Core 4/29/10

Warm up
1 notch lower than last time pin squats
8 x 315
8 x 405
8 x 495
8 x 585

DB Swings
3 x 12 x 40 ea

Stand Abs
5 x 20

Alt db curl
5 x 8 x 40’s

Another fun day at the ranch. Hopefully pushing the CNS a bit will pay off on ME bench day.

Maranatha

God Bless!

Tuesday Upper Accessory

Was running late because of a clock snafu due to an outtage over the weekend.Reset AM and PM backwards. oops
Warm up
4/27 Speed Bench
3 x 3 x 135

Mil
5 x 135
3 x 185
3 x 205
1 x 225

CG 3 boards
8 x 135
8 x 185
8 x 225
8 x 245
8 x 265

Hi Pull CNG Rows
4 x 8

Face pulls
4 x 20

Not happy being rushed but it was alright for what it was.

Maranatha

God Bless!

Thursday Core and Sat ME Bench

Thursday Core
Warm up
Trap Bar DL
5 x bar
5 x 140
5 x 230
3 x 320
3 x 3 x 280 These didn't go as planned. I am much stronger than the #'s listed. The bar I chose had handles that spun and my grip is seriously compromised from all of the surgeries etc. Probably should've strapped up.

DB Swings
3 x 12 x 40 ea

Stand Abs
4 x 20

Alt db curl
4 x 8 x 40’s

Sat ME Bench
2 Board Press
? x bar
? x 135
5 x 185
5 x 225
5 x 275
2 x 315
Add 2 board
1 x 345
2 x 1 x 365 Felt like a ton and tough to lock out.

Rack Lock outs
5 x 225
5 x 315
5 x 365
5 x 405
3 x 425 These went amazingly well considering how poorly I did a couple of weeks ago. Hoping this is a taste of good things to come.

Push downs
A bunch

Seated WG Low Rows
5 x 8

Rev Pec Deck
5 x 12

Sus Push Up
5 x 10

Good session. Nice to feel like progress is being made. Weight is also coming off a bit at a time. Hope to be under 270 in a couple of weeks. Have put on some lean mass and not certain just how far I want to drop.

Maranatha

God Bless.

Bench Assist

4/20
Warm Up

Speed Bench
? x bar
9 x 3 x 135 v grips

Mil lock outs
3 x 135
3 x 185
3 x 225
2 x 3 x 275

CG 3 boards
8 x 135
8 x 185
8 x 225
8 x 245
8 x 255

Hi Pulley Rows 2C
5 sets

Face Pulls
5 sets

I seriously think my hearing is going. Scares the crap out of me. Not sure what to do.

Maranatha

God Bless!

Sat 04/17/2010 ME Bench

Warm up

Incline
? x bar
5 x 135
5 x 185
3 x 225
3 x 275
2 x 1 x 295
This was the goal. Both reps went up strong.

3 board
6 x 315
5 x 345
2 x 365 Loose and poor
3 x 365 Much better/tighter set up. Tucked better. Need to remember to always reset, tuck low, stay tight. Forget the weight. Techinique is the key.

Lil Dave Q Tri’s
3 sets

Push Downs
2 sets

CS NG Rows
8 x 2 plates
8 x 3 plates
3 x 8 x 3 plates +25

Rev Pec Dec
5 x 12

Sus Push Up
5 x 10

The last set of 3 boards gives me hope.

Manny showed up today. Very good to see him back in the gym.

Newer guy (short) Brian came in to train w/ the 9 AM guys. Nice to have somebody in my age group slamming weights.

Maranatha

God Bless!

Tuesday and Thursday

4/13 Tuesday Bench Support
Warm up
Speed Bench
6 x 3 x 135

Mil Stump Press
5 x bar
5 x 135
5 x 185
3 x 215
1 x 235
Very fast and much stronger than anticipated. Not certain what to make of it. or in context it should have been expected so what went on @ the meet?

CG 3 boards
8 x 135
8 x 185
2 x 8 x 225

DB Rows
5 x 8 x 80’s

Face Pulls
5 x 20


4/15
Warm up
High pin squats
10 x 135
10 x 225
10 x 315
10 x 405
10 x 495

DB Swings
3 x 12 x 40 ea side

Standing Abs
5 x 20

Alt DB curls
5 x 8 x 35’s

And so the new cycle begins. Looking frward to seeing what Sat brings. Inclines are on the menu.

Maranatha

God Bless!

Lost training, bad meet and a new start

The training prior to the meet last Sat was crap and not worth posting.

The meet on 4/3 was an eye opener. Actually the meet itself was great but my personal performence (outside of coaching and spotting) was dog womp. Went raw. Opened with 150kg 330# and got it. Quick but a bit loose. Was going to jump to 160kg 352.8# but thought better of it and went to 157.5kg 348#. It went well and just stalled 2" from the top. Wasn't going to move. Didn't dip but they had to take it. Last attempt @ the same weight, same thing but a bit faster and a bit closer to lock out. My meet pR is 162.5kg that I did back in Sept '08.

Some of the Ripped guys did well. Brian got PR's in all of his lifts. CJ hit a mind boggling 600 on his bench. Tommy got a 551. A lot of records were broken and PR's hit. The guys putting on the meet did a great job.

Took the week off and started back today. My training will look a lot more like '08 again.

Flat Bench 3 x 3
? x bar
? x 135
? x 185
5 x 225
3 x 275
3 x 3 x 295

Rack Lockouts
5 x 315
3 x 345
2 x 2 x 365
This was waaaay too heavy. I have really neglected my upper end work.

Lil Dave Q Tri’s
4 sets

CS Rows
Weight plus mini
5 x 8

Rev pec dec
5 x 12

Sus Push up
4 x 10

Time will tell if this change up will help.

Maranatha

God Bless!