Training - February 2012

Saturday Feb.4.2012
 

Front Squats
275x1
315x1
365x1
385x1

Back Squats (static ATG)
385x5

Squats(Mono Lift & Squat Bar)
325x1
375x1
425x1
(Reverse Mini Bands)
465(-40)x1

Deadlift (Switched Grip)
375x1
415x1
475x1

Rack Pulls Vs Dbl Minis (Switched Grip)
405x1
455x1
495x1
540x1 + 5seconds hold

Bench Press
275x1
315x1
330x1

Chin Ups(Underhand grip pull ups)
x7*pr

Wide Grip Pull ups (overhand)
x6

Close Grip Pull ups (overhand)
x5

Neutral Grip Pull ups
x5

(Full Range) Seated Barbell Shoulder Press
205x1
225x1
245x1*pr

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

Wednesday February 8 2012
 

15inch Box Squat (Safety Squat Bar) VS Average Bands (140lbs~)
95x3x3
135x3x3
185x2x2
225x3
245x2
275x1x3sets (415@top, felt heavy)

(slight incline) Db Bench Press
50x10
60x8
70x5
80x10

Incline Db Flyes
15x15
20x12
25x10x3sets

Db Rear Delt Raises
15x10x2sets
10x10x3sets

Db Curls
20x10
25x10
30x10
35x10
Hammer Curls
40x5
45x5
50x5

DB JM Press into DB Skull Crushers on Incline Bench
20x15
25x12
30x10
35x8

Situps on Decline Bench
10/12/15/15

Hyper Extensions 45degrees
10/15/20/25

Cable ROPE Lat Extensions, Triceps Push Downs, Hammer Curls PUMP SET

Bent Over DB Rear Delt Raises
25lbs x15

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

Saturday Feb.11.2012
 

Reverse Average Band Good Mornings/Squat-Mornings(-120lbs~)
320x3
370x3
410x1
460x1
490x1
505x1
535x1
Pr City

Reverse Average Band Deadlifts Singles (-120lbs~)
Switch Grip
410
460
500
555
590
615+5seconds hold


Bench Press (feet on bench off floor)
225x3
255x1
290(lopsided more 10plate on left 5 on right)x4

Yellow Band Deficit Speed Pulls
140xBt(330lbs~)x1
230xBt(330lbs~)x1

Push Press
225x1
245x1
265x1
275x1

Behind the Neck Push Press
135x1
185x1
225x1

Wide Pulls ups x5

Close Grip Pull ups x5

Single Leg Calve raises on Hack Calf Machine xPUMP

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

Thursday 2/16/2012
 

Front Squat
135/185/225/275
315
365
395 PR

Push Press
185x1
225x1
255x1

Behind the Neck Push Press
185x1
225x1
255x1 PR

Reverse (Light) Band (less than 90lbs assistance) Back Squat (walkout)
235x3/285x2/325x2
375x1
415x1
465x1
505x1
*Used the Squat Bar, thing does not set up well on my back

Speed Deadlifts
315x1x5sets

Reverse Hyper Extensions

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

Saturday February 18 2012
 

Giant Cambered Bar 13.5 Box Squat Vs Doubled Monster Mini Bands (120-150)
95+Btx3x3
135+Btx3x3
185+Btx3x3
225+Btx2x2
255+Btx2 (14inch Box)

Rack Pull (Singles) VS Doubled Monster Minis (60-120)
Switched Grip
405+BT
455+BT
495+BT
545+BT
Regular Grip
585+BT
605+BT
625+BT
635+BT
655+BT PR

Axle Bicep Curls
70x5
100x5

Strict Press
95x5
135x5
185x3

Db Flyes Flat Bench
45x10

+

Db Flyes Incline
25x20

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

]Sunday Feb. 19. 2012 (really Saturday Night into Sunday) [/B]
Reverse Strong Band Pause Bench Press (120-130 assistance)
185x3
225x2
275x1
315x3
--------------------------------------------

Saturday February 25 2012
 

Reverse Average Band Squats
(WalkOut & Squat Bar, 120ish-lbs of band assistance)
410x1
465x1
505x1
535x1
555x1

Deadlifts VS chains (= C) Switched Grip until noted other wise
405x2
495x1
495+40C
495+80C
495+120C (Regular Grip)
495+160C (655@top) x bail out before lockout, got snagged on clothes
495+160C (655@top) x1 put on baby power, need to widen my grip/

Bench Press (flat back)
275x1
305x3

Behind the Neck Push Press
225x1
260x1 (pr)

Bradford Press (Strict press in front and behind the neck)
6 + 5 with 135

Reverse Grip Push Press
185x3
225x1