11/07/09 ME Bench

Warm up
Flat Stump Press
?? x 135
?? x 185
5 x 225
3 x 275
2 x 315
1 x 335 PR

CG low/mid Pin/Press
12 x 225
12 x 275
10 x 315
7 x 315

CS Rows
5 x 10

Push Downs
3 x 20

Rev cable curls
4 sets (trying to get the wrists/forearms stronger...)

Checking my logs & I see I'm still getting PR's. That's the point right? I guess having been sick and all the work stuff and just feeling lousy about things that I didn't really notice. I thought I had tied my PR today but actually I bumped it 10#.

Thinking forward to competing in single ply feds and after consulting some people I think a custom Super Katana might be the answer. Need to save up for this one.

Need to jam.

Maranatha

God Bless!

PS The House passed their version of the Health Bill last night. May God have mercy on us all.

Weds Bench Assist

Warm up

DE Bench
3 x 3 x 135
3 x 3 x 135 + purple band under bench
3 x 3 x 135 + purple & mini

OH Lockouts 4”
5 x 225
2 x 5 x 255

Dips
3 sets

CNG to chest
4 x 12

Push Downs
3 x 20

Decent session. Much faster training in the AM; all done under an hour. Lower right back still very tight and pinched. Tough to set up on anything. Temporary but a hassle nonetheless.

Gotta fly.

Maranatha

God Bless!

Core 11/03

Tuesday Early AM
Warm up
Rack Pulls
10 x 135
10 x 225
10 x 315
10 x 405

Strap GM’s
10 x bar
10 x 135

Weighted LL
10 x 0 weight
2 x 20 x 10

Alt db curls
4 sets

Been tough getting into the gym in the afternoons so I tried the AM today to make up for not getting in yesterday. So far so good. Also want to try some light GM's with the straps like when I squat as a regular supplement movement. Went alright this morning. I am certain that later today and tomorrow my back will remind me that I am old and haven't done much the last couple of weeks. Onward and upward.

Maranatha

God Bless!

10/19 - 10/31

Mon 10/19
Core De load
Light Strap Squats

Standing Abs

Alt DB Curls

Wed's
Bench Support De load

Light bench something

Push downs




Sat ME Bench De load

Flat Bench: worked up to a single @ 345#

Light pull downs to chest

Push downs

Monday 10/26
Core

No Train

Weds Bench assist
DE Bench
3 x 3x 135
6 x 3 x 135 + 2 minis under bench

Military
5 x 135
5 x 185
5 x 205
3 x 225

Dips
3 sets

H Pulley WG rows to chest
4 sets

Push downs
3 sets

Sat ME Bench
Shirt Work
Warm up to 3 x 315
Shirt + 2 boards
1 x 365 nt
1 x 405 nt
1 x 435 nt
1 x 465
1 x 485 best rep. Pulled the plug here. Poebably could have gone 2 more sets over 500 but I'd rather go slow and let the old CNS get accustomed to the stress a bit at a time. Right wrist was a bit weak on the 465 but concentrated on squeezing the bar and wrapped it tighter for the 485. Went great. The Karin's DD might be old but it still has life. The extra canvas chest plate probably helps.

Close grip S press full ROM
12 x 135
2 x 12 x 185

CS Rows
4 sets

Bwt slowly dropping. 273# this AM. Making sure more protein is consumed so I don't turn into the weak little mess I was last time.

Maranatha

God Bless!

10/10 - 10/17

Sat 10/10 ME Bench (as I remember)

Warm up
Inclines
Worked up to single @ 325

CG S press full ROM
3 sets 10-15 reps

Seated NG Rows 5 x 20

Sick all week. Sore throat laryngitis crap.

Sat 10/17 ME Bench
Warm up

Floor Press off of pins chest high
5 x bar
5 x 135
5 x 185
5 x 225
3 x 275
1 x 315
1 x 345
m x 365
.75 x 360 a miss

CG S Press 2 board
20 x 135
20 x 185
20 x 225

CS Rows
3 x 20

Still don’t feel great. Shoulda had the 365. Didn't realize 345# was my old PR. Probably coulda had 355 AND 365 if I wasn't greedy. What can I say, I've been ill.

Maranatha

God Bless!

Core & Bench Support

Monday no train

Tuesday
Core
Rack Pulls
20 x 225
20 x 315
2 x 20 x 385
Stand Abs
5 x 20

Bench Support
DE Bench
9 x 3 x 135

Mil CG Tri’s 250#
5 x 135#
5 x 160#
3 x 185#
8 x 205#
Bad rack / messed up hole spacing

Dips
5 sets

Asst’d Pull ups
3 x 17 x -110#

Rev pec deck
5 x 20

Trained @ the Van Winkle Gold's to help Nick Lenhart get ready for WABDL Worlds later this month. The rack spacing messed up the overhead close grip tri work. Ah well better than nada.

I think this new schedule of Mon, Wed, Sat is going to work well. Felt good Wed's after the tough workout last Sat. Dips are getting better. Probably should start counting reps.

Maranatha

God Bless!

10/03 ME Bench

Warm up

Shirted Bench Old Karin's DD
? x bar
5 x 135
5 x 185
5 x 225
5 x 275
2 x 315
Add shirt and 3 brd
5 x 365
5 x 395
5 x 415
3 x 445
1, 2? x 465 hit upright
m x 495 bad set up
rt hand back too far, started to lose bar. Other than that it felt ok.

CG Stump Press
20 x 135
16 x 165
13 x 165

CS Rows
5 x 20

Gonna incorporate shirt work every 3 weeks or so and a deload every 4 weeks. Should be interesting drawing up the schedule.

Happy with today's work. Lot's of pop off of the bottom.

Maranatha

God Bless!