Squat (working up to last warm-up before opener)
55 x 5
145 x 5
235 x 3
add briefs
325 x 2
415 x 1
add Leviathen suit
505 x 1
615 x 1
add straps and light knee wraps
735 x 1 came up so fast that I almost came off of the floor!!
Superset
reverse hypers 3 sets of 12
pulldown abs 3 sets of 20
that's it until meet day!!
Dumbell press on stability ball
35's for 12
60's for 12
75's for 12
100's for 12
Pec Dec
3 sets of 15
Incline machine
3 sets of 20
Cable rear delts
3 sets of 15
Superset
Behind the neck pulldowns 3 sets of 12
Rickshaw shrugger 3 sets of 15
Superset
overhead rope extensions 3 sets of 20
cable curls 3 sets of 15
Pullovers
3 sets of 12
05-21-08
warm-up
purple band facepulls x 100
purple band pressdowns x 100
rotator cuff complex
Bench Press (just working up to my opener)
45 x 20
95 x 15
135 x 10
185 x 5
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
put on shirt
455 x 1 3 board
495 x 1 1 board
565 x 1 touched and pressed with ease!!
cable crossovers
3 sets of 15
Superset
pushdowns 3 sets of 20
cable curls 3 sets of 20
standing football bar shoulder press
95 for 3 sets of 15
that's it!!
05-18-08
Box Squats with blue, green and purple bands
all the bands x 1
145 x 1
235 x 1
325 x 1
415 x 1
525 x 1 PR!!
Deadlift off of low blocks
245 x 2
335 x 2
425 x 2
525 x 1
585 x 0 Not today!! LMAO!!
Superset
Reverse Hypers 4 plates for 3 sets of 12
Pulldowns abs 60 for 3 sets of 20
Speed Bench
225 + double mini bands for 2 reps at wide, neutral, close
245 + double mini bands for 2 reps at wide, neutral, close
275 + double mini bands for 2 reps at wide, neutral, close
Pec Dec
120 x 15
160 x 15
200 x 15
Cable Rear Delts
3 sets of 15
Low Cable Rope Pulls
3 sets of 15
Superset
Dips 3 sets of 15
Standing Barbell Curls 80 for 3 sets 12
Pullovers
60 for 3 sets of 12
High Incline Smith Machine Press
185 for 3 sets of 15
AM
1 hour eliptical
PM
Max Effort Bench Press Day
warm-up
purple band facepulls x 100
purple band pushdowns x 100
rotator cuff complex
Floor Press
45 x 20
95 x 15
135 x 10
185 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
435 x 1 PR!!
455 x 1 PR!!
Shirted Bench Press
425 x 1 3 board
495 x 1 2 board
545 x 1 1 board
565 x 1 touch and total domination!! This will be my opener at nationals.
600 x 1 3 board
Cable Cross Overs
3 sets of 20
Squat to foam pads with blue, green and purple bands
add briefs
bands x 2
145 x 2
235 x 2
add leviathan
325 x 2
straps up
415 x 2
Deadlift off of high blocks
225 x 2
315 x 2
405 x 2
495 x 2
585 x 2
Superset
reverse hypers 3 sets of 12
green band pulldown abs 3 sets of 20
Speed Bench
225 + 120 pounds of chain for 2 reps at wide, neutral, close
245 + 120 pounds of chain for 2 reps at wide, neutral, close
275 + 120 pounds of chain for 2 reps at wide, neutral, close
275 + 160 pounds of chain for 1 rep at close
315 + 160 pounds of chain for 1 rep at close
Pec Dec
3 sets of 15
Cable rear delts
3 sets of 15
v-bar pulldowns
3 sets of 12
Superset
cable curls 3 sets of 15
rope pushdowns 3 sets of 15
Pullovers
60 for 3 sets of 12
