Me Bench 5/28/2010

Warm Up
Floor Press
? x bar
5 x 135
5 x 225
3 x 275
3 x 305
1 x 325
1 x 345 Felt very good. This is 10# under my PR. I probably could have hit it but I had 345 as the goal for the day and pulled the plug here.

2 boards
5 x 315
3 x 345
2 x 365
2 x m x 385 Brian said he helped about 5# ea time. Close. Wished I would have gotten at least one of these.They came off of the bottom ok but my right elbow stalled both times.

MG Lil Dave Tri’s
3 sets

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

NG Rev Pec Dec
5 x 12

Sus Push Up
5 x 15

Over all pleased with the progress. The other guys (nate, Zimm & New Brian) all seemed to have good days. Nate is getting some confidence and Brian is gaining technique. I am still amused at how well Zimm is handling that WABDL approved DD he has been playing in. Good work all.

Maranatha

God Bless!

Thursday Core 5/27/2010

Warm up
Rack pulls
5 x 225
5 x 315
1 x 365
1 x 405

DB Swings
3 x 12 x 45

Standing Abs
20 x 150
4 x 20 x 175

Alt DB Curls
8 x 35’s
4 x 8 x 40’s

Back is still tight and have a tweak @ the top of rt hammie/bottom of glute. Didn't want to push it any further past the 405. Left calf is sketchy just below the left knee. Weird.

Maranatha

God Bless!

Bench Support Tuesday 5/25/10

Warm Up
Speed bench
3 x 3 x 135
3 x 3 x 165
3 x 3 x 185

Mil Off of Pins
5 x bar
5 x 135
5 x 185
5 x 205
3 x 225
1 x 245
1 x 255 PR

CG 3 Boards
8 x 225
8 x 275
2 x 8 x 285

Wide Grip High Pulley Rows 2 Chest
5 x 8

WG Push Downs
5 x 10

Seated Low Pulley Face Pulls
5 x 20

Felt pretty good today. Left a bit in the tank but that's alright.

Gotta go.

Maranatha

God Bless!

Core, Bowling & ME Bench

Thurs Core
Warm up
Pin Squats
8 x 225
8 x 315
8 x 405
8 x 495 Back was real tight so I called it here

Extensions
5 x 12

Standing Abs
20 x 150
3 x 20 x 175

EZ Preacher Curls
4 x 8

So so sesion. Did I mention my back was real tight?

Friday night Bowling
Went with the guys from church and bowled for the first time in many years. Fun but tough. Did not break 100 and my plantar fascitis kicked in real bad. Very hard to walk Sat AM. Lisa rubbed it out Say night and its much better this morning. All in all I will probably bwl again some day...

Sat ME Bench
Warm up
Stump Board Press
8 x 135
5 x 185
5 x 225
5 x 275
3 x 315
1 x 335
1 x 345 PR

3 brds
5 x 315
2 x 365
1 x 385
M x 405 Bad set up and just out of gas.

Tri SS:
Wide Hammer grip strap extensions/WG pushdowns
5/8 ea

CS Rows
8 x 3 plates
3 x 8 x 4 plates
5 x 4 plates +25

W Strap Face Pulls
5 x 20

Sus Push Up
3 x 15

Then breakfast with Jeff. The Cottonwood Cafe has this great Bluberry Pncake combo. Very nice way to finish. Then off to Home Depot for a new string trimmer and blower. Both of our old ones died and needed replacing. After yard work (in the rain) it was off to see Iron Man 2. Very fun movie. I would see it again. Gotta go.

Maranatha

God Bless!

Bench Assist 5/18/10

Warm up
Speed bench
3 x 3 x 135
3 x 3 x 155
3 x 3 x 175

Over Head Lock outs
5 x 135
5 x 225
2 x 3 x 255
3 x 275
1 x 290

CG 3 Boards
8 x 225
8 x 265
8 x 275

Close Grip High Pulley Rows
5 x 8

Super Set Face Pulls & WG Push Downs
5 x 20 / 5 x 8

Not a bad session. A few distractions but over all ok work.

Maranatha

God Bless!

ME bench 5/15/2010

Warm up

Incline
? x bar
? x 135
5 x 185
5 x 225
3 x 275
1 x 305
1 x 315

4 boards
8 x 315
2 x 385 WT??? Worst set up ever.
3 x 365
3 x 385
1 x 395
1 x 405

Lil Dave’s WG Straps
4 sets

Seated Mid NG Low Rows
5 x 8

Rev Pec Dec
5 x 12

Sus Push Up
5 x 15

Over all good day. New Brian is an asset. Great guy and strong guy. It will be good to get pushed by him. Got him on the Inclnes and he trippled the 405 4 board. Don't know if I could have but I went 1st and he smoked me. Good on him. LOL it is good to be pushed. Dude will get his. In a good non prison way of course...

Maranatha

God Bless!!!

core 5/13/10

Warm up
Leg Press
15 x 90
15 x 180
15 x 270
15 x 360
15 x 450
15 x 540

DB Swings
3 x 12 x 45

Standing Abs
20 x 130
3 x 20 x 175

Alt DB Curls
4 x 8 x 45’s

Haven't done leg press in a while. Actually felt good as it makes the hips rotate differently ie different angles. Probably will do a 3 week rotation with the strap pin squats, trap bar dl's and leg press. Should work ok. Time will tell.

Maranatha

God Bless!

Bench Assist 5/11/2010

Warm Up
Speed bench
3 x 3 x 135
3 x 3 x 155
3 x 3 x 175

Stump Mil
5 x 135
5 x 185
3 x 225
2 x 1 x 240

CG 3 Boards
8 x 225
8 x 255
8 x 275
8 x 285

Hi Pulley WG Rows to Chest
5 x 8

Super Set:
WG Pushdowns & Face Pulls
5 x 8 / 5 x 20

Very decent session. Happy with the 240 on S Military. I actually double clutched on the 1st one but got out in front and didn't lock out so I really hit 2 $ 7/8. Going to push the straight weight hard in 2 weeks to see what will happen.

Seem to be on a positive run here. Would love for it to continue through Sept 5.

Maranatha

God Bless!

Me Bench 5/8/10

Warm up
Flat Bench 3 x 3
? x bar
? x 135
? x 185
5 x 225
3 x 275
3 x 3 x 300

Mid rack lockouts
5 x 315
3 x 385
3 x 1 x 405

Lil Dave’s Tri’s
4 sets

WG SS Tris
2 sets
These were WG rope push downs SS'd with WG bar push downs. A suggestion from new Brian. I probably will keep up with the WG stuff. Don't know why I didn't think of this before but the wide grip push down more closely mimics the position of my arms when benching. Der.

NG CS Rows
8 x 2 plates
8 x 3 plates
2 x 8 x 3 plates + 25
8 x 4 plates

Rev pec dec
5 x 12

Sus Push Up feet up higher.
4 x 15

Good day. Big Brian came and New Brian was there as was long lost Tony and his buddy Tyson (newbie). Manny and James showed up as well as the reg's Nate and Zimm. Jeff was out of town and Moosie stayed south. I hope he gets over that.

Changes in training and supplementing seem to be helping. Taking more protein, multi V, C, fish oil, Glocosumine & chondritin and DHEA. Feeling like some of the old zip might be coming back which is a good thing. Down side is the extra zip allows extra work and I'm sore a lot of the time. Weight is about the same but I feel leaner and my clothes say the same. That' good I guess as I want to lift as a light 308 (277 or so)if I get into the APF/AAPF Raw World meet in Sept. I am currently an alternate.

Maranatha

God Bless!

Bensh Assist & Core

Tuesday Core 5/4
Warm up
Speed bench varied grips
3 x 3 x 135
3 x 3 x 155
3 x 3 x 165

CG OH Mil
5 x 135
5 x 185
5 x 225
2 x 3 x 275

CG 3 Boards
8 x 225
8 x245
8 x 255
8 x 265

CNG Low Rows
5 x 8

Face Pulls
5 x 20

Thursday Core
Trap Bar DL’s (bar weighed in @ 77#)
5 x 167
5 x 237
5 x 307
3 x 377
1 x 447

DB Swings
3 x 12 x 40 ea

SS
Stand Abs
5 x 20
Alt DB Curls
5 x 8 x 40’s

Not bad this week. I think changing back to some old ideas is working out. Looking forward to Sat.

Maranatha

God Bless!

Sat 5/1 ME Bench

Warm up
Floor Press
?? x bar
?? x 135
5 x 185
5 x 225
5 x 275
2 x 315
2 x 1 x 335

3 brd Stump Press
8 x 135
8 x 225
5 x 275
5 x 315
3 x 335

Lil Dave Q Tri’s
3 sets

CS Rows purple band
8 x 1 plate +
8 x 2 plates +
3 x 8 x 3 plates +

Rev Pec Deck
5 x 12

Sus Push Up
5 x 12

Decent session. Park City Brian came by and trained with us. He is a weight class under me and is a year older and in about the same strength range. Nice to have somebody around that is of similar ilk as me. Really good guy. Nice to get the direct push in training. His wife is a trainer and wants to start a circuit workout for our wives so that we could share the time at the gym. Not sure if Lisa will do it. She didn't snear at me when I mentioned it so that's a good sign.

Maranatha

God Bless!