Deload Day Two

6 October 2015


Squatmourning 315 3s x 5 - mild knee pain during first set

Bench press 225 3s x 5

Stiff-legged block pull 315 3s x 5

Standing front press 135 3s x 5

Bent-over row 3s x 8

Incline bench DB curl 3s x 8

Deload Day One

4 October 2015


Deload week, starting new bench press specialization routine next Saturday.

Squat 315 lbs. 3s x 5

Did these squatmourning-style to keep strain off the knee. Also wrapped knees. It worked - no knee pain registered.

Bench press 225 lbs. 3s x 5

Stiff-legged block pulls 315 lbs. 3s x 5

Standing front press 135 lbs. 3s x 5

Pulldown 3s x 8

EZ bar curl 3s x 8

Tricep dip machine 3s x 8

Rear delt fly 2s x 10

Will probably repeat this once or twice this week.

Kettlebell Day - Deload Week

20 May 2011

Mixed kettlebell day instead of deadlifting:

One-arm KB snatch:

18 lbs. x 1 set x 10 per arm
24 lbs. x 1 set x 10 per arm
35 lbs. x 4 sets x 10 per arm
44 lbs. x 2 sets x 10 per arm

One-arm KB swing:

44 lbs. x 4 sets x 10 per arm
35 lbs. x 2 sets x 10 per arm

Two-hand KB jerks 35 lbs. x 3 sets x 10

BW this morning - 199.4 lbs.

Cable Training And Isometric Circuits

26 November 2009

A nice and quick routine to get some sweat going when there is absolutely no time to train:

Warmup: one set each of light calisthenics - pushups, squats and back extensions

Isometrics (done with USA ladder set):

Pull 4 positions, max effort, 10 secs each
Press 3 positions, max effort, 10 secs each

Cable pulls - 20 reps each with moderate resistance:

Back press
Overhead downward pull
Front chest pull
Front lateral raise
Bicep curl
Archer pull

3 sets of situps

Some self-resistance exercises (one set each)