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