05-18-2014, 08:54 PM
#121
Registered User
5/18 "pull"
1)Wide pullup "bottom" ladders 3x1-2-3-4-5
2)Rack SG clean pull
- up to 285 x 2x3
3)Power shrugs (285) 2x5
4a)Farmers (100s) 3x2
4b)Meadow's row - up to 100 x 10
5)Pulldowns
6)Rows
-------******************** next time
****
1)Rack SG clean pulls
2)Pullups
3)Dead stop DB rows
4)Smith machine power shrugs/pulls
5a)SG rack pull
5b)facepull or latpulldown
05-19-2014, 08:40 PM
#122
Registered User
5/19 "legs"
1)BW Lunges (pre-exhaust)
Right leg, 50 reps- RP (something like 20-10-5-5-3-3-2-2)
Same for left leg
2)Squat w/ pause or 1.5 reps
225x5
275x3x5
225x2x5
3)Band walks
4)Pullthroughs (70-130) ~6x5-10
5)Leg press machine w/pauses
-up to 400x5
-260 x 3 x 13
05-21-2014, 10:24 PM
#123
Registered User
5/21 "push"
1)DB bench "explosive tempo 1-0-1" (90s) 3x8
2)DB inc. bench w/pause
90s 2x4
100s x 3
100s x 2
3)1-arm shoulder raise "full"
-up to 20 x 2 x 5
-15x10
4)Arnolds (50s) 8x5 [40 sec rest]
5a)Pek dek
-up to 160 x 8
-90 x 15 "pump"
5b)Tricep pressdown on lat pulldown
-up to 75 x 5
-50 x 15 "pump"
05-23-2014, 08:46 PM
#124
Registered User
5/23 "light lower"
Pre-exhaust glutes/hams
1)Band walks forward and side
2)Band kickbacks
3)Pullthroughs
---
4)Squats / Box squats 4 sets of eac
225x8x5
5a)Rev lunges
5b)Leg press
05-27-2014, 08:56 PM
#125
Registered User
5/25 "pull"
1)Hang SG high pull - up to 205 x 3
2)Hang SG high pull w/pause - up to 205
3)DB dead stop row
70x10
90x10
110x 5 [no straps] x 5 w/straps
4)Smith power shrugs
5a)Pulldowns (110?) 3x10
5b)Farmer's (50,60,65)
05-27-2014, 08:57 PM
#126
Registered User
5/27 "heavy legs"
1)Squat
255x3
275x3
325x2
345x2
345x1
2)Leg press w/ 3-5 second pause
-up to 7 plates/side x 3
-5 plates /side x 10
3)RFESS bottom 1/2 only
3x10 (25lbs) on last set
4)Pull throughs 100 reps (130) 25,20,20,20,15
05-29-2014, 09:03 PM
#127
Registered User
5/29 "Push"
1)Speed DB bench
80s x 15,12,8
2)Incline DB bench
70sx7
75sx7
80sx7
3)lying shoulder raise
10x7
15x7
20x5
4)Arnolds
50s - 4x6, 2x5
5)Pek dek
130x2x8
90x2x12
6a)Hammer curls/DB curls (25s) 5x10
6b)Tricep pressdowns/1-arm pressdowns (30-50) 5x10
05-30-2014, 10:28 PM
#128
Registered User
5/30 "legs"
1)Jumping lunges 3x10
2a)split stance GM
50x7
70x7
90x7
2b)RFESS (BW) 3x18
3)Glute bridge/hip thrust
60 x 3x25-30
4)Seated leg curl - 110 2x10
5)Leg press
wide - 4 plates per side x 30
narrow low, no lockout, 2 plates per side x 30
06-01-2014, 08:46 PM
#129
Registered User
5/31 "pull"
1)Rack pull
High (mid-high thigh)
375x3
425x3
475x2x3
Mid (3" above knee)
375x3
425x3
475x2x3
2)Pullups (AMRAP in 1 minute)
set 1: 15 reps
set2: 13 reps
3)Deadstop DB rows (110) 2x10
4)SG rack pull (low) 225 2x10
5)Farmer's walks (1-lap, ~50 sec)
30s
40s
50s
60s
06-02-2014, 09:20 PM
#130
Registered User
6/2 "lower"
1)Squat (315) 8x2 [60 sec between]
2)Band hip thrust (1 blue band) 3x25-30
3)Lying leg curl w/paust
-up to 125 x 5
-100x10
4)Leg press, close stance no lockout
-up to 4 plates/side x 10
-2 plates/side by 30
06-03-2014, 08:33 PM
#131
Registered User
6/3 "push"
1)45 deg incline DB speed bench (stopped each set when reps slowed)
60sx10
65sx10
70sx8
2)45 deg incline DB bench
70sx5
75sx5
75sx7
3)Pushups
+30 lb vest x 7
+30lb vest and red band 2x5
4a)1-arm tricep pressdowns
60-30lbs (5-10 reps)
4b)side lying shoulder raises / standing raises
15lbs x 10
06-04-2014, 08:58 PM
#132
Registered User
6/4 "pull"
1)Rack pull mid thigh with shrug
225x5
315x5
365x5
405x5 [no shrug, paused]
-1-inch above knee, no shrug
315x5
365x5
405x5
2a)Pullup w/ 10 sec pause at top and slow negative
3x2
4th set, 1-long pause, followed by 5 slow eccentrics
2b)DB dead stop rows
60x5
80x5
110x10, 80x7 (drop set)
3)Offset farmer's walks (70/40) 3 sets
4)Farmers (40s) 4 sets (1:1 work/rest ratio)
06-06-2014, 06:12 PM
#133
Registered User
6/6 Lower
1)BB glute bridge
-up to 375x5
2)BB rev lunge to deficit
95x10
95x10 - (BW)x5-5-5 [drop set]
3a)Band kickback (blue) 2x10/leg
3b)Band walk (blue) 2x80'
4)Leg press, no lockout ~50-75 reps , including some slow concentrics
06-07-2014, 05:22 PM
#134
Registered User
6/7 "push"
1)DB bench
-100x3
-110x3x3
-100x6
2)DB high incl.
-60x5
-65x2x5
-30x16
-30x10
3)1-arm tricep pressdown drop set
60x6 - 40x6 -20x6
4)1-arm hammer curl drop set
40x8 - 30x8 - 15x8
5)1-arm rear dealt upright row drop set
25x12 - 15x12
6a)Tricep pressdown pump 4 sets
6b)Cable bicep curl pump 4 sets ***partial reps (no lockout) seem to be best here.
06-09-2014, 10:04 PM
#135
Registered User
6/9 "pull"
1)SG rack power shrug (2" above knee)
315x3
335x3
355x2x3
315x5 - 225x5
2)1-arm HS row
4plates x 10
4plates x 8 - 3plates x 8 - 2platesx12
3)Pulldown (60lbs) x 3x30 [Need to do pullup drop set next time to target lats more]
4a)facepull 6x15-20
4b)farmers
70s x 2 x 2 trips
30s x 4 by FAR
06-10-2014, 09:34 PM
#136
Registered User
6/10 "lower - light"
1)Band hip thrust - 2 blue bands 10,10,20
2)Squat
-up to 285x2
-BW x 30
-95x20
-135x15
-165x12
-165x5-5 (slow negatives)
3a)Band walks (green) 3x2 trips
3b)sumo squats (bw-25) 3x15
4)seated leg curl
120x10
40x~20 (slow concentric)
60x~20 (partials - no lockout)
5)Leg ext.
110x10
30-40x20 (slow concentric)
60x20 partials
06-12-2014, 08:36 PM
#137
Registered User
6/12 "push"
1a)DB bench (100s) 6,6,5 [no rest]
1b)Skull crushers (65) 6,6,6
2)DB arnold press (slow negatives)
-45x6
-55x6
-60x4
Drop set 50x6, 40,4, 30x6
3)DB incline bench
-was going for 100 reps total, but started too heavy
30s x 15-13-12-10 (1 min between)
17s x 25-15-10 (rest only the amount of remaining reps, ex: 25s when 25 remaining, 10s when 10 remaining)
4a)Tricep pressdowns (pump)
4b)Cable curls (pump) ---alternating explosive with slow concentrics.
06-13-2014, 09:29 PM
#138
Registered User
6/13 "Lower"
1)BB hip thrust
225x8
275x8
295x8
2)Rack pull (mid shin)
185x8
235x8
305x3-215x6-145x9
3)Reverse lunge (BW) 60 reps [rest as long as number of remaining reps, 20,15,10,10,5
4)Leg press (3plates/side) 100 reps [""] 30,20,15,10,10,8,7
06-15-2014, 05:17 PM
#139
Registered User
6/15 "Pull"
1)Assisted pullups (-40-60) 4x6 [pause at top w/squeeze]
2)Iso hold, then eccentric pullup (BW) 3x5
3)Rack SG high pull (225) 2x8
4)Seated cable row - SHRT method - (60 total reps) 30,15,15 *Next week, 75 total reps*
5)Bicep "pump" (15-20lb dbs) focused on either max contraction or constant tension
6)Tricep ext. (horizontal) 1x25
06-17-2014, 09:23 PM
#140
Registered User
6/17 "lower"
1)BB hip thrust (135) [60 reps] 20,15,10,8,7
2a)Squat clusters 5-3-2
135
185
235
2b)Band walks (green) 3 sets
3)1-leg split stance RDL (bw) [60 reps] 25, 15, 10, 10
4)Leg ext - narrow toes pointed in (40lbs) [60 reps] 30, 20, 10
5)Seated calf raise (45lbs) [60 reps] 20,15,15,10
06-18-2014, 09:01 PM
#141
Registered User
6/18 "upper"
1)DB arnolds
-up to 70s x 2x5
-50s x 10
2)Seated cable row
-up to 225x5
-165x10
3)DB bench (45s) [40 reps] 25,10,5
4)Pulldowns (90) [40 reps] 20, 10,5,5
5)EZ curls (45?- bar +10s) [40 reps] 15,10,5,5,5
6)Cable tricep ext. -horizontal (60?) [40 reps] 20,10,10
06-20-2014, 08:49 PM
#142
Registered User
6/20 "lower"
1)BB hip thrust
205x5
255x5
305x10
2)Lunges (70reps/leg) 25,20,15,10
3a)lying leg curls (50) 3x15
3b)DB GM or RDL (25) 3x15
3c)Band walk (green) 3 sets
06-22-2014, 04:57 PM
#143
Registered User
6/22 Upper
1)DB bench
100sx5
105sx5
110sx5
95sx8
2)Pullups
BWx5
+10x5
+20x5
180x8 [lat pulldown]
3)Arnolds (30s) 40 reps [20,10,6,4]
4)seated cable row (90) 40 reps [20,10,6,4]
5)Dead stop 1-arm cable sh. raise (20lbs) 50reps [25,10,8,7]
6)1-arm rope tricep pressdown (30lbs) 50 reps [25,10,6,5,4]
7)Peck deck (60lbs) 50 reps [25,10,8,7]
06-23-2014, 08:38 PM
#144
Registered User
6/23 "lower"
1)Barbell Hip thrusts (135) [80 reps] 30,20,15,15
2)Seated leg curl
70x10
100x10
140x10
3)1-leg ss deadlift (+10) [40 reps] 20,15,5
4)1-leg press (1plate per side) [60 reps] 25,15,10,10
06-25-2014, 09:14 PM
#145
Registered User
6/25 "upper"
1)DB high incline
70x5
75x5
80x5
2)1-arm DB press negatives
80x2
85x2
90x2
3)Seated cable rows (225) 2x7
4)1-arm HS pulldown negatives
2plates x 2
3plates x 2x2
5)DB bench (45s) [50 reps] 30,15,5
6)Pulldowns (90) [50 reps] 25, 15,5,5
7)EZ curl (bar+5s) [50 reps] 16,14,8,7,5
8)Horizontal 1-arm tricep ext (17.5) [50 reps] 25,8, 6,6,5
06-27-2014, 08:53 PM
#146
Registered User
6/27 "lower"
1)DB rev. lunge (+10) [40 reps] 15,10,10,5
2)BB glute bridge (225) [40 reps] 10,10,10,7,3
3)Lying leg curls (80) [50 reps] 20,10,8,7,5
4)Band walks [descending sets/rest]] (green}
5)Leg ext (60) [50 reps] 20,15,10,5
06-28-2014, 06:30 PM
#147
Registered User
6/28 "upper"
1)DB bench
110s x 6
110s x 4
95s x 8-2
2)Pullup
+20 x 6
+20 x 4
LatPull (180) x 10
3)Db arnolds (30s) [50 reps] 25,15,10
4)Seated row (90) [50 reps] 20,15,10,5
5)1-arm shoulder raise (15lbs) [50 reps] 15,15,10,10
6)1-arm overhead tricep cable ext (15) [50 reps] 20,10,10,10
7)1-arm hammer curl (15) [50 reps] 25,15,10
06-29-2014, 04:53 PM
#148
Registered User
6/29 "lower"
1)BB hip thrust w/slow eccentrics (155) [40 reps] 20,10,10
2)1-leg anterior reaching deadlifts (bw) [40 reps] 20,10,10
3)1-leg leg press (55/side) [40 reps] 20,10,10
4)1-leg leg ext. (20-30) 1x30
07-01-2014, 08:47 PM
#149
Registered User
7/1 "pull"
1)Rack SG high pull
-225x3
-275x3
Rack power shrug
-325x3
-375x3
Rack pull
-425x3
Rack power shrug
-275x2x5
2)1-arm HS pulldown negatives
-3plates x 5,3
Normal (2-plates x 10)
3)EZ curl (45)bar +30? [40 reps] 2:1 rest 10,10,5,5,5,3,2
4)Seated cable row (60lbs) [100 reps] 40,30,15,10,5
5)Old-time rows (10s) [50 reps] 25,15,10
07-02-2014, 10:10 PM
#150
Registered User
7/2 "push"
1)High incline db bench (80s) x 5,5,4
2)DB bench (80s) [40 reps] 2:1 rest, 12,8,6,5,5,2,2 [[[[Next time 3:1 rest ratio]]]]
3)BB shoulder press (50) [50 reps] 1:1 rest 15,10,8,7,5,5
4)1-arm tricep pressdown (40) [40 reps] 1:1 rest 10,10,8,7,5
5)1-arm pek dek (60?) 20-15-10-5
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