Conv pull
625x1 3 sets
Sumo pull
535x3 2 sets
Ghr 2 sets bw
Kettle bell swings 53lb around 30-35 reps in quick intervals of 5 reps
Great workout
Tuesday, September 27, 2011
Monday, September 26, 2011
Squat 9/24
Raw squat w belt
515x1
535x1
495x1
425x3 pause squats
Took a break from any volume so I can have a decent deadlift on Tuesday. 535 was actually very heavy, which it shouldn't be. We'll see how it is next week
515x1
535x1
495x1
425x3 pause squats
Took a break from any volume so I can have a decent deadlift on Tuesday. 535 was actually very heavy, which it shouldn't be. We'll see how it is next week
Bench 9/22
Raw bench
385x4
315x5 pinky on smooth
225x12 pinky on smooth
Hammer strength bench 3 sets
Lats/triceps
385x4
315x5 pinky on smooth
225x12 pinky on smooth
Hammer strength bench 3 sets
Lats/triceps
Thursday, September 22, 2011
Deadlift 9/20
Rack Conv pull- Bar set in the middle of knee
720x1.
Was suppose to pull from the floor, started warming up, got to 445, and hamstrings were still fried from Saturdays squat and they started cramping on me. So just went to a rack pull instead. Will do less volumn this Saturdays squat.
720x1.
Was suppose to pull from the floor, started warming up, got to 445, and hamstrings were still fried from Saturdays squat and they started cramping on me. So just went to a rack pull instead. Will do less volumn this Saturdays squat.
Saturday, September 17, 2011
Update 9/17
Bench 9/15
Speed bench
3x 8 sets 225-275
Hammer strength bench
3 sets
Pec dec 3 sets
Lats/triceps/abs
Squat 9/17 raw w/belt
135x5
225x3
315x1
405x1
495x5
Pause squats
425x3
455x3
Smith machine squats, high bar close stance
405x5
Leg curls 3 sets
Calves/abs/bis
On squats a touch sloppy with technique on a couple of reps w/495. But solid work, heavy but some room left.
Speed bench
3x 8 sets 225-275
Hammer strength bench
3 sets
Pec dec 3 sets
Lats/triceps/abs
Squat 9/17 raw w/belt
135x5
225x3
315x1
405x1
495x5
Pause squats
425x3
455x3
Smith machine squats, high bar close stance
405x5
Leg curls 3 sets
Calves/abs/bis
On squats a touch sloppy with technique on a couple of reps w/495. But solid work, heavy but some room left.
Tuesday, September 13, 2011
Deadlift 9/13
Raw speed deads 1st 4 sets conv, 2nd 4 sets sumo
425x2 8 sets, 1 minute rest b/sets
Conv-fast
Sumo-faster
Ghr w/band 3 sets
Kettle bell 1 set 15 swings
425x2 8 sets, 1 minute rest b/sets
Conv-fast
Sumo-faster
Ghr w/band 3 sets
Kettle bell 1 set 15 swings
Monday, September 12, 2011
Update 9/12
9/1 Bench
135x10
225x4
315x4
365x4
Dumbell bench 120s- 2 sets
Lats/triceps/abs
Squat 9/3- Raw w/belt
135x4
225x4
315x4
405x4
495x4
Pause Squats
405x5
Anderson Squats
365x2 x 3 sets
Leg Curls 3 sets.
Calves/Abs
Deadlift 9/6 Reverse Band Conventional Deadlift
Worked up to 735, missed just above the knee
-Weight was 635 at the bottom, 700 just below the knee, 735 at top.
That was it, was a touch sick, so did the heavy stuff and that was it.
Bench 9/8
135x4
225x4
315x4
385x3- Did not have a spot, so did not push it to 4.
315x5 paused
Pec Dec- 3 sets to failure
Lats/Triceps/Abs
Squat 9/10 Raw w/belt Speed Squats
385x2 x 8 sets, 1 minute rest between sets.
Leg Curls
Calves/Abs
135x10
225x4
315x4
365x4
Dumbell bench 120s- 2 sets
Lats/triceps/abs
Squat 9/3- Raw w/belt
135x4
225x4
315x4
405x4
495x4
Pause Squats
405x5
Anderson Squats
365x2 x 3 sets
Leg Curls 3 sets.
Calves/Abs
Deadlift 9/6 Reverse Band Conventional Deadlift
Worked up to 735, missed just above the knee
-Weight was 635 at the bottom, 700 just below the knee, 735 at top.
That was it, was a touch sick, so did the heavy stuff and that was it.
Bench 9/8
135x4
225x4
315x4
385x3- Did not have a spot, so did not push it to 4.
315x5 paused
Pec Dec- 3 sets to failure
Lats/Triceps/Abs
Squat 9/10 Raw w/belt Speed Squats
385x2 x 8 sets, 1 minute rest between sets.
Leg Curls
Calves/Abs
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