A- Box jumps…I don’t know how many sets, like 4-5 x 3 reps. kept increasing the height of the box until I missed the last rep and banged myself on the steps.
B- Front squats 2 x 5 @ 185
C- 1 leg RDL 40 1 x 10, 45 1 x 10
D- Pallof presses 2 x 10/side with 70
That’s it; pretty short AND sweet!!
DL
A- 3 board press 2 x 3 @ 225
B- DBs floor press 2 x 10 @ 70s
C- 1 arm DB row on bench 3 x 10/arm @ 70
D- Reverse face pulls 3 x 10
finished with some neck work on the ball; on the wall and on the ground.
DL
trained on Sunday because of the seminar in Boston yesterday.
A- Anderson squat 275 2 x 3…harder to focus on sitting back when you start in the bottom position; you always tend to drop straight down.
B- Deadlift 275 4 x 1…with speed and worked on perfect form
C- Decline 1 arm DB sit ups 3 x 8/side with 25
Finished with the leg screamer circuit: BW squats x 24, alternated lunges x 24, jump squats x 24 and chair against the wall for 20 sec. Then I did another set with just 16 reps of each, ’cause my legs were actually really screaming!!
DL
A- 3 way bench, 3×3 wide, mid and close grip each with 155
B- 1 arm DB military press 50 x 3, 55 x 3, 60 x 2, 65 x 2…the last 2 sets became more of a push press. This is still not a very good exercise for overhead ME; it’s just too hard to keep the trunk stable and prevent it from laterally bending.
C- Wide grip pull ups 3 x 8…if I remember correctly
D1- DBs shrugs 85s x 15, 80s x 15
D2- Neck on the wall with SB
E1- Green band pushdown 2 x 20
E2- Hammer curls 2 x…..whatever
That is it…feels like deload has already begun,
DL
A- Box squat vs green bands 135 3 x 2, 145 3 x 2, 165 x 2, 185 x 2…besides being a dumbass setting the bands on the bar, everything was good!
B- Front squats 135 x 6, 165 x 4, 185 x 3, 205 x 3, 225 x 3…I think. Did every sets with the straps held in front of me instead of holding the bar; I was hoping for my elbows and wrist to get some rest, but it’s actually my shoulders who took it all and that wasn’t very comfortable…but who cares!
C- 1 leg squat off box BW 2 x 8/leg
D1- Lying leg raise 3 x 12
D2- 45 degress back extension 1 x 20, 2 x 15
E- Around the world grip work with 2 x 25lbs plates. Did this 1 time on each side.
That was it…the week has got to end soon ’cause I am imposing a very important stress on my body with all this intensity and all this band work this week. Deload next week is going to be welcome!
DL
A- 2 board press vs double mini-bands 135 x 2, 155 x 1, 185 x 1, 195 x 1, 205 x 1, 215 x miss
B- BB floor press 185 x 4, 225 x 3, 235 x 2, 245 x 2 (miss)…did this with the fat gips as it was easier to rack/unrack the bar ’cause it was making it lower to get to.
C- 1 arm row on bench DB 85 2 x 10, 1 x 8/arm
D1- Reverse face pulls 3 x 12
D2- Push ups 3 x 20
E1- Neck flexion with 35lbs plate 2 x 10
E2- Neck extension with ball on the floor 2 x…that shit is hard…you need to get your whole body up with your neck alone; OUCH!
E3- Hammer curls 2 sets…FOR THE SHOW, BABY!!!
I AM DONE….and run down!
DL
A- Anderson squat…first 2 sets at 225 and 245…I think; then moved the pins up a notch ’cause I was really below parallel on the first set up. Then I did 265 x 1, 295 x 1, 335 x 1, 355 x miss and 345 x miss..which I was very close and should have done btw.
B- Reverse green bands DL (pins set 2 holes down) started with 315 x 2, then 365 x 1, 405 x 1, 455 x 1, 475 x 1 and 495 x 1 which I don’t know if I truly locked it up then one more time 495 x 1. Those last 2 sets were hard and I pretty sure my form wasn’t all that good. Anyways, still felt it a lot in my hams and my back is going to be sore.
C- Bulgarian DBs split squat 2 x 6/leg with 50s
D1- Pull through 3 x 10
D2- 1 arm DB decline sit ups 3 x 10/side with 25
D3- DBs farmer’s walk 3 x @65s, 55s, 40s…my hands couldn’t even open afterward!
DONE!
It’s friday night, no training before 2morrow morning, but I was going over my posts of August and September, and I was saying to myself: “tomorrow is week 3 of 4 weeks cycle, so I need to go ALLLL OUTT on my 2 ME lifts!!!” I NEEEED to miss on the last set; otherwise that’s too light. Period.
By writing it right now, I have more chances of remembering it 2morrow when it’s time to hit it. And now that it’s posted on my blog, I have to bring it!
BTW, I was a little more intense/aggressive in my pursue of strength in August and September; having serious training partners really do change a lot, and I mean A LOT of things.
Later,
DL
A- Bench 155 2 x 3 wide grip, 2 x 3 mid grip, 2 x 3 close grip
B- Standing BB military press 125 3 x 4
C- Pull ups 3 x 8
D1- DBs shrugs 3 x 15 90, 85, 80s
D2- PLate neck flexions with 25 3 x 10
D3- Green band pushdown 3 x 20
D4- Lateral neck flexions ball on the wall 3 x 10/side
I didn’t really do these last 4 Ds in superset; it was more of an alternating fashion between the 4. Finished with some band tractions as felt my left shoulder kinda tight.
DL
A- Box squat with purple bands 135 x 2, 155 2 x 2, 165 x 2, 185 2 x 2, 225 x 2….let’s screw it with the percentages; Ryan is smart. I’m gonna go for speed and increase the weight as long as it moves fast on DE from now on. It’s cool playing around with the westside template and pick the brain of my boys to get some new training ideas!
B- Sumo DL 225 1 rep every 30 sec. for 5 minutes
C1- Alternating reverse lunges BB 95 3 x 6/leg
C2- Towels RDLs 3 x 12 @ 145
C3- Lying leg raises 3 x 12
Finished with some seated hand grippers for 2 timed sets of 20 sec.
