Thursday, June 7, 2012

Training - Novemeber 2011




Saturday November 5 2011
 Squats(monolift)
405x3x3
430x3x3

Pause Squats(walk out of rack)
305x5x3sets

3inch Mat Deadlifts(was supposed to be 4in' but forgot)
525x2

*Light ab work*
----------------------
Sunday Nov 6 2011
 
Bench Press (feet off floor)
285x3x3

Narrow Grip Bench Press
285x3x3

Strict Press
185x3
205x2

Hang Deficit Romanian Deadlifts (w/ oly shoes)

315x3

Slight Incline Db Flyes
15x20
20x15
25x12
30x10
20x10x4sets

Db Curls
10x20
15x12
20x10
25x8
30x6
20x8x5sets

Sit Ups
15/15/12/10

Dips
8/8/8/8

Db Hammer Curls
30x10
35x10
40x5x5sets

* rotator cuff assistance*
------------------------------------
Friday November 11-11-2011
 
Squats(monolift)
435x3x3sets
445x2x2sets

Bench Press (feet off floor)

295x3x2sets

Narrow Grip Bench Press

295x3x3sets

4inch Mat Deadlifts
545x2reps
11-11 Training Video

-------------------------------
Sunday November 11-13-11
 
Front Squats
275x 3x5sets

Double Overhand Deadlifts (Sumol) {w/oly shoes}
135x5
185x5
225x5

Double Overhand Deadlifts (Conventional) {w/oly shoes}
135x6
185x5
225x5
275x4
315x3
365x3

Dips
8/8/8/8/8

Ng Pull Ups
3/3/3/3/3

Db Flies (alternating angles) + Db Curls

15lbs x10x5nonstop alternating sets + same for both
20lbs x10x5nonstop alternating sets + same for both

Situps

20/15/10/15

Lat pull downs
-----------------------
Saturday November 19 2011
 
Squats(monolift)
450x2x2sets
465x2x3sets

Bench Press (feet off floor)
305x2x2sets *last set paused

Narrow Grip Bench Press

305x2x3sets *last set paused

Deadlifts
495x1
545x1
585x1

Farmers Walks
170lbsx120ftx5sets
------------------------------
Saturday November 26 2011

Squats
365x2x2sets

Bench Press (feet off floor)
245x10

Narrow Grip Bench Press
245x10

Deadlifts Double Overhand (slow negatives & holds)
135x11
225x8

Db Incline Flyes + Flat Bench Flyes
15x20 x 2sets (for both)

Db rear delt raises (against incline bench) + Incline Curls
15x10 + 15x20 x 2sets
10x10 + 20x15 x2 sets

Pull Ups + Dips
3/3/4/3 + 5/5/6/5

Db Curls into arnold/shoulder presses 20x10
25x10
30x10
35x8
40x6

Pec Deck, Lat pull downs , face pull pump/flush sets

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