TWIT This week in training Dec 13- Dec 15 2010

Monday Dec 13

Max effort lower

Suspended good mornings with straight bar. Sorry about the weights being in kilo’s. The wifes place only has bumper plates. Used a wide stance

60kgx5, 80kgx5, 100kgx5, 120kgx5, 140kgx3, 160kgx1, 180kgx1, close stance 140×3

I tried to be super strict on these and not rock into them. Still not sure what way is better for max effort.

ghr raised 8 inches 4×10, 2×5

pull throughs 4×12

pulldown abs with green band – feet staggered 4×20

neck harness 35 2×12


Wed Dec 15 2010

Max effort bench

Camber bar bench to 2 board
135 2×5
185 2×5
225 x 3
add 2 board
275 x 1
295 x 1 slow off the board but no pain. Still about 10-12% down from my best but thins are moving along

Oh press
135×5 - a little pain
145×5 - less pain
155×5 - almost none
185×3 - wow that was hard

db rows 110 4×12
lying tates 60 5×12
db powercleans 15 3 x 12
ez bar curls ?
lying ext rotator 10 2×12

Training log with video

Friday Dec 3

Speed squat with green band 275 3x2, 315 3x2

speed deadlift sumo
with monster mini 315 2x1,
add 2 set of chain 315 6x1
conventional 315 w/ monster mini 2x1



Green band leg curls x50
short strap hypers 180 3x12
decline situps 50 4x10


Sunday Dec 5

Bench 225 2x5
neutral grip pull ups 5x5
dips 3x8
y + t 4x12 each way
barbell curls - till pumped

My shoulder held up pretty good this week and I have little pain pressing. I still have some pain right after a set of squats but I hope with time it goes away.

Training log update.

Things are coming around for the meet on the 25th.

Sunday 4/5/09
bench 135, 185, 225, 275, 315x2, 335x2, 355x1, 375xmiss
add shirt 405 2 boardx1, 455 1 boardx1, 495xtouch with head raise x1

rotator bar pulldowns 5x12
rotator bar face pulls 4x15
pushdowns 5x8

Monday 4/6/09
Speed squat with ssb 335 7x2
Speed deadlift 505 7x2



http://www.youtube.com/watch?v=i4Mz1JDESHo

Roller reverse hypers 140 x10, 190 4x10

Afternoon session
green band pull thrus 5x12 with 15 seconds between sets

situps on ghr 25 4x10

sled drag 2 plates with straps held behind knees 2x200ft

backward drag 3 plates 2x200ft

Training log update

The last few weeks have been pretty busy and crazy for me so I apologize for not keeping up on my log. To catch you up I had a visit to Westside barbell the weekend of the Arnold where I pulled 585 off pin two against quad monster mini bands using a conventional stance. We did two weeks of a blue band and then deloaded thinking we were going to do circa max.

We changed the meet that we are doing so we are scrapping circa max since we are not squatting at this meet, but wil still push up our speed work. So here are the last few workouts.

3/6
Friday at Westside

Pin 2 rack pulls against quad monster minis. Conventional stance
135, 225, 315, 365, 405, 455, 495, 545, 585x1 started to loose my grip at the top
605xmiss

reverse hyper with extra traction. 3x8
hyper with weight behind feet 3x8
glute hams 2x8


afternoon
gravity crunch, more glute hams, kettlebell swings working up to 40kg 2x12

3/11

Deload upper

db bench 40, 60, 80, 100 2x12
face pulls green band 2x12
tates 40 and mini 5x12
prowler walk 2 plates each side 2x 50 steps


afternoon
curls
pulldown abs
pull ups

3/13

Max effort lower deload week

hamstring goodmornings 135 2x8
poor man back attack 4x12
side bends 80 4x12
sled drags 3 plates 10x100ft

3/15

Max upper deload
Illegal wide bench 135, 185, 225, 275x6
bradford press 135 4x8
Fat DD t bar rows 3 plates 3x12
Rolling dumbell extensions on the floor 40 2x8, 50 3x8

3/16

Wife went back to work today after materninty leave so I had to cut my morning workout short.

SSB with purple band over plates. 365 5x2
deadlift with plates 1/2 inch lower than feet 245, 335, 435, 475, 525, 565, 615x1 First time deadlifting in this suit and not bad. Still a little beat up from last couple of weeks.

pull thrus 4x8 130-150 and some added tension with a mini band.


Afternoon

Done in a circuit 3 times

reverse hypers short strap 330 3x12
overhead keg lunges 3x6 each leg
judo throw pulldown abs with green band 3x8 each side



belt dragging 3 plates and a quater 10x100ft

3/18

Speed bench 185 and mini band 9x3

db press 80x12, 100x12, 12, 20 ties a rep record for 3 sets. If I would have know I would have done one more.

pull ups x5, 4, 4, 3 all different grips

tates with mini band behind back. 45x12, 50 x12, 12, 12, 10

piston face pulls - purple band each hand 3x15

bb curls 70 3x12


Afternoon
shoulder traction
external rotators 3x15
pushdowns 2x12
foam roller situps 2x12 8kg kettlebell each hand

3/20

Deadlift standing on 2 inch plaform
135, 225, 275, 315, 365, 405, 455, 495, 545, 595, 615x1

Video of pulls and good mornings.
http://www.youtube.com/watch?v=k6blEpN6wBY

camber bar goodmornings 225x8, 315x8, 405x6

green band leg curls single leg 3x12

pull down abs 3x12

3/21

3 board bench with 3 chain per side. 135, 185, 225, 275, 295, 315, 335x1

far bar 6 board 275, 315, 365x8, 405x6

bradford press 95, 135, 155 2x8

t bar rows with fat DD handle 135 4x12

dumbell extensions on floor 50 5x10



That should bring you up to speed. If you have any questions about my training send me a message. Thanks.

Training log update

2/25/09 Speed bench

Speed bench 2 chain 185 6x3
Pin press while laying on floor 225, 315, 405, 455, 495x5
incline JM press 185 2x6
dumbell overhead press 50 2x15
fat man rows against mini band 4x8
hammer curls 4x8




2/27/09 Max effort lower

Free squat 145, 195 add briefs, 255, 345, 395, 435, add suit straps down, 545, 635x2, 685 2x2

Here is the video of todays squatting.



rackable camber bar goodmornings 135, 225, 315, 405x6, 315x8
poor man back attack 2x12
superset with short strap hypers 140 2x20


Afternoon session
16kg kettlebell front squats with heels elevated 2x8
side bends 80 4x10