Thursday Core & Sat ME Bench

Thurs Core
DB Swings
10 x 35 ea side
10 x 50 ea side

SS Squats
10 x 135
3 x 10 x 225

Yoke Strap GM’s
3 x 10 x 135
These might be a staple. All the work with no worries of the bar rolling.

Stand Abs
3 x 20


Sat ME Bench
Free Bar W up
? x bar
? x 95
5 x 135
5 x 185
5 x 225
5 x 275

Cambered Bar Dead Press
5 x 135
3 x 225
3 x 255
2 x 275
1 x 295
1 x 305
3 x 255
5 x 225

CG 3 Boards
8 x 225
8 x 275
4 x 305
1 x 315

Hi Pulley Rows
3 x 10

Face Pulls
3 x 20

Sus Push Up
3 x 15

Decent day. Cambered bench bar off of the chest is tough. Not sure if the 305 is good or not but I feel good about it. The starting point is 4" below normal height and there is no stretch reflex. Wasn't sure if I could get it but it went up fairly solidly. Chest and anterior delts are very sore today.

Turesday Bench Support

Warm up
Bench
? x bar
10 x 95
10 x 155

SS Mil
10 x 95
10 x 135
10 x 145

Bent Rows
10 x 135
3 x 10 x 195

Rev Pec Deck
3 x 10

Lots going on in life these days. Family and job are primary concerns. Still going to train but probably more as therapy instead of a means to an end. If I get stronger as a by product thats good but I have never been good at getting it right for meets and tend to stress negatively. Down the road I might change my focus but I guess the mood will be more zen like for the time being. I will do meets but they aren't in my frontal lobe at this point. I however, could be full of crap and change my mind in the next five minutes. For the next 3.5 minutes though, I will be zen like.

Maranatha

God Bless!

Thursday 11/18 core

Warm up
DB Swings
10 x 35’s
10 x 45’s

Squats
10 x 135
3 x 10 x 255

Strap Zercher’s
3 x 10 x 135

Stand Abs
3 x 20

The Zerchers surprised me. Though they weren't heavy at all they really focused on the hips. Actually go a little sore the next day.

WABDL Worlds was fun Jeff hit his opener @ 540 and that was it. He was coming off of a week of the flu and I believe it took its toll. He missed 552 2x that both looked like they were going to go. He has that in him and more.

Gotta go find a job.

Maranatha

God Bless!

Tuesday 11/16/2010

Bench assist
Warm up
DB Bench
10 x 50's
3 x 10 x 75’s

Stand DB Mil
3 x 10 x 60’s

DB Rows
3 x 10 x 100

Rev Pec Deck
3 x 10

Could feel the elbow a bit initially but it calmed down. I don't think there is an issue just that it hasn't come back all the way yet. Time will tell if there are strength gains in my future.

Maranatha

God Bless!

2nd week '10 cycle #11

Tuesday
Warm up
Decline Bench
? x bar
10 x 95
3 x 10 x 145

CG Over Head Mil
10 x 95
3 x 10 x 145

T Rows
20 x 2 plates
2 x 20 x 3 plates

Rev Pec Deck
3 x 10

Weds
Cardio 40 min

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

Squats
10 x 135
3 x 10 x 225

GM’s
3 x 10 x 165

Stand Abs
3 x 20

Sat ME Bench
Warm up
Free Bar W Up
? x bar
? x 95
5 x 135
5 x 185
5 x 225
5 x 275

Incline Dead Press
3 x 135
3 x 225
1 x 255
1 x 275
1 x 285
2 x 3 x 225

CG 4 Boards
8 x 225
8 x 275
6 x 295
2 x 6 x 305

Bent Rows
8 x 135
8 x 185
2 x 8 x 195

Face Pulls
3 x 20

Sus Push Up
3 x 15

Not a bad week in the gym. Elbow feels ok. Mostly good. Tough time to be job hunting: holidays, bad economy. God Knows and will provide.

Prayers go out to Gage and the family of his 15 yr old friend that died in a car accident this week.

Maranatha

God Bless!

Sat 11-06-2010 ME Bench

Warm up
Free Bar
? x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275

Cambered Bar/Rev Blue Bands Dead Press
5 x 315
3 x 405
3 x 425
1 x 435
1 x 445
1 x 455

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

Bent Rows
8 x 135
8 x 165
2 x 8 x 185

Face Pulls
3 x 20

Sus Push Up
3 x 15

Alright day. The cambered bar work gave an ok stretch. Not sure what the values were top and bottom so I will only compare one cycle to the next re progress. Did not want to get to enthusiastic with the cambered bar on the first time around the block. It's going ok on this dead press journey. Nice not having to bother anybody for a spot or lift off.

Maranatha

God Bless!

PS congrats to Snootch on a successful meet with a huge 50# DL PR

Tuesday and Thursday Start of Cycle #11

Tuesday Bench Assist
Warm Up

Bench
? x bar
10 x 95
3 x 10 x 135

Mil
3 x 10 x 135

Bent Rows
3 x 10 x 135

Rev Pec Deck
3 x 10

Tuesday
Cardio 40 mins

Thursday Core
Warm Up

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

Partial Squats
10 x 135
3 x 10 x 225

Rack Pulls
3 x 10 x 225

Stand Abs
3 x 20

Friday
Cardio 40 min

So far so good on the very light accessory and core work. I seem to be recovering from ME work and actually making some minor gains without compromising the elbow. Elbow is lots better but not 100%. Still a long way from considering a meet.

Maranatha

God Bless!