The last couple of weeks have been busy but now that the holidays are done I am back on schedule. My next meet will be March 19-20th at the APF IL state meet. My meet prep has started but I have shortened it down and will lift in whatever weight class I might be in that morning.
1/3/2011
Monday
Free squat
225×3
275×3
add briefs
315×3
365×3
405×2
add suit bottoms
455×1
straps up
495×1
545 3×1
pull throughs 150 5×12
fat man rows 3×10
leg raises 3×12
1/5/2011
ME bench
60kg x5
80kg x5
100kg x3
120kg x3
140kg x1
add 3 board
140kg x5
150kg x3
160kg x1
170kg x1
140kg x3
bb rows elbows out 60kg 3×10
elbows in 100kg 3×12
cable tri extensions 5×12
ext rotator 3×15
1/7/2011
Had windows put in yesterday so I had to make due at alternate site.
box squat worked up in doubles to 140kg and shut it down
stiff leg deadlift
140kg x5
160 x5
180 x3
200 x3
220 x3
235kg x3
ghr raised 10 inches and purple band x10, 10, 6 (4 bodyweight), 5 (5 bodyweight)
sidebends on assisted pullup machine 3×12
1/9/2011
Did speed bench for the first time in a while so I kept it lighter this week
135+mini 9×3
5 board with mini 225×5, 315×5, 335×3
low cable rows 3×12
back to back with
purple band face pulls 3×15
cable curls 3×10
1/10/2011
ssb goodmornings
135, 185, 225×5, 275×3, 315×3, 365×3 Form started breking down a bit. Felt it was best to stop there. see video above
hypers
short strap 230×8, 270 3×8
long strap hypers 320×8, 360 3×8
pulldown abs 130 2×10, 140 2×10
green band leg curls 4×10
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment