M/E SQUAT/DL
WARM UP WALK
DYNAMIC STRETCHES
SQUAT
5 x bar
5 x 135
5 x 225
3 x 315
1 x 365 (added belt)
1 x 405
1 x 435
1 x 445
1 x 455 (went up like a breeze)
45* EXTENSIONS
6 x BW - 4
KEYSTONE DEADLIFT
135 x 3
185 x 3
225 x 3
315 x 3 (added belt)
405 x 3
495 x 1
545 x 1 - 2
Biceps tendon swole up... icing it now. Back didn't tighten up but I did have some sharp pain in the low back... I just put the belt on and worked through it. I need to really get back into the swing of my dynamic warmups on a DAILY basis.
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
5/22/10
Thursday, May 20, 2010
MORE REHAB
WARM UP WALK
DYNAMIC STRETCHING
BENCH PRESS
5 x bar
5 x 95
5 x 135
5 x 155
3 x 185
3 x 225 - 2
PULL THROUGH
5 x 40
5 x 60
5 x 80
STABILITY BALL ROLLOUTS
10 x BW - 3
DYNAMIC STRETCHING
ICE BICEPS INSERTIONS
Will be on bench press deload for one more week then back into pulling and pressing as planned.
Mens Sana in Corpore Sano
WARM UP WALK
DYNAMIC STRETCHING
BENCH PRESS
5 x bar
5 x 95
5 x 135
5 x 155
3 x 185
3 x 225 - 2
PULL THROUGH
5 x 40
5 x 60
5 x 80
STABILITY BALL ROLLOUTS
10 x BW - 3
DYNAMIC STRETCHING
ICE BICEPS INSERTIONS
Will be on bench press deload for one more week then back into pulling and pressing as planned.
Mens Sana in Corpore Sano
5/20/10
Wednesday, May 19, 2010
REHAB WORK
WARM UP WALK
DYNAMIC STRETCHING
BENCH PRESS
10 x bar
5 x 95
5 x 135
5 x 185
3 x 225 - 2
1 x 235
PULL THROUGHS
8 x 80 - 3
I had some upper biceps tendinitis last week and had to take most of the week off. Ice has been my constant companion. I spoke with a kinesiology friend yesterday and plan to get back on track next week. Plan to do max effort lower on Friday with the possible exception of the keystone deadlifts. The meet is still 10 weeks out so I should still be able to compete.
Mens Sana in Corpore Sano
WARM UP WALK
DYNAMIC STRETCHING
BENCH PRESS
10 x bar
5 x 95
5 x 135
5 x 185
3 x 225 - 2
1 x 235
PULL THROUGHS
8 x 80 - 3
I had some upper biceps tendinitis last week and had to take most of the week off. Ice has been my constant companion. I spoke with a kinesiology friend yesterday and plan to get back on track next week. Plan to do max effort lower on Friday with the possible exception of the keystone deadlifts. The meet is still 10 weeks out so I should still be able to compete.
Mens Sana in Corpore Sano
5/12/10
Wednesday, May 12, 2010
ACCESSORY
WALK
MOBILITY/STRETCHING
ROMANIAN DEAD LIFT
135 x 5
205 x 10 - 2
225 x 10
PULL THROUGHS
80 x 10 - 3
HIP MOBILITY
No pressing and no pulling today since my shoulder is jacked up from last week. I think it was mostly Friday's keystone dead lifts. I need to remember to work up to the heavy weight instead of just jumping up. Lessons learned.
Mens Sana in Corpore Sano
WALK
MOBILITY/STRETCHING
ROMANIAN DEAD LIFT
135 x 5
205 x 10 - 2
225 x 10
PULL THROUGHS
80 x 10 - 3
HIP MOBILITY
No pressing and no pulling today since my shoulder is jacked up from last week. I think it was mostly Friday's keystone dead lifts. I need to remember to work up to the heavy weight instead of just jumping up. Lessons learned.
Mens Sana in Corpore Sano
5/7/10
Friday, May 7, 2010
M/E SQUAT/DL
WARM UP WALK (3/8)
DYNAMIC STRETCH
SQUAT
bar x 6
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
435 x 1
445 x 1
KEYSTONE DEADS
315 x 3
455 x 4
455 x 3
455 x 3
45* BACK RAISE
50 x 3 x 5(reps)
SWISS BALL AB ROLLOUTS
3 x 10
DYNAMIC STRETCHING
Felt really good today. A little bit of a pump, but some blue heat fixed it for the most part. My confidence is soaring right now.
Mens Sana in Corpore Sano
WARM UP WALK (3/8)
DYNAMIC STRETCH
SQUAT
bar x 6
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
435 x 1
445 x 1
KEYSTONE DEADS
315 x 3
455 x 4
455 x 3
455 x 3
45* BACK RAISE
50 x 3 x 5(reps)
SWISS BALL AB ROLLOUTS
3 x 10
DYNAMIC STRETCHING
Felt really good today. A little bit of a pump, but some blue heat fixed it for the most part. My confidence is soaring right now.
Mens Sana in Corpore Sano
5/6/10
Thursday, May 6, 2010
R/E BENCH PRESS
WARM UP WALK (1/4)
DYNAMIC STRETCHING
CG BENCH PRESS (MACHINE)
3 x 10
FACE PULLS (LIGHT)
3 x 10
CG LAT PULLDOWN (LIGHT)
4 x 10
SHOULDER PREHAB
2 x 10
My joints hurt from Monday, so I took it easy. Got a little sweat going and got the blood flowing... that's about it!
Mens Sana in Corpore Sano
WARM UP WALK (1/4)
DYNAMIC STRETCHING
CG BENCH PRESS (MACHINE)
3 x 10
FACE PULLS (LIGHT)
3 x 10
CG LAT PULLDOWN (LIGHT)
4 x 10
SHOULDER PREHAB
2 x 10
My joints hurt from Monday, so I took it easy. Got a little sweat going and got the blood flowing... that's about it!
Mens Sana in Corpore Sano
5/4/10
Tuesday, May 4, 2010
R/E SQUAT/DL
WARM UP WALK (1/4)
DYNAMIC STRETCHING (a lot)
ROMANIAN DEAD LIFT
(work sets)
275 x 3 x 10
PULL THROUGHS
3 x 10
SWISS BALL ABS
3 x 10
TERMINAL KNEE EXTENSIONS
3 x 10
MORE STRETCHING
Got a back pump tonight and a bit of pain in full lordotic flexion. Gonna work on warming up more and BEING CONSISTENT ON THE STRETCHING!
Mens Sana in Corpore Sano
WARM UP WALK (1/4)
DYNAMIC STRETCHING (a lot)
ROMANIAN DEAD LIFT
(work sets)
275 x 3 x 10
PULL THROUGHS
3 x 10
SWISS BALL ABS
3 x 10
TERMINAL KNEE EXTENSIONS
3 x 10
MORE STRETCHING
Got a back pump tonight and a bit of pain in full lordotic flexion. Gonna work on warming up more and BEING CONSISTENT ON THE STRETCHING!
Mens Sana in Corpore Sano
5/3/10
Monday, May 3, 2010
M/E BENCH PRESS
BENCH PRESS
bar x 10
95 x 5
185 x 5
225 x 5
245 x 3
275 x 3
315 x 2
330 x 2
335 x 2
335 x 2
335 x 2
CSR
4 x 5 heavy
LAT PULLDOWNS
4 x 5 heavy
DUMBBELL INCLINE PRESS
80 lbs x 4 x 5
A lot of volume tonight, but I felt pretty good. It feels awesome to get this much work in!
Looking forward to rep effort lower tomorrow... gonna smoke some hamstrings!
Mens Sana in Corpore Sano
BENCH PRESS
bar x 10
95 x 5
185 x 5
225 x 5
245 x 3
275 x 3
315 x 2
330 x 2
335 x 2
335 x 2
335 x 2
CSR
4 x 5 heavy
LAT PULLDOWNS
4 x 5 heavy
DUMBBELL INCLINE PRESS
80 lbs x 4 x 5
A lot of volume tonight, but I felt pretty good. It feels awesome to get this much work in!
Looking forward to rep effort lower tomorrow... gonna smoke some hamstrings!
Mens Sana in Corpore Sano
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