Training - January 2012

Saturday January 7, 2011
 

Squats Singles
405
455
475

Squats Vs Chains
405 (40)
405 (80)
445 (80)
475 (80) [555lbs @top]
--------
405 (120)
405 (160) [565lbs @top]


Bench Press vs Doubled Mini Bands
225+btx2
245+btx2
275+btx1
295+btx1 (should have taken a smaller jump, strained too hard on this)


Deficit Deadlifts Vs Yellow Heavy Bands (wrm up)
95lbsx(300+bt)x 1x3sets

Deadlift Speed Pulls VS Quaded Mini Bands
315x(225ish_bt)x 1x6sets

Deadlift Rack Pulls (overhand straps)
495x5
545x4
585x3
605x2
640x1x5sets

Sit Ups on Decline Bench x 10

Close Grip Ovrhd Pulls ups x 5

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Tuesday Jan. 10 . 2012
 

2board Bench Press (wide) VS Chains
95+(40)[135]x5
95+(80)[175]x5
95+(120)[215]x5
95+(160)[255]x10
95+(200)[295]x10

Bench Press Paused off pins Vs Chains
45+(200)[245]x5 *hard as hell since chains shook everywhere.

Db Rows (1arm @atime)
100x10x3sets

Db Bench Press (slight Incline)
70x8
80x8
90x8

Db curls
20x10
25x10
30x10
35x10
40x10

Seated Db Rear Delt Raises - Incline Db flyes - Rear Delt Db raise 45'15x10 - 20x20 - 10x10 x3sets each

Rear Delt Rotator Cuff presses 20lbs x20x2sets

Lat Extensions 15x5sets

Face Pulls - Overhead Triceps Extensions
15 - 20 x3sets each

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Saturday January 14 2012
 

Squats (monolift w/commands)
415x1
465x1
*Used Squat Bar, felt way too easy.

Close Grip Bench Press 2boards
335x2 *paused on the first, almost messed up the second
355x1
365x1

Deadlift Wrm Up VS yellow Short bands from hell
145x1

Deadlift VS Quaded Minis SINGLES
325+bt
375+bt
415+bt
435+bt(pr)
455+bt(pr)
475+bt(PR)
*last one was the only one I slightly struggled on.
235+bt for 15seconds HOLD

Reverse Black Band Bench Press (wide grip)
315+bt Singles...
365+bt
385+bt
405+bt

Seated Barbell Shoulder Press (Behind the Neck)*superseted with below***
135x5
155x5
185x5
225x2

Netural Grip Pull ups***
2 + scap pulls
7 + scap pulls and 10seconds hold

Wide Grip Pull Ups***
3 +scap pulls/holds x 2sets

Rear Delt Bent Over Strict Raises with scap squeeze
25x10x3
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Saturday 21 2012
 

Squat (Singles)
325x3sets

Pause Bench Press (w/commands)
275x1
315x1
325x1 felt easy used a good set up and tucked my lats hard

GMs x45lbs x 20 reps

Wide Grip Pull Ups'
bw x 6pr? x7PR

Close grip pull ups
bx x5

Random grip pull ups in 3 minutes x 10 plus holds and scap pull ups

Sit ups and torso twists 2sets of 10 reps

Hanging knee raises x 10

Random prehab work

25lbs db rear delt raises and slight incline flyes

lat extensions for the scaps / cable push downs and curls

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