Bench Press
5 sets of 5 @ 135 lbs.
3 sets of 2 @ 135 lbs. + 20 lbs. of Chain
3 sets of 2 @ 135 lbs. + Mini Band
Wednesday, October 31, 2007
Tuesday, October 30, 2007
DE Squat Night
Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 3 @ 225 lbs.
3 sets of 3 @ 225 lbs. + 30 lbs. of Chain
3 sets of 3 @ 225 lbs. + Light Band
Good Morning
3 sets of 8 @ 185 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
Note: As of tonight I have about 10 lbs. of weight to cut for weigh-ins.
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 3 @ 225 lbs.
3 sets of 3 @ 225 lbs. + 30 lbs. of Chain
3 sets of 3 @ 225 lbs. + Light Band
Good Morning
3 sets of 8 @ 185 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
Note: As of tonight I have about 10 lbs. of weight to cut for weigh-ins.
Saturday, October 27, 2007
ME Bench Work
Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
2 sets of 3 @ 225 lbs.
Close-Grip Bench Press
3 sets of 5 @ 185 lbs.
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 355 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
2 sets of 3 @ 225 lbs.
Close-Grip Bench Press
3 sets of 5 @ 185 lbs.
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 355 lbs.
Thursday, October 25, 2007
New PR Squat - ME Night
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 1 @ 275 lbs.
1 set of 1 @ 325 lbs. + Belt
1 set of 1 @ 345 lbs. + Belt
1 set of 1 @ 375 lbs. + Belt & Wraps
Deadlift
1 set of 5 @ 225 lbs.
1 set of 1 @ 275 lbs.
1 set of 1 @ 345 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 1 @ 275 lbs.
1 set of 1 @ 325 lbs. + Belt
1 set of 1 @ 345 lbs. + Belt
1 set of 1 @ 375 lbs. + Belt & Wraps
Deadlift
1 set of 5 @ 225 lbs.
1 set of 1 @ 275 lbs.
1 set of 1 @ 345 lbs.
Tuesday, October 23, 2007
Good ME Bench Work
Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 225 lbs.
Close-Grip Bench Press
3 sets of 10 @ 135 lbs.
Ab Work
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 225 lbs.
Close-Grip Bench Press
3 sets of 10 @ 135 lbs.
Ab Work
Thursday, October 18, 2007
Minimal DE Squat Night
Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
5 sets of 2 @ 245 lbs.
5 sets of 2 @ 245 lbs. + 30 lbs. of chain
5 sets of 2 @ 245 lbs. + Light Band
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
5 sets of 2 @ 245 lbs.
5 sets of 2 @ 245 lbs. + 30 lbs. of chain
5 sets of 2 @ 245 lbs. + Light Band
Wednesday, October 17, 2007
PR! - ME Bench Night
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 1 @ 235 lbs.
1 set of 1 @ 245 lbs.
3 sets of 3 @ 245 lbs. off 2BD
Lying Dumbell Tricep Extension
5 sets of 8 @ 30 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
2 sets of 5 @ 135 lbs.
1 set of 1 @ 235 lbs.
1 set of 1 @ 245 lbs.
3 sets of 3 @ 245 lbs. off 2BD
Lying Dumbell Tricep Extension
5 sets of 8 @ 30 lbs.
Seated Rows
3 sets of 10 @ 120 lbs.
Monday, October 15, 2007
ME Squat Stuff
Power Clean
1 set of 5 @ 135 lbs.
1 set of 1 (+ 4 partials) @ 185 lbs.
2 sets of 5 @ 155 lbs.
2 sets of 5 @ 165 lbs.
Good Morning Squat
3 sets of 8 @ 185 lbs.
1 set of 5 @ 135 lbs.
1 set of 1 (+ 4 partials) @ 185 lbs.
2 sets of 5 @ 155 lbs.
2 sets of 5 @ 165 lbs.
Good Morning Squat
3 sets of 8 @ 185 lbs.
Saturday, October 13, 2007
DE Bench Day
Bench Press
3 sets of 3 @ 135 lbs.
3 sets of 3 @ 135 lbs. + 20 lbs. of chain
3 sets of 3 @ 135 lbs. + mini band
3 sets of 3 @ 135 lbs.
Decline Bench Press
3 sets of 3 @ 95 lbs.
Incline Bench Press
3 sets of 3 @ 95 lbs.
3 sets of 3 @ 135 lbs.
3 sets of 3 @ 135 lbs. + 20 lbs. of chain
3 sets of 3 @ 135 lbs. + mini band
3 sets of 3 @ 135 lbs.
Decline Bench Press
3 sets of 3 @ 95 lbs.
Incline Bench Press
3 sets of 3 @ 95 lbs.
Thursday, October 11, 2007
DE Squat
Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
3 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
Pull-Throughs
3 sets of 10 @ 120 lbs.
Seated Rows
3 sets of 12 @ 120 lbs.
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
3 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
Pull-Throughs
3 sets of 10 @ 120 lbs.
Seated Rows
3 sets of 12 @ 120 lbs.
Tuesday, October 9, 2007
Bench Press ME night
Bench Press
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 225 lbs.
1 set of 2 @ 235 lbs.
3 sets of 3 @ 245 lbs. off 2BD
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 225 lbs.
1 set of 2 @ 235 lbs.
3 sets of 3 @ 245 lbs. off 2BD
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
Monday, October 8, 2007
Squat ME day
Power Clean
1 set of 5 @ 135 lbs.
1 set of 2 @ 185 lbs.
3 sets of 5 @ 155 lbs.
Good Morning Squat
3 set of 5 @ 225 lbs.
1 set of 5 @ 135 lbs.
1 set of 2 @ 185 lbs.
3 sets of 5 @ 155 lbs.
Good Morning Squat
3 set of 5 @ 225 lbs.
Monday, October 1, 2007
ME Squat - Short but SO sweet
Power Clean
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
*I will work more of these into my routine. I feel these are what my upper back is lacking in a bad way! By the way; I have never before tonight done a set of 3 @ 185 lbs., only singles. I am proud of myself.*
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 295 lbs.
1 set of 3 @ 295 lbs. + belt
1 set of 5 @ 295 lbs. + belt & wraps
1 set of 5 @ 325 lbs. + belt & wraps
*Already on a high from the power cleans, I decided to push it a little harder. I decided to load the bar to 325 lbs. and after the first rep it felt so light. So, what else but to go for a second, then a third, then a fourth, and then a FIFTH! Holy crap, I thought to myself. Standing there trying to realize what I had just done.
Good Morning Squats
2 sets of 8 @ 225 lbs.
As far as heavy squats go, I think I will take a short break from them. Instead, I think I will start ME days with Power Cleans and follow them with Good Morning Squats. I feel this will be a good combination to push my strength to the next level.
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
*I will work more of these into my routine. I feel these are what my upper back is lacking in a bad way! By the way; I have never before tonight done a set of 3 @ 185 lbs., only singles. I am proud of myself.*
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 295 lbs.
1 set of 3 @ 295 lbs. + belt
1 set of 5 @ 295 lbs. + belt & wraps
1 set of 5 @ 325 lbs. + belt & wraps
*Already on a high from the power cleans, I decided to push it a little harder. I decided to load the bar to 325 lbs. and after the first rep it felt so light. So, what else but to go for a second, then a third, then a fourth, and then a FIFTH! Holy crap, I thought to myself. Standing there trying to realize what I had just done.
Good Morning Squats
2 sets of 8 @ 225 lbs.
As far as heavy squats go, I think I will take a short break from them. Instead, I think I will start ME days with Power Cleans and follow them with Good Morning Squats. I feel this will be a good combination to push my strength to the next level.
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