TUESDAY, FEB 15, 2011
Alright, so I have been MIA for the last little while. My training has been slow and uneventful. BACK ON TRACK
A slight pain in my right shoulder from doing heavy bench lockouts lying on the floor in the rack. My calf is fine now. Recently today, my right hip flexor is starting to agitate me. I believe it is from doing a very high volume of work last Saturday
-Worked my squat up to 585 for a single and my hip did not feel proper so I decided to not push through it as I normally would and to just do some jumps, triceps and shoulder rehab.
-Box jumps: 5 reps x 8 sets
-tricep work with bands
-shoulder exercises....border line bodybuilding exercises :P
MONDAY, FEB 14 2011
Babying my shoulder.
I did a casual circuit of Front lateral raises(40's x30), Reverse laterals(40's x 30), Tricep pressdowns(bands to failure), WideGripStrictChins x 30
4 rounds
SATURDAY FEB 12 2011
Backsquat(belt no sleeves): worked up to 605lbs x 1rep x 12 sets
Quarter squats from 9th pin: worked up to 1 set of 905lbs x 12 reps...moving the first one off the pins was the toughest part
Box Jumps: 5 reps x 5 sets..... on my first jump i stumbled and landed on the steel plyobox with my left shin. Blood everywhere, a squash ball on my shin....me weezing like peter griffin on family guy when he falls running.
FRIDAY FEB 11 2011
Attempted to close grip bench press but it didn't feel right on the shoulder so i stopped.
Pull Apart Ring Chinups x 15
wRev Laterals: 40s x 30
wTricep Pressdown: bands to failure
x 6 rounds
THURSDAY, FEB 10 2011
Conventional Deadlifts from a deficit(2 mats)(belt): 604lbs x 3reps x 5 sets
Conventional Deadlift off floor: a tough single with 650lbs and a long hold
GHD situps. 7 sets of 10
Inverted Shrugs: 2 sets of 80 reps
WEDNESDAY, FEB 9 2011
Bench Press: 385 x 4 x 6 sets
Rack Lockouts: 550 x 5 x 3sets......somehow i managed to hurt my shoulder here*******
SWGChinups: 30 x 3 sets
TUESDAY, FEB 8 2011
Backsquats w no belt and no sleeves: worked up to 565lbs x 4 reps x 6 sets....all sets a little rough at the end. I find that the rehbands gave me a good sense and helped me not sink too low. Not wearing them, even when my knees are done bending at the bottom, for some reason I am sinking and losing tightness....I REALLY DONT LIKE THIS. IF I CAN SQUAT THE SAME AT MY NEXT MEET IN JUNE WITH NAKED KNEES....I WILL BE HAPPY.
Box Jumps: 5 x 5
MONDAY, FEBRUARY 7 2011
Bench: 405lbs x 3reps x 5 sets
3 board pinky on rings: 365 x 6 x 3 sets
Bench: 315 x 10 x 2 sets
SWGChins: 30 x 3 sets
SATURDAY, FEBRUARY 5 2011
Back squat: 585 x 1 x 10 sets (no belt), 585 x 1 x 5 sets(belt)
box jumps: 5 x 5
FRIDAY, FEBRUARY 4 2011
Bench: 385x 3 x 8 sets nice and easy, just laxin
SWGChins: 30 x 3 sets
THURSDAY, FEBRUARY 3 2011
Conventional deadlift off of 2 mats w no belt: 585lbs x 3 x 5 sets
Upside down Ring Shrugs: 3 sets of 100
