Light Upper work/Friday
Did over 50 sets for back by setting up a circuit on the cable
cross over with 4 exercises.
-high and low super fat rope pulls
-close grip pull and wide bar row on bottom
-did 2 rounds of each to warm up, then 5 rounds doubling up the sets before going up in the weightso 8 sets per weight.
-seated scare crows for rear delt using monster multi strap mixed with a archery inspired set up. Took green band and strung it on the top of the weight tree fo the power rack and the next to last one(25lb plate station) Braced opposing arm on rack and pulled like a bow set up. 10 sets total between the two. This bow pull was pretty cool and it lit my upper back and rear delts up.
That was it for the day. So sort of a split routine as you can see. Mostly hard heavy pressing and shoulder moves on Monday and high volume upperback and back work withsome light shoulder work on THur fri. So far I feel this is building alot of good back size and support while still allowing me not to crush the shoulder on two days in a week. With Mondays encouraging shirt work, I feel like this will get me to a place to get a decent bench back.
Still cruahed from Wed mentally and physically so I will have to smash alot of donuts tonight to get right for tomm!
-high and low super fat rope pulls
-close grip pull and wide bar row on bottom
-did 2 rounds of each to warm up, then 5 rounds doubling up the sets before going up in the weightso 8 sets per weight.
-seated scare crows for rear delt using monster multi strap mixed with a archery inspired set up. Took green band and strung it on the top of the weight tree fo the power rack and the next to last one(25lb plate station) Braced opposing arm on rack and pulled like a bow set up. 10 sets total between the two. This bow pull was pretty cool and it lit my upper back and rear delts up.
That was it for the day. So sort of a split routine as you can see. Mostly hard heavy pressing and shoulder moves on Monday and high volume upperback and back work withsome light shoulder work on THur fri. So far I feel this is building alot of good back size and support while still allowing me not to crush the shoulder on two days in a week. With Mondays encouraging shirt work, I feel like this will get me to a place to get a decent bench back.
Still cruahed from Wed mentally and physically so I will have to smash alot of donuts tonight to get right for tomm!
8/9/2012 10:13:14 AM -
Wednesday
Wed am 1 hour stepmill
Training
-Week 1, session 2 of the pyramid/supramax. Here is the suck fest:
415x8
465x6
555x6
595x5
645x5 w 2 chains per side,much heavier then I thought so pulled back some
615x5x2 with 2 chain per side
-555x6 no chain
-465x8
May have missed a set here but close enough. Saved the chains for the hardest sets only as this was enough. I thought this would have been a not so hard night but I guess from sat squatting I had not recovered too well plus this volume is probablly 3 weeks worth of squatting rolled into one.
Finished with rev hypers 3x15.
Training
-Week 1, session 2 of the pyramid/supramax. Here is the suck fest:
415x8
465x6
555x6
595x5
645x5 w 2 chains per side,much heavier then I thought so pulled back some
615x5x2 with 2 chain per side
-555x6 no chain
-465x8
May have missed a set here but close enough. Saved the chains for the hardest sets only as this was enough. I thought this would have been a not so hard night but I guess from sat squatting I had not recovered too well plus this volume is probablly 3 weeks worth of squatting rolled into one.
Finished with rev hypers 3x15.
8/5/2012 8:43:37 AM -
Friday and Saturday
No cardio Saturday, 12 laps sled Sunday
Friday am
-fat bar pulldowns supersetted with hammer rows using long ab straps(standing hammer row without having to grip)10 sets each x10 reps per
-lying face down on incline and doing rear, Ys and front raises. 10 each wayx10x 2 rounds
-incline curls 4x10 per
Saturday
-Start of 4 week pyramid with supramax thrown in. 1st day is light squats with briefs.405x8,465x8,555x6,595x6x3
-vogulpouls(against my wishes) ssb bar with 25lb and deadlift bar 275lbx3,ssb added 10 per sidex5,x5
-Rev hypers 3x10
Squats were ok and as always go better on the last couple of sets.
8/7/2012 9:45:42 AM -
Friday am
-fat bar pulldowns supersetted with hammer rows using long ab straps(standing hammer row without having to grip)10 sets each x10 reps per
-lying face down on incline and doing rear, Ys and front raises. 10 each wayx10x 2 rounds
-incline curls 4x10 per
Saturday
-Start of 4 week pyramid with supramax thrown in. 1st day is light squats with briefs.405x8,465x8,555x6,595x6x3
-vogulpouls(against my wishes) ssb bar with 25lb and deadlift bar 275lbx3,ssb added 10 per sidex5,x5
-Rev hypers 3x10
Squats were ok and as always go better on the last couple of sets.
8/7/2012 9:45:42 AM -
MOnday
MOnday 1 hour stepmill
Training
-Assisted pull ups using fat rope strung across top of rack. 10x10
-Bench raw to 275lbx3, sling shot 315x5,365x3,405x3,455x3. put metal jack on for 495x3 3 board,545x3 3 board,595x2 3 board,635x2/2 board
-dumbell flat 3 setsx15. worked up to 80lb
-overhead tricep ext with bands as resistance and fat ropes. 4x20
Pretty trashed after this. shoulders and tris were lit up after this. the 635 was pretty decent with good speed so that is encouraging.
Training
-Assisted pull ups using fat rope strung across top of rack. 10x10
-Bench raw to 275lbx3, sling shot 315x5,365x3,405x3,455x3. put metal jack on for 495x3 3 board,545x3 3 board,595x2 3 board,635x2/2 board
-dumbell flat 3 setsx15. worked up to 80lb
-overhead tricep ext with bands as resistance and fat ropes. 4x20
Pretty trashed after this. shoulders and tris were lit up after this. the 635 was pretty decent with good speed so that is encouraging.
8/5/2012 8:43:37 AM -
Friday and Saturday
No cardio Saturday, 12 laps sled Sunday
Friday am
-fat bar pulldowns supersetted with hammer rows using long ab straps(standing hammer row without having to grip)10 sets each x10 reps per
-lying face down on incline and doing rear, Ys and front raises. 10 each wayx10x 2 rounds
-incline curls 4x10 per
Saturday
-Start of 4 week pyramid with supramax thrown in. 1st day is light squats with briefs.405x8,465x8,555x6,595x6x3
-vogulpouls(against my wishes) ssb bar with 25lb and deadlift bar 275lbx3,ssb added 10 per sidex5,x5
-Rev hypers 3x10
Squats were ok and as always go better on the last couple of sets.
Friday am
-fat bar pulldowns supersetted with hammer rows using long ab straps(standing hammer row without having to grip)10 sets each x10 reps per
-lying face down on incline and doing rear, Ys and front raises. 10 each wayx10x 2 rounds
-incline curls 4x10 per
Saturday
-Start of 4 week pyramid with supramax thrown in. 1st day is light squats with briefs.405x8,465x8,555x6,595x6x3
-vogulpouls(against my wishes) ssb bar with 25lb and deadlift bar 275lbx3,ssb added 10 per sidex5,x5
-Rev hypers 3x10
Squats were ok and as always go better on the last couple of sets.
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