11.18.08 Shirted low boards
barx25
135×15
225×6
315×3
405×1
505×1 2b
615×1 2b add katana
655×1 2b
725×1 2b PRd
605×3 2b opener
415×1 raw full range
415×1
325×5
flat db press 2×10
seated db cleans 2×15
external rotation 3×20
straight bar shrugs
315×20
495×12 3 sets
rope tris 2×20
abs
Sorry I have not posted in a minute, been busy with work.
Wednesday - 11/12/08
Max Lower
Not been keeping good records. Went up to 700 x 2 in Ace Pro Squatter on box. Not Parallel but higher.
Some RDLs and Abs.
Thursday – 11/13/08
Dynamic Upper
Did not have my speed so went for some reps.
Bench Press
5 x 295
5 x 315
3 x 335
13 x 315
13 x 275
13 x 225
Finished with some back work.
Sunday – 11/16/08
Dynamic Lower
Box Squat with Ace Pro Squatter
Sucked – Still not getting the suit
BOMP!
Deadlift in Ace Pro Squatter
Straps real loose
Went up to 1 x 617.
Added 4 pairs of chains = 4 x 18lbs
Aroun d 650 at bottom and 692 at top. Chains totally off ground at top.
Really easy and big PR.
Monday – 11/17/08
Max Upper
Only had 30 minutes.
Reverse Band Bench – Blue but not tied
5 x 495
3 x 455
4 sets x5 x 455
10 x 405
Back work
Tuesday – 11/18/08
Max Lower
Squat Raw
Went up to 2 x 2 x 500
Rack Pull below Knee
3 x 4 reps x 405
I need to relook at things. My bench and deadlift are doing really good but my squatting has been sucking.
I will write some stuff down and sift through all my ideas.
Alright fellas I started a new Program today. It is a Modified Westside. That is why there is a DE Bench session on last Friday and Today. The whole progam along with my training days switched. With that, here is todays session.
MONDAY Nov 17th (DE Bench)
Full Range Speed Bench
3 x 25, 15, 10, 5…..Bar, 135, 185, 225
(added choked green mini’s)
10 x 1…..225 on all sets.
10 x 1…..250 on all sets.
DB Floor Press (30-60 sec. rest-tried to get a 3-4 count on the negative)
4 x 10…..60 on all sets!
Side Laterals
4 x 10…..20, 25, 25, 30
Lat Pulldowns (free weight)
4 x 10…..100, 120, 140, 150
W. Pull-Ups
5 x 1…..BW+25pd plate
Swiss Ball Crunches
4 x 25
cs with/
St. Cable Crunches
4 x 15…..70 pds on all sets.
My elbows felt great today! I had no problems at all. I added in the Pull-Ups because I just can’t go heavy enough with my ghetto pulldown machine. It was a little odd doing shoulders with my chest but it felt good so I have no complaints. Tomorrow is ME Squat/DL day. Take care.
I do have one question: When performing either DB or BB Floor presses, are you supposd to touch and go or are you supposed to pause and then explode (wich is what I do)? Does it matter? Thanks for the insight.
TUESDAY Nov 18th (ME SQUAT/DL)
ME Deadlifts
3 x 15, 10, 5…..135, 185, 225
4 x 3…..275, 315, 365, 405
(added belt)
1 x 3…..425
3 x 1…..455, 485, 515
…decided to stop there.
GM’s
5 x 5…..135, 185, 225, 245, 275
Leg Curls (free weight)
4 x 10…..90, 90, 115, 115
Hyperextensions
4 x 10…..BW, BW+25pds on all sets
St. Cable Crunches
4 x 10…..100 on all sets!
Today was a shitty day. Two weeks ago I did a PR with 550 on full range pulls but today I struggled with 515. From the first set I just didn’t feel “right”. My back was a little sore (I think I slept on it wrong) and the weight just felt heavier then normal. I am FUCKING PISSED OFF!!! Maybe the change of of routine and training days has thrown me off, but whatever the reason, I was definantley ‘OFF’! Sometimes things just don’t go our way. Next time it will! Take care fellas.
LAST WEEKS’ ME SQUAT AND ME BENCH
THIS PAST SUNDAYS ME SQUAT
ME SQUAT
bw: 334
box squats w/ dbl greens w/ HC straps down
me- barx1 135×1 225×1 315×1 405×1 505×1 545×1 (140lb PR!!)
jon- barx1 135×1 225×1 315×1 405×1 455×0 455×0 455×1 (110lb PR!!)
***tonite it was just me and freak hittin squats. our gear is fittin a tad tighter then they did a month ago. both me and jon have put on an average of 10lbs since then. jon killed a 405 and after several attempts(mostly with the free spotter)he “paused” mid-range and owned 455. he did 345 last time with the same tension. i did 405 last time and did 545 rather easy…had 600 in me with bands surprisingly enough. our squats are gettin sickly strong like our benches have so things are goin in the right direction. got some vids of tonite’s session(including freaks’ vid on puttin on a suit…LOL!)…
eatin plates…its what we do!
TB
Monday ME Bench Session
Reverse Band Bench with choked green bands
135×5
225×5
315×5
405×3
455×3
495×3
545×1
565×1
585×1
Bent Over Dead Rows(supersetted with flat dumbbell bench)
135×5
185×5
225×5
275×5
315×5
325×3
Dumbbell Flat Bench
125’s for 3 sets of 15
Seated Cable Row
stackx10
stack and a 45 x 10
stack, 45, and 10 pounds of rubber weights x 10
Dips with a light band around my back for more resistance
3 sets of 20
Rock N’ Rolls
30’sx20
65’sx10
85’sx10
105’sx10
**wanted to try 600 on the reverse bands but i had no spotter let a lone a liftoff. gym was completely empty and i wasn’t in the mood to take the chance of 600 pounds getting stuck on my chest. also i’m in the same boat as Reaper as far as the rack being short and effecting how much you get out of the choked greens.
11/7/08 My grad day from the academy and my daughters bd…she is 6.
safety bar box squats with green bands (140 bottom, 200 top). Raw. Paused and relaxed on all reps.
515 5×2
565×5
11/10/08
sumo dl with dbl blue bands. over 200 at top. Briefs and belt.
495 3×1
took bands off.
regular dl. Raw
455×1
545×1
635×9 All deadstop dl’s. Had a few more reps in me but tore my calluses off…I love that shit!!! 
blast strap pullups-3 sets
11/12/08
basically warmed up in the bp and felt like crap so i shut it down.
I gotted get my ass in gear. Switching back to days messed me up a bit this week. Great to be back at CBC. Thanks to Rob for always being there for me and helping me out…in and out of the gym. Kyle impressed me with his pulls. Then dissapointed me with his ignorance and made me uncomfortable with his gay lingo. lol
FRIDAY Nov 14th
DE Bench/Shoulders:
Speed Bench (all sets w/ choked green mini’s)
4 x 15, 10, 5, 5…..135, 185, 225, 275
10 x 1…..225 on all sets.
10 x 1…..250 on all sets.
Light Flat DB Pres
3 x 10…..60, 60, 60
BB Shoulder Press
1 x 10…..135
2 x 5…..185, 195
2 x 3…..205, 215
2 x 1…..225, 235
Side Laterals (very limited rest between sets)
4 x 10…..20, 25, 25, 30
Plate Raise (very limited rest between sets)
4 x 10…..45 on all sets!
Light DB Shrugs (really focused on the squeeze)
4 x 10…..60 on all sets!
St. Cable Crunches
4 x 30-40…..80 pds on all sets!
Today was a good workout! I backed off on the weight I was using on most of the exercises and really focused on feeling the muscle working. My joints felt a lot better doing this. As far as my speed benches, I really tried to focus on my set-up and keeping everything tight. I brought it down nice and slow and paused for about 2 seconds, and then fired it up as fast as possible. The 10 x 1’s felt a lot better on my elbows. I will probably start doing this from now on. Take care.
ME BENCH - 15/11
CARPET PRESS
132 X 10
220 X 5
308 X 5
396 X 5
440 X 3
495 X 1
The rest of this session has been erased from my memory by the Government of Fat Island, so fortunately i cannot write it.
UPPER ASSISTANCE - 13/11
SIDE DUMBELL RAISES
25 X 10
45 X 10 X 3
KETTLEBELL SNATCH
24KG KETTLEBELL X 5 X 4 SETS EACH ARM
HAMMER STRENGTH REAR DELTS
5 X 10
HAMMER CURLS
90 X 8 X 3
ROPE HAMMER CURLS
3 X 10
