Core

Warm up
Leg Press
12 x 360
12 x 450
12 x 540

45º Hyper
3 x 12

Weighted LL
3 x 12 x 15

Pull Downs
3 sets

Rope curls
3 sets

Took it easy today. Stomach feels like crap.

Maranatha

God Bless!

11/28/ 2009 ME Bench

I didn't do any bench acc this week.

Saturday ME Bench

Warmup.

ME Bench
? x bar
? x 135
5 x 185
5 x 225
5 x 275
3 x 315
m x 365
add KDD + 3 boards
3 x 405
1 x 445
1 x 475
1 x 505
1 x 525 PR
First time venturing over 500 outside of once doing reverse bands 2-3 years ago. These went well. Fast of the bottom through the lockout. Happy with the progress. There was more in the tank but need to allow the CNS to work up over time.

CG S Presses + Chains
5 sets

Hi Pulley CNG Rows to chest
5 sets

Lil Dave’s triples (front, back & push downs)
5 x 15 ea direction

Face Pulls
5 sets

All in all a good day. Tough afternoon as UT lost to BYU in OT 26-23. Losing that game is always hard.

Maranatha

God Bless!

Core 11/23/09

Warm up

Rack pulls
10 x 135
3 x 10 x 225
Keeping it light ack sore from tight set up Sat

Stand Abs
5 sets

Strict Pull Downs
5 sets

Cable EZ Curls
5 sets

Maranatha

God Bless!

Sat 11/21/2009 ME Bench

Warm up

Rev Band Press
Blue Bands
? x 135
? x 225
5 x 315
5 x 365
5 x 405
C x 455 (close) rt hand just short
1 x 455 much better set up, tightness and speed

CG S press + chains & crap
5 sets

CS Row
5 sets

Push downs
5 sets

Strap Face Pulls
5 sets

Felt good today AND the Utes won. Great first half then cruised. Good to get the taste of TCU out of our mouths.

Hopefully this trend will help in getting a decent meet in the DD.

Maranatha

God Bless!

Core and Bench Support 11/16 & 11/18

Core
Warm ups
Poorman SS 16”Box Squats
?? x bar
10 x 135
2 x 8 x 225

Weighted leg lifts on stability ball
3 x 15 x 15

Strict Pull Downs
4 sets

Cable curls
5 sets

Wednesday
warmup
DE Bench
3 x 3 x 135 + Purple Band
2 x 3 x 135 + 2 PB

Mil Stump Press
5 x bar +90#
5 x bar +140#
4 x bar + 160#

Dips
3 sets 10+

WG Low Rows
5 x 12

OH Strap Ext
3 x 20

Face Pulls
3 x 20

Couple of decent sessions. Morning training seems to be working out. Trying a magnetic energy "supplement". Will detail later.

Maranatha

God Bless!

ME Bench 11/14

Warm up
Shirt Work
? x bar
? x 135
? x 185
? 225
5 x 275
3 x 315
0 x 365 hit upright
Add KDD 1 board
1x 405 nt
3 x 1 x 455 nt ½” off
Last rep was the best.

CG S Press 2 brd
20 x 135
15 x 185
2 x 10+ x 225

Pushdowns
5 x 20

WNG Hi Rows to chest
5 x 10+
Actually did ok. Not happy with the raw 365. That should have not been an issue. Losing a bit more weight will make it easier to touch. Time will tell what will happen.

Maranatha

God Bless!

Core and Bench Acc.

Monday Core
Warm up

Leg Press
12 x 360
12 x 450
12 x 540
12 x 630
12 x 720

45º Hyper
3 x 12

Stand Abs
3 x 20

EZ cable curls
4 sets


Wed Bench Acc
Warm up
DE Bench
3 x 3 x 135 + Purple band under bench
3 x 3 x 135 + P + mini
3 x 3 x 135 + P + 2 minis

OH CG Press
5 x 135
5 x 165
5 x 185
5 x 205

Dips
3 x 12

CNG Low Row
4 x 12

SB Push downs
3 x 20

Trained before work again. Done in less than an hour both days. Lots fewer gabby people in the AM. Feeling good in the gym. Working on keeping protein intake up and frivolous calories down. So far so good. 272# this AM and felt strong. The overhead close grips felt very good.

Looking forward to throwing the shirt on again Sat. Saw that there was an AAPF meet in Plymouth MN Feb 6. Not certain if I can get there but it would be fun to break 5 in a meet back there. It will happen if it's supposed to happen.

Maranatha,

God Bless!

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!