Thursday, June 7, 2012

Training - September 2011

Monday September 5 2011
 
Axle Strict Press
120x3/140x3
160x3
180x3
200x2

Axle Push Press
210x2
230x2
250x1.5
260xmiss @ the top
~Left arm is giving me trouble on lockouts, and left hip is very tight ehh.
Db Incline Flyes
15x20
20x20
25x15
30x12
35x8

Pulls ups/DB skull crushers/Db flyes
4/20lbs x15/-10
4/25lbs x10/-10
4/30lbs x12
4/35lbs x12
4*tendons been bothering me on the left arm... ehhh

Db Bench Press
50x5/60x5

1arm Db Clean & Press each rep (Left arm only)
50x5
60x5
80x5

10minutes or so of heavy bag work, called it a night.
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Monday September 5 2011 "Labor Day Lifting"
 
14inch Box Squat (Straight Bar) vs Light Bands
135xBTx2
185xBTx2
225xBTx2

14inch Box Squat (Straight Bar) vs Light Bands & Chains(20lbs a piece
146xBTx2/4/6/8/10chains x 2reps (/indicates these were done on different sets)
196xBTx10chains
246xBTx10chains
286xBTx10chains *Heaviest I went in awhile, PR.
*at least 200lbs of chain tension and minimum of 50lbs from bands

Reverse Light Band Deadlifts
405x1
455x1
505x1
~Shut it down

Speed Deficit Deadlifts
260lbs x1rep x 10sets (10 seconds rest)

Front Squats
135x1/185x1
225x1
275x1
315xMiss, bar slipped off my dry wick shirt so I put a hoody on and :
315x1
345x1*heaviest I went in a while felt good but shut it down.

Calf Raises and Wrist Twists.

All in all tired as hell, bodyweight is just on the border of 240lbs; plan is to hold off around here until I hit the gym a little more and get all my strength back, but more so work out my little tendon and tight hip issues, then re start the weight loss in october
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Been having tendon pains my forearm, feels like I might have a pre-cursor to a hernia in my left abdominal wall and most recently been having sharp pains in my back. Going to have to make love to my foam roller, and take it easy for awhile just focusing on speed work and rehab related assistance work until the troubles and stress from work settle out.
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Sunday (September) "9-11", 2011
 
14inch Box Squats VS light bands: w/ straight bar
95x3x3
135x3x3
185x2x3
225x2x3
275x2

Db Bench Press
50x10
70x5
80x4
90x3
100x15*Tendon was shot but went Berserk anyway, since Kai Greene and Desmond Miller were right next to me. PR

Pull ups *(wide grip)
b.w: 4
10lbs x4
20lbs x3
30lbs x2
bw: 4+3 (7)

Db Incline Flyes
15x15/20x12
25x10
30x8
35x5
40x20! PR

Barbell Power Curls
95x6
115x6
135x3
155x3
175x3* possible pr don't remember

Hang Romanian Deficit Deadlifts
315x3x2sets
*shut it down, exhausted...

Zottman DB curls

@home: Iron Woody Vice Gripper 6 sets of 15 reps (last set did 20reps w/left)
*both hands
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Monday 9-12-2011
 
100lbs Bone Crusher (Iron Woody's Captain of Crush/Heavy Grip knock off)
10sets x 10 reps each hand
+ uncounted random slow reps and holds with my left hand.
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Thursday September 15 2011
 
DB Incline Shoulder Press(seated shoulder presses on slight incline bench)
70x5
80x5
90x10*pr
100x4*pr

Decline Db Flies + Bw/ Sit ups
15x15 + 10
20x15 + 10
25x30 + 20

Heavy Lat Pull down machine/ wide gripwhere the weight stacks are heaver than normal
125x10
155x10
185x10
200x10

Dips bw did 3 shut it down because tendons acted up.

Tbar rows with deficit
45lb plate x 10
90lbs in plates x 10
135lbs in plates x 10
155lbs in plates x 5
180lbs in plates x 5

Power Curls
95x5
115x5
135x5

Strict Curl Drop set
95/85/75/70/65/55x 5reps + reverse bbcurls 45lbs x10
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Saturday September 17 2011
 
Squats
345x5 x4sets...
*FLOOR UNDER POWER RACK IS BANGED UP* Got pissed went home.
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Sunday September 18 2011
 
Squatscontinued from yesterday (MONOlift)
225x5
275x5
345x5

Bench Press (with feet on bench)
225x5x5

Deadlifts
429x5x2sets
419x5x3sets
*this was closer to 70% but I had to work in with somebody so I just used the weight they used. Next week when the squat % rises I will do 409lbs deadlifts.

Db Skull Crushers (off the floor)
30x10
40x10
50x15

Barbell Strict Curls
95x10
100x10
110x8

Triceps extensions super-set

Arm wrestler curls
25x10x2sets
30x10
35x10

Dips (b.w)
10-10-10-12

Seated Db Hammer Curls
30x15
40x10
45x10
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Thursday September 22 2011
 
Seated Incline Db Shoulder Press
50x8
60x3
70x3
80x3
90x3
100x6.5* (2 rep)PR, SO DAMN CLOSE TO 7, locked out the right,but lost it on the left.

Decline Db Flyes + Situps
15x20 + 10
20x20 + 10
25x20 + 10
30x20 + 10

Pull Ups (b/w)
4/4/4

chin ups (b/w)
4..shut it down tendons still bothering me.

DB Decline Skull Crushers + Seated DB (Biceps)/Hammer Curls
20x15 + 20x15 (biceps)
25X15 + 25x15 (biceps)
30X10 + 30X18
35X10 + 35X14
40X8 + 40x10

Lat Pull Downs (heaviest lat pull down machine)
200x5
230x5
260x5
290x5

Random db/cable machine triceps, biceps, rear delt, and forearm rehabs
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Sunday September 25 2011
 
Squats*(out of mono-lift)
275x 6x6 *atg

Bench Press (with legs off the floor) slow controlled reps
190x 6x6

**Deadlifts
315x 3x3
**Reversed my over/under hand grip; (an Ehubbs suggestion)

**Extreme Deficit Deadlifts: VS Quaded Monster Minis
105x 3x3
155x 3x3
205x 3x3

Strict Press
120x 6x6

Push Press
155x 3x3

DB Incline Fly/ DB Incline Curl
15x20 (for both)
20x15 (for both)
30x10 (for both)
-Drop-set to : 10x30 (for both)

Rear Delt Raises (against Bench) + Secret rotator cuff movement
10lbs x10reps x5sets
+
40lbs x10 x3sets
20lbs x10 x2sets
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Wednesday September 28 2011
 
Gripper stuff between Monday & Tuesday, nothing special though.

15'in Box Squat w/Straight Bar VS Light Bands
135+BTx 3x3
185+BTx 3x3
225+BTx 3x3
245+BTx 3x2
~Slight pause on the box each rep

Db Incline Flyes
15/20/25x 10 (within 30 second or less rest periods)
30x10
35x8
40x8

Db Incline Press

50x5
60x3
70x3
80x3
100x10*PR

Pulls Ups / Rear Delt raises against bench (feet off floor)
bw x 4x4 / 10lbs x 10reps x 5 sets

Db flies + Sit ups (belly filled w/ air) + Seated Incline Hammer Curls
15x20/ 15 / 20x10
20x20/ 15 / 30x10
25x10/ 12/
30x10/ 12/ 40x10
35x8 / 10/ 50x8
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