Band Wednesday with VIDEO

3/29/2012 9:15:47 AM -

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Band Wednesday with VIDEO

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45 mins stepmill


-Started with a lap on the prowler with 90lb on it. This got me warmed up good.

-3 blues per side. Briefs only off box with Buffalo bar. Did singles only. 235x1,325x1,415x1,465x1,505x1. Dropped the weight to 415 and added the grey/ green band to each side for a single
-Rack pulls just below kness sumo raw. 405x2,495x2,585x2,675x2,765x2

No mas after this. The bands were fine and not too terrible. When we put the grey on everyone starting getting smashed and having a hard time out of the rack so we took a plate off each side to compelsate some. My plan was 5 plates for a single with the grey. In retrospect I should hve went with that. The 4 was alittle tough but not really bad. Here is the 4 plates, 3 blues and a gray:




Not too bad,

Spud

Friday thru Monday

3/23/2012 11:12:30 AM -

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3/27/2012 1:29:56 PM -

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Saturday and MOnday

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Saturday 8 laps and Sunday 10 laps. Mon 45 mins stepmill

Saturday. Was feeling beat up after the sled and harder Wed week prior. Just did some light pulls sumo at 315x3x8
-one leg press 5 sets x 15 per leg
-3x10 rev hypers.
-ab pulldowns 6x10

MOnday-
-10 sets pulldowns
-revserse band press with 2 softeed and sling shot. Did all singles. Shorts bands taking about 40 to 50 off at top. ended with 665x1 so more like 600or 615.
-Dumbell floor press worked upto 130lbx8 or 10 x2 sets
-Dips 3x15

Fryday

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NOthing awesome but some non life threatening rep work

The first theme was anything laying down with a soft pad
-Windshield wipers 5x10 reps per side
-Floor press almost speed work worthly weight 225x10x4 sets

Was able to get up for
-JM presses so techinacally still laying down worked up to 205x10

-Upright barbell rows 4 oe 5 setsx10

-2 hand farmers walk rows 3x20

-Regular grip kip jump ups 4x6

-Rope tricep 3x30

Drank some coffee and aggravted the ole lady and then looked up and said shit I have to go to work!

Thanks

Spud

Wednesday Finish

3/22/2012 9:37:06 AM -

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Wednesday Finish

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Wed am 45mins stepmill


Training. This was the last week of the 4 week mini DL/front squat pyramid we ran. My best guess for the cycle was 625 raw conventional. So first we did some speed squats with the cambered bar off a box:
415x2x3 sets,
-Deads 275x8,315x6,345x5,405x4,465x3,495x2.530x2,565x2,595x1 with hook grip,625x1 with hook first and it slipped so I put the straps on and got it, 640x0(this was a 102%)As soon as I popped it, my ass came up and there was nothing there. The volume in the room was muted and I stood up and layed on a bar in the rack to hld me up. Was not Sure if I was going to pass out or not. The mute button was clicked off and I came back. Capped it off there and did not retry, the 105% was definatley not a go either.

All in all it was a productive and focused 4 weeks. I like deadlifting but I do not like maxing all the time. This mini cycle forces you to go where you don't like too. Just like thesquat.



-Oh, did 2x15 hypoers before and 3x10 post deads.

Spud

Monday

3/20/2012 8:43:52 AM -

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Monday

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-Did the following first.
-barbell sides with 50lb 5x8 per side
-then did one arm bent over rows with same bar and weight 6x8 per side
-super fat tricep rope pushdowns 4x15 mixed with hammer curls 4x10

-Bench with squat bar with short grey bands set up to add about 200lb total at top.Used sling shit with 285x2 with 2 chain, x2 with 3 chain,x2 with 4 chain,325x3 with five chain, 365x3 with 5 or 6 chain.

Not bad, more weight then I had been handling at the top which was the main goal. THey came up quick with decent hard lockout. Spending more time on a hard lockout is the other part I am going to working on more.

Spud

Wed through Sat.

3/19/2012 9:06:43 AM -

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Saturday

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Sat 9 laps, Sun 8 laps sled, Mon 45 mins stepmill

Saturday
-3x10 rev hyper to warm up
-3rd week of front squats off box, 225x10,275x6,315x5,365x4,405x3,435x3,455x3
-Sumo raw speed 364x2, then added 2 chainsx2, 4 chainsx2, 6 chainsx2
-Rev hyper 3x20


The 455 was alittle higher then the % for the day but I felt decent so rolled with that. They came up pretty good so canned it there for the day.

3/16/2012 9:53:30 AM -

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Friday Upper Action

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-Back stuff
-Seated row 6 sets
-Standing pulls with Lat saw and stump strap 6x8
-Took stump straps and did tricep extensions using lat saw and bracing arms on the pads that hold the knees down for lat pulldowns. THese were harder then I thought and accompanied by alot of unwelcomed ab work. 6 setsx10
-Stump Strap standing curls with arms laying on preacher curl bench.THese sucked too. 6 setsx8
-Stump Strap theme today. Did Standing presses so the work was like a close grip pushup. 8 setsx10
-Hammer incline press worked up to 3 plates for 8 to 10 reps each set.

/15/2012 8:59:00 AM -

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Wednesday

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Wed 45 mins stepmill

Wed night.
-3rd week of raw conventional deads program. I did not get back in time to get my lap of prowler in so I didnt get as much warm up in.
-speed squats first 3.5plates with i super fat chain on each sidex2, 4 platesx2x2,4.5 platesx2
-deads 275x8,315x6,345x5,405x4,465x3,495x2,530x2,565x2,590x2,465x5.
Rev hypers 3x20

Bought it for the night. The 590 was better then the 565. None great at all.

Spud

End last week and Monday

3/13/2012 4:22:51 PM -


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Monday

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-Used new oblique strap for 5x10 per side

-Machine standing rows 8x10

-Ball pulldown bar 4x10

-bench with two softee pads, 275x10,315x6,345x5,365x4,495x3 with sling shot and 455x3 with sling shot

-dips 3x20

-squat bar curls 3x15



Ok night getting more volume in. Nothing hot to trot about.Still build on the should and adding volume and weight to it. Still gonna be another two cycles before it is decent again.






3/12/2012 10:54:18 AM -


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Saturday

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Saturday and Sunday 9 laps sled perday, Mon 45mins stepmill



Saturday Training

-Front squats off box raw with harness. 225x10,275x6,315x5,365x4,405x3x2, 435x3

-Light sumo pulls to 405x3

-Reverse hyper 3x20






3/9/2012 9:56:20 AM -


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Friday AM Upper pooump

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-Standing pulls to chest with super fat rope supersetted with low row with super fat rope. 9 sets eachx10 reps

-Dale Inc Spoon Presses with 36lb kbx10 x 4 sets

-Rolling Dumbell Triceps worled up to 85lbx10

-Flat dumbell press worked up to 115lbx12

-Neutral grip curls 4 sets with dumbell curls with arm braced on incline bench 4 setsx10 each arm

-100 mini band pull aparts nonstop.


Spud

Monday and Wednesday

3/8/2012 8:35:44 AM -


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Wednesday

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-Prowler push, plate and half on each side, 1 lap. Next week I will bring it down and start another wave with aiittle higher weightthen week 1 of this wave

-speed squats raw off box with cambered bar

415x2x2,465x2x2

-Deadsssss..2nd week of 4 week run. 275x8,330x6,375x5,410x4,495x3,555x3x2,495x5,375x8. These were conventional and raw so tons of suckage here. I have been hook gripping the last couple of sets so 495x5 and 375

-Reverse hypers 3x20












3/6/2012 11:21:32 AM -


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Monday

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Ab work- 6x10

-multi grip neutral bar 10x10

-Suspension strap push up 4x20

-25plate supinating curls 4x8 per arm

-raw bench with 2 softeed 275x8,305x6,365x6,415x6(slow and sloppy so i dropped the weight some)395x6x2,315x6,275x10









3/5/2012 9:34:09 AM -


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Saturday

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Saturday 1 hour stepmill, Sunday 8 laps sled, Monday 45 mins stepmill



Training

-Front squats off box 225x8,275x6,325x6,355x6x3,275x6

-Reverse hypers 4x20

-Band pullthroughs 4x10

-Abs 6x10



Nothing cool, Dale went to GA to qualify for the Seniors in June and Barry did the meet also so I was by my lonesome training. I was pleased to hear Barry hit 782 easily after the last squat cycle.



This was the first week of the 4 week dead/front squat training we have set up. I went off a conservative 1 rm front of 500, probablly more like 550 to 575. Will move up the weights alittle next week to see.

Spud

This week

3/2/2012 11:57:45 AM -


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Friday Am

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-10 sets of one arm cable rowa

-Spud Inc Super Fat rope tricep extensions leaning over. used a purple doubled up as the resistance. 10x10

-10x1 pullups with 3 sec hang then 3 sec hold

-Dumbbell 60s, declinex60reps, break for 2 to 3 mins, inclinex60reps, break, flat 60reps

-Overhead bicep curls 10x10

Cable crossovers 1 descending set going to failure each set then dropping weight to continue. 6 sets.








3/1/2012 10:50:31 AM -


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Wednesday

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Wed 45 mins stepmill







Training. We decided to take part of the russian pyramid and make a 4 week deadlift out of it this time. So instead of squatting twice a week we will do front squats off a box for the lighter day and speed squats with max conventional puils on wed night. So last night was



-ab pulldowns 5x10

-speed squats raw using cambered bar 415x2x4

-deads raw 335x8, 365x5,405x6,455x5,495x5x3,455x5,405x6,365x8



Not bad overall, you are forced to really get your ass and legs involved or you are stiff legging it. My ass felt like it was the size of inner tube you go floating down the river on.






2/28/2012 10:28:00 AM -


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Monday

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Reverse band raw floor presses. Used the short grey elite ones. Set it up so weight was off at top. Lots of warm ups. 385x5x2,415x5x2,465x5x2 with one softeee.505x3x2 with one softee, 555x1 with one softee

-Reverse hyper one arm rows 6x10

-Spud inc super fat rope rear delts 4x10

-Flyes again worked up to 85lbx10


Spud