The week before Halloween '10

Tuesday Bench assist
Warm up
DB Bench
10 x 35’s
10 x 50’s
3-4 x 65’s

Standing DB Mil
10 x 45’s
2 x 10 x 55’s

DB Rows
10 x 80
2 x 10 x 95

Rev Pec Deck
3 x 10

Thursday core
DB Swings
10 x 30 ea side
10 x 40 ea side

Partial Squats
10 x 145
3 x 10 x 235

GM’s
3 x 10 x 165

Stand Abs
3x 20

Sat 10/30 ME Bench
Warm up
Flat Bench
? x bar
8 x 95
8 x 135
8 x 185
8 x 225
7 x 275

Dead Press
3 x 225
3 x 275
3 x 305
1 x 315
1 x 325
1 x 335
2 x M x 335
1 x 315
2 x 295

CG FB w Purple Band Under Bench
8 x bar
8 x 95
8 x 135
7 x 185
5 x 185

Very Close Neutral Grip T Bar Rows
10 x 2 plates
2 x 10 x 3 plates

Face Pulls
3 x 20

Suspended Push Ups
3 x 15

Elbow is feeling better and I am getting some strength back slowly. Next Sat I will see if I can get down to the Gold's in American Fork and play with their cambered bench bar. Weird that they have one. I will be doing dead/pin presses with a cambered bar. I will take it slow and light until Mr. Flexibility shows up with this one.

Utah won again. A bit ugly but they did it. Should have been 28-10 but they had 2 brain farts in the 4th and made it 28-23 @ the end. Not typical of a Ute D to break down like that. Ah well they got the W.

Good luck in your meet Snootch!

Maranatha

God Bless!

Sat 10/23 ME Bench

Warm up
Flat Bench
? x bar
8 x 95
8 x 135
8 x 185
8 x 225
7 x 275

Floor Dead Press
5 x 225
5 x 275
3 x 305
1 x 315
2 x 1 x 325
2 x 295
5 x 255

Stump 2 Boards
8 x 135
8 x 185
8 x 225
7 x 245
5 x 245

T Bar Rows
20 x 1 plate
20 x 2 plates
20 x 3 plates
15 x 3 plates+quarter

Face Pulls
4 x 20

Sus Push Up
3 x 15

Elbow feels good. Seems like I am making some quiet progress.

For the multiple rep dead press sets I released my hands and extended my arms between reps to eliminate the stretch reflex. Seemed to work out ok.

Maranatha

God Bless!

Tues & Thurs

Tuesday Bench Support
Warm up
Bench
? x bar
10 x 95
3 x 10 x 135

Stump Mil
3 x 10 x 135

Bent Rows
3 x 10 x 165

Rev Pec Deck
3 x 10

Thurs. Slept like crap
NO TRAIN

Tough week. Would love to have a different kind of conistancy.

Maranatha

God Bless!

Last Week

Tuesday Bench Support
Warm up
Decline Bench
? x bar
10 x 95
3 x 10 x 135

Over Head Lock Outs
10 x 135
10 x 165
10 x 185

Bent Rows
3 x 10 x 165

Rev Pec Deck
3 x 10

Thursday Core
DB Swings ea side
10 x 30
10 x 40

Squats
10 x 145
3 x 10 x 195

GM’s
3 x 10 x 145

Stand Abs
3 x 10


Sat ME Bench
Warm up Flat B
? x bar
? x 95
8 x 135
8 x 185
8 x 225
5 x 275
Dead Rev Blu B On Chest (-135 @ C)
5 x 315
3 x 365
2 x 405
1 x 425
2 x m x 445
1 x 405
5 x 315

3 Boards
8 x 225
8 x 275
5 x 295
4 x 305

CS Rows NG
10 x 3 plates
2 x 10 x 3 plates + 25

Face Pulls
3 x 20

Sus Push Ups
3 x 12

I think I remembered it all. Elbow is doing well. Obviously not pushing it much but slow is better at this point in time.

Maranatha

God Bless!

ME Bench 10/09

Warm up
Warm up Flat Bench
3 x ?? x bar
? x 95
8 x 135
8 x 185
8 x 225
5 x 275

Dead Inclines
3 x 135
3 x 225
1 x 255
4 x 1 x 275

3 Boards NG
8 x 225
5 x 275
4 x 285
5 x 295
3 x 295

CS Rows
10 x 3 plates
2 x 10 x 3 plates +25

Face Pulls
3 x 20

Sus Push Up
3 x 12

Elbow feeling better. Not bad

Maranatha

God Bless!

Bench Support 10/05/10

Warm Up
DB Bench
10 x 35’s
3 x 10 x 60’s

Seated DB Mil
10 x 40’s
2 x 10 x 50’s

Bent Rows
10 x 70
2 x 10 x 80

Rev Pec Deck
3 x 10

Elbow is feeling decent. Hoping to keep it that way.

Maranatha

God Bless!

ME Bench 10/2

Warm up
Reg bench
? x bar
8 x 135
8 x 185
8 x 225

Dead Press
2 x 1 x 225
3 x 1 x 275
2 x 1 x 300
3 x 1 x 315

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

CS Rows NG
3 x 10 x 3 plates

Face Pulls
3 x 20

Sus Push Up
3 x 10

Good times. Went down to American Fork and trained w Moosie and his boys. Actually we trained seperately and swapped stories between sets...

Elbow is a bit sore but not in pain if that makes sense. Happy with the dead presses. Pins had the bar right on my chest. every rep was from a dead stop.

Maranatha

God Bless!