June 2004 Archives

WED JUN 30TH - ME BP

warm up- yard work

Just did some of the stuff we didn't get to hit hard at the MM seminar.

5 Board Press - 315 2x5, 365x5, 4 Board Press - 365x5
Rack Lockouts - 315x5, 405x5, 495x5

TUE JUN 29 - XTRA

Mike is off a day and I couldn't sit around and watch so...

GHR situps - 3x12 w/light band
stretching
Superset
Mikesell Pull Thru - 3x15 w/average band
Push Ups in rack - 3x15

MON JUN 28 - ME SQ/DL

warm up - 6 trips sled lower
GHR Situp ups - 2x12
stretching

Low Box (9") SS Bar Close Stance - up to 335x3 PR, 345x2 PR, down set 225x6

This is the same as I did on a 10" so I'll take that as progress. I definitely felt more in control and used less back.

Reverse Hyper - 4x8-12 heavy
GHR - 3x8 top setting
Spread Eagle Situps - 3x10 w/plate

SAT JUN 26 - Metal Militia Seminar Phoenix, AZ

all kinds of crazy shit benching

This is a completely different style of benching than I am used to. It's painful and is all technique. Highlight of the seminar for me was not touching 455 and then touching 315 with the same setup. That's unreal.

Lost 7 lbs during the seminar.

FRI JUN 25 - DE SQ/DL

at the Pukenator's hacienda in Phoenix, AZ where it was 113 DEGREES. WE TRAINED IN HIS GARAGE WITH NO A/C AND I ABOUT DIED!

DE SQ - green bands, 315 2x2, 335 4x2
GHR jacked up - 4x8

Was about all I could do in the heat.

WED JUN 23 - ME BP

at The Rush in Knoxville, TN home of WPO BP finalist Mark Carter

Versa Climber - 3 min
Elliptical Rider - 7 min
stretching

takin it easy, Metal Milita seminar this weekend
2 Board Press - up to 275x3
DBl Press - 110s 2x15
Rolling DB press - 55 2x10, 65 2x8
Chest Supported Row thing - 4x8-15
Face Pulls - 2x15

MON JUN 21 - ME SQ/DL

at The Rush in Knoxville, TN home of WPO BP finalist Mark Carter

Elliptical Rider - 10 min
stretching

Pull Down Abs - 3x15
Rounded Back GMs - barx3, 95x3, 135x3,...etc...up to 405x3, add belt 455x3 PR
Barbell Lunge - 135 2x6, 185 2x6
Reverse Hyper - 4x10-12

SUN JUN 20 - DE BP at The Rush in Knoxville, TN home of WPO BP finalist Mark Carter

Elliptical Rider - 10 min

DE BP - 175 + minis 6x3, 225x3

Superset
Decline BP - 225x10, 275x8, 315x6
T-Bar Row - 4x6-12

Superset
Tricep Pushdown - 3x12
Face Pulls - 3x12

Superset
Standing Side Lateral machine thing - 3x15-20
Incline Dumbell Curl - 3x10

FRI JUN 18 - DE SQ/DL

warm up - sled draggin lower - 8 trips
Pulldown abs - 2x15
stretching

DE Box Squat - 370 + green bands 6x2, 415x1, 460x1(PR)
Reverse Hyper - 3x10-12 med
Mikesell Pull Thru - 4x15 green band
Pull Down Obliques - 3x10 heavy

WED JUN 16TH - ME BP

warm up - sled dragging upper - 6 trips
shoulder traction
face pulls - 2x15

3 Board Press - bar x a lot, add 80 lbs chain bar x a lot, 95x5, 135x5, 185x5, 225x5, 275x5, 315x5

JM Press SS Bar - 135x12, 185x10, 225x8, 245x6
Lat Pulldown - 4x6-10
Seated Arnold Press - 2x20

MON JUN 14 - ME SQ/DL

warm up -
Reverse Hyper - 1x20
sled dragging - 8 trips lower
GHR situps - 1x20

Reverse Band(ana) Deadlifts Green - conventional off 3" block (used 100's so the loads probably look weird) - up to 445x3, add belt 505x1, 625xmiss Hell of a strain but grip gave out at top. Bullshit. I had it.

Seated GMs - 135x10, 185x8, 225x6
GHR - 4x8 + mini band

SUN JUN 13 - DE BP

DE BP - 8X3 155 + monster minis
Incline Barbell Press - 4x6-10

superset
Hammer Strenph Upper Back Row - 4x8-15
Seated Tricep Ext machine thing - 3x20

Seated Hammer Curls - 3x10

SAT JUN 12 - XTRA

At 24 Hr Frisco

Incline Calf Raise - 2x20
Seated Calf Raise - 4x15
Hanging Leg Raise - 4x10 w/ ankle weights

FRI JUN 11 - DE SQ/DL

warm up - sled draggin lower - 6 trips
GHR situps - 1x20
stretching

DE Box Squat - 360 8x2 + green bands

After not having used bands for 9 months THIS SUCKED!!! Didn't help that it was 100 degrees in the gararge.

Reverse Hyper - 4x10
Pull Thrus - 3x15
GHR Sit Ups - 4x8 w/25 behind head

WED JUN 9TH - ME BP

warm up - shoulder traction
face pulls - 3x15

2 Board Cambered Bar - bar x a lot, 95, 135, 185, 225, 275, 315 all sets of 5
Pin Press - 315x5, 365x3, 405x3
Seated Row - 4x8-12
Supermans on GHR - 3x10-12

Feels good to rest but I'm starting to get the fire again. Read the APF Seniors results and feel like a big pussy.

MON JUN 7 - ME SQ/DL

warm up - 8 trips lower
Pull Down Abs - 2x15
stretching

Small cambered bar GMs close stance - bar,95, 135, 185, 225, 275, 315 5 reps all sets
Reverse Hyper - 3x10-12
Pull Thrus - Blue Band 3x12-15
GHR Sit Ups - 3x10 w/25
Band Toe Press - 3x25

SUN JUN 6 - DE BP

warm up - sled dragging 6 trips upper
Face pulls - 2x15

DE BP - 8x3 185 + 40 lbs chain
shoulder were sore from squatting Friday

Blue Band overhead tri ext - 4x15
Lat Pulldown - 5x8-15
Plate Raises Rear/Front - 2x10/10
Inch Dumbell Trainer - 3 sets Barely picked up 125.

SAT JUN 5 - XTRA

At 24 Hr Frisco

Seated Calf Raise - 4x15
Leg Press Calf Raise - 2x20
Dumbell Holds - 2x150

FRI JUN 4 - DE SQ/DL

Warmup - yard work

DE Box Squat - straight weight 285 1x2, 325 2x2, 375 2x2, 415 2x2
Reverse Hyper - 3x15

Takin' it easy after meet.

WED JUN 2 - ME BP

Sled dragging - 4 trips upper
Face Pulls - 2x10
BP - bar x bazillion, 95 x a lot, 135 2 x a little less, 185x10
GHR Situps - 2x10 med
JM Press - 2 light sets demonstrating form
Band suspended pull ups - 2 sets
12 oz curls - 3 sets