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.
May 2005 Archives
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.
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
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
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
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
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!!
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
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
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.
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
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
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
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
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
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
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
