Wednesday, April 22, 2015

Redline Training W2/3 – More volume and iron therapy



This is week 2 of my Redline training but I did a week prior to starting the push. SO is this week 2 or 3?

4/13 dynamic effort lower
Short strap hypers – 200 2x15
Box squat – 235 5x2
Speed deadlift 405+60 pound of chain 20x1 (10 conventional, 10 sumo) Time of 10 min 15 seconds

A1 – pull through 100x12, 110 3x12
A2 – single leg alternating leg curl – orange band 4x15
B1 – short strap hypers 250x12, 295 2x12
B2 – band leg extension w/ 5 second lower   averagex8, strongx8, 8

4/16 AM dynamic effort upper
Dad was in the hospital on Wednesday and I was unable to get to the gym so I had to push this back a day later than normal. All went well and his procedure only took a few hours.
Elitefts shoulder saver bench press Up to 365x4
Swiss bar speed bench 225 9x5
Close grip bench against 60 pound of chain 305 5x1
A1 – JM press (reverse light band) to foam pad 255 x6, 5, 5
A2 – neutral grip pushdown 55 5x15

4/16 PM  upper assistance
This is my normal Thursday session but I had to push it to the afternoon because of the morning make up. This also allowed me to train with someone else and it was great to have Rob push me.
Dead stop dumbbell rows 100x10, 130 3x10
Tbar scap row and row 115 x 12/12, 125 3x12/12
Serrano arm complex 3x
Trifecta muscle round 20 2x

4/17 AM Max effort lower
 hips and low back were a little tight from the adjustment and back work the night before.
Long strap hypers 160x15, 205 2x15
Deadlift with plates on 4 mats. 425, 475, 515, 565, 605x1
Stiff leg deadlift standing on wood platform – 225x8, 275x8, 315x7, 365 3x8 (I am hurtin!)
That was all I had time.



4/17 PM  lower assistance
Reverse hyper long strap – sets of 8 until I got to 10 plates. Then did 1 drop sets.  10 reps with 10,9,8,7 plates. Stopped just enough to have partner remove the plate.

A1 - Glute ham raise 21’s – After the stiff leg deads in the morning this was a bad idea. 7 back raises, 7 glute ham raises from parallel, then 7 back raise+ glute ham raise.  3x
A2 – pulldown abs 3x12-15

I didn’t do any quad work and I really need it but again time was an issue. 

4/19 Max effort upper and pump city!
Fat gripz bench 225x5, 275x3, 315x1, 345x1, 370x1 PR, 385x1 PR - It was ugly but I finished it.

video

Overhead press - A weak area I really need to bring up.  155 x6, 6, 12
A1 dips - +25 poundsx8, +45x8, +90x8, 6, +45x muscle round - fail on last rep.

A2 Mag grip pulldown  130 5x15


B1 6way 10 x 2 muscle rounds
B2 hammer curls 2 sets after each muscle round

band pull aprts 3x30


An end to a good first cycle. I need to force myself to deload. Stress has been too high for me to run at this pace any longer. Weight is down 4-5 pounds. Holding body weight  between 240-241.

Been talking with a body builder friend and working on my physique.  I know shoulders and legs need much work but my back is not bad. So here is a bonus progress picture. DOn't mind the grown out mohawk and shaggy hair.


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