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Post by vince148 on Sept 22, 2007 13:27:16 GMT -5
Sat 9/22/07 Upper acc. day sea. hammer iso row:180x8x2sets, 230x8x2sets wide grip front pulldowns, palms in:120x10, 130x10, 140x10 rear delt mach,palms in:60x12, 70x12; palms out:40x15 floor skull crushers:60x8, 60+1chain x8x2srts, 60+2chains x8
It's still too early to tell, but based on this week's training, it seems that cutting back on the max effort work and having 2 recovery workouts has made a difference. It was definitely a good week of training.
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Post by vince148 on Sept 24, 2007 19:47:39 GMT -5
Mon 9/24/07 Lower acc. day pull-thrus:150x12x3sets sea. hammer leg curls:75x10x3sets rev. hypers:200x10, 250x10, 300x10 two hand KB swings:16Kx15, 20Kx15 double KB sumo swing:2-12Kx15 KB windmills:12Kx5x2sets ea. side
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Post by vince148 on Sept 26, 2007 20:05:04 GMT -5
Wed 9/26/07 BP day BP:45x8, 95x5, 135x3 2B+rev. purples:185x3, 225x3, 255x1; shirt & 1B:295x1, 315x1; no boards:345x1, 365x1...both of these touched and were real strong, big PRs 4B, pinky on rings:225x6, 245x6 band pushdowns:3x25w/mini
My tricep has been feeling fine, so I decided to push it today. Can't express how elated I am with the way my bench has been coming along.
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Post by Doug Parrish on Sept 28, 2007 12:52:44 GMT -5
You did all that WITH bands? SWEET benching Vince!
God Bless!
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Post by vince148 on Sept 28, 2007 19:59:10 GMT -5
Fri 9/28/07 DE SQ/ME DL day Box SQw/buffalo bar & 3 chains(Preds):45x5, 95x3, 135x3, 185x2, 225x2x5sets DL off floor(Preds):225x3, 275x1, (add 1ply Fusion, straps down):315x1, straps up:355x1, 385x1...very easy and unofficial PR!!! two hand KB swings:16Kx15, 20Kx15 double KB swings:2-12Ksx15 st. ab band pulldowns:2x20w/purple
I now know what I'll be using to DL in. The Preds and Fusion combo worked real well, even better than the powerpants/TRX combo. The Preds are great for hip support and pop off the floor. The Fusion, because of the conventional cut goes over the Preds real easy. The big difference is that the straps on the Fusion are shorter and much tighter than the TRX. The other problem with the TRX is that the cut doesn't make it go on as easy. My goal for the meet is 400 and it should fall based on today's workout.
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Post by vince148 on Sept 29, 2007 6:50:10 GMT -5
You did all that WITH bands? SWEET benching Vince! God Bless! Reverse bands... although purples don't give you a whole lot off the bottom.
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Post by vince148 on Sept 29, 2007 13:27:40 GMT -5
Sat 9/29/07 Upper acc. day sea. hammer low row w/minis:90x8, 140x8x2sets, 180x8 chuck v pulldowns:100x12, 120x12, 130x12, 140x12 sea. db cleans:25sx12x3sets Tate's w/mini:30sx12x2sets, 35sx12, 40sx12
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Post by vince148 on Oct 1, 2007 18:10:54 GMT -5
Mon 10/1/07 Lower acc. day rev. hyper:250x10, 350x10, 400x10 band GMs:3x15w/green band leg curls:3x20w/green st. ab pulldowns:110x15, 120x15 sea. side bend mach:50x15ea. side, 63x15ea. side
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Post by vince148 on Oct 3, 2007 20:19:46 GMT -5
Wed 10/3/07 BP day BP:45x8, 95x5, 3B:135x3, 165x3, 195x3, 225x1; shirt & 2B:265x1, 1B:295x1, no boards:325/misgrooved and rolled out on bottom...waited about a minute and tried again, 325x1 good, 295x1...went lighter to see if I could get something lighter to open with. band pushdowns:mini/20, mon.mini/20, purple/20 ov. band ext:2x25w/mon.mini
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Post by vince148 on Oct 6, 2007 19:12:43 GMT -5
Fri 10/5/07 SQ day SQ:45x5, 135x5, 225x3, wraps:315x3, suit/straps down:405x2, straps up:475x1, 515x1, 555x1 rev. hyper:180x15x2sets pull-thrus:150x15, started to do a 2nd set, but felt a slight twinge and stopped.
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Post by vince148 on Oct 7, 2007 7:48:34 GMT -5
Sun 10/7/07 Upper acc. day low cable row:100x10, 120x10, 150x10x2sets front pulldowns:125x8x2sets, 138x8x2sets rope face pulls:90x12x4sets ly. db tri ext w/mini:35sx8x4sets band pushdowns:37,31w/mini
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Post by vince148 on Oct 8, 2007 19:20:28 GMT -5
Mon 10/8/07 Lower acc. day forward sled dragging:6x150ft w/1 plate rev. hyper:90x12x3sets 45 back raise:3x12w/bwt st. ab pulldowns:100x15x2sets KB sidebends:16Kx15x2sets ea. side
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Post by vince148 on Oct 10, 2007 19:33:57 GMT -5
Wed 10/10/07 BP day BP:45x8, 95x5, 135x3; 2B:165x3, 195x1, shirt & 2B:245x2; 1B:295x1; no boards:315x1...very easy; shirt & 3B:345x2 band pushdowns:4x15w/mon.mini
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Post by vince148 on Oct 12, 2007 17:55:13 GMT -5
Fri 10/12/07 SQ/DL day SQ(Preds):45x5, 135x5, 225x3, 315x2, wraps:405x2, 440x1 Box SQw/purples(Preds):225x2x8sets speed pulls:205x8 singles st. ab pulldowns:100x15, 110x15 band side bends:2x15w/mon.mini ea. side
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Post by vince148 on Oct 13, 2007 14:01:54 GMT -5
Sat 10/13/07 upper acc. day 4B RGBPw/minis:45x8, 135x5, 175x3, 205x3, 235x3, 255x2 ly. band rows:12w/green, 4x12w/green&mon.mini band pull aparts:4x12w/mon.mini ov. band ext:4x20w/mon.mini
Been neglecting the high end stuff, so did some board work today.
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