Extra
Stiff Legged Deadlift
45x10, 95x10, 135x10
Pat's Wheel 3x75 feet
Sled
50 pounds 1 trip all the way around the outside of Strouds
Alternation Curls
3x10
Supersetted
straight bar curls 3x15
stability ball sit-ups 3x25
Seated Hammer curls
3x15
DE/SQDL
Speed Squats w/Safety Squat BAr
295x2x6
Pulls off blocks(no rest between blocks)
1block,405x1
2block,405x1
3block,405x1
4block,405x1
4block,495x1
45 degree hypers w/safety squat bar
100x8x3
Shruggs
315x10, 495x10
315 60 second grip hold
Reverse Hypers 3x10
Seated Chain Abs 3x15
Extra
AM 20 minutes on eliptical, 10 minutes on recumberent bike
Torso Track 3x20
PM Pull down abs 4x20, 3-75 feet trips with Pat's Wheel
ME BP
Warm-up, shoulder flexibilty stretching, rotator cuff complex, purple band pushdownsx100, purple band face pullsx100, reverse hypers 3x10
Reverse Blue Band Bench Press w/90lb Fat Bar
270x5
320x5
360x5
410x5
450x3
500x1
540x1
590x1 (PR!!)
360x20
Incline Dumbell Press
100x12x2
Football Bar Laying Extensions
3x15
Fat V-Bar Pulldowns
3x10
Hammer Curls
25x15x3
Great training session!!
ME/SQDL
Warm-up, stretching, reverse hypers 3x10
Squat
145x10
235x5
315x2
added Boss suit straps down
415x1
505x1
595x1
660x1
800 for stand up overload for 10 seconds
600x3
540x5
Glute ham raises w/back jacked up
2x8
Reverse Hypers 2x10
I didn't really like the Boss very much, I felt like it was pulling on my quads and not supporting my hips enough. I'm going to try the Leviathon next time and see how different they feel. I also have a Metal I can try.
DE/BP
Warm-up, stretching, purple band pushdownsx100, purple band face pullsx100, reverse hypers 3x10
Speed bench
235+double minibands x3x9
Metal Miltia 3 board press
315x5, 365x5, 405x5
Lying dumbell extensions
35x8x7
Supersetted
side ab bends 45x20x3
seated calf raise 90x20x3
Fat V-bar pulldowns
3x15
Hammer Curls
25x10x3
Extra Workout
stiff legged deadlifts
45x10x3
Pat's Wheel
3 trips of 75 feet
Sled
50lbx200feetx6
Shoulder rehab stretching for 20 minutes
Supersetted
Chest supported Rows 3x10
Shruggs on chest supported row 3x10
Supersetted
Fat bar low cable row 3x10
Reverse Pec deck 3x10
DE/SQDL
Warm-up, lots of stretching, Reverse Hypers 2plx10x3
Speed Squats
145+blue,green,purple bands x2x5
Reverse Blue Band Deadlift
425x1
515x1
605x1
685x2
Supersetted
Straight Bar Shruggs 405x10, 495x10
Bent over rows 225x8, 315x8
Grip-Hold 315 double overhand for 60 seconds
Giant-setted
Reverse Hypers 4plx10x2
45 Degree hypers 25lb medicine ballx10x2
Glute-ham raise sit-upsx10x2
Great training session!!
ME/BP
Warm up, stretching, rotator cuff complex, purple band pushdownsx100, purple band face pullsx100, reverse hypers 3x12
Bench Press
45x20, 135x10, 185x5, 225x30 (rep pr), 225x8w/2 second pauses
Incline dumbell press
80x15x2
Blast strap pushups
3x15
Supersetted
Fat Bar pushdowns 3x20
Trap bar shruggs 3x10
ME/SQDL
Warm-up, shoulder stretching, reverse hypers 3x12
Squat
145x10
235x5
325x3
325+green bandsx2
415+green bandsx1
535+green bandsx5x2 Not use to doing 5 reps with this kind of weight, it whooped my ass!!
Reverse Hypers 3x12
45 degree back raise/with 25 lb medicne ball 3x10
Double green band pulldown abs 4x25
DE/BP
Warm-up, purple band pushdownsx100, purple band face pullsx100, rotator cuff complex
Speed Bench
235+chainsx3x9
Metal Militia 5 board press
315x5, 405x5, 455x5
Supersetted
Overhead Green Bancd Tricep Extensions 3x50
Shoulder Rows 3x12
Supersetted
Plate Side Bends 3x20
Seated calf raise 3x20
Extra Workout
Supersetted
Standing Calf Raise 3x15
Shruggs on Calf Raise 3x15
Supersetted
Pulldowns 3x10
Facepulls 3x10
Smith Machine Reverse Grip Rows
2x12
Smith Machine Behind Back Kelso Shruggs
2x15
Supersetted
Reverse Pec-Dec 3x10
Standing Shruggs 3x10
Seated Hammer curls
3x10
Cable Curls
3x20
Supersetted
Straight Bar Curls 3x10
Decline Sit-ups 3x15
DE/SQDL
Speed Squats w/Cambered bar and Green Bands
335x2x6
Speed Deadlift
315x1x6
T-Bar Rows
2plx10, 4plx10, 6plx10
Reverse Hypers
3x10
Leg Raises w/2 chains
3x15
ME/BP
warm-up, stretching, purple band pushdownsx100, purple band face pulls x100, rotator cuff complex
Blast Strap Push-ups
3x20
3 Board Raw Bench
135x20
185x10
225x5
275x5
added 3 board
315x5
365x5
405x5
455x5
475x1
500x1 (Raw PR)
Close Grip Pin Presses (4" lockout)
425x5 hold last rep for 5 sec.
515x5 hold last rep for 10 sec.
Incline Dumbell Press
80x15, 80x25
Rope Pushdowns
3x15
Fat V-Bar Pulldowns
3x15
Spread Eagle Sit-ups
25x10x3
ME/SQDL
warm-up, reverse hypers 3x10
Deadlift w/chains
135x3, 225x3, all sets after this point had 120 pounds of chain on them, 315x3, 405x3, 455x1, 575x0, 575x1
The 575 was real close to 700 at the top. Missed it the first time but then came back and got it. Been sick for the last couple of days, somethings wrong with my stomach, went home after ME work.
DE/BP
Warm-up, purple band pushdownsx100, purple band facepulssx100, rotator cuff complex
Speed Bench
185x3x9
4 board Press
315x5, 405x5, 455x5
Laying Tricep Extensions
35x7x8
Side Bends
45x20x3
Extra Workout
Supersetted
Standing Calf Raise 3x20
Shruggs on Calf Raise 3x15
Supersetted
Pulldowns 3x10
Face Pulls 3x10
Supersetted
Reverse Pec Dec 3x10
Standing Shruggs 3x12
Kelso Pull Up Shruggs
2x10
Seated Hammer Curls
3x10
Supersetted
Cables Rope Curls 3x15
Standing Barbell Curls 3x12
Decline Sit-ups 3x15
DE/SQDL
Warmup-Reverse Hypers 3x10
Speed Squats
395x2x5
Speed Deadlift
315x1x6
Supersetted
Reverse Hypers 3x10
Seated Calf Raise 3x25
Leg Raises
1 chainx20x3
ME BP
Warm-up, lots of stretching, rotator cuff complex
Bench Press
45x20
135x15
185x10
225x10
275x5
added 3 board
315x3
put double F6 size 54
365x3
54 was too big put on a 52
405x3
added 2 board
455x1
525x1
no board
600x1 this would not touch, brought it down to 3 inches above chest, held it there then BOOM, blew it up like it was 135
added 1 board
625x1 SMOKE SHOW!! The weight literally felt like it was 315, I can honestly say that I am confident that I will bench at least 675 my next meet.
Football Bar midgrip 3 board Press
225x10, 315x8, 405x2, 225x10
Supersetted
Fat Bar Pushdowns 3x20
Side Raises 3x10
Then it was time to go it was already 8:30 pm.
ME/SQDL
Warmup-Reverse Hypers 3x10
14" Cambered Bar Close Stance Goodmornings
155x5, 245x5, 335x1, 425x1, 515x1, 565x1(pr), 605x1(pr)
I guess this means my lower back is healed up...no more excuses
Double Green Band Pulldown Abs
3x25
45 Degree Hyperextensions
medicine ballx10x3
Reverse Hypers 3x10
Single Green Band Pulldown Abs
3x25
Great workout!! Got a fucking speeding ticket on the way home, like I have extra money for this shitt!!
DE/BP
warm-up, rotator cuff complex, purple band pushdownsx100, purple band face pulls x100
Speed Bench
185x3x9
Supersetted
Fat bar pushdowns 3x20
Dumbell Cleans 3x10
Supersetted
Side bends 45x25x3
Seated calf raise 90x25x3
Fat V-Bar pulldowns 3x12
DE/SQDL
Speed Squat
375x2x8
Deadlift
225x3, 315x1, 405x1, 495x1, 600x1
Supersetted
Reverse Hypers 3x12
Glute-ham raises 3x10
Abs w/medicine ball on glute-ham raise 3x10
