12/28/09 Core

Warm Up
Land Mines
1 set x 25#
2 sets x 25# + 25 swinging

Stump Box Squats
8 x 135
2 x 8 x 185

1 Arm Middle DB Swings
2 x 8 x 35# ea. side

Standing Abs
4 x 20

Shoulders are loosening up some on the squats. Still not loose but "looser". Like doing the landmines and the swings. They help tie it all together and help everything get into sync.
Upper tomorrow. Oh boy.

Maranatha

God Bless!

ME Bench 12/26/09

Warm Up
ME Bench
?? x bar
?? x 135
?? x 185
5 x 225
3 x 275
2 x 315
1 x 335 felt very heavy. Weird, I've tripled this easily before.
Add KKDD 1 brd
1 x 405 nt
2 x 1 x 435 nt
2 x 1 x 455 PR

CG Stump press
15 x 135
15 x 185
8 x 225
4 x 225 + chains forced 2 reps

CS Rows NG
15 x 2 plates
15 x 3 plates
2 x 8 x 4 plates

Push Downs
5 x 12

Face Pulls
5 x 20

Very happy with the 455 touching. I think I am getting the shirt figured out. I can keep seams low on my tris and still have the collar up to touch. I will try to touch next cycle. Good progress today. Felt quick off of the bottom which is good since I still thnk my lock out is lacking.

Maranatha

God Bless!

12/14,16, 19, 21 & 23

Monday 12/14
No Train

Weds 12/16
No Train

Sat 12/19
ME Bench Deload
Illegal Wides
? x bar
5 x 135
5 x 185
5 x 225
5 x 275

Dinked around with short bands and did some rows, face pulls and push downs.

Mon 12/21

Rack Pulls
10 x 135
10 x 225
10 x 315
10 x 405

Weighted LL
3 x 20 x 15#

Pull Downs
3 x 15

Low Pulley Rope Curls
3 x 20

Wednesday 12/23
Mil (assumed 225 max)
5 x 145
5 x 170
9 x 190 (247)

Dips
3 x 12

Low WG Rows
3 x 20

Decided to revisit 5/3/1 on Weds again.

Merry Christmas! May the world rejoice in her King! Though things might seem dark in these times, Jesus is still in charge and brings true peace.

Maranatha

God Bless

Sat 12/12 ME Bench

Warm Up
Flat Bench
? x bar
10 x 135
10 x185
10 x 225
5 x 275
3 x 315
1 x 345
Add KKDD + 2brd
1 x 425
1 x 465
Elbows and rt wrist were hurting so I pulled the plug here

DB floor press
3 x 10 x 90’s

Hi Pulley CNG Rows
3 x 20

Push Downs
3 x 20

Face Pulls
4 x 20

Wound it down some today. Will do so again next week to see if elbows feel any better. Shirt still felt good and had decent pop off of the bottom. The raw 345 felt heavier than it should have. Ah well onward and upward.

Maranatha

God Bless!

ME Bench, Core & Bench Assist Sessions

ME Bench 12/05/09
Warm up

Band Press DBL Mini’s 40# bottom 85# top
5 x bar
5 x 135
5 x 185
5 x 225
5 x 275
m x 305Jeff grabbed bar, I thought I had it in a slow grind
1 x 275
5 x 225

CG Stump Inclines + chains
5 sets

CS Rows
12 x 2 plates
12 x 3 plates
3 x 12 x 3 plates +25

Lil Dave’s Quads
5 x 15

12/07
De Load Core
Warm up
Stump Box Squats
10 x bar
10 x 135
2 x 5 x 225 (bar + 180# swinging)

Stand Abs
5 x 20

Strap Pull Downs
5 x 12

Strap Cable Curls
5 sets

12/09
De Load Bench Assist

Warm up

De load
DE Bench
9 x 3 x 135

Lateral Raises
3 x 20 x 20’s

High Pulley WG Rows to Chest
3 x 12

Strap Push Downs
3 x 20

Not sure if I'm going to de load Sat. Feeling pretty good and want to keep going in the shirt. We shall see.

Gotta fly.

Maranatha

God Bless!

Bench Assistance 12/02/2009

Warm up

DE Bench
3 x 3 x 155
3 x 3 x 165
3 x 3 x 175

Mil Overhead Lockouts 3-4" ROM
5 x bar
5 x 135
5 x 225
2 x 3 x 255
I used to be good at these (345# 1 RM) but these were tough this morning

Dips
3 x 12

Seated CNG Rows
20 x 130
20 x 170
20 x 190

Push Downs
3 x 20

Lightened up a bit this morning. Still not quite right from the minor food poisoning Monday.

Looking forward to Saturday's ME Bench session.

Maranatha

God Bless!