May 2005 Archives

5/27/05 DE/SQDL

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Speed Squats (all sets were done with blue, green, and purple band)
145x2x5

Deadlift
335x1, 425x1, 515x1, 605x1

That's it, just rest until Nationals now.

5/26/05 ME/BP

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Warm-up, rotator cuff complex, purple band pushdownsx100, purple band face pullsx100, lots of stretching

Rear delt raises
3x10

Side raises
3x10

Front raises
3x10

rope pushdowns
3x20

Just a little active recovery today, gonna let me pec rest until the meet.

5/24/05 ME/SQ

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Warm-up, Rotator cuff complex, Stretching

Squat
55x10x2, 145x5, added briefs, 255x3, 345x2, added suit, 455x1, 545x1, 655x1, 745x1, added knee wraps, 805x1(smoke show)

Reverse Hypers
3x10

5/23/05 DE/BP

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Warm up, rotator cuff complex, purple band pushdownsx100, purple band face pullsx100, lots of stretching

Speed Bench (straight weight)
185x3x9

Shoulder Rows
3x12

Blue Band overhead Tricep Extensions
1x20, 1x25, 1x100

V-Bar Pulldowns
3x15

Dumbell Side Abs
3x15

5/20/05 DE/SQ/DL

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Warm-up, rotator cuff complex, stretching

Speed Squats(all sets were done with Blue, Green and purple bands)
165x2x5

Speed Deadlift (all sets were done with mini and monster minibands)
315x1x5, 405x1

Bent over barbell rows
225x8, 315x8, 405x6

Hyperextensions w/ssb
3x10

Purple Band pulldown abs
3x25

5/19/05 ME/BP

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Warm-up, rotator cuff complex, purple band pushdownsx100, purple bannd facepullsx100, lots of stretching

Bench Press
45x10x2, 95x10, 135x10, 185x5,added 3 board 225x5, 275x3, added shirt 315x3, 365x3, went to 2 board 405x1, 455x1, went to 1 board 500x1(smoke,ez, no pain!!)

Supersetted:
pushdowns 3x20
side raises 3x10

Supersetted:
miniband pull-aparts 3x12
overhead tricep extension 3x12

Great workout, Pec feels great, ready to push some heavy weight next week

5/17/05 ME/SQ

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Warm-up, rotator cuff complex

Squat
55x10x2,145x6,255x5,335x3,455x2,535x1,655x1,745x1(pr for no knee wraps),850xmiss,850xmiss

It sux posting shitty workouts!!

5/16/05 DE/BP

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Warm-up,rotator cuff complex, purple band pushdownsx100, purple band facepullsx100, lots of stretching.

Speed Bench (all sets were done with 60 lbs. of chain.
9x3 (stayed in control on all sets, exploded up and last set I went ballistic and the pec felt fine!!)

4 board lockout
315+80 lbs. chainx3 (just testing the water-no pain!!)

JM Press
135x10, 225x8, 275x6

Supersetted
Shoulder Rows 4x12
1-arm dumbell Rows 3x8

Purple band pushdownsx100

5/13/05 DE/SQDL

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Speed Squats(all sets were done with Blue, Green, and Purple bancds)
195x2x5

Deadlift
315x1, 405x1, 495x1, 585x1, 650x2(smoke show)

Shruggs
315x10, 405x10, 495x10

Supersetted

Reverse Hypers 2x10
Hyperextensions w/SSB 2x10

5/11/05 ME/BP

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Took it really easy today so that I will not be injured for Srs.
warm-up, rotator cuff complex, purple band pushdownsx100, purple band face pullsx100, LOTS of stretching

Bench Press
45x10, 95x10, 135x10, 185x5, 225x5x3

3 Board Press
315x3x1

V-bar Pulldowns
3x10

V-bar Pushdowns
3x20

Miniband Pull Aparts
3x10

Dumbell Side Bends
3x10

Pec does not hurt at all to press, it's a little tender on the descent but should be fine by next week.

5/9/05 ME/SQ

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Squats
55x10, 145x6, 255x5, added briefs, 345x4, 445x3, added suit, 535x1, 645x1, 705x1, full gear, 805x1(Very Fast, need to get a little deeper, I was forcing myself down but the suit would not go any further, next time I'm going to loosen the straps up a bit)

Reverse Double Blue Band Box Squat
850x1 (This was a joke)

Speed Goodmornings
235x3x5

Hyperextensions
Double Monster Minix10x3

5/8/05 DE/BP

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Speed Bench (all sets were done with chains)
185x3x9

5 Board Lockout MM Style
405x5

6 Board Lockout MM Style
495x5, 585xmiss(this is when I twinged my pec)

Pulldowns
3x10

Pushdowns
3x20

Leg Lifts
3x30

5/6/05 DE/SQDL

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Speed Squats(all sets were done with blue, green, and purple bands)
185x2x5

Speed Pulls(all sets were done with chains)
315x1x6

Bent Over Barbell Rows
225x8, 315x8, 405x8

Glute Ham Raise(back end jacked up)
3x10

Abs
3x10

5-4-05

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ME/BP

Floor Press (mid grip, all sets done with chains)

135x5, 185x5, 225x5, 275x5, 315x3, 365x3, 405x1, 460x1(PR!!)

Incline Dumbell Press
90x2x10

Lying Tricep extensions
40x7x8

Shoulder Rows
20x3x10

1-Arm Dumbell Rows
100x3x8

Rolling Thunder Side Obliques
3x10

5-2-05

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ME/SQ-DL

Squat
55x5
145x5
235x3
added briefs
325x3
415x2
added suit
505x1
595x1
685x1
added knee wraps
755x1 (very fast, no straps on suit)

Zercher Box Squats
225x5
315x5
350x5

Reverse Hypers
3x10

Abs on GHR w/Green Band
3x8

5-01-05

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DE/BP

Speed Bench (all sets were done with minibands)
165x3x9

4 board lockout Melitia Style
365x3
405x3
455x3

Pin Presses (3inch ROM)
455x3
495x3
495x5

V-Bar pulldowns
4x12

Side laterals supersetted with tricep pushdowns
3x12/20

1 set of buddy curls (man these pump my arms up big time)

Leg Lifts
3x30

4-29-05

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DE/SQ

Speed Squats (All sets were done with purple, green, and blue bands)
165x2x5(very, very fast)

Deadlift
135x5
225x3
315x2
405x1
495x1
600x3(smoke. very easy)

45 degree Hyperextensions w/ss bar on back
3x10 (these lit my back up big time)

Shruggs
315x15
405x15
495x15
315x60 sec grip hold

Green Band pulldown abs
3x25

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