29 July 2010

ME Lower - 29.07.10 - Aspire

DL Stance Concentric GM... 20x2x3 / 60x3 / 80x3 / 100x3 / 120 / 140 / 160 / 180 / 190 / 200

Squat Stance Concentric GM... 100x3 / 130x3x3

Snatch Grip SLDL... 100x3 / 140x3 / 180x3

Straight Bar Suppnated Low Row... up to 93x3x10

Lying Leg Raises... 5x10

Hyperextensions... bwx2x10 / +5x2x10 / +5x10..bwx5


GM's set to height where bar would be just below knee, felt really ****ing hard but looks ok in vid.

hypers killed me as did abs, really like both of these movements. PC is abolutely shot.

also played with a manta ray tonight, not ideal for me, bar was moving everywhere as i couldnt get it to sit nicely on my traps.

28 July 2010

DE Upper - 28.07.10

Reverse Band Floor Press *...60x2x3 / 90x10x3

Ultra Close Grip Floor Press... 90x3x10 / 90x8F10

BB Row... 90x2x10

Facepulls... 25x4x10

Pushdowns... 25x3x10
SS
Rev. Flyes... 12x3x8


*-20k at chest.

saved my lower back on the rows as doing my ME GM session tomorrow instead of friday. nearly got pinned on the 7th rep of cgfp had to pause for a good 10 secs before pressing it out, tri's and delts fried!

27 July 2010

DE Lower - 27/07/10

Squat + bands*... 20x2x2 / 60x2 / 100x3x2..100x3x2..100x3x2

ITH Front Squat Anderson... 60 / 100 / 130 / 150

Standing Abs... 20x2x10 / 25x3x10

* no idea of tension, i'd have a guess at 10-15k hence the drop <50%. up to 50% next time. did rest pause, so 3 sets back to back with 30s rest only, though i think this is too much, checked the WSBB blog and they did 10s so need to see what the leeway is with rest-pause. andersons to replace speed deads as i couldnt be arsed to **** about to adjust the pins so i could pull, damn i need a bigger shed, or a gym membership.

24 July 2010

Extra Bits - 24.07.10

Tricep Pushdowns... 20x5x10

Facepulls... 20x3x12

Just playing with my new pulley system between cleaning the garden. much more resistance than a machine pulley.

23 July 2010

ME Upper - 23.07.10 - Aspire Fitness

Reverse Band Bench...* 60x2x3 / 80x3 / 100x3 / 120 / 130 / 140 / 150 / 160 / 150x2 / 140x3

Reverse Band CG Bench...* 100x15 >5m rest> 100x12 >5m rest> 100x9

Tate Press... 22.5x15 / 22.5x15

DB Row... 60x2x10

Low Row... 75x3x10

Snatch... 30x3x1 / 70 / 70 / 75 / 80 / 90ish / 90F / 90F

Reverse Flyes... 10x2x10
SS
DB Shrugs... 50x2x10

Hyperextension... 3x12


*20k deload at chest

benching was fun, really good exercise to overload the triceps, gona use this one regularly, changing the tension when i can grab the spare spotter bars. 160 was really slow for all of lockout so daren't go higher.
db rows done strict, hence low reps used low row to pump the wings up. snatch for shits and giggles and to work traps.

21 July 2010

ME Lower - 21.07.10

Paused Anderson Back Squat +10k chains... 20x2x3 / 60x2x3 / 80x3 / 100x2 / 120 / 140 / 160 / 180 / 190 / 200

Zercher off pin (10) +10k chains... 60x3 / 100x3 / 140x3x3

Suppntd BB Row... 100x3x8

Decline Abs... +5x3x12

pleased with squats, maybe 5k more at a push, who knows, didnt want to push it today though. most at this height before was 185 bar only, so progress made there.

20 July 2010

DE Upper - 20.07.10

Floor Press +band... 60x2x3 / 85x10x3

thats it, long day at uni coupled with **** all food left me really not in the mood to train, will add lat and upper back work onto tomorrows ME lower.

16 July 2010

DE Lower - 16.07.10

Squat + 10k chains... 20x3 / 60x2x3 / 80 / 100 / 112.5x12x2

DL +band... 60x3x1 / 80 / 100 / 130 / 150x6x1

Swings... 40x10 / 50x3x10

Lying Bench Leg Raises... 4x10


raises were a sudden epiphany as i was lying down after the swings, damn bloody good they were. swings and raises done as follows..

14 July 2010

ME Upper - 14.07.10

Close Grip Triton Floor Press* +10k chains...20x2x3 / 60x2x3 / 80x3 / 100x3 / 110 / 120 / 125F / 125F

Close Grip Triton Floor Press +10k chains...100x3 / 120 / 130 / 135F / 100x2x3

Triton Lying Extensions +10k chains... 40x6 / 50x5x6

BB Row... 60x6 / 100x6 / 130x3x6

Chest Expander... #2x2x20
SS
DB Curl...
12.5x2x15


* first grip setting was too close, i checked on camera and my elbows were not underneath the grip so i moved the handles out to the next setting ~2" and built back up, made a big difference.

couldnt be arsed with accessory stuff after all the fiddling about so just did a quick high repper with no rests.

12 July 2010

ME Lower - 12.07.10

Sumo Deadlift... 40x2x1 / 80x2x1 / 120 / 160 / 190 / 210 / 220F / 220 (PR)

Walking Barbell Lunges... 20x8 / 40x8 / 40x2x16

Landmines... 10x10 / 15x10 / 15x10


so more than 200, which is all i expected really. failed the 220 once then told myself to pull back and push out and it went, albeit slowly. lunges killed me off, as they do.

11 July 2010

Extra Session - 11.07.10

Triton OH Extension... 40x4x10
SS
Wide Grip Triton Curl...
40x4x6

Banded triton row... 40x3x20

Pushdowns... 2x33


main concern of extra workouts is my bench press, hence tricep work, biceps just for balance.

9 July 2010

09.07.10 - cont...

Chest Expander... #3x3x10
SS
DB Hammer Curl... 16.5x310

Reverse Flyes... 12.5x15 / 12x5x10 / 12.5x8

Snatch Grip Shrugs... 100x3x10

Band Upright Rows... 2x30

DE Upper - 09.07.10

Close Grip Floor Press + band... 60x2x3 / 85x10x3

Oly Bar JM Press...
60x5x6

Chest Expander... #3x3x10
SS
DB Hammer Curl... 16.5x2x10


meant to do lats but abs were to ****ed to row anything worthwhile, rollouts kill me off.

7 July 2010

DE Lower - 7.7.10

SQT... 20x2x6 / 60x3 / 80x3 / 105x12x2

DL + band... 105 / 130 / 150x6x1

Swings... 30x10 / 40x3x10

Rollouts... 3x6


squats with one minute rests, deads with 45s rests.

swings are a new fave of mine, and quite easy, prob load up 50 next time. gona grab my mats tomorrow so i can do box squats for dynamic day in future.

5 July 2010

ME Upper - 05.07.10

45 Incline Press... 20x2x6 / 40x6 / 60x3 / 80x3 / 100 / 110 / 120F / 115 / 117.5F / 85x2x6

Tate Press... 27.5x2x10 / 25x3x10

T Bar Row... 80x3x6

Facepulls

Shoulder Raises & Reverse Flyes

Guns & Pushdowns



pretty pleased with the press, wasnt expecting to get past 100 tbh. tates also good

2 July 2010

ME Lower - 02.07.10

Squat Stance Concentric Good Morning... 20x2x3 / 60x2x3 / 100x3 / 140x3 / 160x3 (PR) / 165x1F3

RDL... 100x3 / 140x2x3

DB Swings... 25x5x20

Landmines... +10x3x10


165 was not going, the single rep was a struggle, would've prolapsed had i pushed any more. swings most definately a staple now.