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5-5-06, dynamic squat

 

speed box squat (#3 bands)(11): 145x3x2, 175x2, 195x2x8

dec glute/ham raise (hands behind head)(4): body x 8, x8, x7, x6

band pull downs (4): to failure

sled dragging (60 lb + sled weight): 200 ft, 60 sec rest, 150 ft, rest, 75 ft.

 

wheh, tough session. squatting was excellent. very convincing and with some speed. dec ghr's were super hard. felt almost like the first time. lots of tension on my hams. tried sled dragging for the first time. did it with a belt around my waist as the harness. i already want to buy a real harness. anyway, it seemed really easy at first, like i wasn't using enough weight. then midway throught the 2nd lap, it started to feel like i was walking through quick drying concrete. didn't even finish the lap. then after a short rest i power-walked it back to the garage. i want to do these all the time as they are great for my legs and cardio. my lungs felt like they do the first time i go running each year.

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5-7-06, dynamic bench

 

speed bench (#1 bands)(12): 45x5, 45x3x2, 75x3, 95x3x8

5 board close-grip bench (6): 135x5, 185x3, 225x3, 245x3, 265x3, 275x3

rolling tri ext (5): 20x10, 30x10, 35x8x2, 40x5

lat pull down (3): 120x10, 150x6, 180x6, quit: sore bicep

tri pushdown (3): 95x10, 110x10, 120x8

face pulls (3): 100x12, 120x12, 130x12

dumbbell bench (3): 55x6, 65x5, 75x5

 

good session. speed bench was relatively fast and broke some new ground on the 5 board close grip. for some reason my arch was way better on the 5 boards. i guess it took 12 sets of bench to get stretched out. my left bicep was getting really sore on the pulldowns so ended them a set early. same thing with dumbbell bench. no need to push it when i already hit some big bench numbers.

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tried sled dragging for the first time... anyway, it seemed really easy at first, like i wasn't using enough weight. then midway throught the 2nd lap, it started to feel like i was walking through quick drying concrete....

...my lungs felt like they do the first time i go running each year.

 

Wow, that sounds like a killer workout! How much weight was it?

 

I know how you feel as well, I, too, often walk through quick drying concrete

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tried sled dragging for the first time... anyway, it seemed really easy at first, like i wasn't using enough weight. then midway throught the 2nd lap, it started to feel like i was walking through quick drying concrete....

...my lungs felt like they do the first time i go running each year.

 

Wow, that sounds like a killer workout! How much weight was it?

 

I know how you feel as well, I, too, often walk through quick drying concrete

 

the sled itself doesn't weigh that much actaully. 30-40 lbs maybe? i was dragging it on asphalt, so the coefficient of friction was pretty high. perhaps quick drying cement wasn't the best analogy. more like a 2 foot snow bank. you know like the training scene in Rocky IV, i'm sure its one of your favorite movies

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5-8-06, max effort squat

 

band pulls (+1" ROM)(#1 bands quaded)(7): 55x5x2, 145x3, 195x1, 235x1, 255x1, 275x1

glute/ham raise (4): +35x10x3, +35x9

band pulldowns (4): to failure

weighted ghr situps (3): body x 10, +45x8, +100x5

 

increadible pulling session. especially after my last 2 or 3 pulling sessions. this time we pulled off of the band platform so i was able to go sumo (not plate to plate) and it added 1" to the ROM. the bands are quaded and add between 220 and 250 lbs of resistance and it gets heavy real fast. 235 was my old max that i didn't even really lock out previously, and i got that up no problem. 255 was smooth as well. at 275 i didn't get enough starting speed and just had to grunt it out. not sure if i made lockout or not, but it was very close. i definitely didn't get the usapl lockout in which your shoulders are 5 inches behind your hips. did some situps instead of my usual rev hypers (for obvious reasons). they were very hard. anyway, it felt great to finally have a respectable pulling session.

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...

 

the sled itself doesn't weigh that much actaully. 30-40 lbs maybe? i was dragging it on asphalt, so the coefficient of friction was pretty high. perhaps quick drying cement wasn't the best analogy. more like a 2 foot snow bank. you know like the training scene in Rocky IV, i'm sure its one of your favorite movies

 

Aye. You have the scenes memorized. Better get some memory exercises into your workout 'cause get ready...

 

Rocky Infinitum will be coming to a theatre near you.

 

"Rocky, 80 years young, summons Mick from the dead for the ultimate challenge of the century! But who will be in Rock's corner this time? Don't miss it!

 

The MPAA has rated this movie "R" for ridiculous. Children over 17 will be bored to death

 

 

I like the idea of that sled thingy. I bet your neck and shoulders were sore!

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5-10-06, max effort bench

 

bench lockouts (3-4" ROM)[8]: 45x5, 135x5, 245x3, 295x3, 335x1, 375x1, 405x1, 425x1

flat tate press (5): 25x10, 35x10, 40x8, 45x5, 45x4

hammer strength pulldown (4): 90x12, 180x12, 270x7x2

machine tri overhead (#4 band)(4): 30x10, 60x10, 80x8, 100x5

dumbbell overhead (4): 45x6, 55x5, 60x5, 65x5

 

my good session week continued with another strong performance. finally put an end to my 405 lockout failure streak. then i locked out 425 for a nice bonus. the bar only moved about an inch at 425, but i held the lockout for a few seconds and there was no doubt it was locked out, i just loose a lot of ROM after 350 or so (bar bending, shoulders compressing). finished strong on my triceps and overhead press to boot. i'm starting to eat a little more, but not necessarily bulk.

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5-12-06, dynamic squat

 

speed box squat (#3 bands)(10): 145x3, 185x2, 205x2x8

dec glute/ham raise (hands on head)(3): body x 10, x10, x9

band pulldowns (3): to failure

 

good squatting sessiion,, but it freakin killed me. my back was still plenty worked over from pulling on monday, and this is the heaviest weight i have done on speed squats. i actually held my form and velocity rather well. it just hurt a lot and between sets i was sucking a lot of air. afterwards i was kind of seeing stars too. a few sets of glute/ham raises and pulldowns and i was out of there. 3 session in a row with no rev hypers. not proud of that, but on monday the punishment shall commence.

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5-14-06, dynamic bench

 

speed bench (#2 bands)(12): 45x3x3, 65x3, 85x3x8

rolling tri ext (5): 20x12, 30x10, 35x8, 40x6, 40x6

long pull (4): 120x10, 150x6, 180x5x2

tri pushdown (3): 95x10, 110x10, 120x8

face pulls (3): 100x12, 120x12, 140x10

dumbbell bench (4): 50x6, 60x6, 70x5, 80x5

 

had a slight bicep strain which is affecting my shoulder. sorry to see we were doing #2 bands on bench today, but i did pretty well (compared to last session of #2 bands). got a bad flip on the last set of dumbbell bench that kind of hurt my shoulder too, but not that much.

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5-15-06, max effort squat

 

st bar good mornings [8]: 45x10x2, 95x5, 135x3, 185x3, 225x1, 275x1, 325x1

glute/ham raise (3): +35x10, +75 (on back) x 6 x 2

band pulldowns (4): to failure

weighted hyper situps (3): 45x10, 100x6x2

 

 

tough session. shoulder is giving me problems due to bicep pain. 325 was pretty good on the good mornings as my depth was little better than my normal max depth. couldn't go any more because of the shoulder. used that pain to propel me to a new level on the glute/ham raise. did them with a safety squat bar on my back. very hard and very slow, but i got 6 reps twice and was very happy with that. sometimes you just have to use injuries to your adavantage and really push yourself.

 

 

5-17-06, max effort bench

 

floor press [8]: 45x5, 95x5, 135x3, 175x3, 205x1, 225xFx3

inc tate press (4): 25x12, 35x10, 40x6, 45x5

lat pulldown (4): 120x12, 140x12, 150x12, 150x8-F

tri pushdown (1): 85x10, quit

dumbbell overhead (3): 50x6, 60x6, 70x4

 

i don't know what happened on floor presses. couldn't hold the bar stead (probably because of my bicep) and kept dumping the bar towards my face and turning the lift into a JM press. whatever, move on. bicep got really sore on my last set of pulldowns and had to end early. tricep pushdowns didn't go well so i axed them. good progress on the dumbbell overhead, but that might have been due in part to axing the tricep pushdowns that normall preceed that lift. either way i finished strong so i'm not going to mope about 1 lousy session.

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5-19-06, dynamic squat

 

speed box squat (#3 bands) (11): 45x3, 145x3, 195x2, 215x2x8

dec glute/ham raise (3): body x 10 x 3

band pulldowns (3): to failure

rev hypers (3): 320x8, 355x8x2

 

good session. went even heavier on the box squats and met with good results. i am staying very upright anymore and am using a lot of hip/groin strength. i need to tweek it just a little to get my hips back, but just a litte. really need a camera more than anything so i can document my technique. finally did rev hypers after a 2 week layoff. ouch, these were so tough on me. all pain all gain i hope.

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5-21-06, dynamic bench

 

speed bench (#2 bands)(12): 45x3x3, 75x3, 95x3x8

5 board close grip bench (5): 135x5, 185x3, 225x3, 265x3, 285x2-F

rolling tri ext (5): 20x10, 30x10, 40x7, 45x6, 45x5

hammer row (4): 90x10, 180x8, 270x6, 270x6

2 hand tri overhead machine (#4 band)(3): 35x10, 80x8, 100x7

 

 

tough tough session. 95 with the #2 bands was absolute murder. no speed at all, just pain. barely made the last rep. despite the fact that i didn't get a true 3 rep PR on the 5 boards, i was still very pleased with my effort considering what i had just goine through before that. everything else was solid.

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5-22-06, max effot squat

 

14" cambered bar box squat (9): 75x5, 165x3, 255x3, 305x1, 345x1, 385x1, 400x1, 415x1, 435x1

glute/ham raise (4): body x 10, +75x6x3

band pulldowns (4): to failure

rev hypers (3): 320x8, 365x8, 365x9

 

unreal session. picture perfect squat form. almost completely upright, knees out wide, and lots of power from my hips/groin. 400 went up easily. 415 was solid. 435 was quite wobbly, but i made it up semi-convincingly. the only thing that was missing was time on the box as it was pretty much touch and go, but parallel is parallel. glute/ham raises were insanely hard. not sure how i'll get above 6 reps, but i'll keep trying. rev hypers weren't nearly as painful, that is until i was done with them. ouch.

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5-24-06, max effot bench

 

2 board bench (6): 135x3, 165x3, 195x1, 215x1, 235x1, 245xF

flat tate press (4): 25x10, 35x8, 40x7, 45x5

long pull (4): 120x12, 160x6, 190x5-F, 190x5-F

45 deg tri pushdown (3): 85x10, 110x10, 130x8

dumbbell overhead (4): 50x6, 60x6, 70xF, 50x10

 

not too great of a session. my chest and triceps were still very sore from sunday so that had at least something to do with it. 235 was a struggle to get a PR and 245 didn't even get off the board. tate press went well as did the long pull. pushdowns were strong as well. got totally floored on the dumbbell overhead @ 70. its been a few weeks in a row, so maybe next time do something else.

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5-26-06, dynamic squat

 

speed box squat (#3 bands)(11): 55x3, 145x3, 175x2, 195x2x8

dec glute/ham raise (3): body x 12 x 3

band pulldowns (3): to failure

 

tried to take it a little easy today. the crew was trying to get me to push my hips back more, but i'm not liking it. too much stress on my back. i'm definitely not going to squat that way with max weight on the bar, so why should i train that way. it kind of pisses me off because this other guy rocks on the box all the time and never gets reprimanded for it. i've tried to tell him about it before, but he gets really sensitive to constructive crticism. i don't know, we're both doing our first meet together, we'll see whose technique holds up.

 

after my workout, i did some benching with just the bar on a different bench. whoa, my arch was freakin awesome. maybe i need to practice my setup on fridays for now on just to stay loose. not sure if it was the bench or what, but i was way up there.

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5-28-06, dynamic bench

 

speed bench (#1 bands)(12): 45x3x2, 75x3, 95x3, 105x3x8

4-board close grip (5): 135x5, 185x3, 225x3, 245x3, 255x3

rolling tri ext (5): 25x12, 35x10, 40x8, 45x6, 45x5

hammer strength pulldown (4): 90x12, 180x12, 270x7, 270x6

tri pushdown (4): light

face pulls (4): 100x12, 120x12, 130x12, 140x12

inc dumbbell bench (4): 50x6, 60x6, 70x5, 80x3

 

super long workout. went back to the #1 bands (permanently i believe) and hit a heavier weight with them. my arch isn't staying tight on the speed bench so i have to work on that. got a real nice PR on the close grip 4-boards. right now i'm exhausted and behind in my calorie count so i'm just gong to stuff my face for the rest of the day.

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5-29-06, max effort squat

 

st bar good mornings (7): 45x5, 135x5, 185x3, 225x1, 275x1, 315x1, 335x1

glute/ham raise (4): body x 12, +75x7, +75x4, +75x4

band pulldowns (4): to failure

rev hypers (3): 320x8, 375x8x2

 

getting stronger, sort of. 315 was solid on good mornings. 335 was kind of sloppy, but the bar went down and up so... got an extra rep on the 2nd set of glute/ham raises, only to be outdone by the last 2 sets. went up a little on rev hypers too so feeling good about that.

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5-31-06, max effort bench

 

3 board bench (7): 135x3, 175x3, 205x1, 225x1, 245x1, 265x1, 275xF

inc tate press (5): 25x10, 35x10, 45x5x2, 50x2

long pull (4): 130x10, 160x8, 200x6, 200x5

tri overhead machine (#4 band)(3): 40x10, 80x8, 110x7

dumbbell overhead (3): 40x6, 55x6, 70x5

 

pretty solid session. 265 went up real slow at first, but got it up for a modest 10 lb PR. had nothing left for 275. tate press felt real strong at first, but once i hit 5 reps @ 45, i lose all strength. tried 50's just to see if it was mental, but it wasn't went heavy on the long pulls and overhead tri machine. finally finished strong with 70s on the overhead dumbbells. key there was to get a good handoff and away i went.

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6-2-06, dynamic squat

 

speed box squat (#3 bands)(11): 55x3, 145x3, 185x2, 205x2x8

glute/ham raise (4): body x 10, x12, x12, x12

band pulldowns (4): to failure

 

brief yet tough workout. not as much speed as i would like to have on the box squats, but good effort nonetheless. that's about all there is to say about it. i'll be travelling the next 2 weeks for work so i'll have to improvise my workouts. first things first is i'm taking off my next 2 sessions to get some well deserved rest.

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6-8-06, max effort bench

 

smith machine bench lockout (4" ROM): 90 (+bar) x 5, 180x5, 270x3, 320x1, 360x1, 380xF

lat pulldown (4): 130x10, 160x8, 180x6, 200x5

dumbbell bench (3): 65x6, 80x6, 90x5

face pulls (4): 100x12, 120x12, 140x10, 140x8-F

tate press (3): 25x10, 35x8, 45x5

tri pushdown (2): 100x10, 120x8

 

alright, first session on the road. by the way i got a new job a few weeks ago and one of the projects that i'm on is to audit acid rain collection facilities for the EPA. had to use a smith machine for lockouts, and they were easier until the weight got heavy, then harder. hit a solid 5 totally unassisted reps @ 90 on the dumbbell bench. probably because i did them before i did my triceps, but 100s are well within range. dumbbells were too sloppy to get a good tate press going, so did a couple sets of pushdowns to balance me out. all in all, a decent session.

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6-15-06, max effort bench

 

hang cleans (5): 95x5, 135x3, 165x1, 185xFx2

rack lockouts (5-6" ROM)(6) 135x5, 185x3, 225x3, 275x1, 295xFx2

long row (2 handles)(4): 100x10, 140x10, 180x6, 180x5

dumbbell overhead (4): 45x10, 60x6x2, 70x5

tate press (4): 25x10, 35x8, 45x8, 45x6

farmers walk (2): 30 lb dumbbells x 1/8 mile x 2

 

okay, its been a while. took some time off to recover a bit, but i should be back on track now. started off with some hang cleans. hit my old PR rather easily. 185 was close, but not enough. it was more a question of coordination than anything else. lockouts were solid, but mad i missed 295. didn't go all out on overhead, and got a huge PR on tate press. did some farmers walks with some light dummbells. got to get back into these.

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6-18-06, dynamic bench

 

speed bench (#1 bands)(12): 45x3x3, 75x3, 95x3x8

5 board close grip (5): 135x3, 185x3, 225x3, 275x3, 295xF

rolling tri ext (4): 25x10, 35x10, 45x6x2

lat pulldown (4): 120x10, 160x8, 190x5x2

face pulls (3): 110x12, 130x12, 140x10

tri pushdown (3): 95x10, 120x10, 130x10

 

okay session for not having a real session the last couple weeks.

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Bench boards bugged the hell out of me...I'd see them work for everyone I was training with and it didn't do diddly for me...never figured out why

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