Thurs Core & Fri Night Bench
Thurs
Warm up + bike 5 min
Rev Power Squat Hack
8 x 90
8 x 180
8 x 360
8 x 450
Power Squat
8 x 630
2 x 8 x 810
Leg Press
2 x ?? x 540
Shrugs
225
315
405
495
Bike 20 min
Fri night AF
Moosie, Parker, Brian, Jeff and I were in attendance.
Moosie has vacation plans for Sat AM so we benched Fri night
I followed Jeff's lead on warm ups so the #'s are different
2 x ?? x bar
?? x 135
?? x 235
5 x 295
3 x 3 x 315
2 boards
1 x 365
Done. Just didn't have it.
Everything was much heavier than it should have been. Felt beat up for a number of reasons.
I need a change.
I think I'm going to do a meld of a modified Moosie 5/10 rep program with Vince Dizenzo's raw template and do 6 week back to back cycles.
Week 1 - 3 x 3
Week 2 - 3 x 6
Week 3 - Floor Press to a single
Week 4 - 3 x 3
Week 5 - 3 x 6
Week 6 - Incline to a single
2nd cycle
Week 1 - 3 x 3
Week 2 - 3 x 6
Week 3 - 2 Stump Presses to a triple/single?
Week 4 - 3 x 3
Week 5 - 3 x 6
Week 6 - Work up to a heavy single
The balance of the ME sessions will include board presses, tri work with upper back and bi like it has been for a few weeks.
During the week I will continue with DE ACC bench on Tue with DE bench, shoulder, tri, back and bi with Core/legs etc on Thurs. This could change due to time constraints and the Tues workout could split back and bi out to Wed like this last week.
Moosie was doing a pyramid program that Jeff found and had worked up to singles @ 495. He got the first one but he felt something "give" in his left pec on his second and dumped the weight. I'm glad my grip is getting beter.
Later he had some swelling but no discoloration. He was stiff but had range of motion when we called later. He is on a flight to So Cal as I type. Nice way to start a vacation.
I need a job. Lord willing one will pop up shortly.
Gotta go. Dishes to do and Football to watch. I love this time of year.
Maranatha
God Bless!
Warm up + bike 5 min
Rev Power Squat Hack
8 x 90
8 x 180
8 x 360
8 x 450
Power Squat
8 x 630
2 x 8 x 810
Leg Press
2 x ?? x 540
Shrugs
225
315
405
495
Bike 20 min
Fri night AF
Moosie, Parker, Brian, Jeff and I were in attendance.
Moosie has vacation plans for Sat AM so we benched Fri night
I followed Jeff's lead on warm ups so the #'s are different
2 x ?? x bar
?? x 135
?? x 235
5 x 295
3 x 3 x 315
2 boards
1 x 365
Done. Just didn't have it.
Everything was much heavier than it should have been. Felt beat up for a number of reasons.
I need a change.
I think I'm going to do a meld of a modified Moosie 5/10 rep program with Vince Dizenzo's raw template and do 6 week back to back cycles.
Week 1 - 3 x 3
Week 2 - 3 x 6
Week 3 - Floor Press to a single
Week 4 - 3 x 3
Week 5 - 3 x 6
Week 6 - Incline to a single
2nd cycle
Week 1 - 3 x 3
Week 2 - 3 x 6
Week 3 - 2 Stump Presses to a triple/single?
Week 4 - 3 x 3
Week 5 - 3 x 6
Week 6 - Work up to a heavy single
The balance of the ME sessions will include board presses, tri work with upper back and bi like it has been for a few weeks.
During the week I will continue with DE ACC bench on Tue with DE bench, shoulder, tri, back and bi with Core/legs etc on Thurs. This could change due to time constraints and the Tues workout could split back and bi out to Wed like this last week.
Moosie was doing a pyramid program that Jeff found and had worked up to singles @ 495. He got the first one but he felt something "give" in his left pec on his second and dumped the weight. I'm glad my grip is getting beter.
Later he had some swelling but no discoloration. He was stiff but had range of motion when we called later. He is on a flight to So Cal as I type. Nice way to start a vacation.
I need a job. Lord willing one will pop up shortly.
Gotta go. Dishes to do and Football to watch. I love this time of year.
Maranatha
God Bless!
posted by Stump at 10:41 AM
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