Training - October 2011

Saturday October 1 2011
 

Squat
285x 6x2(sets)
295x 6x2(sets)
305x6

Not a super-set but still done at the same time as :

Bench Press w/ feet on bench
(175x6/190x6/200x6 wrm ups)
225x 6x5(sets)

Deadlifts vs Quaded MINI bands (alternate under/over grip)
255 + BT x 3x3
275 +BT x 2x6(sets)

Not a super-set but still done at the same time as :

Strict Press
135x 6x5(sets)

Seated DB Hammer Curls
40x5
45x5
50x5
60x5
70x10* PR

DB Curl
30x30

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Thursday October 6 2011
 

15inch Box Squat VS Average Bands w/regular bar
135+BTx3x3
185+BTx3x3
225+BTx3x3
245+BTx3x3

Stiff-legged/Romanian Double Overhand Deadlift
135x3x3
235x3x3
335x3x3

DB Incline Flyes
20x10/25x10/30x10
35x8/40x8
45x8/50x8

Incline Db Bench Press (lower angle than prior week)
60x3
70x3
80x3
90x3
100x12*pr for this angle

Db Decline Flyes + Situps (filled belly) + DB Hammer curls(seated)
20x20 + 15 + 20x20
25x15 + 15 + 25x15
30x12 + 15 + 30x12

Hyper-extension
bwx 10/10/10

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Sunday October 9 2011
 

Squat
315x 5x5

Bench Press (Feet off floor)
245x 5x5

Strict Press
145x 5x5

Deadlift Vs Quaded Mini's
295+BTx 2x6sets

Seated Incline Db Curls + Db Incline Flyes
20x12 *for both
25x12 *for both
30x10 *for both
35x8 *for both
40x8 *for both

Seated Db Hammer Curls
45x5
50x5

2arms DB overhead triceps extensions
70x8
75x8
80x10
85x10
90x15

Db Rear Delt Raises
10x20
15x15
20x10
25x8
15x12
10x10

Calve's/Abs/Hamstring assistance work

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Monday October 10 2011

Heavy Gripper 100lbs through out the day

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Saturday October 15 2011 (Achilles Last Stand training)
 

15inch Box Squats w/Straight Bar VS Strong Black Bands
135x3x3
185x3x3
225x3x3
245x3x3

Bench Press
(Feet on Bench/Off Floor)
265x4x3sets
(Feet off Bench/On Floor)
265x4x2sets

Deadlift VS Quaded Mini's
(switched/alternating grips)
296+btx3x2sets
306+btx3
316+btx3

Strict Press
(thumbless grip)
165x4x5sets

Squat
(walk out)
365x4x3sets (was supposed to do 2more sets but was just dead)

Quick Upper Chest, Triceps/Biceps Assistance Work

This took forever... between set up time and warm ups, ehhh

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Sunday October 17 2011
 

DB Flyes(slight incline)
20x20
25x15
30x12
35x10
30x10
25x10
20x10

DB Rows
70x10
100x5
110x5
120x5
130x5
140x5
150x5
160x5

Alternating DB Curls
20x5
25x5
30x5
35x5
40x5
45x5
50x5

DB Pull Overs
20x10
25x10
30x10
35x10
40x10
45x10
50x10

4inch Cambered bar bench press (w/feet on bench & slight pause)
95x10x4sets
SUPERSET w/ Crunches at high decline
bw/x15x4sets

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Thursday October 20 2011
 

Pause Squats (atg)
275x 5x3sets

Barbell Row/ Stiff/Romanian Deadlift
95x 5/10
135x 5/10
155x 5/10
185x 5/10
205x 3/6

DB Bench Press (Slight Incline)
50x8
60x5
80x3
90x15

DB Flyes (slight incline)
20x20
25x15
30x12
35x10
40x8
45x6
15x30

DB Curls
20x20
25x15
30x12
35x5
40x4
45x3

Rear Delt db raises (against slight incline bench)
15x10
10x12x2sets
10x10x3sets

DB Pull Overs
20x20
25x20
30x10
35x8

Db Triceps Swing Backs
20x10
25x10
30x10
35x10
40x10

Db Arnold Presses
20x15
25x15
30x10
35x10

Sit Ups
bw x 15/14/13/12/11

45'degree hyper extensions
bwx 15/14/13/12

Dips + Narrow Hammer Grip Pull Ups
bw/10 + 5 x2sets

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Sunday October 23 2011
 

Squat
375x 4x3sets
405x 4x2sets

Bench Press (Feet off floor)
275x 4x2sets

Narrow Grip Bench Press
275x 4x3sets

Strict Press
170 x4
175 x4
180 x4
185 x4

Deadlift Vs Quaded Monster Mini's
295lbs + BT x 2x6reps
*Alternating grips and rest between sets.

Narrow/Hammer Grip Pull ups + Dips
3reps/6reps x5sets

Situps
20lbs x 10 x 4sets

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Friday October 28 2011
 

Pause Squats
295x 5x3sets

Escalator "Decling" Db Incline Presses
90x5 (seated shoulder press)
90x5 (90'incline bench press)
90x5 (45'incline bench press)
90x15 (slight incline bench press)

Incline Db Flyes (alternate between slight incline and 45' incline)
30x8/ 30x8
25x8/ 25x8
20x8/ 20x8
30x8/ 25x8
20x8/ 15x8

NG Hammer Pull ups
bwx 3/3/5/3/5/3/3

Dips
bwx 8x8sets
+

DB Curls
30x16
30x10
30x8
25x12
25x15x2sets
20 times pump explosion failure

Sit Ups (Full Belly of Air)
bwx 20/15/12/10

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Sunday October 30 2011 Deload
 

Squats
345x 3x2sets

Pause Bench Press (Feet off the floor)
225x 3x2sets

Strict Press
155x 3x2sets

Deadlifts VS Chains
315+10chains (200lbs) x 1x9sets

Plate Loaded (wide) Lat pull downs
50x20
90x15
140x10

Db Pull Overs
40/45/50/55/60x8

Sit Ups
bwx 10x3sets
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