BENCH PRESS OPENER / DEAD LIFT
WARM UP WALK
HIP MOBILITY
BENCH PRESS
bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
DEAD LIFT
145 x 5
260 x 5
270 x 5
320 x 3
380 x 3
400 x 3
ABS
4 x 12
45* BACK RAISE
BW+15 x 3 x 6
RDL 175 x 3 x 5
HIP MOBILITY
I had more pain than last week. The cramping/tightness was definitely down. I iced my low back afterward to get rid of the pain.
Worked up to my opener. I'm hoping the meet goes well!
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
2/27/10
Saturday, February 27, 2010
SQUAT
WARM UP WALK
HIP MOBILITY
SQUAT
bar x 5
155 x 5
195 x 5
235 x 5
285 x 5
315 x 5
325 x 5
335 x 5
45* EXTENSIONS
BW+10 x 3 x 12
1-LEG BOX SQUAT
BW+10 x 3 x 15
RDL
175 x 3 x 5
HIP MOBILITY
Had to stop a couple of times and sit down because my back was tight/cramped. I had some pain on the right side of lower back if I rounded my lower back and touched my toes. Some residual pain right now (2 hours after training).
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
SQUAT
bar x 5
155 x 5
195 x 5
235 x 5
285 x 5
315 x 5
325 x 5
335 x 5
45* EXTENSIONS
BW+10 x 3 x 12
1-LEG BOX SQUAT
BW+10 x 3 x 15
RDL
175 x 3 x 5
HIP MOBILITY
Had to stop a couple of times and sit down because my back was tight/cramped. I had some pain on the right side of lower back if I rounded my lower back and touched my toes. Some residual pain right now (2 hours after training).
Mens Sana in Corpore Sano
2/25/10
Thursday, February 25, 2010
DEAD LIFT
WARM UP WALK
HIP MOBILITY
DEAD LIFT
140 x 5
255 x 5
265 x 5
315 x 3
375 x 3
395 x 3
ABS
4 x 10
45* EXTENSION
BW+10 x 3 x 12
ROMANIAN DEAD LIFT
175 x 3 x 5
Felt okay. I was tight/cramped in my erectors and lower back but no real pain.
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
DEAD LIFT
140 x 5
255 x 5
265 x 5
315 x 3
375 x 3
395 x 3
ABS
4 x 10
45* EXTENSION
BW+10 x 3 x 12
ROMANIAN DEAD LIFT
175 x 3 x 5
Felt okay. I was tight/cramped in my erectors and lower back but no real pain.
Mens Sana in Corpore Sano
2/22/10
Monday, February 22, 2010
M/E BENCH PRESS
WARM UP WALK
ARM SWINGS
BENCH PRESS
bar x 8
135 x 5
185 x 5
225 x 3
275 x 1
275 x 1
275 x 1
JM PRESS
135 x 3 x 10
LAT PULLDOWN
4 x 5
CHEST-SUPPORTED ROW
4 x 5
ROLLING TRICEP EXTENSIONS
4 x 5
STATIC STRETCHING
HIP MOBILITY
Nice and light. 375, here I come!
Mens Sana in Corpore Sano
WARM UP WALK
ARM SWINGS
BENCH PRESS
bar x 8
135 x 5
185 x 5
225 x 3
275 x 1
275 x 1
275 x 1
JM PRESS
135 x 3 x 10
LAT PULLDOWN
4 x 5
CHEST-SUPPORTED ROW
4 x 5
ROLLING TRICEP EXTENSIONS
4 x 5
STATIC STRETCHING
HIP MOBILITY
Nice and light. 375, here I come!
Mens Sana in Corpore Sano
2/20/10
Friday, February 19, 2010
SQUAT
DELOAD
DB SWINGS
40 x 4 x 10
LEG PRESS
3 x 10
ADDUCTOR
4 x 10
ABDUCTOR
4 x 10
Lots of stretching and hip mobility.
Mens Sana in Corpore Sano
DELOAD
DB SWINGS
40 x 4 x 10
LEG PRESS
3 x 10
ADDUCTOR
4 x 10
ABDUCTOR
4 x 10
Lots of stretching and hip mobility.
Mens Sana in Corpore Sano
2/19/10
UPCOMING MEET
USAPL KANSAS HEAVY METAL OPEN
This will be a bench press-only meet for me. I am still working on the rehab for my SI joint (chiro visit tomorrow).
My attempts will be as follows:
1st attempt: 315
2nd attempt: 355
3rd attempt: 375
This is my plan so far. The third attempt is roughly 1.5 times my bodyweight. This isn't so impressive, but I'm pretty pumped about it.
Mens Sana in Corpore Sano
This will be a bench press-only meet for me. I am still working on the rehab for my SI joint (chiro visit tomorrow).
My attempts will be as follows:
1st attempt: 315
2nd attempt: 355
3rd attempt: 375
This is my plan so far. The third attempt is roughly 1.5 times my bodyweight. This isn't so impressive, but I'm pretty pumped about it.
Mens Sana in Corpore Sano
Thursday, February 18, 2010
REPEATED EFFORT UPPER
CSR
4 x 10
LAT PULLDOWN
4 x 10
JM PRESS
3 x 10
Everything hurt so I just quit. I need to be fresh for the meet.
Mens Sana in Corpore Sano
CSR
4 x 10
LAT PULLDOWN
4 x 10
JM PRESS
3 x 10
Everything hurt so I just quit. I need to be fresh for the meet.
Mens Sana in Corpore Sano
2/17/10
Wednesday, February 17, 2010
DEAD LIFT
DE-LOAD
WARM UP WALK
HIP MOBILITY
DUMBBELL SWINGS
3 x 10
LEG PRESS
3 x 10
HIP ADDUCTION
3 x 10
HIP ABDUCTION
3 x 10
Mens Sana in Corpore Sano
DE-LOAD
WARM UP WALK
HIP MOBILITY
DUMBBELL SWINGS
3 x 10
LEG PRESS
3 x 10
HIP ADDUCTION
3 x 10
HIP ABDUCTION
3 x 10
Mens Sana in Corpore Sano
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