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Post by valleybarbell on Dec 1, 2010 18:51:33 GMT -5
Troys ME lower
BOX SQUATS
135 warm -up
225x 10
315x 5
405x 2 added metal ace briefs
495x1
585x1
585x1
605x1
SPEED DL with mini band resistance
225x1 2sets
315x1 for 6sets
Reverse hyper 3x10 with 70lbs. new machine first time using it. felt good!!
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Post by valleybarbell on Dec 1, 2010 18:57:03 GMT -5
Troys ME upper
Warm up
band pull-aparts and various rotations for injured AC joint.
Bar 15reps
135x5
225x5 added Slingshot
275x3
315x2
365x2
405x2
455x1
495x1
DB Roll back extensions
55x10
60x10
65x10
DB Side laterals
3sets 10 reps
LEVER ROWS
3sets 10 reps 4-45lb plates
Shoulder is a lot better, its been 10months and best it has felt. Had to stop DE training on bench, was aggrivating it.
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Post by valleybarbell on Dec 1, 2010 19:05:20 GMT -5
Aronne ME bench
Warm-up with bar
95x6x2
115x5
135x3
155x2x2
175x1 miss
175x1 miss out of groove for both.
Tricep extensions (curl bar)
65x10x3
Lever Rows
90lb x 10 x 3set
side laterals
25x10x3
Ok night, she was frustrated on bench. She wasnt confident for some reason with 175. done it before. Next week work on something new. Floor press, let her feel some weight.
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hoss
Full Member
Posts: 137
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Post by hoss on Dec 4, 2010 13:23:59 GMT -5
try some accomadating resistance so Aronne can feel heavier wt. It can be a good confidence builder.
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Post by valleybarbell on Jan 1, 2011 22:17:51 GMT -5
sorry been a while...i need more time in the day to get in the logging routine. so ill do some from last few sessions.
Troy ME Squat
warm-up Good morning 135x5x2
GM suspended...i dont do GM bent over 90 degrees. more like 45. use more weight and im never bent that far in squat or DL anyway. Chad Aichs told me to do them like this...makes sense.
GM
225x2
315x2
405x1
495x1x2
Rack pulls 3rd pin
315x1
405x1
495x1
585x1
635x1
reverse hypers
3x10 235lb
GHR
3x8..was tired by this time
all weights PR this week
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Post by valleybarbell on Jan 1, 2011 22:26:12 GMT -5
Aronne ME bench and accessories
Warm up, band pull aparts
BB bench
95x5
115x5
135x2
155x2
155x1
added slingshot
175x1 easy rep
buying some chains soon...
Accessories
tricep extensions
3x10
side laterals
3x10
chest supported rows
3x10
4 45's
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Post by valleybarbell on Jan 1, 2011 22:39:58 GMT -5
Troy ME bench
BB bench raw
135x10
225x5 added foam pad
315x2
405x1
425x1
445x1 new pr
DB floor presses
115x10x2
foam was doubled over 2in memory foam taped.
JM presses
175x10x3
DB rollbacks with mini band around back
55x10x2
chest supported rows
5-45's
3x10
side laterals
3x10
shoulder felt good more weight next week
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Post by valleybarbell on Jan 1, 2011 22:46:11 GMT -5
Troy ME Lower
Squat
warmed up with briefs to 315
405x1 with suit on
495x1
585x1x3
635x1
Suit needs more break in. Hard to keep arch and sit back enough. i feel like i could handle alot more wt. 700 soon. Talked to welder and having a monolift made to add to my power rack. Walk out is tough so it should help alot!!!!!
GHR
3x10
Rev Hyper
3x10
235lbs
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Post by valleybarbell on Jan 1, 2011 22:50:39 GMT -5
Aronne ME lower
First workout in a few weeks since cortizone inj for bursitus in hip, taking it very slow. hitting alot of GHR and Rev hypers
SSB squats to high box with foam
barx10
125x5
155x2x3
205x2x3
felt good, just easing back into it. no pain so time to add more next week.
GHR
4x10
Rev Hyper
3x10
140lbs
ABS
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Post by valleybarbell on Jan 1, 2011 22:54:57 GMT -5
Troy DE squats
Average bands, briefs to a box
warm up withs bands and bar
135x2
225x2
315x2
405x2x8
was a good weight. going to stay there for a while get faster. maybe add heavier bands.
Speed DL
135x1
225x1
315x1
405x1
495x1x3
GHR
RevHyper
Abs
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Post by valleybarbell on Jan 1, 2011 22:57:01 GMT -5
try some accomadating resistance so Aronne can feel heavier wt. It can be a good confidence builder. Im going to get chains soon. She dosent like bands for ME, hurts her elbows when i do more than micro minis doubled over... i think chains would be a good option for her. plus i like to buy shit..lol |
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Post by valleybarbell on Jan 2, 2011 22:06:31 GMT -5
day off from training. sore and tired from last week. But i did manage to get some chains today. 6 5ft lengths and found some big chain at a friends house. big and heavy stuff. cutting it was not fun. But ready to try them this week!
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Post by valleybarbell on Jan 5, 2011 0:42:02 GMT -5
Troy Squats
Tried out the chains tonight.
with briefs to parallel box w/ foam
135 x 5 + 60lbs chain
225 x3+ 80lbs
315 x2+ 80lbs
405 x2+ 80lbs
455 x2+ 80lbs
475x2+ 80lbs
Aronne Squats
all raw no briefs or wraps to 1 inch above parallel foam box
135x10x2
135x5 plus 60lbs chain
155x5 plus 80lbs chain
185x5 plus 80lbs
225x5 plus 80lbs
245x3 plus 80lbs
265x1 plus 80lbs very easy
Heaviest she has gone in a while. she had alot more. being careful with hip. No pain though. she needs briefs!!!!
We did
GHR 3x10
Reverse Hyper 210lbs
3x10
Abs on GHR with 25lb plate
3x10
Good night!!!!!
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Post by valleybarbell on Jan 7, 2011 1:20:06 GMT -5
ME Bench
Troy
warm up and stretching
135x5x3
225x5
225x5 plus 90lbs of chain
315x2x2 90lbs chain
405x2 90lbs
455x1 90lbs added slingshot
455x1 90lbs
tricep roll backs
40lb db +mini band
50lb +mini
55 +mini
60+mini
Lever rows
3x10
3 45s- 5 45s
Aronne didnt train...was at work late.
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Post by valleybarbell on Jan 21, 2011 18:25:39 GMT -5
Was sick for a week and didnt train. Couldnt even get out of bed. Seems like i only get sick every few years, but its bad when i am.
Troy ME bench
Warm up sets bla bla...
had 80lbs of chain on tonight
225x5
275x5
315x3
365x2
405x2 with sling shot
455x1
495x1 added minis reverse lightened method
545x1 with spot. rushed it and got out of grove.
DB floor press
115x10x3
Tri extension with 80lbs of chain and 70lbs bar wt.
3x10
Good night
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