 4 inches off chest
and then completed 1 more rep
2 board press
185 x 3 (9,4)
pinkys at ring
felt much slower and harder than normal, skipped other sets
Ring Rows
rings at about 2-3 inches above bottom support for bench
palms face each other, feet up on bench BW x 8
same but rt foot up only BW X3
same but left foot up only BW x2 (much harder than rt)
palms up, feet up on bench BW x5
Push ups to rings
partner holds feet, so done to parrallel BW x 3
angled Bw X 8
done
Thursday, May 8, 2008
5_7 OFF
Had planned some sprints, but my day went a little longer and I was tired and decided to go to bed. Still feel like I can't get enough sleep at night.
Did some Z for about 15 minutes and lights out by 10pm
Did some Z for about 15 minutes and lights out by 10pm
Tuesday, May 6, 2008
5_6 lunch session, PM squat/DL
I will be recording my sleep too
Sleep 7 hours, work up with alarm, work up once during the night
Lunch session
Z Health 30 min
Athletic Ready Stance work mostly
Some eye tracking
Training (done in circuit style, low RPE, low threat, short rest)
DB flat bench (alternate pressing motion--one at a time)
35 X 12/12
45 X 10/10
50 X 8/8
DB 2 point row
35 X 11/11
40 x 10/10
DB standing hammer curl
35 X 7/7
Left leg in front, rot left
30 X 7/7
BW Squat (arms out in front)
BW X 12
BW x12 12
Played around with moving my eyes up when I was coming up--felt pretty good
PM Session (high vol week 3)
Music--Testament--new one (it rocks!!)
Plan is Squat 5 x5 and
DL 7 sets < 90% 1 RM
Actual
Z 10 minutes
--alternated squats and DLs once warmed up on DLs
DLs (conventional)
135 X5
185 X2/2 R/Lhp
225 X 1/1 R/Lhp
275 x 1/1 R/Lhp
315 X1 Rh up (6,3) all were done with an athletic ready stance, middle of foot under knurling of bar (outside shoulder width)
335 X 1 Lh up (7,4) moved back to a standard set up, feet under hip
335 X 1 Rh up (7,3)
335 X 1 Lhup (8,4) moved feet out a bit
335 X 1 Rh up (8,5)
335 X 1 Lh up (8, 5)
335 x 1 Rh up (9,6)
385 x iso hold 4 sec Lh up and eyes up position
--overall movement felt ok, just weak. felt pretty tired overall too
Squats
warm u
all done to high box--17.5 inches
measured and I need about 12-13 inch high box to be below parrallel--need to work on getting an adjustable box (will make one this summer)
135 X 6
155 X 6
175 x 4 (7,3)
175 x 3 (7,4)
175 x 3 (7,5)
movement felt good this time and worked on moving my eyes up as I came up off the bench and that seemed to help
done in socks only
Music Bleeding Through and Scars of Tomorrow
Sleep 7 3/4 hours woke up to alarm clock and woke up once dur night
Sleep 7 hours, work up with alarm, work up once during the night
Lunch session
Z Health 30 min
Athletic Ready Stance work mostly
Some eye tracking
Training (done in circuit style, low RPE, low threat, short rest)
DB flat bench (alternate pressing motion--one at a time)
35 X 12/12
45 X 10/10
50 X 8/8
DB 2 point row
35 X 11/11
40 x 10/10
DB standing hammer curl
35 X 7/7
Left leg in front, rot left
30 X 7/7
BW Squat (arms out in front)
BW X 12
BW x12 12
Played around with moving my eyes up when I was coming up--felt pretty good
PM Session (high vol week 3)
Music--Testament--new one (it rocks!!)
Plan is Squat 5 x5 and
DL 7 sets < 90% 1 RM
Actual
Z 10 minutes
--alternated squats and DLs once warmed up on DLs
DLs (conventional)
135 X5
185 X2/2 R/Lhp
225 X 1/1 R/Lhp
275 x 1/1 R/Lhp
315 X1 Rh up (6,3) all were done with an athletic ready stance, middle of foot under knurling of bar (outside shoulder width)
335 X 1 Lh up (7,4) moved back to a standard set up, feet under hip
335 X 1 Rh up (7,3)
335 X 1 Lhup (8,4) moved feet out a bit
335 X 1 Rh up (8,5)
335 X 1 Lh up (8, 5)
335 x 1 Rh up (9,6)
385 x iso hold 4 sec Lh up and eyes up position
--overall movement felt ok, just weak. felt pretty tired overall too
Squats
warm u
all done to high box--17.5 inches
measured and I need about 12-13 inch high box to be below parrallel--need to work on getting an adjustable box (will make one this summer)
135 X 6
155 X 6
175 x 4 (7,3)
175 x 3 (7,4)
175 x 3 (7,5)
movement felt good this time and worked on moving my eyes up as I came up off the bench and that seemed to help
done in socks only
Music Bleeding Through and Scars of Tomorrow
Sleep 7 3/4 hours woke up to alarm clock and woke up once dur night
5_5 Back on Track==KB session
Note--stopped beta alanine on 4_25
KB Session
Music--Pantera live
KB warm up
3 rounds
24 kg X 11/11
28 x 8/8
32 x 5/5
24 x 11/11
28 x 8/8
32 x 5/5
24 x 11/11
28 x 5/5
32 x 4/4
Past numbers for this type of session
Total time 17:31
Total vol 3,486 KGs
Density (vol/time)= 3.32 kg/sec
New numbers
Total time 17:15 (16 sec less)
Total vol 3,656 kg (about 200 kg more)
Density = 3.53 kg/sec (up about .20 kg/sec)
Felt good and went better than expected considering the time off. CRF usually falls like a stone
From not training.
KB Session
Music--Pantera live
KB warm up
3 rounds
24 kg X 11/11
28 x 8/8
32 x 5/5
24 x 11/11
28 x 8/8
32 x 5/5
24 x 11/11
28 x 5/5
32 x 4/4
Past numbers for this type of session
Total time 17:31
Total vol 3,486 KGs
Density (vol/time)= 3.32 kg/sec
New numbers
Total time 17:15 (16 sec less)
Total vol 3,656 kg (about 200 kg more)
Density = 3.53 kg/sec (up about .20 kg/sec)
Felt good and went better than expected considering the time off. CRF usually falls like a stone
From not training.
4_25--May 5 Survival Z, OFF, high stress, hip issue
Tons of stuff that had to be done within tight deadlines=forced time off
Lots of stress, bad nutrition (food prep was not done)
Survival Z Health
Wed night was the worst and resulted in only 2 hours of sleep
That set me back until that Sat before I felt recovered
Managed to tweak my right hip and neck after a kiteboarding crash
(water is stupid cold, thank God for dry suites)
Lots of Z, proteolytic enzymes and it was back to normal within 2 days
Think it was my RF as I could not lift my hip "up" in a standing position wtihout
Pain
Slept 10 hours Sat night and 10 hours that Sunday night,
Made sure I had all my food ready to go by Monday
Funny how it all adds up!
Lots of stress, bad nutrition (food prep was not done)
Survival Z Health
Wed night was the worst and resulted in only 2 hours of sleep
That set me back until that Sat before I felt recovered
Managed to tweak my right hip and neck after a kiteboarding crash
(water is stupid cold, thank God for dry suites)
Lots of Z, proteolytic enzymes and it was back to normal within 2 days
Think it was my RF as I could not lift my hip "up" in a standing position wtihout
Pain
Slept 10 hours Sat night and 10 hours that Sunday night,
Made sure I had all my food ready to go by Monday
Funny how it all adds up!
4_24 Z at work, Bench PM sess
Z Health at work
45 minutes
No lifting
Mostly I Phase work--random lunge positions
PM Session--ME Bench
Z NWU 1/2 10 minutes
Flat bench
Warm up
185 X 1 (6,2)
190 x 1 (6,2)
195 x 1 (6, 2)
200 x 1 (6,2) RPE stayed the same, threat was low and I felt great, so I kept increasing the weight
205 x 1 (7,3)
210 x 1 (7,4)
Almost went for a PR attempt, but decided to end it there
2 board press
185 X miss--not sure what the hell happened here. I had to keep moving my left hand around
To get to the correct mark on the bar and I think I was completely out of place and my left arm
Felt odd and I just set it on the pins and partner took it.
185 X 3 (pinkys at line)--went fine.
3 board, pinkys at line 205 X 1
Rev Ring Rows (palms face each other) BW x 6
Movement dropped
Rows but with feet on bench
BW X6
Tried a second set and movement dropped.
Called it a night
45 minutes
No lifting
Mostly I Phase work--random lunge positions
PM Session--ME Bench
Z NWU 1/2 10 minutes
Flat bench
Warm up
185 X 1 (6,2)
190 x 1 (6,2)
195 x 1 (6, 2)
200 x 1 (6,2) RPE stayed the same, threat was low and I felt great, so I kept increasing the weight
205 x 1 (7,3)
210 x 1 (7,4)
Almost went for a PR attempt, but decided to end it there
2 board press
185 X miss--not sure what the hell happened here. I had to keep moving my left hand around
To get to the correct mark on the bar and I think I was completely out of place and my left arm
Felt odd and I just set it on the pins and partner took it.
185 X 3 (pinkys at line)--went fine.
3 board, pinkys at line 205 X 1
Rev Ring Rows (palms face each other) BW x 6
Movement dropped
Rows but with feet on bench
BW X6
Tried a second set and movement dropped.
Called it a night
4-22 Tues Squats/ KB press at lunch, DLs PM sess
During the day at lunch
Warm up
Squat to box 2 inches below parallel
Back Squat
95 X 4
Front squat
95 X 4
Back squat
115 X 4 --felt like crap, movement dropped,
Overall session felt not so good. Did some more Z and did not help. Felt tired and movement was not the best, so called it a day and will be back for a PM session
PM Session DLs
Z Helath NWU in DL position--widen stance out to athletic ready (so just outside of shoulders)
Music--Six Feet Under
DLs
135 X5
185 X 4
225 X 3
275 X 2
All were done with Rt hand up
315 X 1 LH up (left hand) up
335 X 1 Rh up (6,2)
345 X 1 LH up (8,3)
365 x 1 LH up MISS--hams felt sore and tired. On further inspection I think it just felt "hard" and I quit. I got it to my knees and there is no excuse for not locking it out at that point. I will blame it on my new stance and low reps from that point--hehehe. Now I was pissed and cooled off and tried it again. Increased the volume on the music--one of the best things about training in my garage!!
365 X 1 made it--slowed down to a crawl at the same point but I was able to hold my form and lock it out (partner verified form). Shut it down and end on a good note
Supported Pistols
Left leg only
BX x 6
BW x 8
Very slight knee pain, did some Z knee circles and went away. Done
Warm up
Squat to box 2 inches below parallel
Back Squat
95 X 4
Front squat
95 X 4
Back squat
115 X 4 --felt like crap, movement dropped,
Overall session felt not so good. Did some more Z and did not help. Felt tired and movement was not the best, so called it a day and will be back for a PM session
PM Session DLs
Z Helath NWU in DL position--widen stance out to athletic ready (so just outside of shoulders)
Music--Six Feet Under
DLs
135 X5
185 X 4
225 X 3
275 X 2
All were done with Rt hand up
315 X 1 LH up (left hand) up
335 X 1 Rh up (6,2)
345 X 1 LH up (8,3)
365 x 1 LH up MISS--hams felt sore and tired. On further inspection I think it just felt "hard" and I quit. I got it to my knees and there is no excuse for not locking it out at that point. I will blame it on my new stance and low reps from that point--hehehe. Now I was pissed and cooled off and tried it again. Increased the volume on the music--one of the best things about training in my garage!!
365 X 1 made it--slowed down to a crawl at the same point but I was able to hold my form and lock it out (partner verified form). Shut it down and end on a good note
Supported Pistols
Left leg only
BX x 6
BW x 8
Very slight knee pain, did some Z knee circles and went away. Done
4_21 Mon TGUs and Swings
Z Health 25 minutes
Lots of Z on neck, scar release while on back, eyes closed
TGUs and Swings
Music--Testament live
20 min sess
KB swings
28kg X 16 (5,1)
28 x 8/8 1 hand
32 X 7/7 1 hand
TGUs
16 X 2/2
24 X 1,1 barefoot
28 x stopped,felt like crap--movement dropped
Bottoms up press
16 X 2
24 X isohold at bottom position for time--movement dropped, done for the day
Lots of Z on neck, scar release while on back, eyes closed
TGUs and Swings
Music--Testament live
20 min sess
KB swings
28kg X 16 (5,1)
28 x 8/8 1 hand
32 X 7/7 1 hand
TGUs
16 X 2/2
24 X 1,1 barefoot
28 x stopped,felt like crap--movement dropped
Bottoms up press
16 X 2
24 X isohold at bottom position for time--movement dropped, done for the day
4_21 Mon
Z Health 25 minutes
Lots of Z on neck, scar release while on back, eyes closed
TGUs and Swings
Music--Testament live
20 min sess
KB swings
28kg X 16 (5,1)
28 x 8/8 1 hand
32 X 7/7 1 hand
TGUs
16 X 2/2
24 X 1,1 barefoot
28 x stopped,felt like crap--movement dropped
Bottoms up press
16 X 2
24 X isohold at bottom position for time--movement dropped, done for the day
Lots of Z on neck, scar release while on back, eyes closed
TGUs and Swings
Music--Testament live
20 min sess
KB swings
28kg X 16 (5,1)
28 x 8/8 1 hand
32 X 7/7 1 hand
TGUs
16 X 2/2
24 X 1,1 barefoot
28 x stopped,felt like crap--movement dropped
Bottoms up press
16 X 2
24 X isohold at bottom position for time--movement dropped, done for the day
4_20 Sun KB work
Z NWU 1/2
Outside
Music--Testament
All done from athletic ready stance
KB warm up
3 rounds
24 kg X 10/10
28 x 8/8
32 x 5/5
24 x 10/10
28 x 7/7
32 x 5/5
24 x 10/10
28 x 5/5
32 x 4/4
Total time 17:31
Total vol 3,486 KGs
Density (vol/time)= 3.32 kg/sec
Outside
Music--Testament
All done from athletic ready stance
KB warm up
3 rounds
24 kg X 10/10
28 x 8/8
32 x 5/5
24 x 10/10
28 x 7/7
32 x 5/5
24 x 10/10
28 x 5/5
32 x 4/4
Total time 17:31
Total vol 3,486 KGs
Density (vol/time)= 3.32 kg/sec
4_18 DE bench
Z warm up
Flat bench with mini bands doubled
95 X 4, X6, X6, X 6
KB banded bench
16kb KBs plus bar X 10, X 10
Random sandbag work (80 lb bag) rows, throws, step ups
Flat bench with mini bands doubled
95 X 4, X6, X6, X 6
KB banded bench
16kb KBs plus bar X 10, X 10
Random sandbag work (80 lb bag) rows, throws, step ups
4_16_2008 ME Bench
Flat bench
Warm up
185 X 1
185 X 1 with pause (6,2)
190 X 1 with pause (7,3)
190 X 1 same
190 X 1 same
210 x iso hold at lock out for 4 sec
2 board 185 X 4 pinkys at line--PR by one rep (9,5)
Floor press 135 X12
155 X 6
Ring rows (rings about 3-4 inches from the bar)
Various grips 3 sets X 10-13 reps
Warm up
185 X 1
185 X 1 with pause (6,2)
190 X 1 with pause (7,3)
190 X 1 same
190 X 1 same
210 x iso hold at lock out for 4 sec
2 board 185 X 4 pinkys at line--PR by one rep (9,5)
Floor press 135 X12
155 X 6
Ring rows (rings about 3-4 inches from the bar)
Various grips 3 sets X 10-13 reps
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