sled dragging - 1 plate x2, 2 plates x2, 3 plates x2, 4 plates x1.5
45 Hyper SS Bar - x8, 65x8, 85x8
Reverse Hyper - 290 2x12
GHR Situps - Blue Band 3x10
stretching
January 2005 Archives
warm up
Blast Strap Pushups - 4x12
mini band stretching
GHR - 2x10
DE BP - 175 +60lbs chains 5x3
4 Board Press w/doubled minis - 275x3, 315x3, 365x3
Blue band pressdowns - 3x10
ran over to 24 Hr Frisco
Hammer Strength Lat/Upper Back - 5x8-12
Rear Delt Machine - 3x15
Static Barbell Holds - 315x2, 405x2, 495x2, 585x2, 705, 495x2
warm up
sled draggin - 70x8 trips
Hip Mobility
Stretching
SQ - up to 395, add Metal briefs 445, 535, add Metal suit straps down & loose wraps 600x1 , 700x1 straps up & full wrap, 725xmiss due to cramping, down set 635x2 loose wrap
Night was a great success. We took too long and both Phil and I cramped. Luckily his wasn't during a rep. He was able to get back to it on the squat with all the stretching he's been doing and looked better than I've ever seen him. If he qualifies for WPO in June I won't be surprised.
Russ PR'd big time and was able to make adjustments even at PR weights. He's due for the 700 club.
Johnny and Greg came by and gave a friggin' squatting seminar. Johnny hit 665 @ 181 and Greg 800 @ 242. Expect big things from these guys. They've figured out a ton about the training and hit it hard.
Dumbell Rows - 5x10
Blast Strap Rows - 3x10
Mini Band Rotator/Rear Delt - till I got a pump
all intermingled with various 30 sec bouts of jumping rope
warm up
sled dragging - 70x8 trips
blast strap pushups - 2x12
mini band rotator
stretching
CG BP - barx20, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1
Shirt work Titan Boss (first time)
3 Board - 365
2 Board - 415
no Board - 465 didn't touch
500*x1 gym lift PR
First impressions are this is the best shirt I have ever worn...or at least the best fitting.
Overhead Tricept Ext. w/blue band and inch dumbell handle - 3x15
warm up
sled dragging - 70x6 trips, 115x2 trips
stretching
GM w/4" cambered bar - 135x5, 225x5, 315x5
GHR w/light band - 3x10
Rev. Hyper - 3x10
Ab Wheel - 2x10
Adam James Abs - Blue band 4x15
warm up
GHR - 1x10
Blast Strap Pushups - 4x10
mini band rotator
DE BP - 155 + M mini x3, 155 + 60lbs chain + M mini 4x3, 155 + M mini x3
MM 4 Board Press - 385x3
MM 5 Board Press - 415x3
MM 6 Board Press - 455x2
3 Board Press - 315x8
Went over to 24 HR...
Hammer Strenph Upper Back/Lat - 5x6-12
Superset
Icarian Rear Delt - 2x12
Icarian Standing Lateral - 2x10
Dumbell Preacher Curl - 2x10
Hammer Curl - 2x10
Elliptical Rider - 15 minutes
Seated Donkey Calf Raise - 4x10-20
Decline Sit Ups w/ weight - 3x10
Static Barbell Holds - 225, 315, 405, 495, 405, 315
Behind Back wrist curls - 225 10x2
Icarian Shrug - 3x10
warm up - sled dragging 70x4 trips, 90x2 trips
GHR - 2x8
GHR situps - 2x15
Box SQ - 305 + 100 lbs chain 8x2
Speed DL - w/light bands (+ approx 100lbs at top) standing on blocks
335 1.5" height
335 3" height
335 4.5" height
425 4.5" height
425 3" height
425 1.5" height
Rev. Hypers - 3x10
GHR w/light band - 3x8
Elliptical Rider - 15 min
Chest Supported Row - 4x6-10
Icarian Row - 3x10
Hip Adduction machine - 3x12
Seated Calf Raise - 3x12
Incline DB Curls - 2x10
warm up
sled dragging upper 45x6
streching w/ mini
BP - bar x5, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1
add Metal Viking - 3 board 395x1, 2 board 415x1, 445x3 touched last one
Over Head Tricep Ext. (light & avg. bands w/inch DB handle)- 3x12
Standing Military - 135 2x10
warm up
Sled - 70x6 trips
stretching
Suspended SSB GM (37")- bar x5, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1, add belt 405x1, 445x miss, x miss, down set 315x4
45° Hyper w/4" cambered bar & minis - 95x3x10
Rev. Hypers - 3x8-10 strict
Rolling Thunder Cable Obliques - 3x10
warm up
sled dragging - 45 x 6 trips
mini rotators
DE BP
Doubled Monster Minis - 155x8
Doubled Monster Minis +60lbs chain - 155x4x8
Doubled Monster Minis - 155x8
MM 5 Board Press +60lbs chain - 315x5, 365x3, 405x4
Rack Lockouts - 405x5, 455x3, 495x3, 545x2
Lat Pulldowns - 4x10
Rear Delt Raise - 4x10
Elliptical Rider - 12 minutes
Seated Donkey Calf Raise - 5x12
Icarian Shrug - 3x15
Pulldown Abs - 4x12
warm up
Sled dragging - 70lbs x 8 trips
GHR - 2x8
hip mobility
stretching
DE Box Squat - 345 + purple bands 6x2, 405x1, 550 x miss (tore something in my left hip found out later), 500x1
*This cycle I learned that I am very good with a lot of band, not with a lot of weight. I will use less band and more bar/chain weight in the future. Still the best squat cycle I've had in 2 years.
Sumo Deadlift BAG dead platform - 375 + green bands 6x1
45 Hyper - 4" camber + monster mini's 3x12
GHR - 4x8 + monster mini and mini
At Albany Strength - Albany, NY
warmp up
Pull Ups - 2x6
Triceps Pushdown - 2x25
Dumbell Rotator - 2x15
Floor Press Fat Bar - bar x5, 95x5, 135x3, 185x3, 225x3, 275x3, 315x1, 335x miss, 335x1
CG Floor Press Fat Bar - 225 + 80 chains over bar 1x5, 185 + 120 chains over bar 2x8
Tate Press - 3x15
Chest Supported Row - 4x8-10
Dumbell Rear Delt - 3x15
Treadmill - 13 minutes
at Gold's Gym, Guilderland, NY
warmup
close Grip Pullups 2x6
Pulldown Abs - 2x15
stretching
GM CS - barx10, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, add belt 455x3, 500x3 easy PR
Apparently Wendler's theory about the 45 Degree Hyper is proving true.
I'm not sure I need to keep doing GM's as an ME movement except suspended. It's not giving me any real carryover.
Pin 1 Pulls Conv - 365x5, 405x5, 455x3, 495x3
Hyper Ext - 75 lb db 3x10
Hmmm. Sucked at these compared to when I used to do them a lot. Maybe this is what pushed up my deadlift when it was moving.
Hanging Leg Raises - 4x8-10
Elliptical Rider - 12 minutes
at Gold's Gym, Guilderland, NY
Albany Strength closes at 5:00 so I checked this place out. Really suprised to see people squatting 500 and benching 400 when I walked in. Some biotch at the front desk gave me a free week's membership.
warm up
Pullups - 2x6
Dumbell Shoulder Rotation
Triceps Pushdown - 2x25
DE BP - 225 8x3, 275x3, 315x3
Rack Lockouts Pin 8 - 405x5, 455x3, 475x5
Reverse Grip Triceps Pushdown - 4x10-15
Hammer Strenph Lat/Upper Back - 3 plates 60 reps over 5 sets, 2 plates x 12
Rear Delt Machine - 3x10-15
Dumbell Preacher Curl - 2x8-12
at 24 Hour Frisco, TX
Elliptical Rider - 13 minutes
Seated Donkey Calf Raise - 5x12-25
Pull Thrus - 3x15
Pull Down Abs - 3x20
Tate Presses - 3x15
Static Barbell Holds - 6x15 sec
Finally home to BA after weeks. Didn't know half the people when I got there. That was weird.
Sled Dragging - 90x6 trips lower
Mini Band Rotator
GHR - 2x10
GHR Situps - 2x15
stretching
hip mobility
DE Box Squat - 345 + blue 8x2 Best squat workout I've had in as long as I can remember.
Ultra Wide Sumo Deadlift on BA band platform - 295 + purple 3x5, x8
GHR - 4x6-10 + monster mini
45 Hyper - 4" Cambered Bar 3x12
At Albany Strength, Albany NY
warm up
dumbell rotator
pullups - 2x6
triceps pushdown - 2x20
CG BP - bar x15, 95x5, 135x3, 185x3
3 Board Press CG- 225x3, 275x3, 315x3, 365x1, 385x miss?, 385x1
Whatever I'm doing for bench apparently isn't working. This is down 30 lbs from my PR and it was hard as hell. May have to get fat again.
MM 5 Board press - 365x5, 405x5x2
Superset
T-Bar Row - 2 plates x15, 3 pl x12, 4 pl x10, 5 pl x6x2, 4 pl x10
Triceps Pushdown - 5x10-12
Cable Crossover Rear Delt - 4x12
Hammer Curls - 2x15
Treadmill - 13 minutes
at Albany Strength, Albany, NY
warm up
Giant Set
Leg Extension - 2x20
Leg Curl - 2x15
Pull Ups - 2x6
stretching
High Box (16") Close Stance SSB Squat - bar x5, 95x5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, add belt 405x1, 455x1, 475x miss, x miss, 405x5
SS Bar here doesn't have a downward camber. The sleeves are parallel to the yoke. This bar will kill you because it rides so high on the neck.
Superset
Snatch Grip Deadlifts - 275x8, 315x6, 365x5
SSB Shurgs - 225 3x12
Reverse Hyper Long Strap - 4x12
Superset
Standing Calf Raise - 3x20
Reverse wrist curls - 3x15
Bike - 12 min
at Albany Strength, Albany, NY
warm up
Dumbell Rotators
Pull Ups - 2x6
Lat Pulldown Shrugs - 2x20
Tricep Pushdowns - 2x15
DE BP - 145+130lbs chain 2x3, 155+130lbs chain 4x3, 145+130lbs chain 2x3, 225+130lbs chain x1, 245+130lbs chain x1, 265+130lbs chain
Superset
Chest Supported Rows - 3 plates x10, then 60 reps over 5 sets doing as many as I cold each set
Rope Pushdowns - 6x20-12
Superset
Seated Dumbell Side Lateral - 3x15
Hammer Curls - 3x15
At some jacked up Bally's north of Newark, NJ. The jerkoffs with the monolift at FSF closed 4 hours earlier than they told me they closed on Friday.
warmup
45 Hyper - 2x12
Farmer's walk moving dumbells to rack from the other side of the gym
dynamic stretching
DE Box SQ - 335 + blue bands 6x2*, 405 + blues x1, 475 + blues x1
*Couldn't double loop bands because the 80 + 85 lbs dumbells were floating even with 45s on them.
Rack Pulls pin 2 - 405x5, 495 2x3
45 Hyper - 3x10 w/ 25 behind head
Giant Set
Pulldown Abs - 4x15
Pull Thrus - 4x15
Seated Calf - 4x10
