CHEST-SUPPORTED ROW w/ FAT GRIPZ
5 x 10
"SPEED" BENCH PRESS
45/95x10, 135x5, 185x3
*stopped because my right biceps tendon was feeling funky
STEP UPS
3 x 8 each
ABS
3 sets
Not fun. I'm ready to start meet training!
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
12/30/10
12/29/10
RECOVERY
FOAM ROLL
upper back
IT bands
STATIC STRETCH
glutes
quads
QL
hams
hip flexors
The foam rolling was downright painful. Maybe I'm sore from training, I don't know. I finished by covering my right hip area in blue heat and sat down for some more studying.
Mens Sana in Corpore Sano
upper back
IT bands
STATIC STRETCH
glutes
quads
QL
hams
hip flexors
The foam rolling was downright painful. Maybe I'm sore from training, I don't know. I finished by covering my right hip area in blue heat and sat down for some more studying.
Mens Sana in Corpore Sano
12/28/10
M/E BENCH PRESS
WARM UP
INSANELY NARROW-GRIP SWISS BAR BENCH PRESS
55/145x5, 195/225x3, 175/175x6
SCAP DEPRESSIONS
4 x 8
ARNOLD PRESS w/FAT GRIPZ
3 x 15 @ 17.5 lbs.
FACE PULL
4 x 6
We used the swiss bar today. The neutral grips on that thing are super narrow... I swear I was coming down and my wrists were on my nipples. This is how I'll run the swiss bar during my meet training. I'll work up to a pathetic triple, then do some sets at a high rate of speed for more reps just to get the CNS effect a bit more. It will also function as a sort of de-load at 6 weeks out. The Arnold Presses are for my weak front delts. It's seriously embarrassing how little I can do on these, but I WILL make progress! I plan to just keep looking back at the last week's training and up the weight and keep the reps the same. Since my front delts are weak in relation to my rotator cuffs and posterior delts, I'm killing off the volume on face pulls so I can get that balance a bit better. I didn't feel the need to do triceps since I did the close grip work... and because I swear I could lock out 405+ if I could just get it 4 inches off my chest.
Here's a video of me bench pressing 358.
2010 USAPL Nationals Bench Press
Mens Sana in Corpore Sano
INSANELY NARROW-GRIP SWISS BAR BENCH PRESS
55/145x5, 195/225x3, 175/175x6
SCAP DEPRESSIONS
4 x 8
ARNOLD PRESS w/FAT GRIPZ
3 x 15 @ 17.5 lbs.
FACE PULL
4 x 6
We used the swiss bar today. The neutral grips on that thing are super narrow... I swear I was coming down and my wrists were on my nipples. This is how I'll run the swiss bar during my meet training. I'll work up to a pathetic triple, then do some sets at a high rate of speed for more reps just to get the CNS effect a bit more. It will also function as a sort of de-load at 6 weeks out. The Arnold Presses are for my weak front delts. It's seriously embarrassing how little I can do on these, but I WILL make progress! I plan to just keep looking back at the last week's training and up the weight and keep the reps the same. Since my front delts are weak in relation to my rotator cuffs and posterior delts, I'm killing off the volume on face pulls so I can get that balance a bit better. I didn't feel the need to do triceps since I did the close grip work... and because I swear I could lock out 405+ if I could just get it 4 inches off my chest.
Here's a video of me bench pressing 358.
2010 USAPL Nationals Bench Press
Mens Sana in Corpore Sano
12/27/10
Monday, December 27, 2010
SQUAT
WARM UP
SQUAT
5 x bar
5 x 135
3 x 225
1 x 315
1 x 405
PULL THROUGH
3 sets of 8
This is my first day back in way too long. I worked on form today on squats and used my new wrist wraps for the first time. The two big form things I'm working on are driving my elbows under the bar and pushing my legs out. I really felt like hell after squats. I think it was mostly because I didn't take my normal rest periods. I weighed myself today and I was a svelte 292. I feel like Jabba the Hut.
Mens Sana in Corpore Sano
WARM UP
SQUAT
5 x bar
5 x 135
3 x 225
1 x 315
1 x 405
PULL THROUGH
3 sets of 8
This is my first day back in way too long. I worked on form today on squats and used my new wrist wraps for the first time. The two big form things I'm working on are driving my elbows under the bar and pushing my legs out. I really felt like hell after squats. I think it was mostly because I didn't take my normal rest periods. I weighed myself today and I was a svelte 292. I feel like Jabba the Hut.
Mens Sana in Corpore Sano
12/23/10
Thursday, December 23, 2010
M/E LAZINESS
Since my last session, I've been studying for and taking finals. After that, I took the weekend off. Monday I got sick and was out of commission until Wednesday afternoon. Since then I've been studying for qualifying exams and recovering. The plan is to get back in the gym one or two days next week and then start the meet training cycle the following week.
My hip is doing well. I've been pretty consistent with static stretching the past month or so. I'll just have to see if there's been any real improvement.
Mens Sana in Corpore Sano
Since my last session, I've been studying for and taking finals. After that, I took the weekend off. Monday I got sick and was out of commission until Wednesday afternoon. Since then I've been studying for qualifying exams and recovering. The plan is to get back in the gym one or two days next week and then start the meet training cycle the following week.
My hip is doing well. I've been pretty consistent with static stretching the past month or so. I'll just have to see if there's been any real improvement.
Mens Sana in Corpore Sano
12/11/10
Saturday, Dec. 11, 2010
M/E BENCH PRESS
CLOSE-GRIP FLOOR PRESS
5 x 45
3 x 135
3 x 185
3 x 225
3 x 275 - 2
3 x 225
SCAP DEPRESSION
3 x 10
ARNOLD PRESS
2 x 15
PUSHDOWNS
3 x 10
This is the first time I've done floor press, so this is a PR by default. Close-grip for me means pinkies on the rings. Also I used my wrist wraps for the first time today. They were kinda painful, but I guess I'm a bit of a pansy. Finals are coming up this week (last one is Friday evening), so I won't squat until Tuesday evening. After finals, I'll be posting my new warm-up and stretching regimen. Also, I'll be posting my new meet training schedule (which starts January 1 ish) for the USAPL Heavy Metal Open on March 26th.
Mens Sana in Corpore Sano
CLOSE-GRIP FLOOR PRESS
5 x 45
3 x 135
3 x 185
3 x 225
3 x 275 - 2
3 x 225
SCAP DEPRESSION
3 x 10
ARNOLD PRESS
2 x 15
PUSHDOWNS
3 x 10
This is the first time I've done floor press, so this is a PR by default. Close-grip for me means pinkies on the rings. Also I used my wrist wraps for the first time today. They were kinda painful, but I guess I'm a bit of a pansy. Finals are coming up this week (last one is Friday evening), so I won't squat until Tuesday evening. After finals, I'll be posting my new warm-up and stretching regimen. Also, I'll be posting my new meet training schedule (which starts January 1 ish) for the USAPL Heavy Metal Open on March 26th.
Mens Sana in Corpore Sano
12/1/10
Wednesday, December 1. 2010
ACCESSORY/SPEED
CHEST-SUPPORTED ROW
5 x 10
SPEED DEAD LIFT
5 x 135
3 x 185 - 4
DB NEUTRAL GRIP SPEED BENCH W FAT GRIPZ
3 x 30s - 5
AB ROLL OUT
3 x 5
Mens Sana in Corpore Sano
CHEST-SUPPORTED ROW
5 x 10
SPEED DEAD LIFT
5 x 135
3 x 185 - 4
DB NEUTRAL GRIP SPEED BENCH W FAT GRIPZ
3 x 30s - 5
AB ROLL OUT
3 x 5
Mens Sana in Corpore Sano
11/28/10
Sunday, November 28, 2010
M/E BENCH PRESS
WARM UP
BENCH PRESS
Worked up to:
3 x 305 - 2
3 x 315
ARNOLD PRESS
15 x 30 lbs
10 x 20 lbs & 5 x 15 lbs
SCAP DEPRESSION
3 x 8
TRICEPS PRESSDOWN
12 x #6
10 x #8
8 x #10
6 x #12
Bench press was (mostly) paused. My deltoids were TOTALLY burned out after just those two sets. I am definitely weak here. Also, the weights on selectoried machines are more variable than Oprah's bodyweight.
Mens Sana in Corpore Sano
WARM UP
BENCH PRESS
Worked up to:
3 x 305 - 2
3 x 315
ARNOLD PRESS
15 x 30 lbs
10 x 20 lbs & 5 x 15 lbs
SCAP DEPRESSION
3 x 8
TRICEPS PRESSDOWN
12 x #6
10 x #8
8 x #10
6 x #12
Bench press was (mostly) paused. My deltoids were TOTALLY burned out after just those two sets. I am definitely weak here. Also, the weights on selectoried machines are more variable than Oprah's bodyweight.
Mens Sana in Corpore Sano
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