Training - March 2012

Sat March 3 2012 (forced deload day)
 

Front Squats
315x1
365x1
405x1 PR!!!
*Went deeper on this squat than any that have came before me, strained my lower back in the process, totally worth it, will upload a pic or video when I have time*

Bench Press Feet off floor/on bench
255x2
275x2
300x2 almost 3 but didn't want to strain my back any more.

Push Press + Behind the neck Push Press
135x1+1
185x1+1

Deadlifts Speed/Technique
315x9singles
365x1

Flat DB Flyes
20x20x2sets

Seated curls
20x20x2sets

Strict Stiff DBMuscle Snatches
70x1 each hand (once I get to 90lbs ill film it)

Farmers Pick
175each hand

Sit ups
10x2sets

Some other movements to put my back in place

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Saturday March 10 2012
 

Clean and Push Press
221x1
243x1 (didn't want to continental so it took 2 attempts and still was a high pull into a muscle clean but was just toying around warming up so not bad)

Squats (walk out)
410x2
445 (misload forgot a 25 on the left side) still squatted it anyway
470x1
Reverse Light Band Squats (90ish assistance@bottom)
500x1
530x1
550x1

Reverse Doubled Light Band Deadlift (up to 180ish assistance@bottom)
500x1
590x1
620x1
640xBleh, legged locked and unlocked x1

Bench Press w/pause
275x1
315x1

Ng Bench Press
275x5

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Wednesday into Thursday - March 14to15 2012
 

Overtraining, Overloading, Insanity! Not fully healed, not planned, not smart.

Reverse Heavy Band Squats (walk out)
405x1
455x1
495x1
545x1
565x1

Reverse Heavy Band Deadlifts
405x1
495x1
585x1
635xshady lockout, & another fail before lockout.
4inches x no avail, too burnt, grip and everything else was spent.

Dips x 5 shut down too sore
Pull Ups (narrow neutral grip) x5
Db Flies 20lbs x30
Hammer curls 40lbs x15
Incline (slight) Db flies 25lbs x25
Db curls 30lbs x18

Shoulder Triceps stretch movements

-Did a 15hour shift Wednesday, didn't sleep at all Tuesday, and still didn't catch up with my sleep, low and behold couldn't sleep tonight so I said screw it.

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Saturday March 24 2012 Training Meet
 

Squat
485
505 miss
505

Bench
320
pass
340 miss

Deadlift
570
600
615 robbed

Long story short meet was horribly run, overcrowded, shitty bias judging etc,

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Tuesday March 27 2012 Recovery
 

Starting a modified Ed Coan 14week split, where I mix and move some of the exercises and break some sets/reps for example turn 10x2 into 5x4.

Speed Bench Press (Wide Grip/Feet off Floor)
195x10x2sets

Incline Bench Press (Slight Pause)
185x5x4sets

Narrow Grip Bench Press (Slight Pause)
185x10x2sets

Lat Pull Downs(wide overhand-grip) with 150lbs
10x5sets

Arm Wrestler Curls
25lbs x12x5sets

Db Slight Incline Flyes
20x15
25x12
30x10
35x8
20x20

Db Rear Delt Raises
20x10x2sets
15x10x3sets

Db Hammer Curls
20x10
25x10
30x10
35x8

Situps (b/w)
10/12/10/10/10

Triceps Push Downsx3sets pump /LatScap Pull Downsx2sets pump

Friday March 30 2012
 

Squat
335x10x2sets
(this many reps smoked me 2nd time around so had to rack at 7 & reset)

Bench Press
225x10x2sets
(arched the 2nd set and went much smoother and faster)

Switch Grip Deadlifts
Sumo 405x5x2sets
Conventional 405x5x2sets

Pull Ups (Bodyweight)
CG DblOvrhd x5
Wide DblOvrhd x5
Chin ups x5
Neutral grip x5

situpsx10

hanging knee raise x 10second hold

50lbs db muscle stiff legged static muscle swings x5each arm
Left arm 50lbs db strict press x5

100lbs sandbag clean and press x1

50lbs sandbag 2hand clean and 1arm press x5(both)

(2) 50lbs sandbags (in each hand)clean any whatever way & press x1

100lbs keg bunch of clean practices and 1press with 10second hold @lockout

triceps pump action vs cables

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