M/E BENCH PRESS
HIP MOBILITY
ARM SWINGS
BENCH PRESS
5 x bar
5 x 95
5 x 185
5 x 225
3 x 255
2 x 275
1 x 315
1 x 335
1 x 345 (easy)
FACE PULLS
10 x 40 - 3
PULL OVERS
10 x 30
10 x 40 - 2
TATE PRESS
10 x 30 - 4
Kept everything light today (except bench press). 345 went up easy, so I'm planning on hitting a pretty huge PR at the meet in July.
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
5/31/10
5/28/10
Friday, May 28, 2010
M/E SQUAT/DL
HIP MOBILITY
SQUAT
5 x bar
5 x 135
5 x 225
3 x 315
1 x 385(belt)
1 x 435
1 x 455
1 x 455
RACK DEAD LIFT (knee)
5 x 135
5 x 225
3 x 315
3 x 405(belt)
1 x 495
1 x 545
1 x 565
45* EXTENSIONS
5 x 40
10 x BW
5 x 40
SWISS BALL AB ROLLOUTS
8 x BW
10 x BW
12 x BW
HIP MOBILITY
Very little pain today... I need to keep up the mobility!
Mens Sana in Corpore Sano
HIP MOBILITY
SQUAT
5 x bar
5 x 135
5 x 225
3 x 315
1 x 385(belt)
1 x 435
1 x 455
1 x 455
RACK DEAD LIFT (knee)
5 x 135
5 x 225
3 x 315
3 x 405(belt)
1 x 495
1 x 545
1 x 565
45* EXTENSIONS
5 x 40
10 x BW
5 x 40
SWISS BALL AB ROLLOUTS
8 x BW
10 x BW
12 x BW
HIP MOBILITY
Very little pain today... I need to keep up the mobility!
Mens Sana in Corpore Sano
Thursday, May 27, 2010
R/E BENCH PRESS
WARM UP WALK
HIP MOBILITY
BENCH PRESS
5 x bar
5 x 95 - 2
5 x 135
3 x 205
SCARECROWS
10 x 5 - 3
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
BENCH PRESS
5 x bar
5 x 95 - 2
5 x 135
3 x 205
SCARECROWS
10 x 5 - 3
Mens Sana in Corpore Sano
5/26/10
Tuesday, May 25, 2010
R/E SQUAT/DL
WARM UP WALK
MOBILITY
ROMANIAN DEADLIFT
10 x 135 - 3
PULL THROUGH
10 x 50
10 x 80 - 2
TKE
10 x 50
10 x 150
SWISS BALL ABS
10 x BW - 3
TONS OF MOBILITY
My back is giving me crap again, but I'm just gonna double up on the mobility and GPP and push through it. There's no reason to stop this close to the meet, especially with this much dealoading left to do.
Can't sacrifice gains.
Mens Sana in Corpore Sano
WARM UP WALK
MOBILITY
ROMANIAN DEADLIFT
10 x 135 - 3
PULL THROUGH
10 x 50
10 x 80 - 2
TKE
10 x 50
10 x 150
SWISS BALL ABS
10 x BW - 3
TONS OF MOBILITY
My back is giving me crap again, but I'm just gonna double up on the mobility and GPP and push through it. There's no reason to stop this close to the meet, especially with this much dealoading left to do.
Can't sacrifice gains.
Mens Sana in Corpore Sano
5/24/10
Monday, May 24, 2010
BENCH PRESS REHAB
WARM UP WALK
MOBILITY
BENCH PRESS
BAR x 5
95 x 5
135 x 5
225 x 3 - 2
DUMB BELL BENCH PRESS
30 x 8 - 4
Mens Sana in Corpore Sano
WARM UP WALK
MOBILITY
BENCH PRESS
BAR x 5
95 x 5
135 x 5
225 x 3 - 2
DUMB BELL BENCH PRESS
30 x 8 - 4
Mens Sana in Corpore Sano
5/22/10
Saturday, May 22, 2010
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
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
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
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