Tuesday, July 22, 2014

Training log 7/14-7/20



7/14 - Rep lower

Ankle weight leg curls 3x12
TKE 2x12

box squat
225x15
250, 285, 315x1

body weight leg extension 2x10

rackable camber bar goodmornings 185, 225x8

7/16 - DE upper

185 9x3 with 60 pound of chain

bamboo bar 4x20
incline db extension 35 5x12

A1 band pushdown 3x20
A2 decline curls 30 3x12

swiss bar curls 3x18

7/17 - upper assistance

Deadstop barbell rows with 5 second lower 135 2x10, 155 2x10

upright rows 115 2x30
A1 side raises 5x15
A2 banded grenade rear fly 4x20

7/18 - ME lower (deload)

A1 roller hyper leg curls 4 plates 3x12
A2 roller hypers 4 plates 3x12

long strap hypers - Do sets of 8 and worked up to 11 1/2 plates adding 2 plates per set
Then a massive drop set. Do 12 reps and drop 2 plates. For a total of 60 reps.

Side bend pushdown 3x12
db stiff leg 100 2x12

7/20 - ME bench

Illegal wide bench 275x6, 295x6

A1 - close grip bench w/ 5 second lower 225 4x6
A2 - grey band pushdown 4x15

B1 trifecta (rear, side, front raise) 20 2x30
B2 trx rows 3x12
B3 hammer curls 353x10


Saturday, April 26, 2014

You need to follow her!

If you are not following my wife and her blog you are missing out. I don't post much on here but I do like to brag about my amazing wife at times. She is beautiful, strong, smart and a great mother.

This is her second post in her 52 Weeks of Awesome. This will get you thinking about where you store body fat, the possible reason and a way to fix it. Check it out at JuliaLadewski.com

So if you want to be more awesome go check out her stuff!


Friday, February 7, 2014

Relentless 8 weeks out and a big PR



1/26/13
Bench with Fat Gripz
225x3
275x3
315x2
335x1
350x1 - PR
360x1 - PR

band flys
band pulldowns
face pulls
tates
ez curls

1/27/13
Isometric deadlift -  I forgot to write it down but did get some video.



1/29/13
Speed bench against mini band
165 6x5
185x1
225x1

5 board
350x3
375x3
400x3
425x3
450x3

YTW
band pushdowns
band flys

1/31/13
band leg curls 4x10

Deadlift with plates raised 1 1/4 inch

445, 495x1
add briefs
535, 585 625x1
675x1
715x1 - With collars this is actually 726. PR



Sunday, January 26, 2014

Relentless meet prep 9 weeks out

Our HopeKid - Caleb 

If you would like to donate to hope kids please click here 


1/19/13
Bench press
225x5
275x3
315x3
345x1
360x2 (pr)

5 board
385x2
410x1
435x1
460x1
485x1 
Stopped since my 6 year old could not handle the board well enough. 

band pulldowns
facepulls
tates
ez curls

1/20/13
ghr x6,8,8
ghr situps 3x10

deadlift with plates raised 3 inches (deadlift for Caleb)
395x5
425x5
485x5
add belt
515x12 


stiff leg deadlift on 4 inch deficit335x8
355x8
405x6

serrano split squat

1/22/13

Speed bench + mini band
155 5x5
165x5

5 board
325x5
350x5
375x5
400x5
425x5

barbell ext on the floor
Chain YWT

1/24/13
Our new elitefts deluxe monolift, elitefts competition bench with added band pegs and face saver and platform for our R2 rack were delivered. We spent most of the day moving equipment so I took the day off. My knee has also been taking a beating so I decided a day off might be good. The swelling since has gone down some.  If you are in the Chicago/Northwest Indiana area and would like to visit or train with us, please leave a comment or contact me via www.Julialadewski.com.


Relentless meet prep - 10 weeks out



1/12/2014

Bench
315x3
345x3
add catapult
385x2
405x2
425x2
Shoulder was wonky so I cut it there. This might have been a record double with the catapult.

Band rows
catapult pull aparts
ez curls
tates

1/13/2014

GHR
3x8

situps on ghr
3x10

I opted to not box squat in favor for speed deadlifts with a sumo stance to get in some skill work that I need before Relentless.  Each set got better and more explosive. I need to overcome the apprehension and fear of pain.

425 2x1
475 5x1


stiff leg deads on 4 inch platform
315x6, 365x6, 405 2x6

Serrano split squats

(knee did swell from this but calmed down by morning) I will try and pull sumo every other week. 

1/15/13

DE bench 
60# of chain  205 9x3

4 board
300x3
325x3
350x3
365x3
385x6

brandford press
db cleans
barbell ext 

1/17/13
TRX leg curls 4x10

ssb goodmornings (band pulling forward)
205x8

round back band GM
singl eleg hypers
calf raise
side bends.

Tuesday, January 14, 2014

Relentless meet prep - 11 weeks out

11 weeks post op. Still trying to see wha tI can do, the volume I can handle and not totally destroy my knee in the process. I am still on the quest to deadlift 800 pounds.  I hope my body can make it to that point.

1/5/2014

Bench - 315x5

4 board
335x2
363x1
393x1
421x1
431x1 (pr)

side raises
dumbell front raise
Catapult pull aparts
band ext on GHR
band rows

1/7/2014
GHR 3x5

situps on GHR
3x8

Box squat
245 3x2
245 +60# chain x1
245+120# of chain x1

speed deadlift conventional
405 8x1

Serrano split squats
ghr deadlifts

1/8/2014

Speed bench with 60# of chain
185 4x3
205 4x3
225 x3
275x1

4 board
280, 300, 325, 345x5, 365x9


Ohpress swiss bar
135 x12, 12, 11

rolling db ext
60 4x10

bb rows
rear fly
db curl

1/10/2014
band leg curls
3x12

Deadlift with plates raised 3 inches
495, 535, 585, 605, 625x1 (pr)


band goodmornings


Monday, November 11, 2013

Training log 11/6/13 - 11/11/13

Training has been fairly low key for lower body so I have been splitting my upper body workouts in half and pushing the volume a little more on my lats and upper back.

11/6
3 board
245x5
265x5
280x5
300x5
318x8

speed bench with short mini band
155 6x5

db power cleans
20 2x20

v bar pushdowns
work up to 200x12 then a giant drop set.

11/7 assistance upper

chuck v pulldowns
170 6x12

trx rows
side raises
ez cable curls
db curls
band pull aparts
pulldown abs

11/9 @ mecca barbell

Work to 370x1 raw bench press
410x1 with metal catapult

add shirt
500 x2
545x2

tuck feet under to try out knee
500x3
545x3


11/11/13 lower body - First real squat work since my surgery

backward sled drag
1 plate 4x30 yards
1 1/2 plate 2x 30 yards

box squat (high box) with a foam pad
reverse light band
95x5
135 2x8

reverse hypers
5 plates 5x15

stork stance 5x

ankle weight leg curls
3x15

abs against the ghr