Tuesday
Pull
Deadlift
135x10
225x5
315x5
315x10
385x4x4
405x4
465x1
485x1 (PR)
Towel Grip Holds
some weight x some time
Shrugs
405x15x2
405x20
Seated Good Morning
135x10
135x20x2
Oblique Push Down
250x15x3
Neck
130x25x2
130x50
Weighted Leg Raise
20x15x3
Good day, I was really only planning on pulling 380 for 5 sets of 4 according to prelipin, but I went 4 sets, then decided that 405 was doable. The first rep at 405 went up really quick and smooth so they talked me into 465 for a single. That went up really fast too...so they tried to get me to pull 500, but I've been down that road before and have come back really beat up...but wiser...so I put the cap on at 485...it went up well but my timing was off and I ended up pulling the last half more stiff legged than I would have like...but hey, it went up and I don't hurt, so things are going well.
Out-Work
Tuesday, April 24, 2007
Monday, April 23, 2007
Monday
Press
Warm Up
I tried a new warm up movement today, I'll probably never do it again. It was called the windmill, and it consisted of me hurting my shoulders.
OHP
135x6
185x5 (strict PR)
205x5
225x6x3 (Prelipin)
Incline DB Press
My shoulder really started hurting from that damn warmup, so these were stupid.
70x10x2
Lat Pull Down
240x10
250x6x3
Wrist Work
Curls
135x10x2
135x15
Ext
10x10x3 (pinch 2 5's together)
Some pinches for grip and thumb strength
Abs
Dynamic Band Crunches w/ green band
Ab pull down from rack w/ bands
Face Pulls
170x15
140x15x2
Felt really good today, last night we did some truck pulling and some sandbag lifting, this might have helped me a ton. Our sandbag circuit was really good, we shouldered the bag 20 times (10 a side) and then went to bent over row, and then to between the leg swings. Then I tried to pull the truck all the way around the parking garage, I'm getting closer. (That is such a cop out...face it, I didn't make it) (I'm a sissy)
I'm getting closer...what is this, optimist hour?
Yours,
The pessimist
Press
Warm Up
I tried a new warm up movement today, I'll probably never do it again. It was called the windmill, and it consisted of me hurting my shoulders.
OHP
135x6
185x5 (strict PR)
205x5
225x6x3 (Prelipin)
Incline DB Press
My shoulder really started hurting from that damn warmup, so these were stupid.
70x10x2
Lat Pull Down
240x10
250x6x3
Wrist Work
Curls
135x10x2
135x15
Ext
10x10x3 (pinch 2 5's together)
Some pinches for grip and thumb strength
Abs
Dynamic Band Crunches w/ green band
Ab pull down from rack w/ bands
Face Pulls
170x15
140x15x2
Felt really good today, last night we did some truck pulling and some sandbag lifting, this might have helped me a ton. Our sandbag circuit was really good, we shouldered the bag 20 times (10 a side) and then went to bent over row, and then to between the leg swings. Then I tried to pull the truck all the way around the parking garage, I'm getting closer. (That is such a cop out...face it, I didn't make it) (I'm a sissy)
I'm getting closer...what is this, optimist hour?
Yours,
The pessimist
Friday, April 20, 2007
Friday
Lower
Box Squat
worked up to 315x6x3
then got stupid and did 405x1 and 445x1
Yoke Hold
Straight Bar
500x30 seconds
500x10 stepups
Lunges
Zurcher style
225x5x2
Abs
some woody choppers
Neck
140x25x2
AAAAnnnd now I need to recover...thank god for the weekend. Some GPP will be had at the zoo...I think I might try to fight a gorilla, or outrun a bear...that should be some good GPP.
Sleep is what I need, and sleep is what I'll get
Lower
Box Squat
worked up to 315x6x3
then got stupid and did 405x1 and 445x1
Yoke Hold
Straight Bar
500x30 seconds
500x10 stepups
Lunges
Zurcher style
225x5x2
Abs
some woody choppers
Neck
140x25x2
AAAAnnnd now I need to recover...thank god for the weekend. Some GPP will be had at the zoo...I think I might try to fight a gorilla, or outrun a bear...that should be some good GPP.
Sleep is what I need, and sleep is what I'll get
Thursday, April 19, 2007
Thursday
Press
Rev Band OHP
225x5
275x3x3
275x4x2
Standing Band OHP
185x4x3
225x4
Bench
close grip
185x6
225x6
245x6
Blast Straps
me + weight x 15 +5w/o weight
me+weight x10
scarecrows
15x3
Pull Down Abs
250x15x3
Weighted Situps
90x15
90x15
135x6 - 90x5
Shoulders
30x10x3
This took about 3 hours...so I was really pretty tired.
Press
Rev Band OHP
225x5
275x3x3
275x4x2
Standing Band OHP
185x4x3
225x4
Bench
close grip
185x6
225x6
245x6
DB Rows
100x15
125x15
125x20
Blast Straps
me + weight x 15 +5w/o weight
me+weight x10
scarecrows
15x3
Pull Down Abs
250x15x3
Weighted Situps
90x15
90x15
135x6 - 90x5
Shoulders
30x10x3
This took about 3 hours...so I was really pretty tired.
Wednesday, April 18, 2007
Tuesday
Pull
Deadlift
135x10
225x10
315x5
365x5
405x3x5
band through belt DL
315x10x2
365x10
Pull throughs
250x15x2
250+avebandx12 (just about ate shit on these)
45 deg raise
Some weight+tension x some ammount of reps for a certain ammount of sets
Oblique Push Downs
250x15x3
Weighted Leg Raise
30x10x2
Neck
130x25x2
we were interrupted...and then it got late
Overall a really good day. During the first half of deadlift I had a really tight spot in my back that really hurt during lockout, but that went away. This tells me that it would probably be a good idea to warm up better next time. Wee Joe is still iffy...we'll see how long he lasts, he's had it pretty easy so far.
Low on easter candy! Power receding! Must...find...more......cadbury.
Pull
Deadlift
135x10
225x10
315x5
365x5
405x3x5
band through belt DL
315x10x2
365x10
Pull throughs
250x15x2
250+avebandx12 (just about ate shit on these)
45 deg raise
Some weight+tension x some ammount of reps for a certain ammount of sets
Oblique Push Downs
250x15x3
Weighted Leg Raise
30x10x2
Neck
130x25x2
we were interrupted...and then it got late
Overall a really good day. During the first half of deadlift I had a really tight spot in my back that really hurt during lockout, but that went away. This tells me that it would probably be a good idea to warm up better next time. Wee Joe is still iffy...we'll see how long he lasts, he's had it pretty easy so far.
Low on easter candy! Power receding! Must...find...more......cadbury.
Monday, April 16, 2007
Thursday, April 12, 2007
Thursday
Press
Reverse Band OHP
225x6x2
275x3x2
275x4x3
275x5
Band OHP
135+minisx6x3 (strict)
185+minisx6
225+minisx6
Hanging Towel Stuff
Leg raises
Rainbows
pullups
Shoulder Raises
Front/Band Pull aparts
x10x4
Abs
Pull Down
250+MM (kept pulling me off the floor) x15
250x15x3
So adipose is no longer allowed to be called adipose. First of all, that name belongs to somebody much...much stronger...and second of all he has a better name now. So imagine that guy in your gym...that old guy with his pants pulled halfway between his navel and his moobs and his belly hanging out below his waist line...kind of like a pouch...but a man pouch...so a mouch. So Joe has this look going on all the time anyway, but his shirt is always untucked so you can't see it...but today he decided to tuck it in and all hell broke loose...top that all off with a weight belt and you have me rolling on the floor and Joe now being known as Joe Camel Toe
That is all.
Sleep=Strength
Press
Reverse Band OHP
225x6x2
275x3x2
275x4x3
275x5
Band OHP
135+minisx6x3 (strict)
185+minisx6
225+minisx6
Hanging Towel Stuff
Leg raises
Rainbows
pullups
Shoulder Raises
Front/Band Pull aparts
x10x4
Abs
Pull Down
250+MM (kept pulling me off the floor) x15
250x15x3
So adipose is no longer allowed to be called adipose. First of all, that name belongs to somebody much...much stronger...and second of all he has a better name now. So imagine that guy in your gym...that old guy with his pants pulled halfway between his navel and his moobs and his belly hanging out below his waist line...kind of like a pouch...but a man pouch...so a mouch. So Joe has this look going on all the time anyway, but his shirt is always untucked so you can't see it...but today he decided to tuck it in and all hell broke loose...top that all off with a weight belt and you have me rolling on the floor and Joe now being known as Joe Camel Toe
That is all.
Sleep=Strength
Tuesday, April 10, 2007
Tuesday
Pull
Deadlift
135x8
225+bandsx6
315+bandsx5
365+bandsx2
405+bandsx2
425+bandsx2
435+bandsx2x3
band through belt
315x5
315x10
Shrugs
225x15
315x15
405x15
495x10
600x10 (ugly but whatever)
Abs
Pull down obliques
250x15x2
250+Bandx15
250+2bandsx10
Med ball
Side v sit tosses
3x15/side
Neck
140x25
120x25x3
A good day...We were only going to deadlift about 430 for 3 sets of 2, but we decided to try the bands out...so I did deadlift 430 for 3 of 2 for about 4 inches...and then it was whatever the band tension was at the top...who knows...500 maybe...who cares.
Pull
Deadlift
135x8
225+bandsx6
315+bandsx5
365+bandsx2
405+bandsx2
425+bandsx2
435+bandsx2x3
band through belt
315x5
315x10
Shrugs
225x15
315x15
405x15
495x10
600x10 (ugly but whatever)
Abs
Pull down obliques
250x15x2
250+Bandx15
250+2bandsx10
Med ball
Side v sit tosses
3x15/side
Neck
140x25
120x25x3
A good day...We were only going to deadlift about 430 for 3 sets of 2, but we decided to try the bands out...so I did deadlift 430 for 3 of 2 for about 4 inches...and then it was whatever the band tension was at the top...who knows...500 maybe...who cares.
Monday, April 9, 2007
Monday
Press
OHP
135x5
185x5
225x3
255x3
260x2
270x2
280x1x5
285x1 (PR)
290x0
DB Bench
100x10
100x6x2
Pullups
BWx8
25x5x3
Shoulders
Front/Side Raises
30x10x3
Abs
Pull Downs
250x15x3
Wrist Curls
135x10x3
Neck
120x25x2
Good day today...280 went up well. I feel more explosive since I've started the power clean movement on fridays. Trained by myself today so it was a little different as far as rest time. If anything I had less today so that says a little for my conditioning I suppose. I am still curious as to how all this pressing will translate to a log when I get a chance to press one. I hope there is a very good carryover. I am also worried about cleaning the log. I really need to get one made or buy one so I can get comfortable before the contest.
Easter Candy = Explosive Power
Press
OHP
135x5
185x5
225x3
255x3
260x2
270x2
280x1x5
285x1 (PR)
290x0
DB Bench
100x10
100x6x2
Pullups
BWx8
25x5x3
Shoulders
Front/Side Raises
30x10x3
Abs
Pull Downs
250x15x3
Wrist Curls
135x10x3
Neck
120x25x2
Good day today...280 went up well. I feel more explosive since I've started the power clean movement on fridays. Trained by myself today so it was a little different as far as rest time. If anything I had less today so that says a little for my conditioning I suppose. I am still curious as to how all this pressing will translate to a log when I get a chance to press one. I hope there is a very good carryover. I am also worried about cleaning the log. I really need to get one made or buy one so I can get comfortable before the contest.
Easter Candy = Explosive Power
Friday, April 6, 2007
Thursday, April 5, 2007
Thursday
Press
OHP
135x5
155x5
185x5x4
225x3
225x2
Reverse Band Press
225x5
255x5
275x3
290x2
315x0
290x2
275x3x2
DB Row
115x10x3
Shoulder Work
Front/Side Raises
30x10x3
Probably some other stuff I am forgetting
Felt good after playing volleyball. Thanks to my good friend Haras for spotting me. I need to keep with the reverse band press...I think that and more cleans will help my press the most.
I'm not strong...just quick.
Press
OHP
135x5
155x5
185x5x4
225x3
225x2
Reverse Band Press
225x5
255x5
275x3
290x2
315x0
290x2
275x3x2
DB Row
115x10x3
Shoulder Work
Front/Side Raises
30x10x3
Probably some other stuff I am forgetting
Felt good after playing volleyball. Thanks to my good friend Haras for spotting me. I need to keep with the reverse band press...I think that and more cleans will help my press the most.
I'm not strong...just quick.
Tuesday, April 3, 2007
Monday, April 2, 2007
Sunday, April 1, 2007
Saturday Training
Felt good...got right to it
Deadlift
Prelipin says: warm up...then
315x6x3
then I pulled for fun 405x2...it went up easy...and I feel good after cleans the other day.
45 deg raise
45x15
90x10
135x10
Pull Throughs
250x15x3
Pull Down Abs
250x15x3
Truck Pull
Pulled the truck in the evening. It sucked. I couldn't get any footing and was just spinning my wheels in one place the whole time...it was very frustrating. I need to get some new shoes soon.
Felt good...got right to it
Deadlift
Prelipin says: warm up...then
315x6x3
then I pulled for fun 405x2...it went up easy...and I feel good after cleans the other day.
45 deg raise
45x15
90x10
135x10
Pull Throughs
250x15x3
Pull Down Abs
250x15x3
Truck Pull
Pulled the truck in the evening. It sucked. I couldn't get any footing and was just spinning my wheels in one place the whole time...it was very frustrating. I need to get some new shoes soon.
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