Bench Support 7/22/2010

Warm up
Speed bench all varied inside grips
3 x 3 x 135 + 2 short monster mini ea side
6 x 3 x 135 + short monster mini + short mini ea side
Ran a doubled Stump Strp under the bench and attatched the bans via caribeener ea side

Mil
2 x 8 x 135
1 x 8 x 155

Side Raises
2 x 20 x 20

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

EZ WG PD’s
5 x 10

Bent Rows
8 x 135
2 x 8 x 185

CG NG Pull Downs
5 x 10

Got a lot done in an hour. yay?

Maranatha

God Bless!

ME bench chains no whips

Warm up
Grip = Pinky inside ring
?? x bar
?? x 95
?? x bar + chains
?? x bar + more chains (I was told later that ea side was worth about 90# @ top of my stroke
5 x 95 + all chains
5 x 135 “ “ “
3 x 185 “ “ “
2.75 x 225 “ “ “
M x 275 “”” 2 brds
1 x 245 “ ” ” ”
1.5 x 245 ““ 3 brds
2.5 x 245 “” 4 brds

Rolling DB ext
2 sets

Strap push downs
3 sets

Green band Push Downs
2 sets

Very busy night. Full room. Was feeling bad until I figured I was locking out 425 for almost 5 reps (different sets I know but I might be on the verge of maybe, just maybe starting to have a mini lockout...)

Very busy session. Not time for much accessory work. That's what the rest of the week is for I guess.

Maranatha

God Bless!!!

Core Saturday

Warm up
DB Swings
12 x 30 ea side
12 x 40 “ “
12 x 50 “ “
12 x 60 “ “

CS rows
8 x 2 plates
8 x 3 plates
2 x 8 x 3 plates + 25

Power Squat
12 x 360
12 x 540
2 x 12 x 720

Rev Incline Flies
12 x 15
12 x 20
12 x 25
12 x 30

Stand Abs
5 x 20

Alt db curls
5 x 8 x 35’s

Switched it around a bit just for variety's sake. Went pretty quick as well. All done in a bit under an hour. Feeling pretty good. Elbow is cranky and a bit of a glitch in the neck but over all pretty healthy.

I heard chains are happening Monday. It will be interesting to see how these guys do them. fun and games kiddies. Let the good times roll.

If a leg press is in the forest and there is no one around to use it, does the sled still weigh in @ 45#?

Maranatha

God Bless!

Bench Support 7/15/10

Warm up
Speed bench
3 x 3 x 135 vg inside rings
3 x 3 x 165 “ “
3 x 3 x 185 “ “

OH CG LO
8 x 135
8 x 185
2 x 8 x 225

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

Bent O Rows
4 x 8 x 135

Hi NG Rows
4 x 8

WG EZ Bar Push Downs
5 x 10

Ok session. Still struggling with the narrower grip and tucking and feeling weaker. Well duh. Its because it is a weaker position for me and its what I need to work. That doesn't mean I like it...

Gotta go. Have a Friday night to kill.

Thought If a leg press goes more horizontal than vertical (ie below 45 degree) is the sled still 45#...?

Maranatha

God Bless!

ME Monday Bench

Warm up
Stump Press pinky inside ring
?? x bar
?? x 95
?? x 135
5 x 185
5 x 225
4 x 275
M x 315
1 x 315
10 x 225 x 3 brd cg
The inside grip on the Stump Presses was brutal. Very different to control

DB inclines
12 x 70’s
12 x 80’s

Lil Dave’s 3 x tri death
3 sets

Push downs
3 sets

Interesting session. Not happy with the failed 315. Inside grip probably had something to do with it. Still its 30# under my best. What the heck? Hoping all of the inside/tri work pays off. I am told I can go to my comp grip 3 weeks out. Joy.

Maranatha

God Bless!

ME Bench, Bench Assist + House Work

Monday ME Bench
Warm up
Lil Dave’s Timed Bench Death
-Doubled mini’s + bar + dimes x 1 minute
-1 minute rest w/ hands on bar & bar on chest
-Take off dimes, go as far as possible. Take off bands put dimes back on x 1 minute
-1 minute rest like before.
-Bar only x 1 minute.
-Die

-Double mini band push downs. (1 mini per hand)

-Standing Womacks

- Mil x 20

-Bar punch outs x 20

-Wide grips x 20

-Rev WG’s x 20

- 100 bench sit ups

Not certain on weights on this stuff as i lost the paper I wrote all the info down on. Needless to say that my anterior delts were fried.

Thursday Bench Assist
Warm up
Speed bench
3 x 3 x 135
3 x 3 x 165
3 x 3 x 185

Side raises
5 x 12 x 20’s

CG Slap 3 Boards
8 x 225
8 x 245
2 x 8 x 265

WG Push Downs
5 x 10

Hi Pulley Rows
4 x 12

Rev Pec Dec
5 x 12

Saturday
No Train/House Work
-Yard
-Paint upstairs bath (with anti mold primer...)
-Laundry
-And other important stuff too trivial too mention.

Put a slide rule in my bag to help calculate the weight of the leg press sled the next time I'm near one.


Maranatha

God Bless!

Sat Core @ Gold's

Ward's friend AJ went with me. Good having him home from leave from the Navy.
Warm up
Power Squat
12 x 180
12 x 360
12 x 540
12 x 720

Stand Abs
5 x 20

DB Swings
3 x 12 x 50

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

Alt DB curls
4 x 8 x 35’s

Decent session. Saw a bunch of old faces. Julian was big but is freaking huge now. Spotted him on inclines. he hit somewhere around 19 reps on 315 and 8 or so @ 405. Can't imagine how he will look when he starts cutting.

Happy to be back on the power squat. Not a huge machine guy but that one makes core training quicker and easier. Sore today.

Rethinking my earlier positon re the sled on the leg press weighing in @ EXACTLY 45#...

HAPPY 4TH OF JULY!!!!

Maranatha

God Bless!

Bench Assist 7/1/2010

Warm up
Speed bench
3 x 3 x 135 Varied grips all inside rings.
3 x 3 x 155 “ “
3 x 3 x 175 “ “
Concentrating on grooving low and also getting more leg drive

Stump Mil
?? x bar
2 x 8 x 135
2 x 8 x 155

CG Slap 3 Boards
4 x 8 x 225 low

Wide Strap Push downs
5 x 10

Hi Rows to Chest
4 x 12

Face Pulls
3 x 20

All in 45 minutes. It's good to have a key to the gym.

Maranatha

God Bless!