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Post by vince148 on Apr 21, 2008 19:46:43 GMT -5
Mon 4/21/08 acc/recovery work two-hand KB sumo swings:16Kx15x2sets, 20Kx15x2sets one hand KB sumo swings:12Kx10, 16Kx10 one arm KB sumo snatch:12Kx8R&L, 16Kx8R&L, 20Kx8R&L one arm grappler press:bar x10R&L, 25x10R&L, 35x10R&L forward sled dragging:60x150ft, 85x150ft
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Post by vince148 on Apr 23, 2008 19:42:57 GMT -5
Wed 4/23/08 BP day BPw/dbl.minis & 2B:45x8, 95x5, 135x3; add shirt:185x5, 225x3, 255x3PR; 1B:275x2PR...must be a long time since I've done these with bands as these are big PRs. band pushdowns:6x12w/MMB sea. hammer iso low row:180x8, 230x8, 250x8
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Post by vince148 on Apr 25, 2008 12:41:12 GMT -5
Fri 4/25/08 SQ/DL day Box SQw/rev. greens(Preds):235x5, 285x3, 345x3, 395x2, 425x2, 465x2x5sets, 485x2, 505x2...took a few sets to get the hang of these. chain susp. GMs w/CB:135x5, 185x5, 225x5, 275x5 rev. hypers:180x10, 270x10, 360x10, 410x10 GHRs(1 hole):bwtx10, 10#med ballx5 finished w/bwt x5, 10#med ballx6 finished w/bwt x6
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Post by vince148 on Apr 26, 2008 19:29:26 GMT -5
Sat 4/26/08 upper acc day sea. hammer iso row:180x8, 230x8, 250x8x2sets front pulldowns, palms in:120x8x2sets, 130x8, 140x8 one arm sumo snatch w/DB:20x12ea. arm, 30x12ea. arm, 40x12ea. arm one arm bottoms-up press w/DB:25x6ea. arm, 25x8ea. arm, 30x8ea. arm rolling db tri ext:40sx8x4sets hammer db curl:30sx10x2sets
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Post by vince148 on Apr 28, 2008 19:07:04 GMT -5
Mon 4/28/08 lower acc day two hand KB sumo swing:16Kx15x2sets, 20Kx15x2sets one arm KB sumo swing:12Kx15ea. arm, 16Kx15ea. arm roller hyper:140x10x3sets single leg curl on roler hyper:25x10ea. leg, 50x10ea. leg hip abd. & add. sled drag:2 trips ea. leg w/25#
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Post by vince148 on Apr 30, 2008 20:05:37 GMT -5
Wed 4/30/08 BP day BP:45x8, 95x5, 135x3; 2B:165x3 shirt & 3B:195x3; 2B:225x3; 1B:275x3, 305x3 4B, pinky on rings,raw:245x8, 255x6 band pushdowns:4x8w/purple rear delt mach:60x12, 70x12
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Post by vince148 on May 2, 2008 12:17:56 GMT -5
Fri 5/2/08 SQ/DL day Box SQw/blues(Preds):55x5, 105x3; (add 2 chains ea. side):145x2, 195x2, 215x2, 235x2x5sets; took chains off:265x2 rev. hypers:180x10, 270x10, 360x10, 410x10 GHRs:3x10w/bwt band side bends:2x15ea. side w/MMB
The gym got a new monolift and it is a little high for me at the lowest setting. We tried to place 3 mats on each side to raise me up. It was better, but I'm going to have to build something still higher so that I can get back into the rack better. I missed the rack several times trying to rerack the weight and it is causing some strain in my low back. Good thing Chuckie Dunbar doesn't compete anymore.
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Post by vince148 on May 3, 2008 13:50:11 GMT -5
Sat 5/3/08 upper acc day Kroc rows:40x10ea. arm, 60x10ea. arm, 80x15ea. arm sea. db cleans:25sx12x3sets Tate's:40sx8x4sets hammer db curls:30sx10x2sets
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Post by vince148 on May 5, 2008 18:42:39 GMT -5
Mon5/5/08 lower acc day roller hyper:90x10, 140x10, 190x10 GHRs:3x10w/bwt hip abd:100x15x2sets hip add:30x15, 50x15 st. ab pulldowns:110x15, 120x15 side bends on 45 back raise:2x15ea. side
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Post by vince148 on May 7, 2008 19:57:34 GMT -5
Wed 5/7/08 BP day BP:45x8, 95x5, 135x3; 2B:165x3; 3B:195x3; shirt & 3B:225x3; 2B:275x1; 1B:315x1; n/b:335/double clutched halfway up; 335x1...felt pretty easy. band pushdowns:6x12w/MMB
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Post by vince148 on May 9, 2008 12:00:30 GMT -5
Fri 5/9/08 SQ/DL day...1st week of heavy band phase Box SQ(preds):55+blue/5, 55+blue&green/3; dropped to blue&purple:55x3, 145x2, 185x2, 215x2, 235x2x4sets, 245x2...working sets are all PRs DLw/minis:225x1, 265x6 singles, add 40#chain/1, w/80#chain/1, w/120#chain...just short of locking it out. rev. hypers:90x10x3sets
The blues and greens were a little too much for 1st week, so I'll do those next week.
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Post by vince148 on May 12, 2008 18:05:04 GMT -5
Mon 5/12/08 upper/lower acc Elite CSR:50x8, 75x8x3sets one arm KB sumo snatch:12Kx10ea. arm, 16Kx10ea. arm, 20Kx10ea. arm dbl KB bottom-up press:12Ksx10x3sets...have to work on control. roller hyper:90x10x3sets GHRs w/back raised on 4x4:3x10w/bwt
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Post by vince148 on May 14, 2008 20:04:51 GMT -5
Wed 5/14/08 BP day BP:45x8, 95x5, 135x3; 2B:165x3, 195x3; shirt & 3B:245x3, 275x3, 315x3, 335x3 5B,pinky on rings(raw):235x5, 265x5, 295x6
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Post by vince148 on May 16, 2008 11:43:40 GMT -5
Fri 5/16/08 SQ/DL day...2nd week of heavy band tension Box SQ(Preds):55+blues/5, (+blues&greens):55x3, 85x2, 115x2, 145x2, 175x2, 195x2x5sets, 215x2...all working sets are PRs. DLw/Elite harness:barx8...for form work, 135x5, 185x5, 225x5, 275x4...could really feel these in the inner thighs and glutes. hammer single leg ext:25x10ea. leg, 50x8ea. leg...left knee was sore this week. Possibly a flare up of gout. I've had this before. It comes on for no reason, then is gone in about a week. It started last weekend and I'm at the tail end of it now. Didn't seem to affect my squatting at all. st. ab pulldowns:110x15, 120x15 rev. hypers:180x10, 230x10
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Post by vince148 on May 17, 2008 17:54:30 GMT -5
Sat 5/17/08 upper acc day Elite CSR:50x8x2sets, 60x8, 70x8 wide-grip pulldowns,palms in w/fat bar:100x8, 110x8x2sets one arm KB sumo snatch:12Kx10,15,20 ea. arm one arm KB bottom-up press:12Kx8x2sets ea. arm, 16Kx6R,7L...kept dropping bell on left side Tate's:35sx12x4sets
Think I'm getting another sinus infection/cold. Feel crappy today. Everything is sore and achy. Thought it was from yesterday's squat session, but I would have been over that type of soreness by now.
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