Core 1/25 Bench Assist 1/27

Monday Core
Warm up

Strap Landmines
3 sets

Strap Front Box Squats
? x bar
8 x 135
3 x 5 x 185

DB Swing to Snatch
3 x 8 x 50 ea side

Stand Abs
5 x 20

The front squats were killers. Didn't wear a belt. Really stressed the whole core.


Wednesday Mil and Bench assist
Mil
? x bar
3 x 135
3 x 160 70%
3 x 185 80%
3 x 205 90%

Dips
3 x 17
1 x 10

WG OH Rows to Chest
4 x 15

This current template seems to be going ok. Not over training and making gains. Seem to be injury free as well. Not certain how the program is going on an aesthetic basis but since I am not genetically geared for the "look" I will leave that aspect up to those more blessed in that area.

Maranatha

God Bless!

ME Bench 1/24

Warm Up
Shirted 2 board
2 x? x bar
10 x 135
10 x 225
5 x 275
3 x 315
1 x 345
Add KKDD + 2 brd
3 x 405
2 x 455
1 x 505
1 x 525
2 x 1 x 535
2 x 455
Touched some not others; don't remember which. Locked all.
Odd day. Felt strong and quick but was not as tight as I should have been. Back was loose and there was a bit of chaos with the bar re control. Need to focus on the back/shoulder blades next time. Also, with the DD the neck and the arm/shoulder seams can be adjusted seperately sort of. I need to have the arm seams down and the collar up. I was worried about the weight and got the collar too low. I will adjust this in 2 weeks when going to 1 board and full ROM.

Added thought: the bar we were using had a lot of "whip" to it. Seemed to strat bending @ about 315. I think I might have touched more with a stiffer bar. or I'm just whining...

Rack Lockouts
Various grips worked up to 405

Seated Rows CNG
5 x 20

L Dave’s Q Tri’s
3 sets

Face Pulls
5 x 20

Decent day over all. Happy locking out 4 reps over 500. Getting a bit more used to the mind set and focus.

Brett and Zimm were absent. Zimm was in NV re the adoption of a baby boy. We are very pleased for the Zimmermans.

On a sadder note, Nate's Dad passed away last week and the funeral was Sat AM. Our thoughts and prayers remain with Nate and his family. Though there was a prolonged illness and his passing was expected, it is never easy to say good bye to a loved one.

Maranatha

God Bless!

Tuesday Cardio

Forgot to post that I did 20 minutes on an upright bike and 10 min (5 forward 5 backward) on the eliptical. Woo hoo!

Maranatha

God Bless!

Monday & Wednesday

Core
Warm up
Stump Landmines
3 sets

Rack Pulls
10 x 225
3 x 10 x 315

DB S to S
3 x 8 x 45# ea side

Standing Abs
3 x 20

Wednesday
Warm up

Military
? x bar
5 x 135
5 x 160
5 x 175 75%
5 x 195 85%

Dips
3 x 15

Hi Cable Rows TC
3 x 20 x 150

Not totally awake today. Gogin to alternate months on doing extra reps on the 3rd 5/3/1 set too see what happens.

Scott Brown won Teddy's Senate seat in MA. That is awesome!

Maranatha

God Bless!

ME Bench

Took Core and Acc Bench off to deload this week.

ME Bench
Warm Up

Rev Band Blue & Purple Choked
2 x ? x 225
? x 275
10 x 315
5 x 365
5 x 405
2 x 495
m x 545 not close
m x 515 close
1 x 495

CG 3 brd Stump Press
10 x 185
10 x 225
8 x 225 + big chains
4 x 225 + bc + 2-9# crazy bells
1 x full ROM 225 + bc + 2-9# crazy bells

NG CS Rows
12 x 3 plates
3 x 10 x 4 plates
1 x 20 x 2 plates

Lil Daves’s Tri’s
3 sets

Face Pulls
3 x 20

We had 6 today: Jeff, Kyle, Jordan, Nate and Brett. The group is also known as Hefe, Moosie, Spuddie, Nate, Zimm and me, Stump. We need a nick name for Nate. Very decent group of guys. I feel fortunate to train with them.

Good day. I didn't know what to expect. I just tried to be explosive and ride the bar through the deload at the top. Went ok. Got real close on the 515. Just shy of lockout though. Looking forward to shirted 2 boards next week.

Maranatha

God Bless!

Sunday Cardio

My hip got jacked a bit when it crmped on the 535# 3 board yesterday and still hurt Sunday so I thought some extra moving around would help.

Walking treadmill
10 minutes

Bike
40 minutes

Just got the blood flowing. Nothing too strenuous.

Maranatha

God Bless!

ME Bench 01/09/10

Warm Up
ME Bench
? x bar
8 x 135
8 x 185
5 x 225
3 x 275
1 x 315
1 x 345
Add KKDD & 3 boards
3 x 405
3 x 455
1 x 505
1 x 535 10# PR
1 x 545 20# PR
This went well. Felt quick off the bottom and the lockout was good today. Progress. Rt wrist did ok.

Full ROM CG
8 x 135
8 x 185
8 x 225

CS Rows
12 x 3 plates
2 x 8 x 4 plates

OH WG Cable Extensions
4 sets

Face Pulls
2 x 20

Moosie showed up today after a long rehab. Good to have him around. Did pancakes @ Brittons after with Moosie and Heffe. Brett and Nate couldn't make it. too bad. Good guys all.

Maranatha

God Bless!

Bench Support 1/06/2010

Warm Up

Mil (225#)
10 x bar
5 x 95
5 x 135
5 x 170 75%
3 x 190 85%
6 x 215 95% (258)

Dips
3 x 15

Rows
5 x 15

3 weeks in on the redo on the 5/3/1 and I'm liking it for military. Working it up slowly I believe is the key. Time will tell if this work pays off on ME Bench day.

Maranatha

God Bless!

Frankenstein KK DD w/extra canvas chest plate

This thing is almost bullet proof. Scott from Bob's Top Shop auto upholstry repaired a small tear and then added Mercedes Convertable canvas to the chest. Good stuff.

Maranatha

God Bless!

Core 1/04/10

Warm up

Land Mines
Bar
25#
2 x 25 +25 swinging

Leg press
15 x 360
15 x 540
15 x 630

Middle Db swings to snatch
3 x 8 x 40# ea. side

Wtd LL
3 x 15 x 15

I like this rotation. Seems to bring everything together.

Maranatha

God Bless!

ME Bench 1/02/10

Warm up

Floor Pin Press dbl short mini’s 60# top
? x bar
10 x 135
5 x 185
5 x 205
5 x 225
5 x 245
3 x 255
2 x 265
1 x 275
1 x 285 (345 @ top)

CG bench
225
275
295
315

Hi Pulley Elbow Rows
5 x 12

Lil Dave Tri’s
5 sets

Face Pulls
5 sets

Ok session. Elbows are still sore. Temporary situation I hope.

Maranatha

God Bless!

Bench assist 12/30/09

Warm up

Mil (225#)
3 x 160
3 x 180
6 x 205 (246)

Dips
3 x 12

Rows
4 x 20

This seems to be going ok for the first couple of weeks. I like the fact that 3 movements go quickly and I can get on with the morning.

Maranatha

God Bless!