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Post by bnchprsr on Feb 23, 2012 1:14:07 GMT -5
Wed. training
Cardio: treadmill 20min, 8-10% incline, 4mph. Fast walk.
That was it. Stretched at home.
Raw bench/upper body tomorrow
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Post by bnchprsr on Feb 24, 2012 20:59:40 GMT -5
Did not get to the gym yesterday. Was my birthday and family took me out for dinner. Did my raw bench day today.
raw bench: 6x6 (worked up to 200 on last 3 sets)
Lat pulldown: 3x12
military press: 3x12 each arm (did this with a landmine)
Superset:
DB lat raises: 3x10
DB rolling extensions: 3x12
Good training today. Amt. of weight is not important.
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Post by bnchprsr on Feb 26, 2012 17:20:57 GMT -5
Shirt workout: week 13 (meet is May 27. APF masters nationals)
Shirt (double ply overkill): 6x3
first three sets with 385
second three sets with 405
one arm rows (used landmine): 5x10 each with 105 bar wt.
floor press: 3x15 with 115
superset:
YTW's: 3x10 each way
band tricep pushdowns: 3 sets to failure
hammer curls (used tricep bar): 3x15
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Post by bnchprsr on Feb 28, 2012 21:47:28 GMT -5
Cardio/core work
Treadmill: 20 min, 3.7mph, 10% incline, fast walk
*kept HR around 125-130
back extension: 3x10 @ 130lbs. on the stack
high knee raises: 3x15
*problem with this was I felt it more in my hip flexors than my abs. Will try and fix this next time
Training was done at our local gym/fitness center. I am not a big fan of this place. Too many people in there that have NO IDEA what they are doing. Makes me sad and mad at the same time to watch them doing stuff either the wrong way or just taking up space running their mouth.
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Post by bnchprsr on Mar 2, 2012 1:19:14 GMT -5
Raw bench day: week 13
1. raw bench: 6x5 (205-215)
2. Wide grip lat pull: 4x10
3. DB Military: 4x10
4a. DB lateral raises 3x15
4b. DB rolling ext.: 4x10
No major problems. Left shoulder starting bothering me around the 5th set on bench, but I figure its just the high volume on that. Should get better as I get farther into the cycle.
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Post by bnchprsr on Mar 4, 2012 22:17:54 GMT -5
Friday
Treadmill: 20 min, 10% incline, about 3.7mph
Sunday (shirt day)
Shirt (double overkill)
425x4x4
one arm row w/landmine
3x15
superset
a. YTW: 3x10
b. band pushdowns: 3xf
c. hammer curls w/swiss bar: 3x15
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Post by bnchprsr on Mar 7, 2012 9:57:50 GMT -5
Tuesday work:
Stretching
Foam roller
*that was it. Have not been able to even breath, let alone do any cardio or core work on account of allergies. Mowed for the first time Sunday afternoon after church in a strong wind and guess breathed in all the pollen and such. Started feeling better this morning, but sleep has been horrible. Plan to hit the gym this afternoon for cardio and core work and try to make the most of the week I have left.
Being sick SUX!!!!!
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Post by bnchprsr on Mar 8, 2012 22:14:56 GMT -5
Wed. training
treadmill: 20min, 10% incline, 3.7mph
RDL: 4x10
abs: 3x10
Thursday training
Raw bench: 215x5x2, 225x5, 230x5x2
pullups: 20 reps total
military: 4x12
supersets:
DB lateral raises: 4x12
DB rolling extensions: 5x10
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Post by bnchprsr on Mar 11, 2012 21:45:17 GMT -5
Sunday shirt training:
shirt work: 405x3x2, 435x3x2
Kroc Rows w/landmine: 30 reps each arm
(don't have DB's that I can handle for 30 reps, so used bar with the landmine. worked good I thought.)
Floor press w/miniband around back: 95x15x3
superset:
a. backburns 3x10sec each way
b. overhead tricep extensions: 3xamap (used a 45)c
c. hammer curls: 3x15
Thats it. Real good work today.
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Post by bnchprsr on Mar 18, 2012 23:52:36 GMT -5
Week 4 shirt day
Shirt bench: 440x2x2, 460x2x3, 475x2x2
Kroc rows: 65x30 each arm
floor press w/mini: 115x10x4
super sets
tricep pushdowns (green band): 22,20,20
hammer bar curls: 60x15x3
Last heavy shirt work for about 2 weeks. Deload coming up next week. Need the break.
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Post by bnchprsr on Mar 22, 2012 11:34:16 GMT -5
Wed. night training
*Treadmill: 20min, 120-140bpm, 3.5-4mph, 8-12% incline
did 20 min but tried to keep my hr up above 130. Also varied the speed and incline during the 20 min period. That was it.
Raw bench work Thursday. Shoulder feels good and am ready.
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Post by bnchprsr on Mar 23, 2012 9:05:16 GMT -5
Raw bench training
bench: 240x4x2, 250x4x2
lat pulls: 4x10
military press: 95x10x5
supersets:
a. DB cleans: 4x12
b. Tate press: 4x10
that was it. Still having pain the the left shoulder from the raw work, but not to the point I can't do the work. Is sore today, but no ROM problems thankfully. Am starting to see changes in shoulders and traps. the added mass is helping with stabilization on the bench which is something I have been having trouble with the past couple of meets. Happy about this.
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Post by bnchprsr on Mar 28, 2012 8:21:14 GMT -5
Deload week
tuesday night training:
bench: 215x5x2 (used swiss bar)
cuban rotation: 2x10 (straight bar)
band tricep pushdowns: 2x10 (doubled mini)
hammer curls: 2x10 (used swiss bar)
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Post by bnchprsr on Mar 31, 2012 8:52:32 GMT -5
Last workout for deload week
Hammer bench Press: 2x20 w/45 on each side
Hammer iso row: 2x15 w/45 on each side
Plate front raise: 2x15 w/45 plate
DB shrugs: 2x15 w/40's
Going to miss the deload week. Kind of nice getting a quick workout in and getting on with my life.
Back to the shirt tomorrow.
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Post by bnchprsr on Apr 1, 2012 15:47:40 GMT -5
Intensification phase wk 1
shirt bench: 480x3x5
CG 3B: 315x5x3
barbell rows: 135x10x3
face pulls: 3x15 w/green band
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