Warmup (no tennis ball, forgot it in the car)
Bench: 45, 45, 95
6x4 - 160lbs
Decent.
Press: 45, 85
5x5 - 115lbs
Decent.
DB Floor Press:
5x10 - 55s
w00t.
Last rep of last set was a struggle.
Strict DB Row:
5x10ea - 45lbs
Love the fuck out of these.
Face Pulls:
1x10 - 10lbs
Sunday, September 12, 2010
Friday, September 10, 2010
2010-09-10 SE Lower
Went fairly well.
Took fucking ages.
Deadlift: 135, 135, 185, 225, 275
5x2 - 330lbs
Very light and fast. Nice.
Squat: 135, 135, 135, 185, 225
4x4 - 275lbs
Got Rachel to call me on depth. I'm getting a better sense of what depth feels like, yay.
BB Hip Thrust:
3x5 - 225lbs
Easy
Kroc Row: 10x20lbs
50lbs - 12, 15
Good.
Rollouts:
3x10
Go back up to 5x10 and then add in a band.
Took fucking ages.
Deadlift: 135, 135, 185, 225, 275
5x2 - 330lbs
Very light and fast. Nice.
Squat: 135, 135, 135, 185, 225
4x4 - 275lbs
Got Rachel to call me on depth. I'm getting a better sense of what depth feels like, yay.
BB Hip Thrust:
3x5 - 225lbs
Easy
Kroc Row: 10x20lbs
50lbs - 12, 15
Good.
Rollouts:
3x10
Go back up to 5x10 and then add in a band.
Wednesday, September 8, 2010
2010-09-08 ME Upper
Benched 230. I only have to DL 405 to get my 1,000 total now. Yay.
Rolling (including forearms and infraspinatus).
Warmup
Bench: 45, 45, 95, 95
3x 135, 135
2x 185
1x 185, 205, 225, 230, 210
Videos exist and will be posted once I receive them.
Saba hit 200.
Eric hit 210.
Took us ages to max out. We need to get a little faster.
15lbs per cycle is asking a bit much on this, but even at 10lbs per I may very well be good for 275+ at March Madness.
https://www.youtube.com/watch?v=oy1qMWm2mds
DB Bench:
75s - 6, 5, 5
Realized after the first set that we were supposed to Dip today.
Lat Activation Pulldown:
10x 70, 90, 90
Rear Delt Flyes:
3x10 - 17.5s
Need to gain weight by next week.
Rolling (including forearms and infraspinatus).
Warmup
Bench: 45, 45, 95, 95
3x 135, 135
2x 185
1x 185, 205, 225, 230, 210
Videos exist and will be posted once I receive them.
Saba hit 200.
Eric hit 210.
Took us ages to max out. We need to get a little faster.
15lbs per cycle is asking a bit much on this, but even at 10lbs per I may very well be good for 275+ at March Madness.
https://www.youtube.com/watch?v=oy1qMWm2mds
DB Bench:
75s - 6, 5, 5
Realized after the first set that we were supposed to Dip today.
Lat Activation Pulldown:
10x 70, 90, 90
Rear Delt Flyes:
3x10 - 17.5s
Need to gain weight by next week.
Monday, September 6, 2010
2010-09-06 ME Lower
Took it fairly easy today.
Olympic Squat: 45, 95, 135
3x 185, 225, 275, 315
Meh, easy enough.
Barbell Hip Thrust (black bench): 45
6x 135, 185, 225, 275, 245
Doing these as a test.
Probably putting them in in place of rack pulls for the DL-heavy SE Lower days, since I'll actually be able to do them.
45-Degree Hypers:
3x10 - 85lbs
These took waaaaay too much out of me.
Weird Stability Ball Plank Thing:
3x 20ct
I'm going to try doing rollouts with bands on Friday...thank god I can get a replacement license soon.
Olympic Squat: 45, 95, 135
3x 185, 225, 275, 315
Meh, easy enough.
Barbell Hip Thrust (black bench): 45
6x 135, 185, 225, 275, 245
Doing these as a test.
Probably putting them in in place of rack pulls for the DL-heavy SE Lower days, since I'll actually be able to do them.
45-Degree Hypers:
3x10 - 85lbs
These took waaaaay too much out of me.
Weird Stability Ball Plank Thing:
3x 20ct
I'm going to try doing rollouts with bands on Friday...thank god I can get a replacement license soon.
Sunday, September 5, 2010
2010-09-05 SE Upper
Warmup, Foam Rolling
Bench: 45, 45, 95, 95
4x3 - 150lbs
Easy. Glute was only mildly upset.
Floor Press: 95, 95, 140
3x5 - 175lbs
Reducing the volume this week for the Bench on Wednesday. Switching to Press next week.
Blast Strap Push-Up:
10
w/ Feet Elevated (1 Aerobics Step):
10, 9
Strict DB Row:
3x10 - 40lbs
Done with an emphasis on lat activation (elbow further in).
Face Pulls: 3x10 - 10lbs
Plate Halo: 1x10 - 25lbs
Prone Internal Rotations: 2x10 - 5lb DBs
More foam rolling.
Bench: 45, 45, 95, 95
4x3 - 150lbs
Easy. Glute was only mildly upset.
Floor Press: 95, 95, 140
3x5 - 175lbs
Reducing the volume this week for the Bench on Wednesday. Switching to Press next week.
Blast Strap Push-Up:
10
w/ Feet Elevated (1 Aerobics Step):
10, 9
Strict DB Row:
3x10 - 40lbs
Done with an emphasis on lat activation (elbow further in).
Face Pulls: 3x10 - 10lbs
Plate Halo: 1x10 - 25lbs
Prone Internal Rotations: 2x10 - 5lb DBs
More foam rolling.
Friday, September 3, 2010
2010-09-03 SE Lower
Meh.
Progress pics are in my inbox. Whether or not I'll actually be able to do anything with them is another matter, because Comcast appear to be throttling my internet down to the single-digit KB/sec rate, possibly because they noticed I was actually taking advantage of my awesomely fast download speeds. I think I'm going to call them tomorrow and complain.
Or maybe it's because Jan torrented a pirated copy of Matlab. Either way.
Warmup
Deadlift: 135, 135, 225, 225, 275
7x2 - 320lbs
Glute felt pretty decent. Not 100% - still not maxing out next week. May do some accessory work.
Squat: 135, 135, 185, 190, 225
4x4 - 265lbs
Seems my squats are getting higher...so I've got Saba calling depth after each rep. Hopefully I'll be able to adjust properly.
Barbell Row:
5x10 - 90lbs
Straight Leg Raise - 10
Plank with Feet on flat side of Bosu Ball and arms on a mildly underinflated Swiss Ball: 3x 20sec, 1x 30sec
These were...quite interesting.
Progress pics are in my inbox. Whether or not I'll actually be able to do anything with them is another matter, because Comcast appear to be throttling my internet down to the single-digit KB/sec rate, possibly because they noticed I was actually taking advantage of my awesomely fast download speeds. I think I'm going to call them tomorrow and complain.
Or maybe it's because Jan torrented a pirated copy of Matlab. Either way.
Warmup
Deadlift: 135, 135, 225, 225, 275
7x2 - 320lbs
Glute felt pretty decent. Not 100% - still not maxing out next week. May do some accessory work.
Squat: 135, 135, 185, 190, 225
4x4 - 265lbs
Seems my squats are getting higher...so I've got Saba calling depth after each rep. Hopefully I'll be able to adjust properly.
Barbell Row:
5x10 - 90lbs
Straight Leg Raise - 10
Plank with Feet on flat side of Bosu Ball and arms on a mildly underinflated Swiss Ball: 3x 20sec, 1x 30sec
These were...quite interesting.
Thursday, September 2, 2010
2010-09-02 ME Upper
I got myself pulled over for something I wasn't aware was actually a ticketable offense, so I wasn't quite here for this one...which makes it even cooler that I got the numbers I did. Fuck yeah.
On the minus side, desperately trying to figure out where the hell I put my driver's license after the cop decided not to give me the ticket. Which was nice of him (I think he could tell it was my first such encounter, lulz).
Warmup
Bench: 45, 45, 95, 95, 135, 135
3x 185, 205, 210
45 felt meh and it didn't seem like I was arching properly, but I went up anyway. Eric and Dustin joined us again and plan to keep doing so for upper days; Eric's still doing speed work for lower, and I guess he's dragging Dustin along with him. I wonder if I can get them to at least max out with us.
225 next week. I'll probably play it safe and not go for 230 unless 225 goes very smoothly (which it might - I came into this burned out somewhat due to my...encounter).
DB Bench:
3x5 - 75s
Muuuuch harder than 70s.
Pulldowns:
3x10 - 90lbs
Might want to use less weight next time and review the article beforehand, etc..
Seated DB Cleans:
5x10 - 20s
Muscle Snatch: 30lbs
L-Laterals: 7.5lbs each hand
45-Degree Raise: 7.5lbs
External Rotation: 3lbs
Did the Snatches VERY slowly this time, which was...different. In a good way. I think.
On the minus side, desperately trying to figure out where the hell I put my driver's license after the cop decided not to give me the ticket. Which was nice of him (I think he could tell it was my first such encounter, lulz).
Warmup
Bench: 45, 45, 95, 95, 135, 135
3x 185, 205, 210
45 felt meh and it didn't seem like I was arching properly, but I went up anyway. Eric and Dustin joined us again and plan to keep doing so for upper days; Eric's still doing speed work for lower, and I guess he's dragging Dustin along with him. I wonder if I can get them to at least max out with us.
225 next week. I'll probably play it safe and not go for 230 unless 225 goes very smoothly (which it might - I came into this burned out somewhat due to my...encounter).
DB Bench:
3x5 - 75s
Muuuuch harder than 70s.
Pulldowns:
3x10 - 90lbs
Might want to use less weight next time and review the article beforehand, etc..
Seated DB Cleans:
5x10 - 20s
Muscle Snatch: 30lbs
L-Laterals: 7.5lbs each hand
45-Degree Raise: 7.5lbs
External Rotation: 3lbs
Did the Snatches VERY slowly this time, which was...different. In a good way. I think.
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