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Post by luyando on Oct 5, 2013 21:40:55 GMT -5
10/5/13
All bench movements w Swiss bar
Flat bench - barx12x2 65x12 85x12 105x12 125x12 145x12 175x12 205x12 225 x12
Decline bench - 85x12 105x12 125x12 145x12 175x12 205x12 225x12 245x12
Incline bench - 85x12 105x12 125x12 145x8x2
Peck deck - 70x12x3 80x12x2
Handled a little more weight with no issues. Had to cut session short so I could get Hunter to his football game in time. Life has been busy so been slacking on something's that I intend to correct this week.
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Post by luyando on Oct 6, 2013 17:13:38 GMT -5
10/6/13
Band stretches for shoulders
Seated OHP's -barx12x2 30x12 40x12x2 50x12x2 55x12
Kettle bell upright rows - 25x15x3 35x15x2
Straight bar front raises - 23x15x2 33x15x2 38x15
Lying Side DBR's - 8x15 10x15x2 12x15
Kroc Swings - 20x30 15x30 12x30
BB Shrugs - barx15 65x15 85x15 105x15 125x15 145x15
Knock Harnes - 25x15x4
Push downs 75 100 125 150 175 150 125 100 75 all x12
Rope push downs 50x12x2 75x12x2 100x12
All in all pleased with today's sessions pushing the weights a little bit each session
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Post by luyando on Oct 8, 2013 9:45:09 GMT -5
10/7/13
SBS - barx8x2 110x8x2 160x8 210x8 250x8 300x8 360x8 460x3
Short and Sweet was training to clients while getting my work in and then spent majority of time wrapping knees for Andrew and Vinny who are getting read for Relentless Detroit. I got what I needed in and will make up he assistance work this week. All in all everything is feeling good and things are starting to move in the direction that I am looking for.
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Post by luyando on Oct 20, 2013 9:28:08 GMT -5
10/8/13
Incline Fat Bar - barx12x2 70x12 90x12 110x12 130x12 150x12
Decline fat bar - 70x12 90x12 110x12 130x12 150x12
Bench - 110x12 160x12 190x12 230x8
Peck deck - 50x12 60x12 70x12 80x12
Push downs - 75x50x3
10/8/13
SSB - barx8x2 110x8x2 160x8 210x8 250x8 300x8 360x8 400x3 460x3
10/15/13
SSB - barx8x2 110x8x2 150x8 200x8 240x8 290x8 330x8 380x8 475x3
10/16/13
Swiss bar bench -barx12x2 85x12x2 125x12 175x12 215x12 260x12 305x3
Standard bar - 230x3 not ready for this
Bamboo bar 50x25x3
Peck deck 100x12x4
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Post by luyando on Oct 20, 2013 20:13:53 GMT -5
10/19/13
Bench w Phat Bar - barx12x2 75x12x2 105x12 115x12 145x12 175x12 205x12 235x12 265x12 300x6 350x1
Decline w Phat Bar - 115x12 165x12 200x12 250x6
Incline w swiss bar - 85x12 125x12 175x12 200x6
Bamboo bar - 60x25x3
Peck Deck - 100x12x4
Pushdowns - 100, 125, 150, 175, 200, 175, 150, 125, 100 all x12
10/20/13
Chest supported rows - Close Grip 180x12x5 Wide Grip 180x12x5
Lat Pulldowns - close grip 135x12x2 155x12x4 wide grip 155x12x4
T Bar - 90x12 135x12 180x12x3
Redman Rows - 135x12 185x12x4
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Post by luyando on Nov 6, 2013 13:22:58 GMT -5
11/5/13
Phat Bar Bench - barx12x2 65x12x2 105x8x2 add 3brd 155x5 195x5 245x5 285x3x3 305x3x3
Incline w football bar - 125x8x2 155x8x2 175x6
DB Key Press - 20x12 25x12 30x12 35x12x3
Push downs - 100 125 150 175 200 225 all x12
Rope push downs - 75x12x5
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Post by luyando on Nov 7, 2013 23:00:35 GMT -5
11/7/13
Deathllifts - 135x6x2 185x3x3 225x3x2 275x3x3 315x3x2 365x3x3 405x1x3
Bent over barbell rows - 135x12x2 155x12x3
Chest supported rows - 160x12 210x12260x12 cg 260x12x3 wg
Lat Pulldowns - 135x12 155x12x3
First Deathlift session since my surgery. All sets raw and sumo. Felt good to pick some weight up off the floor. My Relentless 2014 training cycle started this week. So I have lot of work ahead of me. At this point I am undecided if I will compete equipped or raw all depends on how the shoulder progress goes. I am going to make an honest effort to keep up on my training log.
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Post by luyando on Nov 9, 2013 14:28:38 GMT -5
11/9/13
Bench w Iron Wolfe Bar - barx12x2 100x12x2 140x12x2 170x12 200x12 230x12 260x8 290x6 320x6 350x3 380x2 410x2(sling shot loose) 440x2 (mad dog loose)
Incline w swiss bar - 125x10 145x10 165x10 185x10 205x2 cramped so stopped
Decline w swiss bar - 185x10 205x10 225x10
Bamboo bar - 80x20x4
Rope Pushdowns - 75x12x4
All in all pleased with my work today. All the team looked strong today. Matt Ladewski traveled from Indiana to train with us today. He looked solid for just being a few weeks post knee surgery.
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Post by luyando on Nov 19, 2013 22:37:33 GMT -5
11/19/20
Close grip bench - barx12x2 100x12x2 140x12 add 4 brd 190x5 230x5 280x5 320x5 370c5 410x5 440x5 add 5 brd 465x5
Flat bar incline - 105x10 125x12 155x12
Push downs - 125 150 175 200 225 all x12
Peck deck - 125c12c3
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Post by luyando on Nov 30, 2013 15:35:58 GMT -5
11/30/13
Bench - barx12x2 100x12x2 140x12 190x12 230x10 280x8 320x3 370x3 410x3 440x1 480x0 crushed like a bitch. Add Anaconda Blaster 480x1 505x1 525x1 all sets done full range
Incline phat bar -120x10 160x10 190x10 210x8
Decline phat bar - 160x10 200x10 250x10
Peck Deck - 100x12x2 125x12x2
DB press 65x12x4
Push downs 125 150 175 200 225 all x12
I have been lazy on log updates but getting my training in. Will try to do better.
Whole crew is either getting ready for APF Holly Jolly Meet or Relentless MN 2014. Everyone looks strong and some huge numbers should fall. Ladewski family joined us today. Kids are a riot they try to act all shy but I managed to get both of them to talk to me so making progress. Had to bribe them with Shellie's home made cup cakes. Julia and Matt both looked strong and offer a lot of great coaching advice which is nice for me to be able to focus on my training. I was a little frustrated about getting crushed with 480 raw some things are moving great and others not so much. Put plenty of extra work in and will have to just keep plugging away.
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Post by luyando on Dec 1, 2013 15:15:13 GMT -5
12/1/13
Green Bach Shoulder rotation 12-15x4
Seated OHP's - barx12x2 37x12x2 52x12x2 73x12x2
Kettle Bell Rows - 25x15x2 30x15 35x15
Straight bar front raises - 28x15 37x15 52x15 62x15
SDBR's - 10x15x2 12x15x2 15x15
Krock Swings - 12x40 15x15 20x20
Kneck Harness - 25x20x3
small gains but much needed work. I need to be more religious with my shoulder rehab work got away from it for a few weeks. My Relentless training cycle starts real quick so I need to get on it!
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Post by luyando on Dec 10, 2013 22:07:17 GMT -5
12/9/13
SBS - barx8x2 110x5x2 150x5 200x5 240x3 290x3 330x3 380x3 420x3 470x3 510x3 560x3 600x3 650x2
12/10/13
Bench - barx12x2 100x12x3 140x12 190x5 230x5 280x5 320x5 370x5 410x5 460x5 490x3 520x3
Bamboo bar - 50x20x3 100x15
Pushdowns - 125x15x4
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Post by luyando on Dec 17, 2013 12:38:55 GMT -5
12/12/13
Deadlift - 135x8x2 185x6 225x3 275x3 315x3 365x3 405x2 455x2 510x1 530x1 Post Surgery PR
Chest supported Rows : 190x12x6
12/16/13
Safety Bar squat - barx8x2 110x8x2 140x6 190x3 240x3 290x3 320x3 370x3 420x3 470x3
Speed pulls overhand grip - 250x5x5
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Post by luyando on Dec 17, 2013 12:40:15 GMT -5
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Post by luyando on Dec 18, 2013 9:46:26 GMT -5
12/17/13
CGB - barx12x2 100x12x2 140x12 add 4 brd 190x5 230x5 280x5 320x5 370x5 410x5 460x5 495x3
DB Press 80x8x3
Bamboo Bar - 50x25 100x15x3
Pushdowns - 150x12x2 175x12 200x12 225x12
Shoulder and trap were pretty sore from Massage I got Saturday so I didn't push the lockouts to hard.
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