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Post by bnchprsr on Apr 3, 2012 7:55:09 GMT -5
Monday
treadmill: 25min, 3.7mph, 11% incline (kept HR around 125-130)
foam roller
Lower back was really feeling it last night. going to roll again tonight and see if that helps.
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Post by bnchprsr on Apr 4, 2012 8:42:06 GMT -5
Short workout yesterday:
good mornings: 115x10x3
abs: 3x15
Did a little rolling on low back as well.
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Post by bnchprsr on Apr 9, 2012 0:29:09 GMT -5
Sunday training
shirt: 510x3x4
CG 3B: 315x5x3
Barbell rows: 135x12x3
Face pulls: 3x15
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Post by bnchprsr on Apr 12, 2012 21:53:35 GMT -5
Thurs. raw training
Rev. band press (blues, pinky on ring): 405x2x5
CG floor press: 225x6x4
CSR: 3x12
supersets:
Lat raises: 2x15
band pullaparts: 2x20sec.
band pushdowns: 2x15
Coaching 2 of my HS lifters in our HS state meet on Saturday, so my extra cardio and core training has taken a back seat this week. Feeling very non athletic this week because of this, but no choice.
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Post by bnchprsr on Apr 15, 2012 16:51:55 GMT -5
Sunday shirt training (used single ply super katana) w/video
shirt: 535x2x5
Bent barbell row: 3x12
face pulls: 3x15 w/green band
Was not as good as I would have liked. Very drained from coaching yesterday, so that probably had some to do with how things went. But I was able to push through it.
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Post by bnchprsr on Apr 19, 2012 13:20:17 GMT -5
Behind on log this week. Busy so far.
Wed. night training (4/18/12)
Treadmill: 20min, 3.7mph, 12% incline
HR: 136 (held this for most of the time)
back extension: 3x10
ab bench: 3x15
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Post by bnchprsr on Apr 20, 2012 23:42:24 GMT -5
Raw training
Rev band bench: 405x3x3
ngb: 4x6
supersets
db lateral raises: 2x15
band pullaparts: 2x20sec
band pushdown: 2x15
Deload next week
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Post by luyando on Apr 25, 2012 18:18:13 GMT -5
Nice work bud! It still amazes me the amout of weight you handle without any spotters! Stay safe and strong!
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Post by bnchprsr on Apr 26, 2012 12:39:09 GMT -5
Deload week: Training day #1(Tuesday)
Raw bench: 215x5x2
cuban rotation: 2x10
rolling DB extensions: 2x15
Hammer curls: 2x15
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Post by bnchprsr on Apr 27, 2012 8:52:40 GMT -5
Deload week: training day 2
DB bench: 2x20@8
Supersets:
kettlebell rows: 2x15
front plate raises: 2x15
DB shrugs: 2x15
Thats it. Start back shirt work on Sunday. Going with singles for the next 3 weeks.
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Post by bnchprsr on Apr 29, 2012 21:31:16 GMT -5
Sunday heavy bench day
shirt work: 3x1 with 550
KB rows: 3x20
*each set with 550 was easy. Used my single ply overkill shirt. worked great. The 3rd set (on video above) was the best of the 3.
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Post by bnchprsr on May 3, 2012 9:09:21 GMT -5
Update:
Had to cancel going to the APF masters nationals. Had a coaching certification workshop come up the following weekend and had to make a decision based on money/job. money/job won out. Plus with the meet being on a holiday weekend, hated not spending time with the family. So I am going to finish out the training cycle, take a max at the gym that weekend and start preparing for the usapl MS state meet july 28. I want a 600 bench in single ply real bad so this is my chance to get it done.
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Post by bnchprsr on May 6, 2012 23:52:54 GMT -5
Final heavy shirt work of cycle.
Shirt: 570x1
bent over rows: 135x10x3
That was it. Short, sweet, and to the point. Feeling great.
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Post by bnchprsr on May 10, 2012 8:21:04 GMT -5
Wednesday: cardio and core training day
Treadmill: 4mph, 12% incline, 25min., HR 130-138
Back extensions: 3x10
abs: 3x15
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Post by bnchprsr on May 13, 2012 18:07:34 GMT -5
Bench test today. End of the training cycle and wanted to see where I am at going into the summer. Had a great day. Hit singles with 585 and 600 in single ply overkill. Not as clean as I wanted, but happy with the results.
Finished up with band pullaparts 3x30
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