Training - December 2011

Squat Singles (Walked out)
405
455
485
515*
*(Major gym & walk out pr by 40lbs, I never have completed a squat over 475 as far as I can remember.Weight is only 10lbs under my last 1RM & felt good)

Bench PressUnrack by myself
325 (slight pause)
340 (touch n go)**
**unrack pr (most I unracked by myself was low 300's)

Deadlifts + Quaded Monster Minis
285lbs + BT x 8sets of 1

Pull ups/ Dips/ Crunches 3sets
5-5-5/ 10-10-10 / 30-20-25

DB curls into DB Arnold Presses (30-60 second rest sets)
20x15
25x12
30x10
35x8
40x5
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 Tuesday December 6 2011

5 pull ups
40push ups
4blocks (ran around my block) 2min30seconds
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Saturday Dec. 10, 2011
 

Squats (some walked out, most mono-lift)
335x 5x5 (ATG)

Narrow Grip Bench Press
225 x5x5 (Paused each rep)

Bench Press (feet on bench)
225 x8x3sets

Deadlifts off 3inch Mats
405x4
435x4
465x4
405x 5x2 sets*
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Sunday Dec. 11 . 2011
 

DB Seated Incline Shoulder Press
50x10
60x8
70x8x3sets

Seated Db Rear Delt raises
15x10x3sets
10x15x5sets

Db Flyes
20x10/25x10
30x8/35x8
20x15/25x12
20x10/15x25

Sit Ups
30/20/15

Pull Ups (wide / neutral grip)
5/5

Db Hammer Curls/Db Bicep Curls
30x10/40x4-30x4
35x8/35x4-25x4
40x5/20x12
45x5/25x10-30x5-20x8

Leg press calve raises

------------------------------

Saturday December 17 2011
 

Squat (monolift-medium/wide stance)
405x3x5sets

NG Bench Press (Pause)
265x3x5sets

Bench Press (feet on bench)
265x5x3sets

Sumo Dealifts (wide stance)
350x3
380x2
452x2
507x1 (Smooth)
551xGLUED didn't try to force it

4inch Block Pulls (conventional)
440x3
475x3
505x3 (static holds)

Sumo Deadlift (slow negatives/static holds)
455x3x3

Strict Press
185x1
205x1

Arm Wrestler Curls
25lbs x10
25lbs x12

Pull Ups
(wide)x5
(close)x5/3/4

Crunches (on Decline Bench)
30/20/20

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Friday December 23 2011
 

Sumo Deadlifts & Dbl Overhand Grip (wrm ups for box squats)
135x5
185x5
225x5
275x5
315x5

Safety Squat Bar Box Squats
12inch Box- 225x10
16inch Box- 225x10x2sets

2inch Deficits Stiff legged/Romian Deadlifts (Dbl Overhad Grip)
135x15
185x12

Db Bench Press
70x20
80x20
90x17+3 (latic acid burn)

Db Flies (slight incline)
15x20
20x15
25x12
30x30
35x8
40x5
20x20

(SuperSetted with)

Db Rear Delt Raises
15x10x5sets

Barbell Row
135x10
185x8x3sets

Barbell Curls (strict)
95x8x3sets
115x3x3sets

Pull Ups (wide/close)
5/4/4/5/4

Situps/Crunches (on decline bench)
25/25/20

Triceps Push Downs 3sets of till failure

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Monday December 26 2011
 

Giant Cambered Bar Chain Suspended GoodMornings
95x10
135x10
185x10
225x10
275x10
315x10

JM Ez-Bar Bench Press
95x8
135x8
185x8
225x8

4Inch Cambered Bar Bench Press
100x10
140x10
190x10
230x10

Arm Wrestler Curls
25x15
30x8x3sets

Pulls Ups (Wide/Close/Wide,etc... Dbl Ovrhand)
5/7*pr/5/5/5

Sit Ups (on decline bench)
15x3sets

Rotator Cuff Presses
45x10
65x10
75x5x5sets

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Saturday December 31 , 2011
 

Squat
445x 2x3sets

Pause Bench Press
305x2
315x 1x3sets

NG Pause Bench Press
305x 2x2sets

Reverse Green Band (set @5.5ft) Deadlift
505x2
535x2
570x1
605x1
640x1...Shotty lockout, good enough for the gym, maybe would get 2lights at a meet, need to wear baby powder and a singlet for these max attempts.

Barbell Behind the Neck Press
135x5
185x4
195x3

25lbs Db Rear Delts/ Db Curls pump set