Bench Support 1/06/2010

Warm Up

Mil (225#)
10 x bar
5 x 95
5 x 135
5 x 170 75%
3 x 190 85%
6 x 215 95% (258)

Dips
3 x 15

Rows
5 x 15

3 weeks in on the redo on the 5/3/1 and I'm liking it for military. Working it up slowly I believe is the key. Time will tell if this work pays off on ME Bench day.

Maranatha

God Bless!

Frankenstein KK DD w/extra canvas chest plate

This thing is almost bullet proof. Scott from Bob's Top Shop auto upholstry repaired a small tear and then added Mercedes Convertable canvas to the chest. Good stuff.

Maranatha

God Bless!

Core 1/04/10

Warm up

Land Mines
Bar
25#
2 x 25 +25 swinging

Leg press
15 x 360
15 x 540
15 x 630

Middle Db swings to snatch
3 x 8 x 40# ea. side

Wtd LL
3 x 15 x 15

I like this rotation. Seems to bring everything together.

Maranatha

God Bless!

ME Bench 1/02/10

Warm up

Floor Pin Press dbl short mini’s 60# top
? x bar
10 x 135
5 x 185
5 x 205
5 x 225
5 x 245
3 x 255
2 x 265
1 x 275
1 x 285 (345 @ top)

CG bench
225
275
295
315

Hi Pulley Elbow Rows
5 x 12

Lil Dave Tri’s
5 sets

Face Pulls
5 sets

Ok session. Elbows are still sore. Temporary situation I hope.

Maranatha

God Bless!

Bench assist 12/30/09

Warm up

Mil (225#)
3 x 160
3 x 180
6 x 205 (246)

Dips
3 x 12

Rows
4 x 20

This seems to be going ok for the first couple of weeks. I like the fact that 3 movements go quickly and I can get on with the morning.

Maranatha

God Bless!

12/28/09 Core

Warm Up
Land Mines
1 set x 25#
2 sets x 25# + 25 swinging

Stump Box Squats
8 x 135
2 x 8 x 185

1 Arm Middle DB Swings
2 x 8 x 35# ea. side

Standing Abs
4 x 20

Shoulders are loosening up some on the squats. Still not loose but "looser". Like doing the landmines and the swings. They help tie it all together and help everything get into sync.
Upper tomorrow. Oh boy.

Maranatha

God Bless!

ME Bench 12/26/09

Warm Up
ME Bench
?? x bar
?? x 135
?? x 185
5 x 225
3 x 275
2 x 315
1 x 335 felt very heavy. Weird, I've tripled this easily before.
Add KKDD 1 brd
1 x 405 nt
2 x 1 x 435 nt
2 x 1 x 455 PR

CG Stump press
15 x 135
15 x 185
8 x 225
4 x 225 + chains forced 2 reps

CS Rows NG
15 x 2 plates
15 x 3 plates
2 x 8 x 4 plates

Push Downs
5 x 12

Face Pulls
5 x 20

Very happy with the 455 touching. I think I am getting the shirt figured out. I can keep seams low on my tris and still have the collar up to touch. I will try to touch next cycle. Good progress today. Felt quick off of the bottom which is good since I still thnk my lock out is lacking.

Maranatha

God Bless!

12/14,16, 19, 21 & 23

Monday 12/14
No Train

Weds 12/16
No Train

Sat 12/19
ME Bench Deload
Illegal Wides
? x bar
5 x 135
5 x 185
5 x 225
5 x 275

Dinked around with short bands and did some rows, face pulls and push downs.

Mon 12/21

Rack Pulls
10 x 135
10 x 225
10 x 315
10 x 405

Weighted LL
3 x 20 x 15#

Pull Downs
3 x 15

Low Pulley Rope Curls
3 x 20

Wednesday 12/23
Mil (assumed 225 max)
5 x 145
5 x 170
9 x 190 (247)

Dips
3 x 12

Low WG Rows
3 x 20

Decided to revisit 5/3/1 on Weds again.

Merry Christmas! May the world rejoice in her King! Though things might seem dark in these times, Jesus is still in charge and brings true peace.

Maranatha

God Bless

Sat 12/12 ME Bench

Warm Up
Flat Bench
? x bar
10 x 135
10 x185
10 x 225
5 x 275
3 x 315
1 x 345
Add KKDD + 2brd
1 x 425
1 x 465
Elbows and rt wrist were hurting so I pulled the plug here

DB floor press
3 x 10 x 90’s

Hi Pulley CNG Rows
3 x 20

Push Downs
3 x 20

Face Pulls
4 x 20

Wound it down some today. Will do so again next week to see if elbows feel any better. Shirt still felt good and had decent pop off of the bottom. The raw 345 felt heavier than it should have. Ah well onward and upward.

Maranatha

God Bless!