Band stepdowns
1x10
Wall Squats
1x10
Deadlift
1x5 280
1x5 295
1x5 315
High rack pull (above knee)
1x5 315
1x5 335
1x5 365
1x5 385
1x5 390
1x5 395
Mid rack pull (top shin/below knee)
1x5 225
1x5 275
1x5 315
1x5 325
1x5 330
1x5 335
Today was a good session. I like how I've integrated the metal militia concepts into my training. We'll see what it does to my main lifts 4 weeks.
Thursday, August 28, 2008
Wednesday, August 27, 2008
Bench
Scap pushups
1x10
band pullaparts
1x15 monster mini
Bench
1x5 180
1x5 190
1x5 205
Close grip 5 board, metal militia style
1x6 225
1x5 275
1x5 295
1x5 315
2x5 325
2x5 330
Close grip Rack lockouts
1x5 135
1x5 225
1x5 275
1x5 315
1x5 335
1x5 345
This was a great session. I spent those early sets on the board presses trying to get myself to touch low enough. At about 295 I started getting it mostly correct and my last set was perfect. It feels way different than what I had been doing before, so I'm curious to see how it helps my bench. Rack lockouts went well. I think these movements are really going to allow me to bring up my shirted and raw bench without sacrificing one of them. My lats are incredibly sore today. I imagine this is from handling heavy weights with my improved set up. I'm now more on my upper traps and have adjusted my feet (heels turned more out) so that I'm tighter and can drive more. Keep moving forward...
1x10
band pullaparts
1x15 monster mini
Bench
1x5 180
1x5 190
1x5 205
Close grip 5 board, metal militia style
1x6 225
1x5 275
1x5 295
1x5 315
2x5 325
2x5 330
Close grip Rack lockouts
1x5 135
1x5 225
1x5 275
1x5 315
1x5 335
1x5 345
This was a great session. I spent those early sets on the board presses trying to get myself to touch low enough. At about 295 I started getting it mostly correct and my last set was perfect. It feels way different than what I had been doing before, so I'm curious to see how it helps my bench. Rack lockouts went well. I think these movements are really going to allow me to bring up my shirted and raw bench without sacrificing one of them. My lats are incredibly sore today. I imagine this is from handling heavy weights with my improved set up. I'm now more on my upper traps and have adjusted my feet (heels turned more out) so that I'm tighter and can drive more. Keep moving forward...
Monday, August 25, 2008
Deload Squat
Band stepdowns
1x10
Leg swings
1x10
Squat
235x5
250x5
260x5
High box squat
4x3 315
Mid box (just above)
3x3 295
Side Bends
4x15 85/side
Reverse Hypers
4x10 130
Good deload on the main movement. My next cycle I'm incorporating a couple concepts from Metal Milita so I wanted to get a feel for those exercises today before I jump all the way in next week. The high box squats were hard, which shows a weakness. It also will help train me to keep a bit more upright. I feel the side bends and helping out also. Deloading all this week and back to it next week.
1x10
Leg swings
1x10
Squat
235x5
250x5
260x5
High box squat
4x3 315
Mid box (just above)
3x3 295
Side Bends
4x15 85/side
Reverse Hypers
4x10 130
Good deload on the main movement. My next cycle I'm incorporating a couple concepts from Metal Milita so I wanted to get a feel for those exercises today before I jump all the way in next week. The high box squats were hard, which shows a weakness. It also will help train me to keep a bit more upright. I feel the side bends and helping out also. Deloading all this week and back to it next week.
Thursday, August 21, 2008
Deadlift
Band stepdowns
1x10
Wall squat
1x10
ankle mobility
1x10
Deadlift
warm up
belt on
1x5 335
1x3 385
1x4 425
Leg press
4x20 4plates/side
1x10
Wall squat
1x10
ankle mobility
1x10
Deadlift
warm up
belt on
1x5 335
1x3 385
1x4 425
Leg press
4x20 4plates/side
Wednesday, August 20, 2008
Bench
Scap pushups
1x10
Monster mini pull aparts
1x15
Bench
warm up
1x5 225 + 2chains/side
1x3 250 + 2 chains/side
1x3 280 no chains
DB Bench
4x12 85/hand
Side laterals
4x15 20/hand
Flys
4x12 20/hand
Tricep death
2 sets
Probably shouldn't have done the chain work, but it was what it was. 280x3 was better than projected, so I know I'm on the right path.
1x10
Monster mini pull aparts
1x15
Bench
warm up
1x5 225 + 2chains/side
1x3 250 + 2 chains/side
1x3 280 no chains
DB Bench
4x12 85/hand
Side laterals
4x15 20/hand
Flys
4x12 20/hand
Tricep death
2 sets
Probably shouldn't have done the chain work, but it was what it was. 280x3 was better than projected, so I know I'm on the right path.
Monday, August 18, 2008
Squat
Band stepdowns
1x10 green band
Leg swings
1x10 each leg/each way
ankle mobility
Squat
warm up
235x2 light band
235x2 light band, 1 chain
235x2 light band, 2 chain
235x2 light band, 3 chain
285x2 light band, 3 chain
365x4 no band, no chain
lat pulldown, triangle grip
4x10 160
DB Rows
4x12 95/hand
Reverse hyper
4x10 120
Side Bends
4x15/side 80/hand
This was a pretty good workout. the 365 was supposed to be 95% of my projected max, so I feel good about getting 4 reps. The band+chain stuff was done with one of my team mates, it was all fairly easy. I'm feeling good and the weights are moving in the right direction.
1x10 green band
Leg swings
1x10 each leg/each way
ankle mobility
Squat
warm up
235x2 light band
235x2 light band, 1 chain
235x2 light band, 2 chain
235x2 light band, 3 chain
285x2 light band, 3 chain
365x4 no band, no chain
lat pulldown, triangle grip
4x10 160
DB Rows
4x12 95/hand
Reverse hyper
4x10 120
Side Bends
4x15/side 80/hand
This was a pretty good workout. the 365 was supposed to be 95% of my projected max, so I feel good about getting 4 reps. The band+chain stuff was done with one of my team mates, it was all fairly easy. I'm feeling good and the weights are moving in the right direction.
Military Press
Miltary press
warm up
1x3 125
1x3 135
1x6 145
Branford press
4x10 70
Upright Rows
4x10 100
Rear Delt on hammer strength
4x15 85
Gunz
various
Wasn't really feeling up to much before the session but once I started it got better. Everything continues to go well.
warm up
1x3 125
1x3 135
1x6 145
Branford press
4x10 70
Upright Rows
4x10 100
Rear Delt on hammer strength
4x15 85
Gunz
various
Wasn't really feeling up to much before the session but once I started it got better. Everything continues to go well.
Thursday, August 14, 2008
Deadlift
ankle mobility
1x10/leg
Wall squat
1x10
Square dance
1x2/side
Band stepdowns
1x10/leg
Deadlift, conventional
warm up
add belt
1x3 360
1x3 385
1x6 405
Leg Press
2x20 4 plates/side
2x12 4 plates/side
Leg Extensions
2x25 140
2x20 160
Leg curls
2x20 90
2x15 120
abz
This was a good session. Deadlifts felt good and my form was really good. I'm knocking on the door to some PR's.
1x10/leg
Wall squat
1x10
Square dance
1x2/side
Band stepdowns
1x10/leg
Deadlift, conventional
warm up
add belt
1x3 360
1x3 385
1x6 405
Leg Press
2x20 4 plates/side
2x12 4 plates/side
Leg Extensions
2x25 140
2x20 160
Leg curls
2x20 90
2x15 120
abz
This was a good session. Deadlifts felt good and my form was really good. I'm knocking on the door to some PR's.
Bench Press
Scap pushups
1x10
Band pull aparts
1x15 Monster Mini
Bench
warm up
1x3 235
1x3 250
1x6 265
DB Bench
4x20 80/hand
Side Laterals
4x15 20/hand
Flys
4x12 20/hand
Band tricep extensions
4x20 monster minis
This was a good session. Reps on the bench felt pretty good. I feel I'm recovering good, so hopefully this will lead to some PR's soon enough.
1x10
Band pull aparts
1x15 Monster Mini
Bench
warm up
1x3 235
1x3 250
1x6 265
DB Bench
4x20 80/hand
Side Laterals
4x15 20/hand
Flys
4x12 20/hand
Band tricep extensions
4x20 monster minis
This was a good session. Reps on the bench felt pretty good. I feel I'm recovering good, so hopefully this will lead to some PR's soon enough.
Monday, August 11, 2008
Squat
Band stepdowns
1x10/leg
leg swings
1x10/leg/direction
Squat, straight bar w/3 chains per side
warm up
1x3 285
1x3 305
1x1 315
1x3 305
lat pulldowns, triangle grip
4x12 150
DB Rows
4x15 90/hand
Reverse hyper
4x10 110
Side bends
1x15 75/hand
The chains threw off whatever percentages that I was supposed to do. 305 was about right. I really didn't know until I had done 315. So another set of 305 and that was it. I'll be moving up on the pulldowns, rows and side bends. I like following wendler's guidelines about the intensity. I don't feel nearly as beat up as I normally do.
1x10/leg
leg swings
1x10/leg/direction
Squat, straight bar w/3 chains per side
warm up
1x3 285
1x3 305
1x1 315
1x3 305
lat pulldowns, triangle grip
4x12 150
DB Rows
4x15 90/hand
Reverse hyper
4x10 110
Side bends
1x15 75/hand
The chains threw off whatever percentages that I was supposed to do. 305 was about right. I really didn't know until I had done 315. So another set of 305 and that was it. I'll be moving up on the pulldowns, rows and side bends. I like following wendler's guidelines about the intensity. I don't feel nearly as beat up as I normally do.
Military Press
Scap pushups
1x10
Rear delt machine
1x10 80
Torque press
1x10 20/side
Strict Military press
Warm up
1x5 115
1x5 125
1x5 135
Branford Press
3x10 70
1x8 70
Upright rows
4x10 100
Rear delt on hammer machine
4x15 90
Gunz
4x10 70
This was a pretty good session. We'll see how this affects my bench.
1x10
Rear delt machine
1x10 80
Torque press
1x10 20/side
Strict Military press
Warm up
1x5 115
1x5 125
1x5 135
Branford Press
3x10 70
1x8 70
Upright rows
4x10 100
Rear delt on hammer machine
4x15 90
Gunz
4x10 70
This was a pretty good session. We'll see how this affects my bench.
Friday, August 8, 2008
Rugby Practice
So I went to my first rugby practice yesterday. It was fun, tiring as hell but fun. I learned a lot and hopefully I'll feel confident enough by the spring in order to get involved in some games.
As a side note, I understand why Will cuts his bodyweight squat test off at 100kg's. It's not because he doesn't have athlete's any fatter or safety. It's because no idiot would ever expect to play rugby or anything similar at more that that. Especially not at 260 ish lbs.
As a side note, I understand why Will cuts his bodyweight squat test off at 100kg's. It's not because he doesn't have athlete's any fatter or safety. It's because no idiot would ever expect to play rugby or anything similar at more that that. Especially not at 260 ish lbs.
Thursday, August 7, 2008
Deadlift
Band stepdowns
1x10/side green band
Deadlift
Warm up
add belt
335x5
360x5
385x5
Leg Press
1x20 1 plate/side
1x20 2 plates/side
1x20 3 plates/side
1x20 4 plates/side
Leg Extensions
4x15 120
Leg Curls
4x15 90
High decline sit ups
1x15
2x10
Pretty good session. I don't feel dead today like I have in the past on ME SQ/Deadlift days, so maybe Wendler's on to something.
1x10/side green band
Deadlift
Warm up
add belt
335x5
360x5
385x5
Leg Press
1x20 1 plate/side
1x20 2 plates/side
1x20 3 plates/side
1x20 4 plates/side
Leg Extensions
4x15 120
Leg Curls
4x15 90
High decline sit ups
1x15
2x10
Pretty good session. I don't feel dead today like I have in the past on ME SQ/Deadlift days, so maybe Wendler's on to something.
Wednesday, August 6, 2008
Bench
Scap pushups
1x10
Band pullaparts
1x20 mini
Bench
warm up
225x5
235x5
250x5
DB Bench
4x12 80/hand
Side Laterals
4x15 20/hand
Flyes
4x12 20/hand
Band Tricep extensions
4x20 monster mini
Today was a pretty good day. I could have done more on the set of 250, but wasn't feeling it after the 5th rep. No rest for the weak.
1x10
Band pullaparts
1x20 mini
Bench
warm up
225x5
235x5
250x5
DB Bench
4x12 80/hand
Side Laterals
4x15 20/hand
Flyes
4x12 20/hand
Band Tricep extensions
4x20 monster mini
Today was a pretty good day. I could have done more on the set of 250, but wasn't feeling it after the 5th rep. No rest for the weak.
Tuesday, August 5, 2008
Squat
Over and unders
1x10
Ankle mobility
1x10/leg
Squat
Warmed up
add belt
1x5 285
1x5 305
1x5 325
Lat pulldowns
4x10 150
DB Rows
4x15 90/arm
Side Bends
4x15 70/side
This session is brought to you by Memphis BBQ and Jim Wendler. My vacation was nice, relaxing and I ate a lot of good southern comfort food. Decided to give his 5/3/1 bodybuilder variation a shot. I struggle with pushing things a bit too much, so I think with his strict guidelines I should be able to make progress at a more steady rate. 325x5 is the highest weight I've ever done reps with. Moving on up.
1x10
Ankle mobility
1x10/leg
Squat
Warmed up
add belt
1x5 285
1x5 305
1x5 325
Lat pulldowns
4x10 150
DB Rows
4x15 90/arm
Side Bends
4x15 70/side
This session is brought to you by Memphis BBQ and Jim Wendler. My vacation was nice, relaxing and I ate a lot of good southern comfort food. Decided to give his 5/3/1 bodybuilder variation a shot. I struggle with pushing things a bit too much, so I think with his strict guidelines I should be able to make progress at a more steady rate. 325x5 is the highest weight I've ever done reps with. Moving on up.
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