May 2006 Archives

05-24-06

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ME/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 6plx10x1, 4plx10x2

4 board press
45x20
135x15
185x10
225x5
275x3
315x3
365x1
405x1 added 4 board
455x1
495x1
555x1 PR!!

Laying dumbell extensions
40x10
50x10
60x10
70x10
80x5

CSR
2plx10x1
3plx10x2

Stability ball crunches
bwx20x3

Last workout before Seniors. Feeling great!!!

05-22-06

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ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 4plx10x3

Power squat machine
metal briefs size 48
315x5
495x5
675x5
875x5
1055x5 (Gary forgot to count the actual machine, I counted it as 45 so it was actually 1055 on my top set!!)

GHR
purple bandx6x3

Pulldown abs
60x20x3

Grip machine
80x10x3

Good workout!! Got some good work in without straining my CNS!! One more workout until Seniors!!!

05-21-06

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DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex

Speed bench off floor w/doubled mini's and 3 board
315x1x3
335x1x3
355x1x3
365x1x3
405x1
455x1
495x1 PR!!

5 board press competition grip
495x3
545x2
585x1 PR!!

KB front swings
26x10
33x10
44x10
55x10

Fat V-bar pulldowns
?x10x3

Hammer curls
20x20x3

Pulldown abs
purple bandx20x3

Hex dumbell holds
25x15 secondsx3

05-20-06

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Extra

Superset
pulldowns x10x3
facepullsx10x3

Staright arm pulldownsx12x3

Reverse pulldownsx10x3

Allen core wheel stability holds
55x30 secondsx2

Buddy curls
50x1,3,5,7,9,11,13,15,15,13,11,9,7,5,3,1

Donkey calve raises
stackx20x3

05-19-06

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DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed squats w/buffalo bar and blue, green, purple bands
155x2x6

Deadlift
225x1
315x1
405x1
495x1

Side obliques
60x10
70x10
80x10

Superset
seated calves 135x20x3
grip machine 45x10x3

05-16-06

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ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex
Reverse hypers 4plx10x3

Squat Predator briefs size38
55x5
145x5
255x3
345x3
455x1
545x1 Leviathan
655x1
745x1 straps up
805x1 full gear

GHR
purple bandx6x3

Sit-ups on GHR
25lb medicine ballx10x3

Everything feels great. Deloading for Nationals.

05-14-06

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Shirt Work Day

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex

Bench Press
45x20
135x20
185x10
225x5
275x3
315x1
365x1
405x1 added Inzer double denim and 3 board
455x1 addded 2 board
495x1 2 board
545x1 1 board
585x1 no board, blew it up
610x1 PR!!!

Overload
700x10 seconds

Seated dumbell press
80x10
90x10
100x10

CSR
2plx10
3plx10
4plx10

Hammer curls
20x20x3


05-12-06

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DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
Reverse hypers 4plx10x3

Speed Squats w/buffalo bar and blue, green, and purple bands
155x2x6

GHR
purple bandx8x3 (getting better at these)

Chain leg raises
2 chainsx15x3

05-10-06

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ME/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

3 board press (ring finger on the line)
45x20
95x10
135x10
185x10
225x3
275x3
315x3
365x1
405x1
455x1 added 3 board
495x1
545x1 40 pound PR!!

Lying tricep extensions
50x8x2
55x8
60x8
65x8

Clay's lats
120x12x3

KB alternation curls
33x8x3

05-08-06

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ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex
reverse hypers 3plx10x3

GM's w/14" cambered bar
65x5
155x3
245x3
335x3
425x3
515x3

Power Squat Machine
4plx5
6plx5
8plx5
10plx5

GHR
Purple bandx6x3 (these kick my ass everytime)

Spread eagle sit-ups on bench
45x10
95x10x2

Took it easy tonight, got to let the CNS start recovering for nationals!!

05-07-06

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DE/BP

warm-up
shoulder stretching
purple band pushdownsx100
purple band facepullsx100
rotator cuff complex

Speed Bench(on floor w/double minibands and 3 board)
225x1x3 (three different grips)
275x1x3 (three different grips)
315x1x3 (three different grips)

4 board press(competition grip)
405x5
455x5
495x5
545x3 PR

Overhead Military Press
45x5
95x5
135x5
185x5
225x5
275x5
315x5

CSR
2plx5 (each rep w/3 second static hold)
3plx5 (each rep w/3 second static hold)
4plx5x2 (each rep w/3 second static hold)

Rear laterals on incline
20x10x3

Hammer curls
20x20x3

Stability ball crunches
bwx20x3

05-06-06

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Extra

Superset
Pulldownsx10x3
facepullsx10x3

Superset
Reverse pulldownsx10x3
reverse pec decx12x3

Hammer curls
25x10
40x10,35x10,30x10,25x10,20x10,15x10,10x10

Sled work
45x200ftx6

Allen core wheel stability holds
55x30 secondsx2

Superset
Reverse curlsx15x3
Donkey calfsx20x3


05-05-06

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DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 2plx10x3

Speed Squat w/buffalo bar and blue, green and purple bands
175x2x6

Deadlifts
135x3 sumo
225x3 sumo
315x1x3 sumo
405x1 sumo
405x1 conventional
495x1 conventional
575x2 conventional

GHR
bwx12x3

Pulldown abs
double green bandsx20x3


05-03-06

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ME/BP

shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex

Bench Press
45x20
135x20
185x10
225x10
275x5
315x1
365x1
405x1 added Inzer DD and 3 board
455x1 2 board
495x1 2 board
545x1 1 board
585x1 Touched and went up like cake!!! This will be my opener at Seniors

Hammer curlsx20x3

Laying tricep extensionsx12x3

Clay's latsx12x3

Stability ball crunchesx20x3

KB Grip holds 26poundx5secx2

Hex dumbell holds 20x15secondsx3

Another break through workout!! The insoles and build ups that Mike McDaniel gave me for my shoes worked great. I actually had some leg drive!! Thank you G-Rex for all of your help!! Attempts at Seniors will be 585, 606, 633.

05-01-06

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ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
reverse hypers 2plx10x3

Squat
55x5 predator briefs size 38
145x5
255x3
345x3
455x1
545x1 added Leviathan
655x1 added belt
745x1 straps up
850x1 full gear
950x1 full gear 50 pound gym PR!!! Very fast and deep, awsome squat!!

Reverse Double Blue Band Box Squat
1050x1 PR

GHR
bwx10x3

Leg Raises
2 chainsx15x3 (held at top for 1 second on every rep!!)

Best squat night I've ever had!! Attempts for Seniors will be 881, 955, 1003.

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This page is an archive of entries from May 2006 listed from newest to oldest.

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