Core and Bench Support

Switching things up to see if some of the cobwebs shake loose.

Monday 9/28
Core

Warm up
Partial "Safety Strap" Squats
20 x 135
20 x 225
20 x 275
20 x 315

Weighted Leg Lifts
4 x 20 x 15#

Bi’s
straight bar low cable
5 x 20


Wednesday 9/30
Bench Support

Warm up
DE Bench
3 x 3 x 135
3 x 3 x 155
3 x 3 x 165
Trying a set up more like Metal Militia. Felt odd. Quads got way stretched. Dropping bwt should help flexibility.

Mil S Press 215#
5 x 95#
5 x 135#
5 x 160# 75%
3 x 185# 85%
3 x 205# 95%

Dips
3 sets

Asst’d Pull ups NG
3 sets

Face pulls
3 x 20

Not too bad. Almost succumbed to a case of the "screw its" but I made it through. Saturday will tell me how this really went.

Maranatha

God Bless!

Week Ending 9/26/09

Tuesday
No Training

Thursday
No Training

Sat
Warm Up

Flat bench
5 x 135
5 x 185
5 x 225
3 x 275
2 x 315
3 x 330
2 x 330
1 x 330 hit upright
2 x 2 x 330
Wanted 3 x 3 x 330 but didn't seem to have the juice for the 3rd rep. Might change this up to hitting 10 reps at a weight in the fewest amoount of sets.

CG 3 Boards
20 x 225
16 x 225
15 x 225
Trying something different for tri's

CG NG High Pulley Rows
5 x 20 x Wherever the pin was.

Weird work week messed up the training schedule. Tommy Ponzio told me that I WAS going to do the AAPF meet in February. LOL no pressure. We'll see where I am. 275er for sure but maybe 242? Let's see how things shake out.

Maranatha

God Bless!

Week Ending 9/19

Monday
DE Bench
Warm up
3 x 3 x 135
3 x 3 x 145
3 x 3 x 155

Military
OH 6”Lockout 300#
3 x 210# 70%
3 x 240# 80%
5 x 270# 90%

Sus Push Ups
3 x 20

Asst’d Pull Ups
3 x 16 x -110

OH Cable Ext
3 x 20

Face Pulls
3 x 20

Thursday
Core
Warm up
Leg Press
20 x 360
20 x 450
3 x 20 x 540

45º Hyp
3 x 20

Stand Abs
20 x 110
20 x 130
20 x 140
2 x 20 x 150

Bi’s
5 x 20


Sat ME Bench
Warm up
Stump 3 Boards
? x 95 bar + 50#
5 x 135 bar + 90#
5 x 185 bar + 140#
5 x 225 bar + 180#
5 x 275 bar + 230#
Add 3 board
5 x 315 bar + 270#
3 x 335 bar + 290#
1 x 365 bar + 320#

Tri’s
Lil Dave’s x 4

CS Rows
2 x 20 x 2 plates
3 x 20 x 2 plates + quarter

Good day. Adjustments to the program seem to be working

Maranatha

God Bless!

Week Ending 9/12/09

Monday Bench Assist
Warm up
DE Bench
9 x 3 x 135#

Mil / pins SW 230#
5 x 150# 65%
5 x 175# 75%
6 x 195# 85%

Dips
3 x 15-20 x bwt

Asst’d Pull ups
3 x 15 x -100#

JM’s
20 x 95#
2 x 20 x 115#

Rev pec deck
20 x 100#
20 x 130
2 x 20 x 150#


Thursday Core
Warm up
Rack pulls @ knee
20 x 225
3 x 20 x 315

Stability Ball Leg Lifts
4 x 20 x 20#

Kroc Rows

Wide Grip EZ cable curls
5 x 20

ME Bench
Warm up
Floor Press off of bottom rack pins
? x bar
? x 135
? x 185
5 x 225
3 x 275
3 x 305
3 x 325
3 x 335

Lil Dave Tri’s
X 3

Seated CG NG Rows
4 x 20

Good week. Feel like I'm getting a handle on training. Weight is down. Under 280#.

Maranatha

God Bless!

Week Ending 9/05/09

Tuesday Bench Acc
Warm up

DE Bench
9 x 3 x 135

Mil CG Tri’s 250#
5 x 190# 75%
3 x 215# 85%
2 x 240# 90%

Dips
3 x ??

Asst’d Pull ups
3 x 12 x -100

Suspended Push up
3 x 20

OH Cable Ext
3 x 20

Face pulls
3 x 20


Thursday Core
Warm up

Partial Strap Squats
(I can't comfortably get my hands back on the bar so I use the straps that we hang weights from wrapped on the bar I hang on to them out front and can stabalize the bar that way. So far so good)
20 x 135
20 x 225
3 x 20 x 275

Standing Abs
5 x 25

Kroc Rows

Bi’s


Sat ME bench
Warm up (not a real good one...)

Inclines 335#
? x bar
5 x 135
5 x 185
3 x 225
3 x 275
3 x 295

3 boards
2 x 365
1 x 385
0 x 405 Horrific. Remember the Hindenberg? This was more of a stress test for the boards.

1 Arm DB Bench
3 x 20 x 40# ea

Push downs
5 x 20

High Pulley Rows 2 chest
5 x 20

Not a great session. Not sure what was up. Not terrible on the inclines but zip oomph after that. Have been dropping some weight, down to just about 280#, which is good but might have an influence on the day. Or I could just be a head case... It must have been the bad warmup.. Yeah that's it...

Did a lot of assisting other guys today. Nice distraction from my crap work out.

Maranatha

God Bless!