Monday – ME Bench

A- 3 board press  255  3 x 1, 265  2 x 1, 285 x 1, 290 x miss…..I was feeling good and did lift 285 although it was my second CNS intensive training in just about 24 hours.

B- Steep incline DB press vs mini band (looped around my back) 60 x 6, 75 x 4, x 4, x 2…after my third set I was feeling pretty exhausted and I was kinda sore in my low back from yesterday’s training, so I went to drop the DBs on the floor and didn’t do it with good form ’cause of my back and then…WHAM, that shock in my back. It’s like 10 hours later and I am in pain. As of now, I don’t know how bad it is, if it’s a herniated disc or just a pain that will disapear in the next few days; but I can tell it’s the first time a back pain is so intense. We’ll see how the next few days are going to feel and I don’t know how it’s gonna affect my training, but I probably won’t train wednesday….

I still managed to finish my training with some light stuff. I did a few sets of machine seated rows with the chest supported, lateral raises and SB push ups. I alternated between the 3 and that was it. More on my back condition in the next few days…

Sunday (?!) – ME Squat (Very high volume week)

…Yeah training on Sunday because Thursday’s evening, well…got outta control to say the least. Didn’t feel like Saturday would have been a productive squat day. So here we are…

A- 2″ above parallel box squat (briefs + belt) up to 335 3 x 1, 345 2 x 1, 355 x 1, 375 x miss, felt like I was so close…

B- Pin pulls against double mini-bands (belt) 275 x 2, 315 x 2, 335 x 2, 365 x miss

C- Lunges on 6″ box 95 x 8/leg, 115 x 8/leg

D1- Back extension vs green band 3 x 12

D2- 1 arm decline sit ups 3 x 8-10/side with 25lbs DB

E- Plate pinch with 3 10lbs plates 2 x 20-25 sec./hand …for thumb strength

I’m done; training was hard and that’s perfect! The worst thing ever happened today as the gym I train at during the week end got rid of the only power rack they had!!!!! Damn…this means no more pin press, or reverse bands stuff. This is the single worst thing they could ever do…There wasn’t enough space for the 2 (yes 2!) Smith machines).That’s just a load of crap. Period.

DL

p.s. I’m pissed off

Wednesday – DE TBT

I finally decided to combine my 2 DE days to get a little rest to be all fresh to go balls on the wall with my high volume week that is starting this Saturday; of course Ihad to cut back on volume a bit. On a side note, I am going to use all my gears on my main lifts to be used to it as much as possible for the PRs.So…

A- Close stance low box squat (briefs + belt) 155  2 x 2, 175  2 x 2, 195 x 2…speed was surprisingly good for this box height. Then just did 225 x 2 with moderate speed.

B- DL with 2″ deficit (belt)  225  5 x 1

C- Speed bench (wrist wraps)  135  2 x 3, 155  2 x 3, 185 x 3

D- 4 board press (wrist wraps)  225  2 x 6

E1- Neutral grip pull ups  2 x 12

E2- 45 degree back extension  2 x 20

E3- Push ups  2 x 20

Finished with some band tractions and lots of stretching which felt good. The last stretch before PRs is heading up…I can’t stop thinking about it and planning it like this was a real PL meet; I know this is just a PR session with a few buddies and that doesn’t mean the whole world, but I still like to think of it as a big meet so it gives me a bigger motivation in my training and it puts me in a more competitive mindset (which is good btw). So…

I’M GOING AAAALLLLLLL OOOOOUT next week, and watch out march 8th: HERE I COME!!!!!

DL

Monday – ME bench

A- 3 board press 245 x 1, 265 x 1, 275 x 1, 285 x miss

B- Steep incline DBs press 65 x 8, 70 x 8, 75 x 5

C- Pronated rowing 2 x 15 @ 120

D1- Reverse face pulls 2 x 15

D2- Neck flexions with 25lbs plate 2 x 10

That’s it. My elbow started to feel some pain as well as my shoulder. I think I am going to take it easy for the DE trainings this week. I might even do a 2 in 1 to be sure to be all set to go for my last high volume week before the PRs day. More on this comes wednesday…

DL

Saturday – ME Squat (Med volume week)

Training with Hugues on this EARLY saturday morning…well, 9h30 IS early for a week end training!

A- Box squat 2″ above parallel  315 x 1, 335 x 1, 355 x 1, 365 x 1

B- Pin pulls from about mid-shin  315 x 2, 365 x 2, 415 x 1…got it after screwing up on first attempt.

C1- GHRs on BOSU (I should film this one)  2 x 8

C2- 1 arm decline sit ups 2 x 8/arm with 25

C3- 1 leg bulgarian squat with 45lbs plate held on chest 2 x 10/leg

D- Lever bar work (which was actually a body bar)…did 2 sets of a few different lifts.

That is IT!

I’m out,

DL

Thursday – DE bench

Wanted to bench with the mini-bands, but turned out I forgot them home…So:

A- Ballsitic bench (Hamer style)  95 x 3, 105 x 3, 115  2 x 3, 125  2 x 3, 135  2 x 3

B- BB floor press  225  2 x 3, 235 x 2, 245 x 2

C1- 1 arm DB snatch  50 x 6/arm, 55 x 6, 60 x 5

C2- Wide grip lat pulldown  135 x 12 then 2 x 10

D1- Seated row to neck  2 x 12

D2- Purple band pushdown  2 x 25

D3- Seated cleans with 20s 2 x 10-12…I think

E1- Neck work ball against the wall front + sides x10/each  2 sets

E2- Mini-band curls 2 x whatever…

DONE.

DL

Wednesday – DE squat (or the throw up training)

A- Speed box squat with purple bands 135  2 x 2, 155  2 x 2, 175  2 x 2, 205 x 2, 235 x 2 …speed was freakin’ good until the last set with 175 which is pretty good.

B- RDL  225  4 x 6…way easier with mixed grip

C- 1 leg squat off box 2 x 6/leg with 10lbs DBs

D1- Oly squat  2 x 20 @ 135…this is sick AND way too many reps for me!

D2- Kneeling side chop  2 x 12/side

D3- plate pinches 2 x 20 sec./hand with 3 10lbs plates

That is it…the 20 reps sets of squat were just too hard! I felt like I was about to throw up for like 20 minutes after the training. Luckily, my client didn’t show up.

DL

Monday – ME Bench

A- Incline bench press  225  3 x 1, 235  2 x 1, 245 x 1

B- DBs bench  100 x 5, 105 x 5, 110 x not much, let’s say 1 and 1/4 for the record….but TUT was like 20 sec; haha! Finished with maxing out on 90s and did no more than 6.

C- Seated rowing with pronated grip  3 x 10 @ 135

D1- Reverse fly face lying on a bench  3 x 12 with 15s

D2- Neck flexions with 25lbs plate  3 x 10

Enough for 2day; I think I did hit the high volume standard for 2day.

DL

Friday(last week) – DE bench

A- Speed bench with a slow 3 seconds eccentric  155  3 x 3,  165  3 x 3

B- BB floor press worked up to 3 x 3 @ 225

C1- Wide grip lat pulldown  3 x 10

C2- 1 arm DB snatch  2 x 6/arm with 50, 1 x 6 with 55

D1- DBs hammer curls  40s x 8, 35s x 8, 30s x 8

D2- Purple band pushdowns  3 x 20ish

E1- Ball lateral flexions on the wall 2 x 10/side

E2- DBs shrugs with 85s 2 x 15

That is all if I remember correctly.

Saturday – ME squat

A- Hanging weight box squat  295  3 x 1, 305  2 x 1, 315 x 1

B- Reverse band deadlift with purples  315  2 x 1, 365  2 x 1, 405  2 x 1

C- BB step ups  105  3 x 8/leg

D1- Ab rollout  3 x 10

D2- Grip stuff 3 x 20 sec.ish….looped a towel in 2 x 45lbs plates +10 and held for 20sec.

That is it. Didn’t feel my best on the squat 2day; box felt oh so low…

DL