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Post by marshalljohnson on Apr 3, 2011 16:22:24 GMT -5
Training for Seniors starts with bench. I had the great privelage of benching at Jeff Adkins P-town barbell. My bench is a huge handicap for me and this training cycle I will spend my energy curing that cancer. Jeff is a very knowledgable bencher, he will be helping break this bench barrier.
Bench
135x10
225x5
275x3
315x3
365x3
405x3
425x3(slingshot)
445x3(slingshot)
465x3(slingshot)
495x3 3 board(shirt added)
525x3 3board
545x3 3board
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Post by marshalljohnson on Apr 6, 2011 11:53:14 GMT -5
For squats we used 90lbs in chain and hung a 30lb kettlebell from each side too. This created a great amount of instability.
-Squats: Raw dog
155+150lbschainx3
205+150lbschainx3
245+150lbschainx3
295+150lbschainx3
335+150lbschainx3
355+150lbschainx3
375+150lbschainx3
395+150lbschainx3
425+150lbschainx3
450+150lbschainx3
-Seated Safety Bar Good Mornings(The thing matt wenning did on so you think you can squat)
4 sets of 10
-Standing Calf Raise Machine
4 sets of 10
-GHR's
4 sets of 10
-One legged calf raises
4 sets of 10
-Standing Cable Crunches
4 sets of 10
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Post by marshalljohnson on Apr 7, 2011 10:55:07 GMT -5
I am taking a serious approach to my assistance bench lifts this time around getting ready for seniors. I will do everything 10-8-6-4-2. Trying to make every descent as heavy as possible.
Lat pull down
Seated Close Grip Row
Dumb Bell Row
Cable Pressdown
Skullz
Lockout Pin Presses
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Post by marshalljohnson on Apr 9, 2011 17:16:01 GMT -5
Raw deads with 90lbs in chain
135x10
225x5
225+90x3
315+90x3
405+90x3
495+90x3
585+90x3
635+90x3
Raw Conventional Lockouts
315x3
405x3
495x3
585x3
675x3
Kettlebell Hip Pull Thrus
30lb bell in each hand 4sets of 12
Machine Calf Raises
4 sets of 15
Standing Cable Abs
4 sets of 15
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Post by marshalljohnson on Apr 10, 2011 15:38:50 GMT -5
Bench
135x10
225x5
275x3
315x3
365x3
410x3
430x3(slingshot added)
450x3
470x3
4Board Raw Lockout
365x3
405x3
435x3
455x3
Kennelly Dumbbell Skullz
10-8-6-4-2
Cable Press Down
10-8-6-4-2
Cable Rear Delt
10-8-6-4-2
Machine Rear Delt
10-8-6-4-2
Dumbbell Rear Delt
10-8-6-4-2
Overhead Dumbbell Press
10-8-6-4-2
20min incline tredmill walk
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Post by marshalljohnson on Apr 13, 2011 12:54:55 GMT -5
Skwwwwatz!
Squats with Green and Blue Band tension
145x10
235x5
325x3
415x3
517x3(single ply briefs)
567x3
607x3(Ace suit, straps down)
657x3
697x3
GHR's
4 sets of 10
Standing Cable Abs
4 sets of 15
Machine Calf Raise
4 sets of 15
Cable Hip Pull Thru
4 sets of 12
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Post by marshalljohnson on Apr 14, 2011 8:51:14 GMT -5
Bench assistance night
Lat Pull Down
10-8-6-4-2
DumbBell Row
10-8-6-4-2
Seated Cable Row
10-8-6-4-2
Cable Tricep Pressdown
10-8-6-4-2
Skulz
10-8-6-4-2
Lockout Pin Press
10-8-6-4-2
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Post by marshalljohnson on Apr 17, 2011 15:41:10 GMT -5
Deadz
135x10
225x5
315x3
405x3
495x3(single ply briefs)
585x3(metal king straps down)
655x3
675x3
Conventional Raw Rack Pull
315x3
405x3
495x3
585x3
675x3
CMB Bar Good Mornings
4 sets of 12
Standing Cable Abs
4 sets of 15
Machine Calf Raise
4 sets of 15
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Post by marshalljohnson on Apr 17, 2011 15:52:01 GMT -5
Bench
135x10
225x5
275x3
315x2
365x2
415x2
435x2(slingshot)
455x2
475x2
525x2-3board(shirt added)
545x2-3board
585x2-3board
635x2-3board
Floor Press
4 sets of 5
Machine Rear Delt
4 sets of 12
Cable Triceps
4 sets of 12
Dumb Bell Rear Delt
4 sets of 12
Standing Band Tension Abs
4 sets of 15
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Post by marshalljohnson on Apr 21, 2011 12:27:19 GMT -5
Tues Squatz
Tuesday was an extreme off day, everything felt heavy and my head wasnt in it. No excuses just not my day
835x2 straps down
865x2 straps up
Glute Ham Raises
4x12
Calf Raises
4x15
Standing Cable Abs
4x15
Kettle Bell Pull Thru
4x15
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Post by marshalljohnson on Apr 22, 2011 13:32:23 GMT -5
I felt like today was gonna be worthless. I worked late last night, got up at 8 today, sik as shit, and facing having to deadlift alone. Luckily this all led to an amazing dead day.
Deads
135x10
225x5
315x2
405x2
495x2(briefs)
585x2(suit added straps down)
655x2
700x2
715x2
Machine Ham Curls
10-8-6-4-2
Standing Cable Abs
4 sets of 15
Machine Calf Raise
4 sets of 15
Standing Band abs
4 sets of 15
Kettlebell Pull Thru
4 sets of 15
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Post by marshalljohnson on Apr 25, 2011 13:53:16 GMT -5
Yet another training day sick and by myself. Suprisingly the lifts have going well. I should have been in my shirt training at least 2 weeks ago but the help just isnt there.
Bench
135x10
225x5
275x2
315x1
365x1
405x1
425x1
440x1
455x1(slingshot)
475x1
3Board Lockout
315x3
365x3
405x3(pecs were feeling weird so I backed off)
Machine rear delt
10-8-6-4-2
Dumb Bell rear delt
10-8-6-4-2
Cable Pressdown
10-8-6-4-2
Standing band abs
4 sets of 15
20 minutes walking incline treadmill
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Post by marshalljohnson on Apr 27, 2011 14:09:29 GMT -5
Such an amazing turn around from squats last week. Squatz got killed!
145x10
235x5
325x3
415x1
505x1
595x1(single ply briefs)
695x1
785x1(metal ace pro straps down)
835x1
877x1
927x1(reverseband)
967x1(reverseband)
GHR
3x10
Standing Cable Abs
3x15
Machine Calf Raise
3x15
Kettle Bell Pull Thru
3x10
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Post by marshalljohnson on Apr 28, 2011 1:27:06 GMT -5
Lat Pull Down
10-8-6-4-2
One Arm DB Row
10-8-6-4-2
Seated Close Grip Row
10-8-6-4-2
CG Bench
10-8-6-4-2
Cable Pressdown
10-8-6-4-2
Pin Press
10-8-6-4-2
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Post by marshalljohnson on May 2, 2011 14:13:32 GMT -5
My weekend was amazing. I had the privelage of training at elite barbell with the nutter family and P-town barbell. Two of my favorite groups of people.
Deadlift
135x10
245x3
335x1
425x1
515x1
605x1(single ply breifs)
695x1(Metal king pro deadlifter) straps down
725x1 straps down
745x1 straps down
Giant Cambered Bar Good Mornings
135x5
225x5
315x5
365x5
Kettle Bell Pull Thru
4 sets of 15
Band Abs
4 sets of 15
Calves
4 sets of 15
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