July 19, 2009 prep work

July 19, 2009 prep work
close grip bench, explosive 5x8
Cross face extensions 3x10 @20lbs
Dips superman style 5x5
bent over rows overhand grip 3x10 @50kgs
low row leaning forward 4x6 @ 40kgs
cross cable reverse flyes up-down light 25lbs? 3x10
Bentover lat

Box squats 8x2 (start of cycle)

Week 1 - July 18, 2009 - Squats and deadlifts

Box squats 8x2 @60kgs
speed dls 6x1 100kgs
back extensions 3x12
Lat pulldowns, wide grip 5x8 @55kgs
Cable shrugs heavy 5x3 190lbs?
Abs
-kneeling cable crunches @30kgs

Front squats

Front squats - 6x2 @57.5
rdl - 6x5 @70kgs
pull throughs 3x10 @22.5kgs
lat pulldown close close grip grip 3x8 @60kgs
Heavy shrugs barbell try >90 kgs for 3 to 5 reps hold at top, did 5x6

ab circuit
-heavy standing crunches

Attachment includes the note

Db press incline

Db press incline, go heavy 5x5 @45lbs
skull crushers 10x3 flat bench @20kgs
supported rows 6x4
face pulls 1 set of 16 at 20kgs
dips bw 5x5
front raise + w raises + bent over lateral raises 12x3 use light weight @ 10lbs
Finisher tricep pressdown 100 used cable machine for this

Metabolic workout

Power cleans - was able to watch starting strength (power cleans). Great deal of instructions there.

super sets 3 to 5 rnds
a1)db press 45 lbs each
a2)single arm rows 50 lbs

b1)single leg deads 30lbs
b2)bulgarian squats 30lbs each arm

c1)db overhead pres 30 lbs each arm
c2)db high pulls 20 lbs each arm

Mobile posting test!

This is just a test

July 5, 2009 Squat and Deadlift

July 5, 2009 Squat and Deadlift

front box squats 8x2 @ 50kgs

• avoiding bands for now, sticking to the basics as I try to recover.  I hurt my back last year and wasn't really pushing that much with regards to squats and deads.  Chose front squats to change things a bit, forcing me to keep a more upright torso.  Would be sticking to front squats for the next three weeks and hope to push max to 70 to 80kg range.
  

deadlift off blocks, Max

• progression
• 70kgs 1x8
• 80kgs 1x4
• 90kgs 1x2
• 105kgs 1x1
• 115kgs 1x1
• 130kgs 1x1
• 135kgs 1x1
  

good mornings 5x5 @55kgs

• shoulder width stance
  

lat pulldowns 8x4 @ 60kgs

negative chin ups 3x3 5sec. count

weighted sit ups 3x12 @15kgs

July 4, 2009 Bench [speed day]

July 4, 2009 Bench [speed day]

Speed bench 6x3 @ 45kgs + light bands (looped at higher portion of bench)

• started with the bnd on the lower portion of bench, but it was too slow.  Moved the band higher and it was okay. 
  

Close grip, foam press

• worked up until 95kgs and decided to stop, though I think I could make 100 or 105kgs.

JM press dumbells 12x5 @ 25lbs per arm

Supported Rows 8x4 @ 40kgs

• used cable machine
  

Face Pulls 10x5 @ 20kgs.

• moderate tempo with slight pause at max contraction.
  

Finisher, 20 sec. work 40 sec rest, as many push ups as possible

I'm back training! Haven't sold my gym equipment yet, blame it on the shitty financial crisis. Anyway, I started today with box squats and speed deadlifts, but got to cut my training short since I have to go home. I would be posting my training plan in the coming weeks.