Week ending 8/29/09

Tuesday and Thursday:
No Train. 1st week of work and took the training off.

Sat ME Bench

Warm up
Flat bench
? x bar
? x 135
5 x 185
5 x 225
3 x 275
1 x 315
3 x 3 x 330

3 Boards
2-3 x 385 stupid set
I started to laugh at something Jeff said and totally lost it. There was no getting it back.

DB Bench
3 x 15 x 95’s

Lil Dave’s Tri's x 3

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

Not great but not bad. The 3 x 3 x 330 was what I wanted. Best is 3 x 3 x 335. I think I will do the 330 again next month then 335 for 2 months etc. etc.

New job is interesting. Good product with very eclectic staff. Not sure what the potential is but on the side I believe I can start helping out the training staff of trusoldier.com and work with MMA fighters on their strength and conditioning. Had a 2.5 hour meeting Sat with the principle and though it will start slow it could end up being a very nice side gig.

Gotta fly.

Maranatha

God Bless!

ME Bench 0822/09

Warmup

Flat Bench
Stump 2 Boards
? x bar
? x bar + 90=135
5 x bar + 140=185
5 x bar + 180=225
3 x bar + 230=275
1 x bar + 270=315
0 x bar + 295=340
Add 2 board
1 x bar + 295=340
1 x bar + 305=350

DB bench
3 x 15 x 90’s

JM’s
3 x ? x light

High pulley WNG Rows to chest
3 x 15

Good session over all. Stump Presses kicked my tail.

Maranatha

God Bless!

Core 08/20/09

Warm up
DL
10 x 135
3 x 10 x 245

L Press
5 x 15 x 545 (Sled weight not included)(Thhhhffppppttt Snootch)

45º Hyp
3 x 15 x bwt

Abs
Leg lifts on stability ball
2 x ? x 35#
Back cramped up. Some days you're the windshield, some days you're the bug. This was a bug day.

Stand abs
1 x 20 x 130
2 x 20 x 140

Kroc Rows

Bi’s

Ok session. Glad to be done.

Start new job Monday. Woo Hoo!

Maranatha

God Bless!

DE Bench + Assist 08/18/05

Warm up
DE Bench
9 x 3 x 135 VG

Military
Overhead 6”Lockout (265# percieved working max)
5 x 170# 65%
5 x 200# 75%
12 x 225# 85%

Dips 3 x 15-20

Asst’d Pull ups
3 x 12 x -100

Suspended Push up
3 x 20

Overhead Cable Extensions
3 x 20

Face Pulls
3 x 20

Good session. Seem to be getting stronger and in better shape. Feel pretty good as well. No aches or pains other than my left knee which I dinged getting into Ward's truck last Tuesday.

Got a job. Praise God!

Maranatha

God Bless!

ME Bench 8/15/09

Warm up

Floor press off of bottom rack pins
2 x?? x bar
5 x 135
5 x 185
5 x 225
5 x 275
5 x 315
3 x 335
1 x 355 10# PR
1 x 365 20# PR

Flat DB press
3 x 15 x 90’s

Lil Dave Tri’s x 5

CS Rows
15 x 1 plate
15 x 2 plates
3 x 15 x 3 plates

Very happy with the PR's. Feel like the training adjustments are starting to pay off. Technique is getting better as well.

Maranatha

God Bless!

Core 8/13/09

Warm up
Rack pulls
10 x 225
10 x 315
3 x 10 x 385

Power Squat
2 x 20 x 540
Top of left knee is dinged from getting into Ward's truck Tuesday so I eased up some here.

45º Hyper
3 x 15 x bwt

Abs
Leg lifts on stability ball 3 x 15 x 35#
Stand abs 3 x 20 x 130#

Kroc Rows
Bi’s

Not great but not bad. Happy to be done. The jump to 35# on the leg lifts was hard. I will pay for that tomorrow.

Jeff is out of town this WE for his anual black Sabbath Pilgrimage to Denver. Not certain where I will bench. Main movement will probably be pin floor presses.

Maranatha

God Bless!

Bench support

Warm up

DE Bench
9 x 3 x 135 VG

Military off of pins straight weight 210# used for percentages
5 x 160# 75%
3 x 180# 85%
5 x 200# 95%
Had more reps but I wanted to hold down the 1+ to see if that aids in the ME movement Sat.
Dips
3 x 12-15 x bwt

Asst’d Pull ups
3 x 10 x -100 NG

Push downs
3 x 20

Suspended Push up
3 x 15

Rev pec deck
3 x 15

Kept the assistance down to 3 sets ea. Was a bit beat up from working on my cranky '93 Ranger. She wouldn't start but after much cleaning, tightening, crawling under in the street, smacking with a "persuader" and a very good talking to, she started and runs well. Glad she's a 4x4 or I would not have gotten under as I did. Really glad there was no red clay from SEC country to contend with. That stuff grows like Tribbles.

Met some new folks @ Gold's; Mike and Lisa. She used to compete APF and now is a personal traininer. He is a lawyer and is getting the itch to try out the dark side. They stood out as they had relatively good set ups on the bench. Mike is about 6'3" and hit 2 365# raw singles. Tweak a couple of things and he's over 400# soon. Told them about Ripped Fitness and we should see them in a week or so on Sat AM.

Glad I forced myself to the gym. Kinda iffy with the truck and all.

Maranatha

God Bless!

Sat ME Bench @ new Ripped

Warm up
Inclines
?? x bar
5 x 135
5 x 185
5 x 225
3 x 275
1 x 305
1 x 325 Tied PR
1 x 335 PR Grinder. Happy though. normally this would have been a stall but tri's seem to be getting better.

3 Boards Flat B
3 x 365
1 x 385
Sucky sucky sucky

Ab strap elbow rows
Had ab strap on top pulley. Stuck arms up to tri's in the loops. Leaned back and pulled elbows back. The rest of the guys tried it and liked it. Like pulling the bar through a shirt to touch.

Lil Dave Tri’s x 3

Weird schizophrenic session. The inclines went well and then I felt like Sampson after a trip to the barber shop. The boards were horrible. No pop at all. Zip, zero, nada. It was like I had walked all day in the really really hot humid heat of Georgia or something.

Still happy with the PR. The rest is accessory right?

New Ripped is going to be good when they finish their set up.

Maranatha

God Bless!

Tues Thurs

Tuesday: Boy's Aunt Suzi came into town. No train.

Thursday: Core
Warm up

DL
10 x 135#
3 x 10 x 235#

L Press
5 x 15 x 545#
This is just the added weight. I don't count the sled as some from SEC country are known to do.

45º Hyper
3 x 15 x bwt

Abs
Stability Leg Lifts
5 x 15 x 30#

Stand abs
3 x 20 x 130#

Kroc Rows

Bi’s

Brian came by and I spotted him squatting. Good session. I am starting to get used to the higher rep count in the accessory work. Knees feel decent today. Thank God for ibuprofen.

Might have a temp job kick in the begining of the week. Good deal. Pursuing some distribution leads as well; some of those might be good.

Gotta go find something.

Maranatha

God Bless!

Sat ME Bench 8/01/09

Ripped is moving so Jeff, Tommy and I went to Gold's on 7th.

Warm up

Flat bench
?? x bar
?? x 135
5 x 185
5 x 225
5 x 275
2 x 3 x 325
4 x 325

4 boards
5 x 365 (fast)
2 x 405
1 x 425 tie PR
1 x 435 PR

Lil Dave’s x 3

Seated W N G Rows
5 x 15

Didn't like the bench; the bar was so so; but this was one of my best days in the gym in a long time. Good work at a reasonable pace with good guys. Hitting good personal numbers helps a bit as well.

Still very sore from Thursday. That was a good session that was followed by touring the new LDS Oquirrh Temple at the request of Tony Halsey. 2.5 hours of standing and walking. Walking a bit less like a duck with a stick up his butt today.

Need to go paint railing.

Maranatha

God Bless!