May 2005 Archives

warm up - GHR - 2x8
GHR situps - 2x12
hip mobility stretching

DE Box SQ - 145 w/blue, green, & purple bands 5x2
GHR - 2x12
Reverse Hyper - 2x12

warm up - face pulls 2x20
light band pushdown 1x80
dumbell rotator

BP - 45x5, 95x5, 135x5, 185x3, 245x1, 295x1
add shirt 390x1 no touch, 445x1 no touch, 505x1 touched

Super Set
Pressdowns - 3x15
Rear Delt Raise - 3x12

GHR Curls - 2x12

Week 6 of 6 - SQ Periodization to prepare for APF Sr. Nationals

SQ - 55x5, 145x5, 255x3, add briefs 345x3, add Phillips canvas 455x2, 545x1, add knee wraps and straps up 655x1, 705x1
45° Hypers w/SSB - 75x3x10
GHR w/back raised 12" - 3x10

warm up - Pull down abs - 2x20
dumbell rotators
Thick Handle Pulldown - 2x12

DE BP - 185 + 100 lbs chain - 8x3
5 Board Press - 365 + 100 lbs chain 1x5, 405x3, 455x3, 475x3
Chest Supported Row - 4x10
Rear Delts on Cable Crossover - 3x15
Incline Dumbell Curls - 3x10

bike - 12 min

At Albany Strength, Albany, NY

warmp up - Adam James abs - 2x15
Reverse Hyper - 2x12
Close Grip Pulldown - 2x20
hip mobility
stretching

DE Box SQ - 195 w/blue, green, & purple bands 5x2
Speed Deadlift w/chains - conv 365x1x5 off 3" block, sumo 405x1x3 off floor
Bent-over Rows - 315x8x4
Reverse Hyper - 3x10
Adam James Abs - 3x15

bike - 12 min

At Albany Strength, Albany, NY

warm up - Thick Lat Bar Pulldown - 2x15
Standing Abs - 2x25
dumbell rotators

Incline Fat Bar Press - barx10, 95x3, 135x3, 185x3, 225x3, 275x3 PR, 295x1, 315x1 PR, 325x1 PR
Pin 9 Lockout - 405x5, 455x3, add mini behind back 455x2, 455x3
Rolling Dumbell Ext on Incline - 35x10x7
Chest Supported Row - 5x6-12
Standing Dumbell Press - 55x10x2

treadmill - 15 min

warm up - mow lawn
GHR Situps - 1x20
hip mobility
stretching

Week 5 of 6 - SQ Periodization to prepare for APF Sr. Nationals

SQ - 55x5, 145x5, 255x3, add Frantz briefs 345x3, 455x2, add Leviathan suit 545x1, add knee wraps and straps up 615x1, 690x1, drop Leviathan and add Ginny, 705xmiss
Rev. Band Box SQ - 800x1
GHR (raised 12") - 3x10
GHR Situps w/monster mini - 3x12

warm up - blast strap pushups - 2x12
light band pressdown 1x80
mini band rotators

DE BP w/chains - 185x8x3
MM 4 Board Press - 365x5, 405x3, 435x3
JM Press to chin- 135x10, 225x2x8
light band pressdown - 3x25
Dumbell curls - 2x15

warmp up - sled dragging 70x6 trips
GHR situps - 2x15
GHR - 1x12
hip mobility
stretching

DE Box SQ - 195 w/blue, green, & purple bands 5x2
DL sumo - 315x1, 405x1, 495x1, 605x2 PR
Shrugs - 315x10, 405x10, 495x10
Super Set
Rev. Hypers - 2x10
45° Hypers w/SSB - 2x10

warm up - sled dragging - 45x6 trips
Blast Strap Pushups - 2x20
dumbell rotator

BP - 95x5, 135x5, 185x3, 225x3, 275x1, 315x1
add shirt - 4 board 405x1, 2 board 455x1, 1 board 495, 520x0 pushed bar back over my face and got scirred

*Pin 12 Presses - 315x5, 365x5, 385x5
Pull downs w/v-handle - 3x12
Pressdowns - 3x20
Mini band rear delts - 3x12
Hammer Curls - 3x10
Rolling Thunder Obliques - 3x8

warm up - sled dragging 70x6
GHR Situps - 2x15
GHR - 1x10
hip mobility stretching

Week 4 of 6 - SQ Periodization to prepare for APF Sr. Nationals

SQ - barx5, 145x5, 255x3, add briefs 345x3, 455x1, add Phillips canvas 545x1, add knee wraps and straps up 600x1, 650x1

Reverse Band Box SQ - 750x1
DE GM - 235x5x3
45° Hypers w/monster mini - 3x10
GHR Situps - 3x15

warm up
sled dragging - 45x6
mini band shoulder rotations
blast strap pushups - 2x12

DE BP w/chains - 185x8x3
MM 5 Board Press - 405x4
MM 6 Board Press - 455x3, 495x2, 475x5
Wide Grip Pulldowns - 3x12
Pressdowns - 3x20
Leg Raises - 3x15
Side Laterals - 3x10

DE Box SQ - 185 w/blue, green, & purple bands 5x2
Speed Deadlift w/chains - 365x6x1 off 3" block
Bent-over Rows - 225x8, 315x8, 405x6
GHR w/back elevated 12" & mini - 3x8-10
Spread Eagle Situps - 90x10, 100x2x10

Floor Press CG - all sets + 80lbs chain 135x5, 185x5, 225x5, 275x3, 315x3, 345x1, 355x1 PR

Incline Dumbell Press - 90x2x12
Lying Tricep extensions - 40x7x8
DB Cleans - 20x3x10
DB Rows - 100x3x12
Rolling Thunder Side Obliques - 3x10

warm up
sled dragging - 70x6 trips
Reverse Hyper - 1x10
GHR Situps - 1x15
hip mobility
stretching

Week 3 of 6 - SQ Periodization to prepare for APF Sr. Nationals

SQ - 55x5, 145x5, 235x3, add Metal briefs 325x3, 415x2, add Metal Pro squatter 505x1, 555x1, add knee wraps 620x2

Zercher Box Squats - 225x5, 315x5, 340x5
Rev. Hypers - 3x10
GHR Situps w/Green Band - 3x15

warm up
sled dragging 45x6
mini band shoulder rotation
dumbell shoulder rotation
Blast Strap Pushups - 3x15

DE BP - 165 w/minis 8x3
MM 4 Board Press - 365x5, 405x3, 435x2
Rack Lockouts pin 10 - 455x5, 495x5, 495x5
V-Bar pulldowns - 4x12
Superset
Side laterals - 3x10
Tricep pressdowns - 3x20

Buddy Curls - 1 set
Leg Lifts - 2x30