Thursday and SaturdAY
Saturday 14 laps, Sunday 11 laps, Monday 1 hour
stepmill
Thursday Upper- 5 laps sled add 25lb per lap and ending up with about 150lb plus the sled on the last lap. Rotated usual static and regular pressing and pulling movements.
Saturday
-Close stance straight bar gms.(forgot how terrbile these sucked) sets of 5.225,275,315,365,405
-Reverse hypers 2x20
Assisted pistols 3x10 per leg
-Front squats with harness worked upto 245x5
They guys were at the Myrtle Beach SPF meet. The young kids, Travis and Charles did the meet. Both did well with Travis hitting 500,300,485(i think) and Charles having a really good day with 840,585,600.
Thursday Upper- 5 laps sled add 25lb per lap and ending up with about 150lb plus the sled on the last lap. Rotated usual static and regular pressing and pulling movements.
Saturday
-Close stance straight bar gms.(forgot how terrbile these sucked) sets of 5.225,275,315,365,405
-Reverse hypers 2x20
Assisted pistols 3x10 per leg
-Front squats with harness worked upto 245x5
They guys were at the Myrtle Beach SPF meet. The young kids, Travis and Charles did the meet. Both did well with Travis hitting 500,300,485(i think) and Charles having a really good day with 840,585,600.
5/3/2012 10:19:35 AM -
Wednesday
Wed am 1 hour stepmill
Free squats with briefs. Dale is doing Seniors and Mike is doing masters so I did some rep work. 545x5,595x5,635x5,685x5,725x5,685x3(wanted to put some decent depth on it.
-2 x15 hypers.
-extra gpp, moved a stepmill downstairs and another one up. Kinda weird if you think about it, moving stairs up stairs.
Free squats with briefs. Dale is doing Seniors and Mike is doing masters so I did some rep work. 545x5,595x5,635x5,685x5,725x5,685x3(wanted to put some decent depth on it.
-2 x15 hypers.
-extra gpp, moved a stepmill downstairs and another one up. Kinda weird if you think about it, moving stairs up stairs.
5/1/2012 11:20:50 AM -
Saturday and Monday
Sat 9 laps, Sun 9 laps, Mon Stepmill 1 hour
Saturday
-3 sets hypers.
-Purple banded pulls raw off floor. COnventional 225x3,275x2,315x2, then sumo 315x2,405x2,455x2,495x2. 545x0mis
MOnday
-Used Lat saw(has 7 or 8settings per side)Did standing pulls to chest x10 reps per set. 16 sets
-Dumbells presses sets of 20reps up to 100lb, 120x15,140x10
-ez bars curls 4x10
-quarter dips 4 sets to failure.
Sort of a deload on the cracky shoulder which has not been as happy lately well nothing is that happy on me right now.
Saturday
-3 sets hypers.
-Purple banded pulls raw off floor. COnventional 225x3,275x2,315x2, then sumo 315x2,405x2,455x2,495x2. 545x0mis
MOnday
-Used Lat saw(has 7 or 8settings per side)Did standing pulls to chest x10 reps per set. 16 sets
-Dumbells presses sets of 20reps up to 100lb, 120x15,140x10
-ez bars curls 4x10
-quarter dips 4 sets to failure.
Sort of a deload on the cracky shoulder which has not been as happy lately well nothing is that happy on me right now.
27/2012 1:45:35 PM -
Friday Am Upper
-Ran the rack on dumbell rows with 5 reps per arm from 20lb to
150lb
-Ran the rack on dumbells with a press/fly combo of 2 presses and 1 fly x 5 times per set. Worked from 20lb to 70lb.
-Blue band pushdown x15 with bicep machine curlx10x 5 rounds
-Ended with arm bars. WOrk sets 16kg x 5 per arm with 3 sec hold for 6 rounds. Last round 10 bars per side with 5 sec hold.
Ended up better then I thought. Lots of chest cramping so I have to type for a sec then relax from the cramps.
-Ran the rack on dumbells with a press/fly combo of 2 presses and 1 fly x 5 times per set. Worked from 20lb to 70lb.
-Blue band pushdown x15 with bicep machine curlx10x 5 rounds
-Ended with arm bars. WOrk sets 16kg x 5 per arm with 3 sec hold for 6 rounds. Last round 10 bars per side with 5 sec hold.
Ended up better then I thought. Lots of chest cramping so I have to type for a sec then relax from the cramps.
4/26/2012 12:50:22 PM -
Wednesday
Wed am- 45 mins cardio
Did not get back in time to do the Prowler
-free squat with briefs. 505x2,x2 with 2 chains per side,x2 4 chain per side, x2 6 chains per side, x2 8 chains per side.
-One leg assisted pistol squats 4x8 per leg
-REv hypers 4x15
-one leg leg extension. 5 setsx 20 per legs.
Ok night. Bar felt heavy but speed was ok. Leg did not act up. This is the 2nd week I have gotten some body work in and am feeling better already. I really need a couple of good session a week to get back right but one is a good start.
Did not get back in time to do the Prowler
-free squat with briefs. 505x2,x2 with 2 chains per side,x2 4 chain per side, x2 6 chains per side, x2 8 chains per side.
-One leg assisted pistol squats 4x8 per leg
-REv hypers 4x15
-one leg leg extension. 5 setsx 20 per legs.
Ok night. Bar felt heavy but speed was ok. Leg did not act up. This is the 2nd week I have gotten some body work in and am feeling better already. I really need a couple of good session a week to get back right but one is a good start.
Spud
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