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
Sunday, July 19, 2009
Saturday, July 18, 2009
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
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
Thursday, July 16, 2009
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
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
Sunday, July 12, 2009
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
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
Friday, July 10, 2009
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
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
Monday, July 06, 2009
Sunday, July 05, 2009
July 5, 2009 Squat and Deadlift
July 5, 2009 Squat and Deadlift
front box squats 8x2 @ 50kgs
deadlift off blocks, Max
good mornings 5x5 @55kgs
lat pulldowns 8x4 @ 60kgs
negative chin ups 3x3 5sec. count
weighted sit ups 3x12 @15kgs
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
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