M/E SQUAT
WARM UP
SQUAT
5 x bar
3 x 135
3 x 225
1 x 315
1 x 405
1 x 465
1 x 475 - 3
PULL THROUGH
4 x 8
SINGLE LEG SQUAT
2 x 8 each
PLANK
3 sets
Squats went fast with good form (as they should). 475 is right at 90% of my meet best. I'm thinking I know how to progress my squat but I'm not sure. It'll be obvious over the next few weeks.
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
11/13/10
11/11/10
Thursday, November 11, 2010
ACCESSORY/SPEED
WARM UP (hip is feeling good)
CHEST-SUPPORTED ROW
5 x 10
INCLINE MACHINE SPEED PRESS
8 x 3
(Yeah I used a machine...)
PLANK
3 sets
Skipped the speed deads. I want to be 100% recovered for squats on Saturday.
Mens Sana in Corpore Sano
WARM UP (hip is feeling good)
CHEST-SUPPORTED ROW
5 x 10
INCLINE MACHINE SPEED PRESS
8 x 3
(Yeah I used a machine...)
PLANK
3 sets
Skipped the speed deads. I want to be 100% recovered for squats on Saturday.
Mens Sana in Corpore Sano
11/7/10
Sunday, November 7, 2010
M/E BENCH PRESS
WARM UP
BENCH PRESS
15 x bar
5 x 135
3 x 185
1 x 225
1 x 275
1 x 315
1 x 335 - 3
SCAP DEPRESSION
4 x 8
INCLINE PRESS
70's 2 x 8
FACE PULL/TRICEP PRESSDOWN
4 x 8
Low back was tight, but it loosened up eventually. I wore my Converse shoes which seemed to help my feet stay planted and not slip.
Mens Sana in Corpore Sano
WARM UP
BENCH PRESS
15 x bar
5 x 135
3 x 185
1 x 225
1 x 275
1 x 315
1 x 335 - 3
SCAP DEPRESSION
4 x 8
INCLINE PRESS
70's 2 x 8
FACE PULL/TRICEP PRESSDOWN
4 x 8
Low back was tight, but it loosened up eventually. I wore my Converse shoes which seemed to help my feet stay planted and not slip.
Mens Sana in Corpore Sano
11/6/10
Saturday, November 6, 2010
M/E SQUAT
WARM UP
SQUAT
135 x 5
225 x 1
315 x 1
405 x 1
455 x 1
495 x 1 - 2
PULL THROUGH
4x10
1-LEG BOX SQUAT
2x8 each leg
PLANKS
3 sets
I felt okay after this. Time for another massage... My form on the last 2 squats was just bad. I need to focus better.
High hopes for bench press tomorrow night!
Mens Sana in Corpore Sano
WARM UP
SQUAT
135 x 5
225 x 1
315 x 1
405 x 1
455 x 1
495 x 1 - 2
PULL THROUGH
4x10
1-LEG BOX SQUAT
2x8 each leg
PLANKS
3 sets
I felt okay after this. Time for another massage... My form on the last 2 squats was just bad. I need to focus better.
High hopes for bench press tomorrow night!
Mens Sana in Corpore Sano
11/4/10
Wednesday, November 3, 2010
POSTERIOR CHAIN ETC.
WARM UP
REVERSE SHRUGS
4 x 8
PULL THROUGH/FACE PULL
4 x 8
PLANKS
3 sets
EXTRA STRETCHING
I was really focusing on getting my hip loose for this weekend. I figured that I missed last weekend and it's in the past, can't do much about it now so I'll just get ready for the next heavy session. The reverse shrugs are something I picked up from C.J. Murphy at TPS in Boston. Basically what you do is set up in a lat pulldown machine and flex your lats HARD. I'm doing them instead of regular lat pulldowns because I don't want my tendinitis to flare up in my right biceps. Also, I'm using a neutral-grip bar. If you doubt this exercise, try it. My lats are already sore.
SQUATS ON SATURDAY!!!!!
Mens Sana in Corpore Sano
WARM UP
REVERSE SHRUGS
4 x 8
PULL THROUGH/FACE PULL
4 x 8
PLANKS
3 sets
EXTRA STRETCHING
I was really focusing on getting my hip loose for this weekend. I figured that I missed last weekend and it's in the past, can't do much about it now so I'll just get ready for the next heavy session. The reverse shrugs are something I picked up from C.J. Murphy at TPS in Boston. Basically what you do is set up in a lat pulldown machine and flex your lats HARD. I'm doing them instead of regular lat pulldowns because I don't want my tendinitis to flare up in my right biceps. Also, I'm using a neutral-grip bar. If you doubt this exercise, try it. My lats are already sore.
SQUATS ON SATURDAY!!!!!
Mens Sana in Corpore Sano
10/28/10
Thursday, October 28, 2010
ACCESSORY/SPEED
WARM UP
CHEST-SUPPORTED ROW
4 x 8
SPEED DEAD LIFT
1 x 155
1 x 245
1 x 295 - 6
NEUTRAL-GRIP MACHINE INCLINE PRESS
5 x 10
PLANK
3 sets
This was just getting things done. The machine press (or dumbbell press, if I can ever get a bench away from the mirror guidos) is done so that I can get away from my sticking point... which is my chest. Huge issue there. I think my triceps are about thirty billion times stronger than my chest. Who knows. The speed deads created a bit of a back pump, but it went away quickly.
I'm using a lighter weight in all pulling movements than I otherwise would because I'm trying to stay away from igniting my bicipital tendinitis (at the shoulder). The neutral grip is also to save my shoulder. It may not produce the same gains, but I have to stay healthy.
I'm excited because I try to bloat up on the weekends (got this idea from Dave Tate... he uses it with the weekender crew) and I get to eat a ton of food!
I got a little premature with this. Here is what I ate Thursday:
8:00 AM - soda pop
11:30 AM - Chipotle-sized burrito and 3 cookies
5:00 PM - 2 Chipotle burritos
8:30 PM(post training) - foot long meatball flatbread sandwich from subway and 3 cookies
Awesome. I love being a big, fat powerlifter.
Mens Sana in Corpore Sano
WARM UP
CHEST-SUPPORTED ROW
4 x 8
SPEED DEAD LIFT
1 x 155
1 x 245
1 x 295 - 6
NEUTRAL-GRIP MACHINE INCLINE PRESS
5 x 10
PLANK
3 sets
This was just getting things done. The machine press (or dumbbell press, if I can ever get a bench away from the mirror guidos) is done so that I can get away from my sticking point... which is my chest. Huge issue there. I think my triceps are about thirty billion times stronger than my chest. Who knows. The speed deads created a bit of a back pump, but it went away quickly.
I'm using a lighter weight in all pulling movements than I otherwise would because I'm trying to stay away from igniting my bicipital tendinitis (at the shoulder). The neutral grip is also to save my shoulder. It may not produce the same gains, but I have to stay healthy.
I'm excited because I try to bloat up on the weekends (got this idea from Dave Tate... he uses it with the weekender crew) and I get to eat a ton of food!
I got a little premature with this. Here is what I ate Thursday:
8:00 AM - soda pop
11:30 AM - Chipotle-sized burrito and 3 cookies
5:00 PM - 2 Chipotle burritos
8:30 PM(post training) - foot long meatball flatbread sandwich from subway and 3 cookies
Awesome. I love being a big, fat powerlifter.
Mens Sana in Corpore Sano
10/25/10
Sunday, October 24, 2010
M/E BENCH PRESS
WARM UP
BENCH PRESS
10 x bar
5 x 135
3 x 185
3 x 225
2 x 275
2 x 315 - 2 (paused)
LAT PULLDOWN
4 x 8
FACE PULLS/ROPE PUSHDOWNS (superset)
4 x 8 each
I felt weak for some reason on the bench press. 315 is less than 90% of my meet best. Oh well, always next time.
Mens Sana in Corpore Sano
WARM UP
BENCH PRESS
10 x bar
5 x 135
3 x 185
3 x 225
2 x 275
2 x 315 - 2 (paused)
LAT PULLDOWN
4 x 8
FACE PULLS/ROPE PUSHDOWNS (superset)
4 x 8 each
I felt weak for some reason on the bench press. 315 is less than 90% of my meet best. Oh well, always next time.
Mens Sana in Corpore Sano
Saturday, October 23, 2010
M/E SQUAT
WARM UP
SQUAT
5 x 135
3 x 225
1 x 315
1 x 405
1 x 475 - 2
(stopped here because I didn't have my Converse shoes and the floor was slick)
Pull Through
3 x 8
1 Leg Box Squat
2 x 8 (bodyweight)
Got a little bit of a pump going during the squat, but by the time I was done with the 1 leg squats, I felt normal.
Mens Sana in Corpore Sano
WARM UP
SQUAT
5 x 135
3 x 225
1 x 315
1 x 405
1 x 475 - 2
(stopped here because I didn't have my Converse shoes and the floor was slick)
Pull Through
3 x 8
1 Leg Box Squat
2 x 8 (bodyweight)
Got a little bit of a pump going during the squat, but by the time I was done with the 1 leg squats, I felt normal.
Mens Sana in Corpore Sano
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