Deload SS Squats

Wednesday
5/3/1 SS Squats Deload
Warm up
SS Squats
5x 125 -40%
5x 160 -50%
5x 190 -60%

45° Degree BR
3 x 15

MS Extensions (Seated w Mini Strap hooked to low cable)
2 x 15

SS Leg Curls (Seated w Stump Strap hooked/twisted around heel on low pulley)
2 x 15

Stand Abs
3 x 25

Quick. Feeling a bit more flexible in hitting closer to depth. Good times.

Excited about the trip tomorrow. Going to be good to see Ritchie and Co. Always a good time.

Maranatha

God Bless!

A bunch of sessions (3)

Thursday Core/Legs
Warm up
SS Squats
5x 235 -75%
3x 270 -85%
3x 300 -95%

YS GM’s
10 x 135
4 x 10 x 225

Leg Press
15 x 360
15 x 450
3 x 15 x 540
(sled was weightless on this machine...)

Stand Abs
5 x 20


Sat ME Bench
Warm up
Dead Floor Press (Bar on Pins @ chest level)
5 x 95
5 x 135
5 x 185
5 x 225
3 x 275
1 x 315
1 x 335
1 x 345 PR

DB Press
15 x 70’s
4 x 15 x 80’s

CS Rows
10 x 2 plates
4 x 10 x 3 plates


Tuesday 1/25 Deload Bench Assist/Military
SS Military
Warm up
5x 60-40%
5x 80 -50%
5x 90 -60%

Light Push Downs
3 x 10

Hi Pulley Rows DD
3 x 10

Low Cable Curls
3 x 10

Shoulders are a bit tight but otherwise feel pretty good. Happy with the 345 on Sat. Felt solid. Going to MO on Thurs to play Spades with da Boys. Very excited. Need the break. Been a stressful couple of months. Hard to be patient. glad training is going ok.

Maranatha

God Bless!

Monday 1/17, Tuesday 1/18

Monday
AM Bike 10 x 40 + 60

Tuesday
SS Military
5x 115 -75%
3x 130 -85%
10 x 145 -95%

Dips
5 x 7

Asst’d Chins -130
5 x 12

EZ Curls
5 x 10 x 60

Nothing huge but feel decent. All to support Sat's gains. Time will tell if there's promise in this endeavor.

Maranatha

God Bless!

Wednesday Through Saturday

Wednesday
AM Bike:wu 4 min, 7 x 40secs (100+ RPM) + 60secs (50+/- RPM, 2 min cool down
PM 5 x 60 + 60R

Thurs
Warm up
SS Squats
3x 220 -70%
3x 250 -80%
3+x 285 -90%

YS GM’s
10 x 135
4 x 10 x 220

Leg Press
5 x 15 x 360

Stand Abs
5 x 20

Friday
Bike 8 x 40 + 60R

Sat ME Bench
Warm up
Dead Inclines
5 x 95
5 x 135
5 x 185
3 x 225
1 x 255
1 x 275
1 x 285
m x 295 Missed current PR
This was a different incline bench. No excuses, just felt lower and didn't get enough leg drive going. Probably just a head thing as EVERY weight felt heavy.

DB Press
15 x 70’s
2 x 15 x 85’s Yup these felt very heavy as well

CS Rows
8 x 2 plates
2 x 8 x 3 plates These felt light. Probably should have done more BUT its the playoffs and they started in 5 minutes.

Pack & Steelers won!!! Usually my picks get slaughtered and kicked to the curb.

Maranatha

God Bless!

Tuesday 1/11/2011

Warm up
SS Military
3 x 110 -70%
3 x 125 -80%
7 x 140 -90%

Dips
5 x 5

Asst’d Chins
15
4 x 10

EZ Curls
5 x 10

Going lower than before on the military to increase ROM. Also swung weights on all sets.

Weight is dropping a bit at a time. Good thing.

Maranatha

God Bless!

New year

Tuesday Jan 4
Did some stuff. forgot exactly what. It was bench assist stuff. I do remember that

Thursday Jan 6
No Train

Friday started doing some bike intervals
5 min warm up
5 x 20 secs sprint (rpm 100+)+ 10 sec recovery
2 min cool down

Sat ME Bench with the Zimm on 7th
Warm up
Dead Press
5 x 95
5 x 135
5 x 185
5 x 225
3 x 275
1 x 315
1 x 335 easy
1 x 345 PR

DB Press
15 x 65’s
15 x 75’s
3 x 15 x 80’s

CS Rows
8 x 1 plate
8 x 2 plates
3 x 8 x 3 plates

Sunday bike intervals:
4 min warm up
5 x 40 secs (100+ RPM)+ 60 secs recovery (50+/- RPM)
2 min cool down

Monday 1/10
AM Bike intervals:
6 x 40 secs (100+ RPM)+ 60 secs recovery (50+/- RPM). 2 min cool down
PM: 5 x 60 secs (90+ RPM) + 60 secs recovery (50 +/– RPM). 2 min cool down

It is a new year. Time will tell what will happen.

Maranatha

God Bless!