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
Brofessor Arm Wrestling
12/23/10
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
11/27/10
Saturday, November 27, 2010
M/E SQUAT
WARM UP
SQUAT
95 x 5
135 x 3
225 x 1
315 x 1
405 x 1
455 x 1
475 x 1 - 3
ARCH BACK PULL THROUGH
4 x 8
SINGLE LEG SQUAT
2 x 8 each leg
PLANKS
3 sets
Squats felt good. Increasing weight next week. Also time to switch up assistance work a bit.
Mens Sana in Corpore Sano
WARM UP
SQUAT
95 x 5
135 x 3
225 x 1
315 x 1
405 x 1
455 x 1
475 x 1 - 3
ARCH BACK PULL THROUGH
4 x 8
SINGLE LEG SQUAT
2 x 8 each leg
PLANKS
3 sets
Squats felt good. Increasing weight next week. Also time to switch up assistance work a bit.
Mens Sana in Corpore Sano
11/24/10
Wednesday, November 24, 2010
RECOVERY
Static Piriformis Stretch x a lot
Static Hip Flexor Stretch x a lot
Trying to get the hip ready for Saturday
Mens Sana in Corpore Sano
Static Piriformis Stretch x a lot
Static Hip Flexor Stretch x a lot
Trying to get the hip ready for Saturday
Mens Sana in Corpore Sano
11/21/10
Sunday, November 21, 2010
M/E BENCH PRESS
WARM UP
BENCH PRESS (85%)
10 x 45
5 x 135
3 x 185
1 x 225
1 x 275
3 x 305 - 3
FACE PULL/PUSH DOWN
4 x 10
I consider this a success. I've been trying to find a weight that I can get 3 x 3 on and start progressing. I'll add weight to the third set next week. Same with squats (3 x 1).
Mens Sana in Corpore Sano
WARM UP
BENCH PRESS (85%)
10 x 45
5 x 135
3 x 185
1 x 225
1 x 275
3 x 305 - 3
FACE PULL/PUSH DOWN
4 x 10
I consider this a success. I've been trying to find a weight that I can get 3 x 3 on and start progressing. I'll add weight to the third set next week. Same with squats (3 x 1).
Mens Sana in Corpore Sano
11/20/10
Saturday, November 20, 2010
M/E SQUAT
WARM UP
SQUAT
5 x 135
1 x 225
1 x 315
1 x 405 (belt)
1 x 455 (got forward on this one)
1 x 475 (felt horrid and quit)
PULL THROUGH
4 x 8
Shut it down after that. Tomorrow will be better.
Mens Sana in Corpore Sano
WARM UP
SQUAT
5 x 135
1 x 225
1 x 315
1 x 405 (belt)
1 x 455 (got forward on this one)
1 x 475 (felt horrid and quit)
PULL THROUGH
4 x 8
Shut it down after that. Tomorrow will be better.
Mens Sana in Corpore Sano
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