May 2008 Archives

05-25-08

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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!!

05-24-08

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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

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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

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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

05-17-08

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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

05-14-08

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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

05-11-08

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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

05-10-08

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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

About this Archive

This page is an archive of entries from May 2008 listed from newest to oldest.

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