Wednesday Night

5/24/2012 9:32:48 AM -

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Wednesday Raw Stuff

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Wed 1 hour step mill


Wed pm
-rev hypers 3x12
-standing ab pulldowns 4x12
-leg press close stance resting weight on pins each rep. 6x8 really good warmup.
-squat raw with 1 raw(used knee wraps so only 1 raw) 415x2,465x2,505x2,555x2,595x2
-two hand kb swings worked up to 106lbx10x2
sets

Weekend and Monday

5/22/2012 9:25:34 AM -

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Monday Night

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Bench raw with 2 softee x3 reps-275,315,365,405. 405x3 to chest
-close grip 3 board 315x5,365x5,405x5,455x3ish
-one arm rear delt raise laying on incline 4x10 per side
-fat rope pulls to chest superseted with pushdown. 2 sets eachx failurex5 rounds.
-3 sets of pulls to chest to failure

Happy with the 405x3 to chest for right now.

5/21/2012 9:33:33 AM -

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Wednesday, Saturday

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Wed 1 hour stepmill, Friday 9 laps sled, Sunday 11laps sled, MOnday 1 hour stepmill. Just about done with Bompa's Periodization. This is another book I have had for years and read the pieces I thought were relevant so now I am almost totally done with it.

-Wednesday action was nothing but prowler for 3 laps with 35lb per arm

Saturday Upper
=!0 sets neutral grip pulldowns
-Push press on squat machine 6 setsx8 reps
-Rolling Triceps with dumbells worked up to 65lbx 8 x3 sets
-Dumbell flats with 65lbx20 repsx10 rounds with about 1 to 2 mins rest.

Saturday Lower. Not much in the tank like last week so started with
-rev hypers 3x15
-rdl conventional working up to 405x3x3 or 4
-rev hypers 3x15
-hack squats 4x8

Spud

Training over a few days..

5/15/2012 9:46:00 AM -

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Not a bad Monday

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Monday 1 hour stepmill


Monday Night
-Got my new Jack shirt in this week and it is absurdly tight. I will have to go up or get it adjusted. So I had to maddog sling shot it again.
-2 softee pads and no SS on the early sets.315x3,365x2,405x2,455x2. Sling shot and 2 softees 495x2,545x2,585x2. Back to no sling shot for 405x3, 1 rep with 2 softees, 1 rep with 1 softee, 1 rep to chest. Had not realy taken 405 to the chest since the rotator cuff shreddings a couple of years back.
-Made a seated chest row out of the calf machine 2 platesx6setsx10 reps
-Light shoulder work 4x10

5/14/2012 10:53:47 AM -

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Wed and Saturday

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Cardio stuff wed 1 hour stepmill, Friday 10laps sled, Sunday 12 laps sled, Monday5/14 1 hour stepmill


Training was out of sync this week past week because of work stuff and feeling like ass on THursday and Friday. Plus the volume wasn't worth mentioning in one log so I waited till I had some built up

Wed night
-2x20 rev hypers
-Zerhers with harness off pins. Work sets 275,315,365,405x2 sets. All 5 reps sets
-2x20 again on the rev hypers
-one legged pistols using band assist 4x8 per leg

Saturday
-Two training sessions instead of cardio and lower.
Upper
-lat saw 14 setsx8 reps
-push downs with 2 inch fat rope 8x20--
-hammer curls with same rope fat rope 6x12
-10 sets 135x5 close grip with 10 sec rest per set
-green band flye press8x12
-rear deltsx20 repsx8 sets


Lower session after short recharge
-rev hypers 2x20
-put on old 58 metal deadlifter and just pulled. wanted just a tiny bit of support in the bottom. got that and camel toe on each set. 405x3,455x2,495x2x,545x1,585x1,635x1 rally ugly rep, 585x2 really ugly reps
-2x20 rev hypers
-one leg ham/lower back on the 45 degree back 4x10 per leg reaching out each rep and working palms on the floor.

Went and watched THe Avengers again. It is a good movie and I needed to not talk to anyone for a couple of hours expecially employees.

5/8/2012 8:54:20 AM -

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Monday

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-Warmed up with long ab strap wide stance pulldowns 6x10
-Used oblique strap on seated row for standing one arm rows
-Assisted pullups using power rack 5x10
-Bench with 2 softees 275x3,315x3,365x3,405x3,455x3 with maddog sling shot, went back to softees adn 405x3x2

'bout all in the tank so I capped it there. I started back on a statin to give it another run. MY LDLs are high but they have always been sort of high so Bada Bing who trains with us and is a Doc too put me on 5mg which is a light dose. I don't know if it is in my head but the joints hurt and there is no pop in anything which is why I got off them the first time. I told him I would give them a honest shot for 2 months but the way I feel now it may not go that far. We will see. What I need is about 2 weeks of sleep and a nice sunny beach and no dietary restrictions. Anyhow, still gonna train till the leg or shoulder fall off again.Ha Ha.

Spud

Catchin' up...again

5/7/2012 11:06:53 AM -

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Thursday and SaturdAY

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Saturday 14 laps, Sunday 11 laps, Monday 1 hour stepmill

Thursday Upper- 5 laps sled add 25lb per lap and ending up with about 150lb plus the sled on the last lap. Rotated usual static and regular pressing and pulling movements.

Saturday
-Close stance straight bar gms.(forgot how terrbile these sucked) sets of 5.225,275,315,365,405
-Reverse hypers 2x20
Assisted pistols 3x10 per leg
-Front squats with harness worked upto 245x5

They guys were at the Myrtle Beach SPF meet. The young kids, Travis and Charles did the meet. Both did well with Travis hitting 500,300,485(i think) and Charles having a really good day with 840,585,600.

5/3/2012 10:19:35 AM -

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Wednesday

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Wed am 1 hour stepmill

Free squats with briefs. Dale is doing Seniors and Mike is doing masters so I did some rep work. 545x5,595x5,635x5,685x5,725x5,685x3(wanted to put some decent depth on it.
-2 x15 hypers.
-extra gpp, moved a stepmill downstairs and another one up. Kinda weird if you think about it, moving stairs up stairs.

5/1/2012 11:20:50 AM -

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Saturday and Monday

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Sat 9 laps, Sun 9 laps, Mon Stepmill 1 hour

Saturday
-3 sets hypers.
-Purple banded pulls raw off floor. COnventional 225x3,275x2,315x2, then sumo 315x2,405x2,455x2,495x2. 545x0mis

MOnday
-Used Lat saw(has 7 or 8settings per side)Did standing pulls to chest x10 reps per set. 16 sets
-Dumbells presses sets of 20reps up to 100lb, 120x15,140x10
-ez bars curls 4x10
-quarter dips 4 sets to failure.

Sort of a deload on the cracky shoulder which has not been as happy lately well nothing is that happy on me right now.

27/2012 1:45:35 PM -

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Friday Am Upper

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-Ran the rack on dumbell rows with 5 reps per arm from 20lb to 150lb
-Ran the rack on dumbells with a press/fly combo of 2 presses and 1 fly x 5 times per set. Worked from 20lb to 70lb.
-Blue band pushdown x15 with bicep machine curlx10x 5 rounds
-Ended with arm bars. WOrk sets 16kg x 5 per arm with 3 sec hold for 6 rounds. Last round 10 bars per side with 5 sec hold.

Ended up better then I thought. Lots of chest cramping so I have to type for a sec then relax from the cramps.

4/26/2012 12:50:22 PM -

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Wednesday

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Wed am- 45 mins cardio

Did not get back in time to do the Prowler

-free squat with briefs. 505x2,x2 with 2 chains per side,x2 4 chain per side, x2 6 chains per side, x2 8 chains per side.

-One leg assisted pistol squats 4x8 per leg

-REv hypers 4x15

-one leg leg extension. 5 setsx 20 per legs.

Ok night. Bar felt heavy but speed was ok. Leg did not act up. This is the 2nd week I have gotten some body work in and am feeling better already. I really need a couple of good session a week to get back right but one is a good start.

Spud

Catching up..

4/24/2012 9:14:17 AM -

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Work through Monday

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Cardio stuff, Saturday 10laps, Sunday 1 hour stepmill and MOnday 1 hour stepmill

Friday Upper work am
-Pulldowns abs 6x10
-Backwork 10x10 Rigged up strap over power rack. Used stump straps as handles. Sat on incline bench and did pulls to sort of middle. Stretch at top and slower pulls to body.
-Used same setup to do chest presses with 8x8
-Dumbell flat press worked up to 110lbx10

MOnday Upper
-Warm up first with
-fat rope standing abs with rope pulls to chest 8x10 each.
-Strung green band accross power rack arom teh 25lb pins. Set incline bench close to same height and did a pull to the lower part of chest(sort of a standing facepull only with a row quality) 6x10
-Used same band to do assisted pull ups on power rack with very wide grip. I like the upper back and high part of the lats it hits. I use back stuff firstto warm up the shoulder and to build more density on the back side to help with stability in my left shoulder since I have no infra or superspinatus there anymore.

-Bench with maddogg. Work sets 405x2,405x4,455x4,495x3
-Pinky ring close grip off 4 board. 405x5x3sets

/19/2012 8:52:21 AM -

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Wednesday

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Wed am cardio 45mins stepmill


Leg is still acting up so some light raw sqautting and pulling was the happs

-rev hypers 4x15
-Raw free squat, 345x5x3, 455x3x2
-Raw pulls 315x3x3

Wrestled a treadmill from upstairs to downstairs that was broken(extra cardio and endurance work..ha ha)

Physicallly in a down cycle on top of last weeks work blowouts slowing me up. Just can't push that hard this week so we'll see what happens next week.

/17/2012 9:55:24 AM -

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Friday and Monday

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Rough week last week so not a ton of anything done. NO cardio over the weekend, just yesterday(Monday) with 45 mins stepmill


Friday upper
-Standing abs and standing pulls to chest with strap. 8x10 each
-Machine press down the stack 10x10
-Seated rear delt adn tricep ropes 6x8 per

Monday
-warm up neutral grip seated rows and pulldonws 10x10
-rope pushdowns 6x8
-standing rope abs 5x10
-raw with softees to 315x3, maddog slingshot 365x3,405x2,455x2,495x2,545x1
The 545 was alittle slow on the way down so it was slow coming up and locked it out over my face which I hate.

Thanks

Spud

Some training..

4/12/2012 8:29:39 AM -

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Wednesday

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Wed AM 45 mins stepmill

Did not train on Monday and felt it on Wed

Wed PM
-Started with 1 lap prowler push to warm up.
-Free squat with briefs. THe guys are preparing for meets coming up so I went along planning to do some heavy singlesin breifs. So work set wise 415x2,505x2,595x2, 685x1, 735x1. The left leg tapped out here so that was the end of squatting for the night.
- raw rack pulls 4 inches below knees or there abouts. 315x3,495x3,675x2,725x0

Pretty much a blah night with little action to speak

4/9/2012 9:14:11 AM -

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Saturday

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Saturday 9 laps, Sunday 10 laps, MOn 45mins stepmill


Training Saturday
-Raw pulls conventional off 3 ich pads, 365x3,415x3x3, 465x3 sumo raw
-GHR with purple band 4x8
-rev hyper 2 setsx15 before and 2 setsx 15 after pulls
-double kb snatches 24kgx8x2,28kgx8x2

4/6/2012 10:30:38 AM -

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Friday uppper work

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5x8 per side oblique pulldowns with new oblique strap
-10x10 assisted pullups
-doubkle monster ninis ib bith sudes of smith machine abd ddid pushdowns with this 6x15
-face pulls with long ab straps 5x20
-one arm overhead band extentions 5x10 per side(purple
-Machine inclines 3 plates per side for 10x8

Spud

Training from last Wed. SQUAT VIDEO

4/5/2012 8:57:23 AM -

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Wednesday with VIDEO

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Wed am 45 mins stepmill


Training pm
-1 lap prowler to warm up
-2x 15 rev hypers
-Box squat with 2 blues and buff bar. Circa this week from supra last week. work sets 415x1,505x1,595x2. Added grey rev band as a new twist. Never tried this before so we let 70s Mike run it first. It was not bad so I went with 685x1, 735x1. The 685 felt like 1200 did but the 735 was not too bad.
-rev hypers 2x20

Here is the 685 with 2 blues and gray rev ban

4/3/2012 10:28:20 AM -

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Monday

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-Started with Neutral grip pulldowns 10x8
-Machine pushdowns 8x20
-Hammer curls 5x10

-Raw press off softees. 275x3,315x3,365x3,405x3,455x3 with sling shot, 495x3 with 2 slings shot on, 545x3 with two slings on, dropped a sling and did 495x4,missed 5th rep.

Thought about 6 plates for a sec but shoulder was cranky and I did what I really wanted to on the 545 set and had been working towards teh past few weeks building up my tolerances for the weights. Should be getting a jack shirt in soon to work with and push up the weights more.

/2/2012 11:55:17 AM -

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Saturday and cardio

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Saturday and Sunday 9 laps sled each day, Mon 45 mins stepmill

Saturday
Beat up from the week's training so glad it was a light speed day. 3 inch pads raw conventional Work sets 365x3,405x3x4
-Rev hyper 3x15
-Light abs 5x8

Kuput! Nothihng left for the day. Should be better this week with alittle more rest.

3/30/2012 10:25:07 AM -

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F-earlyam

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Friday upper today was alot of shoulder concentration.

-TRXy ab strap extensions mixed with pec deck rear delt. 10x10 each.

-Log press hang clean press. 8 x8to 10 reps per. Really uncomftable move for the left shoulder but pushed on through.

-Kb see saw presees. Another really uncomfortable move for the left arm. 5setsx 8 per arm.

-Took the loadable dumbell handles and did flyes on the floor with push ups at end. 10x10 each

Lots of stinging in the arms and shoulders so I know got in there. I have started growing the goatee again so the longer it get the harder I will push.