Wednesday
Wed am 1 hour stepmill
Training PM
-went with rack pulls 4 or 5 inches below the knees. We decided to add pads each set. The work weight was 500x3. Set 1 No pad, Set 2 1 inch pad, etc. Worked up to 7 pads so 8 working sets total. Worked hook grip each set
-Hack squat worked up to 4 plates a side for 10 reps
-Reverse hypers 3x15
-Leg lifts with 35lb chainx8x2 sets, 1 set with 70lb chain for 8.
Hard not to go up in the weight but Sat we are starting what I call a compressed supramax pyramid. Essentially we are taking the 6 weeker done earlier in teh year and shortenting it to 4 weeks. We are going to add alot of chains each week to change the dynamic of this pyramid. We will have to play the amount of chains by ear so we still get the appropriate volume in. Either way it will suck pretty good.
Training PM
-went with rack pulls 4 or 5 inches below the knees. We decided to add pads each set. The work weight was 500x3. Set 1 No pad, Set 2 1 inch pad, etc. Worked up to 7 pads so 8 working sets total. Worked hook grip each set
-Hack squat worked up to 4 plates a side for 10 reps
-Reverse hypers 3x15
-Leg lifts with 35lb chainx8x2 sets, 1 set with 70lb chain for 8.
Hard not to go up in the weight but Sat we are starting what I call a compressed supramax pyramid. Essentially we are taking the 6 weeker done earlier in teh year and shortenting it to 4 weeks. We are going to add alot of chains each week to change the dynamic of this pyramid. We will have to play the amount of chains by ear so we still get the appropriate volume in. Either way it will suck pretty good.
7/31/2012 9:48:17 AM -
Saturday And Monday
Saturday 30 mins stepmill intervals with 5 mins on and 2 mins off
going up each interval, Sunday 10 laps and Monday 1 hour
stepmill
Saturday
-free squats in briefs 505x2,685x1,x2x3
-rev hypers 3x12
-squats were terrible. still feeling the prowler push from wed I think.
MOnday
-Bench with 2 softees 275x3,315x3,365x3,405x3,455x3,495x3/3 board,x3/2 board,x3/1 board with maddgo sling shot
-set up floor press with bands in rack. goal on each set was to spread the band towards the top locking the lats and triceps in more. green bandx8m green/purplex10x3.
-added pad with same set up and did close grip with the bands. green/purple,blue/purple, blue/green/purple, bluuu and 2 greens
-bent over rows with same bandsx5 setwsx8 reps
-mini band half get ups out of rack 3x6 per sidex 3 rounds.
-Good volume night with lots of work getting done.
Saturday
-free squats in briefs 505x2,685x1,x2x3
-rev hypers 3x12
-squats were terrible. still feeling the prowler push from wed I think.
MOnday
-Bench with 2 softees 275x3,315x3,365x3,405x3,455x3,495x3/3 board,x3/2 board,x3/1 board with maddgo sling shot
-set up floor press with bands in rack. goal on each set was to spread the band towards the top locking the lats and triceps in more. green bandx8m green/purplex10x3.
-added pad with same set up and did close grip with the bands. green/purple,blue/purple, blue/green/purple, bluuu and 2 greens
-bent over rows with same bandsx5 setwsx8 reps
-mini band half get ups out of rack 3x6 per sidex 3 rounds.
-Good volume night with lots of work getting done.
7/27/2012 10:08:03 AM -
Friday Upper
Just some volume this morning
Back 30 sets total with 10 reps each exercise
-CLose grip neutral handle
-Wide grip neutral handle
-ONe are seated row
Rear delts on pec deck with stability ball kettlebell rear delts. 10x1o per
-Push ups off handles.
One set with 5,6,7,8,9,10 reps with 5 to 10 secs off
-One set non stop 100 reps. Not deep,just pump partials.
Nothing great just extra work to cover some of my lagging groups with high volume. Should add alittle more size and build more support base for the bench is the goal.
Tried hard to aggravte the old lady but she was head deep in a project. So the pitbull and the baby bulldog took alittle beating. Drago is Kevin's baby bulldog. We call him Fatboy. He is about 30lb and only 3 or 4 months old! His paws are already bigger then my pit's. He aggravtes Amber constantly bitin at her neck and lip till she has enough and let's him have it back.
Back 30 sets total with 10 reps each exercise
-CLose grip neutral handle
-Wide grip neutral handle
-ONe are seated row
Rear delts on pec deck with stability ball kettlebell rear delts. 10x1o per
-Push ups off handles.
One set with 5,6,7,8,9,10 reps with 5 to 10 secs off
-One set non stop 100 reps. Not deep,just pump partials.
Nothing great just extra work to cover some of my lagging groups with high volume. Should add alittle more size and build more support base for the bench is the goal.
Tried hard to aggravte the old lady but she was head deep in a project. So the pitbull and the baby bulldog took alittle beating. Drago is Kevin's baby bulldog. We call him Fatboy. He is about 30lb and only 3 or 4 months old! His paws are already bigger then my pit's. He aggravtes Amber constantly bitin at her neck and lip till she has enough and let's him have it back.
No comments:
Post a Comment