29 September 2011
Back squat:
Bar x 2 sets x 5
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
350 lbs. x 1
395 lbs. x 1
420 lbs. x 1
Paused squat 320 lbs. x 5 (this time I actually managed to pause 4 out of the 5)
Deadlift:
285 lbs. 4x4
320 lbs. 2x2
Did some easy pulls, all with double overhand grip, just to keep the back conditioned.
Bent-over row 135 lbs. x 2 x 5 reps, 185 lbs. x 1 x 5 reps
HammerStrength seated row 2 sets x 8
Calf raise 2 x 15 reps
Incline ab board situps, weighted (heavy) 3 sets
Side bends w. kettlebells 2 sets
Thursday, September 29, 2011
Tuesday, September 27, 2011
Squat Training - Week 4, Day 1 of 4-Week Cycle
27 September 2011
Back squat:
Bar x 5 x 2 sets
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
350 lbs. x 1
395 lbs. x 1
420 lbs. x 1
370 lbs. x 4
380 lbs. x 2
390 lbs. x 2
400 lbs. x 2
410 lbs. x 1
I knew I could not finish the reps prescribed by the program, at least not to proper depth, so I did 4-2-2-2-1 instead of 5-4-3-2-1.
Paused squats 320 lbs. x 5 (not much of a pause unfortunately, this was more like a regular set w. 320).
Incline ab board situps 3 sets heavy
Side bends w. kettlebells 3 sets, progressively heavier
Leg extension 1 x 10
Leg curl 2 x 10
Calf raise 1 x 15
Back squat:
Bar x 5 x 2 sets
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
350 lbs. x 1
395 lbs. x 1
420 lbs. x 1
370 lbs. x 4
380 lbs. x 2
390 lbs. x 2
400 lbs. x 2
410 lbs. x 1
I knew I could not finish the reps prescribed by the program, at least not to proper depth, so I did 4-2-2-2-1 instead of 5-4-3-2-1.
Paused squats 320 lbs. x 5 (not much of a pause unfortunately, this was more like a regular set w. 320).
Incline ab board situps 3 sets heavy
Side bends w. kettlebells 3 sets, progressively heavier
Leg extension 1 x 10
Leg curl 2 x 10
Calf raise 1 x 15
Monday, September 26, 2011
Bench Press - Partials Training
26 September 2011
Decided to incorporate some partial bench presses in my training program after reading several articles on ditillo2.blogspot.com on this type of training. I will do partials on one press day and full bench presses (mostly singles) on another. The two dead-stop positions worked in the partial BP will be:
2-3 inches off the chest (upper arms parallel to the floor), flat back and as little leg drive as possible: this will work that toughest of areas, the position in which the bar has left the chest but cannot rely on the thrust provided by the pectorals and upper back. It is a tremendously difficult position to press from and poundages are considerably reduced. I have discovered that I rely too much on momentum off the chest to blast through this sticking point - time to build some actual strength.
6-7 inches off the chest - this is where the triceps take over. Again, flat back and minimal leg drive. This position is slightly easier but forces one to work the transition from the blast off the chest to the successful lockout by the arms.
So today I did:
Position 1:
135 lbs. x 10
175 lbs. x 10
250 lbs. x 3
265 lbs. x 3 x 3 sets
Position 2:
275 lbs. x 1
285 lbs. x 1
300 lbs. x 1
315 lbs. x 1
320 lbs. x 1 x 4 sets
Close-grip 225 lbs. x 10, Pos. 2.
Each rep was done from full stop and full relaxation of the muscles.
This was tough and considerably less than I can press full-range. The thing I love about dead-stop bench presses is that there is no way to cheat - you either press the weight or you don't. Upper body was pumped much more thoroughly than ever before from bench pressing.
Tried to follow up with some incline bench rack presses from chin level, hit 205x3 and 225x1 and called it a day.
Pullups 3 sets x 8
HammerStrength machine rows 2 sets
Two-DB bicep curls 3 sets
Tricep pushdowns 2 sets
Incline ab board situps 1 set x 12
Decided to incorporate some partial bench presses in my training program after reading several articles on ditillo2.blogspot.com on this type of training. I will do partials on one press day and full bench presses (mostly singles) on another. The two dead-stop positions worked in the partial BP will be:
2-3 inches off the chest (upper arms parallel to the floor), flat back and as little leg drive as possible: this will work that toughest of areas, the position in which the bar has left the chest but cannot rely on the thrust provided by the pectorals and upper back. It is a tremendously difficult position to press from and poundages are considerably reduced. I have discovered that I rely too much on momentum off the chest to blast through this sticking point - time to build some actual strength.
6-7 inches off the chest - this is where the triceps take over. Again, flat back and minimal leg drive. This position is slightly easier but forces one to work the transition from the blast off the chest to the successful lockout by the arms.
So today I did:
Position 1:
135 lbs. x 10
175 lbs. x 10
250 lbs. x 3
265 lbs. x 3 x 3 sets
Position 2:
275 lbs. x 1
285 lbs. x 1
300 lbs. x 1
315 lbs. x 1
320 lbs. x 1 x 4 sets
Close-grip 225 lbs. x 10, Pos. 2.
Each rep was done from full stop and full relaxation of the muscles.
This was tough and considerably less than I can press full-range. The thing I love about dead-stop bench presses is that there is no way to cheat - you either press the weight or you don't. Upper body was pumped much more thoroughly than ever before from bench pressing.
Tried to follow up with some incline bench rack presses from chin level, hit 205x3 and 225x1 and called it a day.
Pullups 3 sets x 8
HammerStrength machine rows 2 sets
Two-DB bicep curls 3 sets
Tricep pushdowns 2 sets
Incline ab board situps 1 set x 12
Saturday, September 24, 2011
Squat Training - Week 3, day 2 of 4-Week Cycle
24 September 2011
Back squat:
Bar x 2 sets x 5
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
340 lbs. x 1
385 lbs. x 1
410 lbs. x 1
Paused squats 310 lbs. x 5
Deadlifts - worked up to a light single with 365 lbs., then did a few sets of deficit deadlifts standing on a platform, the heaviest set being 295 lbs. x 2. This doesn't seem like much weight but for a guy with T-Rex arms like mine breaking the bar off the floor in a deficit deadlift is hard as hell on the lower back.
Hack squats 2 sets x 10
Weighted back raises 1 set x 10
Calf raise, standing, 1x20, 1x15
Back squat:
Bar x 2 sets x 5
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
340 lbs. x 1
385 lbs. x 1
410 lbs. x 1
Paused squats 310 lbs. x 5
Deadlifts - worked up to a light single with 365 lbs., then did a few sets of deficit deadlifts standing on a platform, the heaviest set being 295 lbs. x 2. This doesn't seem like much weight but for a guy with T-Rex arms like mine breaking the bar off the floor in a deficit deadlift is hard as hell on the lower back.
Hack squats 2 sets x 10
Weighted back raises 1 set x 10
Calf raise, standing, 1x20, 1x15
Friday, September 23, 2011
Cable Pulls and Handstand Pushups
23 September 2011
A quick workout consisting of cable pulls and HSPUs (the latter assisted, feet against wall).
Front chest pull RYR x 12 reps
Assisted HSPU x 5 reps
Overhead downward pull YRY x 10 reps
Asissted HSPU x 5
One-arm front pulldown double yellows x 10 reps
Assisted HSPUs x 5
A quick workout consisting of cable pulls and HSPUs (the latter assisted, feet against wall).
Front chest pull RYR x 12 reps
Assisted HSPU x 5 reps
Overhead downward pull YRY x 10 reps
Asissted HSPU x 5
One-arm front pulldown double yellows x 10 reps
Assisted HSPUs x 5
Thursday, September 22, 2011
Bench Press Training - Singles Session
22 September 2011
The goal today was to get in ten perfect singles with a moderate weight in order to groove technique and proper tension.
Bench press - quick warmup, then 285 lbs. x 10 sets x 1
Pullups 3 sets x 8
Bent-over rows - 135x8, 185x5, 235x5, 245x5
Overhead press - 135x3, 155x3, 165x2, 175x1, 185x1, 205x1
Two-DB bicep curls 3 sets
Two-DB combo - front and lateral raise 2 sets
Two-DB bench flyes 1 set x 10
Hanging leg raises 2 sets x 10
Two-DB hammer curl 1 set x 8
The goal today was to get in ten perfect singles with a moderate weight in order to groove technique and proper tension.
Bench press - quick warmup, then 285 lbs. x 10 sets x 1
Pullups 3 sets x 8
Bent-over rows - 135x8, 185x5, 235x5, 245x5
Overhead press - 135x3, 155x3, 165x2, 175x1, 185x1, 205x1
Two-DB bicep curls 3 sets
Two-DB combo - front and lateral raise 2 sets
Two-DB bench flyes 1 set x 10
Hanging leg raises 2 sets x 10
Two-DB hammer curl 1 set x 8
Wednesday, September 21, 2011
Squat Training - Week 3, Day 1 of 4-Week Program
20 September 2011
Back squat:
bar x 5
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
340 lbs. x 1
385 lbs. x 1
410 lbs. x 1
360 lbs. x 5 (hard as hell, cut depth on two last reps as I was tired - something I don't like to do)
370 lbs. x 4 (same as above)
380 lbs. x 3 (this was doable - no cutting depth)
390 lbs. x 2 (good)
400 lbs. x 1 (tough, but good)
Paused squats 310 lbs. x 5 - was tired by now, so the pause did not amount to much.
This program is murderously hard; hitting a heavy single, backing off a bit and doing multiple reps, then working up to another heavy-ish single really takes it out of you. It was designed for a geared squatter. I'm still making it work, and in a couple of weeks I'll transition to the 3-week cycle, which is more about heavy singles and more merciful on the legs and back.
Hack squat 2 plates (total, not per side) x 3 sets x 10
Calf raise, standing, x 20, x 15
Leg curl 3 sets x 10
Incline ab board situp 3 sets x 12
Back squat:
bar x 5
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
340 lbs. x 1
385 lbs. x 1
410 lbs. x 1
360 lbs. x 5 (hard as hell, cut depth on two last reps as I was tired - something I don't like to do)
370 lbs. x 4 (same as above)
380 lbs. x 3 (this was doable - no cutting depth)
390 lbs. x 2 (good)
400 lbs. x 1 (tough, but good)
Paused squats 310 lbs. x 5 - was tired by now, so the pause did not amount to much.
This program is murderously hard; hitting a heavy single, backing off a bit and doing multiple reps, then working up to another heavy-ish single really takes it out of you. It was designed for a geared squatter. I'm still making it work, and in a couple of weeks I'll transition to the 3-week cycle, which is more about heavy singles and more merciful on the legs and back.
Hack squat 2 plates (total, not per side) x 3 sets x 10
Calf raise, standing, x 20, x 15
Leg curl 3 sets x 10
Incline ab board situp 3 sets x 12
Upper Body Maintenance - Overhead and Bench Press
19 September 2011
Taking a break from the usual routine after completing the second run-through of the Ed Coan bench press program. Today I did some heavy overhead presses for reps (I've mostly been doing singles lately) and some moderate-weight bench presses.
Overhead press from rack:
warmup - triples and doubles
185 lbs. x 2
205 lbs. x 5
205 lbs. x 5
205 lbs. x 3
Pullups 3 sets x 8 reps
Bench press 275 lbs. x 5, x 3, x 3 (this is actually pretty good - after a heavy OH press session the heaviest weight I can bench press is only about 285 - 300 lbs. for a single)
Seated machine rows 3 sets
Two-DB bicep curl 3 sets
Olympic bar skullcrushers 3 sets
Combination of front raise and lateral raise with light dumbbells 2 sets x 10
Pec Deck machine 1 set x 10
Taking a break from the usual routine after completing the second run-through of the Ed Coan bench press program. Today I did some heavy overhead presses for reps (I've mostly been doing singles lately) and some moderate-weight bench presses.
Overhead press from rack:
warmup - triples and doubles
185 lbs. x 2
205 lbs. x 5
205 lbs. x 5
205 lbs. x 3
Pullups 3 sets x 8 reps
Bench press 275 lbs. x 5, x 3, x 3 (this is actually pretty good - after a heavy OH press session the heaviest weight I can bench press is only about 285 - 300 lbs. for a single)
Seated machine rows 3 sets
Two-DB bicep curl 3 sets
Olympic bar skullcrushers 3 sets
Combination of front raise and lateral raise with light dumbbells 2 sets x 10
Pec Deck machine 1 set x 10
Chest Expander Training
16 September 2011
Front chest pull RYR x 10
Overhead downward pull YRY x 10
Back press GYG x 8, GRG x 5
One-arm front pulldown triple oranges x 10 per side
Front lateral raise double oranges x 10
Archer pull double reds x 10 per side
Bicep curl double reds x 10 per side
Front chest pull RYR x 10
Overhead downward pull YRY x 10
Back press GYG x 8, GRG x 5
One-arm front pulldown triple oranges x 10 per side
Front lateral raise double oranges x 10
Archer pull double reds x 10 per side
Bicep curl double reds x 10 per side
Wednesday, September 14, 2011
Overhead Press Training September 13th
13 September 2011
Overhead press from rack:
Warmup - triples/doubles/singles
185 lbs. x 2
205 lbs. x 2
215 lbs. x 1
225 lbs. x 1
240 lbs. x fail
This went better than expected, my upper body still feeling the heavy benching session from Saturday. 240 lbs. is within reach, right now I feel like it's my upper back that's the weak link. I felt my lats flare and fail as the bar reached eye level. More direct work is in order.
Not this week though. I'll be away Friday through Sunday, and have decided to take the rest of the week off. Back to the grind on Monday: heavy overheads and heavy squats, moderate bench press and moderate deadlifts after that. I'll do some heavy cable training before I leave. Good for the upper back - in fact, the best upper back exercises ever.
I am toying with the idea of running another Ed Coan bench press cycle, aiming to hit a new max some time before my Christmas travels. To do that I'd have to start the cycle sometime at the end of September. It's probably too much to ask for, but I've already done two cycles back-to-back which I didn't expect to work, and am very pleased with the results. At the end of the second one I hit 360 instead of 375 (which seems light years away right now), but it's still a good improvement.
Anyway, yesterday I also did:
Pullups/chinups 5x5
Behind-the-neck press, standing 145lbs.x2x2, 165lbs.x2
Bench press 225 lbs. x 8, 245 lbs. x 5 (these felt awful heavy for some reason)
Seated HammerStrength row 2 sets
Standing two-DB curls 3 sets
Tricep pushdowns 1 set
Overhead press from rack:
Warmup - triples/doubles/singles
185 lbs. x 2
205 lbs. x 2
215 lbs. x 1
225 lbs. x 1
240 lbs. x fail
This went better than expected, my upper body still feeling the heavy benching session from Saturday. 240 lbs. is within reach, right now I feel like it's my upper back that's the weak link. I felt my lats flare and fail as the bar reached eye level. More direct work is in order.
Not this week though. I'll be away Friday through Sunday, and have decided to take the rest of the week off. Back to the grind on Monday: heavy overheads and heavy squats, moderate bench press and moderate deadlifts after that. I'll do some heavy cable training before I leave. Good for the upper back - in fact, the best upper back exercises ever.
I am toying with the idea of running another Ed Coan bench press cycle, aiming to hit a new max some time before my Christmas travels. To do that I'd have to start the cycle sometime at the end of September. It's probably too much to ask for, but I've already done two cycles back-to-back which I didn't expect to work, and am very pleased with the results. At the end of the second one I hit 360 instead of 375 (which seems light years away right now), but it's still a good improvement.
Anyway, yesterday I also did:
Pullups/chinups 5x5
Behind-the-neck press, standing 145lbs.x2x2, 165lbs.x2
Bench press 225 lbs. x 8, 245 lbs. x 5 (these felt awful heavy for some reason)
Seated HammerStrength row 2 sets
Standing two-DB curls 3 sets
Tricep pushdowns 1 set
Sunday, September 11, 2011
Squat Training and Rack Pulls - Week 2, Day 2 of 4-Week Cycle
11 September 2011
Back squat:
warmup - bar x 5 reps x 2 sets
115 lbs. x 10
225 lbs. x 6
265 lbs. x 4
330 lbs. x 1
375 lbs. x 1
400 lbs. x 1 (felt light and easy, popped right back up)
Paused squat 300 lbs. x 5
I then set the power rack pins so that the bar resting on them was just above knee level and did some shrugs up to 425 lbs. x 2, then proceeded to rack pulls up to 600 lbs. x 1. This was a pleasant surprise, as my real deadlift (from the floor) has gone to shit after my back injury.
Incline ab board situps 2 sets, weighted and unweighted
Back hyperextensions 2 sets, weighted (20-lb. kettlebell)
Leg extensions 2 sets
Leg curl 2 sets
Calf raise, standing, 2 sets
Adductor machine 1 set
Back squat:
warmup - bar x 5 reps x 2 sets
115 lbs. x 10
225 lbs. x 6
265 lbs. x 4
330 lbs. x 1
375 lbs. x 1
400 lbs. x 1 (felt light and easy, popped right back up)
Paused squat 300 lbs. x 5
I then set the power rack pins so that the bar resting on them was just above knee level and did some shrugs up to 425 lbs. x 2, then proceeded to rack pulls up to 600 lbs. x 1. This was a pleasant surprise, as my real deadlift (from the floor) has gone to shit after my back injury.
Incline ab board situps 2 sets, weighted and unweighted
Back hyperextensions 2 sets, weighted (20-lb. kettlebell)
Leg extensions 2 sets
Leg curl 2 sets
Calf raise, standing, 2 sets
Adductor machine 1 set
Saturday, September 10, 2011
Bench Press Training - Ed Coan Routine Week 24 (And PRs)
10 September 2011
Bench press:
Warmup - triples and doubles to 225 lbs. x 3, then singles:
265 lbs. x 1
295 lbs. x 1
315 lbs. x 1
335 lbs. x 1
355 lbs. x 1 (all-time PR, plus PR at this bodyweight)
360 lbs. x 1 (another all-time and bodyweight PR)
Close-grip BP 275 lbs. x 1, 295 lbs. x 1 (barely - not a lot of strength left in the arms)
Incline BP 185 lbs. x 3, 205 lbs. x 1, 225 lbs. x 1
Pullups 5x5 (2 sets on rings, which I find easier on the forearms)
Bent-over rows 135x10, 185x5, 205x5, 235x5
Two-DB bicep curls 3 sets
Tricep pushdowns, light 3 sets
Bodyweight this morning 197.6 lbs.
Bench press:
Warmup - triples and doubles to 225 lbs. x 3, then singles:
265 lbs. x 1
295 lbs. x 1
315 lbs. x 1
335 lbs. x 1
355 lbs. x 1 (all-time PR, plus PR at this bodyweight)
360 lbs. x 1 (another all-time and bodyweight PR)
Close-grip BP 275 lbs. x 1, 295 lbs. x 1 (barely - not a lot of strength left in the arms)
Incline BP 185 lbs. x 3, 205 lbs. x 1, 225 lbs. x 1
Pullups 5x5 (2 sets on rings, which I find easier on the forearms)
Bent-over rows 135x10, 185x5, 205x5, 235x5
Two-DB bicep curls 3 sets
Tricep pushdowns, light 3 sets
Bodyweight this morning 197.6 lbs.
Overhead Press Training
8 September 2011
I did not recover properly from the heavy bench press and squat sessions on Monday and Tuesday, so the pressing session today was lackluster. My triceps and shoulders were too tired to push big weights and the same goes for the hips and lower back, which play a huge role in a successful standing overhead press.
Overhead press from rack:
Warmup - from 115 to 175 lbs., triples, doubles and singles
185 lbs. x 1
195 lbs. x 1
205 lbs. x 1 (barely)
215 lbs. x fail
Pullups / chinups 5x5
Dips 3 sets x 10
Weighted hyperextensions 2 sets x 10
Standing double DB clean and press 60 lbs. x 3, 65 lbs.x 3, 70 lbs. x 3, 75 lbs. x 3
Incline bench DB curls 3 sets
Tricep pushdowns 2 sets
Incline ab board situps 2 sets x 12
I did not recover properly from the heavy bench press and squat sessions on Monday and Tuesday, so the pressing session today was lackluster. My triceps and shoulders were too tired to push big weights and the same goes for the hips and lower back, which play a huge role in a successful standing overhead press.
Overhead press from rack:
Warmup - from 115 to 175 lbs., triples, doubles and singles
185 lbs. x 1
195 lbs. x 1
205 lbs. x 1 (barely)
215 lbs. x fail
Pullups / chinups 5x5
Dips 3 sets x 10
Weighted hyperextensions 2 sets x 10
Standing double DB clean and press 60 lbs. x 3, 65 lbs.x 3, 70 lbs. x 3, 75 lbs. x 3
Incline bench DB curls 3 sets
Tricep pushdowns 2 sets
Incline ab board situps 2 sets x 12
Squat Training - Week 2, Day 1 of 4-Week Cycle
6 September 2011
Messed around with low-bar squats today. Felt pretty good and it certainly seems like the way to go to squat big weights, although it is kinda hard on the forearms and shoulders.
Back squat:
115 lbs. x 10
225 lbs. x 6
265 lbs. x 4
330 lbs. x 1
375 lbs. x 1
400 lbs. x 1
360 lbs. x 5 (almost blacked out here, this routine is rather demanding)
370 lbs. x 4 (this one was even worse)
380 lbs. x 2
390 lbs. x 1
Paused squats 300 lbs. x 5
Calf raise, seated 3 sets x 10
Leg curl 1 set x 10
Leg extension 1 set x 10
Messed around with low-bar squats today. Felt pretty good and it certainly seems like the way to go to squat big weights, although it is kinda hard on the forearms and shoulders.
Back squat:
115 lbs. x 10
225 lbs. x 6
265 lbs. x 4
330 lbs. x 1
375 lbs. x 1
400 lbs. x 1
360 lbs. x 5 (almost blacked out here, this routine is rather demanding)
370 lbs. x 4 (this one was even worse)
380 lbs. x 2
390 lbs. x 1
Paused squats 300 lbs. x 5
Calf raise, seated 3 sets x 10
Leg curl 1 set x 10
Leg extension 1 set x 10
Monday, September 5, 2011
Bench Press Training - Ed Coan Routine Week 23
5 September 2011
Bench press warmup - several sets of fives and triples, 295 lbs. x 1, 320 lbs. x 1
Regular bench press 345 lbs. x 2 sets x 1 (supposed to do 2x2, but barely made it through the singles)
Close-grip bench press 300 lbs. x 1, 280 lbs. x 2
Incline bench press 185 lbs. x 3, 225 lbs. x 2, 245 lbs. x 1
Pullups/chinups 5x5
Bent-over rows 135x8, 185x6, 205x5, 225x5x2 sets
EZ bar bicep curl 4 sets
Tricep pushdowns 3 sets
Incline ab board situps 2x12, Hanging leg raises 1x10
Bench press warmup - several sets of fives and triples, 295 lbs. x 1, 320 lbs. x 1
Regular bench press 345 lbs. x 2 sets x 1 (supposed to do 2x2, but barely made it through the singles)
Close-grip bench press 300 lbs. x 1, 280 lbs. x 2
Incline bench press 185 lbs. x 3, 225 lbs. x 2, 245 lbs. x 1
Pullups/chinups 5x5
Bent-over rows 135x8, 185x6, 205x5, 225x5x2 sets
EZ bar bicep curl 4 sets
Tricep pushdowns 3 sets
Incline ab board situps 2x12, Hanging leg raises 1x10
Saturday, September 3, 2011
Squat Traning - Week 1, Day 2 of 4-Week Cycle
3 September 2011
Back squat:
bar x 5
115 lbs. x 10
225 lbs. x 6
265 lbs. x 4
320 lbs. x 1
365 lbs. x 1
390 lbs. x 1
Paused squats 290 lbs. x 5
Deadlift - worked up to 405 lbs. x 1 for a nice and easy pull - heaviest weight I've deadlifted since my back injury. I'm getting back slowly, but the journey is painful and tedious.
Hack squat machine 2 sets
Weighted incline ab board situps 2 sets, heavy
Weighted hyperextensions 2 sets
Back squat:
bar x 5
115 lbs. x 10
225 lbs. x 6
265 lbs. x 4
320 lbs. x 1
365 lbs. x 1
390 lbs. x 1
Paused squats 290 lbs. x 5
Deadlift - worked up to 405 lbs. x 1 for a nice and easy pull - heaviest weight I've deadlifted since my back injury. I'm getting back slowly, but the journey is painful and tedious.
Hack squat machine 2 sets
Weighted incline ab board situps 2 sets, heavy
Weighted hyperextensions 2 sets
Cable Pulls
1 September 2011
Simple but tough workout - hit as many reps with the first listed resistance, then immediately follow up with asmany reps as possible at a slightly lower resistance. Terrific burn in the muscles.
Front chest pull red-yellow-red x 9 reps, RRR x 5 reps
Overhead downward pull YRY x 8 reps, RYR x 5 reps
Back press GYG x 7 reps, GOG x 6 reps
Front lateral raise double orange x 10 reps
Neck press-out double orange x 20 reps
Archer pull double reds x 10 reps
Bicep curl double reds x 10 reps
Reverse curl double orange x 12 reps
Simple but tough workout - hit as many reps with the first listed resistance, then immediately follow up with asmany reps as possible at a slightly lower resistance. Terrific burn in the muscles.
Front chest pull red-yellow-red x 9 reps, RRR x 5 reps
Overhead downward pull YRY x 8 reps, RYR x 5 reps
Back press GYG x 7 reps, GOG x 6 reps
Front lateral raise double orange x 10 reps
Neck press-out double orange x 20 reps
Archer pull double reds x 10 reps
Bicep curl double reds x 10 reps
Reverse curl double orange x 12 reps
Squats - Week 1, Day 1 of 4-Week Cycle
31 August 2011
Back squat:
95 lbs. x 10
225 lbs. x 6
265 lbs. x 4
320 lbs. x 1
385 lbs. x missed depth (was supposed to use 365 but miscalculated, then the weight felt super-heavy and threw me off. In the end I just bitched out on depth.)
390 lbs. x 1
300 lbs. x 5
310 lbs. x 4
335 lbs. x 3
355 lbs. x 2
380 lbs. x 1
Paused squats 290 lbs. x 5
Leg extensions 2 sets x 10
Leg curl 1 set x 10
Incline ab board situps 2 sets x 12, 1 set x 4 (25 lbs.)
Back squat:
95 lbs. x 10
225 lbs. x 6
265 lbs. x 4
320 lbs. x 1
385 lbs. x missed depth (was supposed to use 365 but miscalculated, then the weight felt super-heavy and threw me off. In the end I just bitched out on depth.)
390 lbs. x 1
300 lbs. x 5
310 lbs. x 4
335 lbs. x 3
355 lbs. x 2
380 lbs. x 1
Paused squats 290 lbs. x 5
Leg extensions 2 sets x 10
Leg curl 1 set x 10
Incline ab board situps 2 sets x 12, 1 set x 4 (25 lbs.)
Overhead Press Training August 29
29 August 2011
Overhead press from rack:
Warmup - triples and doubles
185 lbs. x 3
205 lbs. x 2
215 lbs. x 1
225 lbs. x 1
240 lbs. x fail
Pullups/chinups 5x5
Behind-the-neck press 135x3, 145x3, 165x2, 175x2
Light bench press 225 lbs. x 2 sets x 10 (done with close-ish grip)
Incline ab board situps 1 set x 12
Preacher curl machine 2 sets
Tricep pushdown machine 2 sets
Overhead press from rack:
Warmup - triples and doubles
185 lbs. x 3
205 lbs. x 2
215 lbs. x 1
225 lbs. x 1
240 lbs. x fail
Pullups/chinups 5x5
Behind-the-neck press 135x3, 145x3, 165x2, 175x2
Light bench press 225 lbs. x 2 sets x 10 (done with close-ish grip)
Incline ab board situps 1 set x 12
Preacher curl machine 2 sets
Tricep pushdown machine 2 sets
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