I was in Pittsburgh this morning and I wanted to get a bloodflow training in before leaving. I had a few bands, an air conditioner serving as a bench and the floor, so…
A1- 1 leg box squat 2 x 10/leg
A2- Push ups vs minibands 2 x 15
A3- Purple band face pulls 2 x 15
A4- Lying leg raises 2 x 12
B1- Purple band pushdowns 2 x 25
B2- Side bridges 2 x 45sec./side
B3- Mini band curls 2 x 20/arm
B4- Glute bridges 2 x 20
That’s IT…then hit 11 hours driving to get back home: GREAT!
DL
A- Bench vs doubled mini-bands 95 2 x 3, 105 2 x 3, 115 2 x 3, 155 x 2, 185 x 1
B- 4 board press 225 x a few, 245 x 3, 255 x 2, 265 x 2, 285 x miss
C1- Pull ups BW 3 x 6-8
C2- Reverse face pulls 3 x 12-15
D1- Inverted rows (supinated) 2 x 8-10ish
D2- Push ups 2 x 20
E- Neck flexions with 10lbs plate 2 x 15
The Very High Volume week is D-U-N-E! Now I’m gonna go get some rest, then I’m gonna need more food…and repeat until next Saturday.
I’m out,
DL
This DE session turned out in a real brutal ME for deads and squats.
A- Box squat vs purple bands 135 2 x 2, 155 2 x 2, 165 2 x 2…speed wasn’t all that good and my lower back was killing me (I think I was arching too much trying to sit further back). Then I dropped the bands to go for a few heavy singles… 225 x 2, 255 x 1, 295 x 1, 325 x 1 (which is my free squat PR btw). Felt a lot better when not arching too much on the way down and 325 was not all that hard.
B- Deads from a deficit (about 2-3″) 275 6 x 1, 315 x 1…then took the plates off to go from the floor and did 365 x 1 and 385 x 1. Form wasn’t all that good but the weight got up with not much resistance…we’ll see how I do with 405+ on the PRs…
C1- 1 arm DB decline sit ups 3 x 10/arm with 15, 20
C2- 45 degrees back extension with purple band 3 x 12-15
D1- SB leg curl + hip extension 2 x 12
D2- Ab pulldown 2 x 15
F**k grip training…I am totally, totally….totally run down; my CNS is destroyed literally!! This was a kick ass training….Rock on very high volume weeks!
DL
Believe it or not, I was sore in my TRICEPS from deadlifting on Saturday!! that’s a first time for me! I was heading for the bench to start my training with 2 board press, but the 2 benches were taken…monday = pecs day for most gym goers after all, so I ended up on…
A- Incline bench up to 225 2 x 1, 235 2 x 1, 245 x 1 (but I suspect Johnny Baloney touched the bar….) so I went for 255 and missed miserably!!
B- 4 board press 225 x 5, 245 x 3, 255 x 2, 265 2 x 2 (…with a little help from Boudreau, which I was a good spot this time) and immediately after did 225 x max out = 5. On this exercise I really felt the triceps having a hard time to lockout the bar (probably because I was sore), but it wasn’t all that bad either. I may do some more 4 board on thursday…
C1- Pronated rowing 3 x 10 @ 135
C2- Lateral raises 3 x 10-12 20, 25, 20
D1- BB shrugs 185 2 x 15
D2- Ball on the wall front + side x15 each for 2 sets
E- mini-band curls 2 x whatever/arm
F- double mini-band pushdown x 100s
That was it. I was feeling my CNS pretty drained out, which is a good thing for now. I’m still trying to eat real BIG this week to try and pack a few pounds to help my bench and squat on the PRs; I’d like to get close to 220, actually 212-214. We’ll see how it goes, but it’s only Monday I already felt bloated all day…but I’m still pushing to get food in!!!! haha.
This is “very high volume” week take II before the PRs; hopefully this one is going to be the good one and I won’t get injured on the way….
A- Parallel box squat VS green bands 185 x 2, 205 x 1, 225 x 1, 245 x 1, 265 x 1. Then added 2″ to the box and 285 x 1, then took the box away and free squat vs bands 225 x 3, 245 x 2, 265 x 2:
…with the rests and stuff it tooklike forever!
B- Rack pulls 3-4″ bellow knee 315 x 3, 365 x 1, 405 x 1, then brought the height up a bit to try 415 which I missed, and brought it up again to about knee height to get 415 x 1. Finished with 315 to failure and stopped after 6 clean reps. The difference between 405 and 415 was HUGGGEEEEE!! I couldn’t believe it!
C1- Green band pullthrough 3 x 10-15isshhh
C2- 1 leg squat off box 3 x 8/leg
C3- Ab rollout 3 x 10….this circuit was so much cardio! wow!
Grip stuff with 1a.plate pinches 3 x whatever 1b. 2 fingers hook hold on the BB with 135 and 155 for 2nd set which I held for time.
Last but not least…I beat Mat on a BB curl hold contest!! YEAHHH!
I’m off to my sis’ Bday…Happy Bday Caro!!
A- Speed bench 135 2 x 3, 155 2 x 3, 185 2 x 3
B1- Clean + press 115 3 x 4
B2- Pull ups 3 x 6
C1- Purple band pushdown 2 x 25
C2- Purle band face pulls 2 x 15
D1- Neck flexion with 10lbs plate 2 x 15
D2- DB shrugs 2 x 15 @ 85
I’m gonna need more lockout work before the PRs ’cause I haven’t done any in a while. After my training was done I felt tired, not exhausted…but tired. That’s it!
DL
A- Box squat 185 2 x 2, 195 2 x 2, 205 2 x 2
B- Close stance low box squat 185 x 5, 205 x 5, 225 2 x 5…I’m starting to absolutely love this exercise as it hits your spinal erectors HARD, and is pretty exhausting. It forces you to develop a lot of power in a low position and explode out of the whole…I love it.
Then I just did a little circuit: 1a. sled draggin, 1b. 1 DB walking lunges with 40, 1c. Stairs. Did that cicuit twice and had WAYYY enough. then,
C1- Pullthroughs 3 x 15 @ 140, 150
C2- Random ab work…
D1- Machine grippers 1 hand a time 2 x 20 sec./hand
D2- 3 plate pinch with 10lbs plate 2 x 20 sec./hand
E-N-O-U-G-H!
A- Fat grip BB floor press 245 x 1, 255 x 1, 265 x 1, 275 x miss
B- DBs bench 100s 2 x 6
C- 1 arm DB row 80 x 8/arm, 85 2 x 8
D1- Neck work with ball on the wall front + sides 2 x 15ish/each
D2- Purple band pushdowns 2 x 30
That is it.
DL
A- Hanging weight box squat (playing with box height). Long warm up up to 345 x 1 @4″ above parallel, 365 x 1 @4″, 375 x 1 @ 4″…then the idea was to drop 10 lbs along with 2″ of box height until parallel, but tried for 365 x miss. So I decided to stop there…the weight didn’t even feel heavy I probaly just warmed up too much…anyways NO EXCUSES, I choked it!
B- Deads of the floor 315 x 1, 335 2 x 1, 365 3 x 1…that’s been a while since I’ve done straight deads off the floor and the 1st time since my back injury, so I couldn’t wait to see how that was going to be. Turned out pretty good and even 365 didn’t feel really heavy, so I think it’s looking good for a 400+ PR
C1- BB reverse alternating lunges 95 3 x 8/leg
C2- Green band pullthroughs 3 x 12
C3- Ab hold on roman chair 3 x 30 sec.
And that was it. Didn’t do any grip work ’cause I did not have time to, but I really need to work on that in the next few weeks ’cause I almost dropped 365 on the DL because of my grip strength….I’m gonna be pissed if I miss a PR because of my grip.
didn’t feel like doing speed bench. so:
A- Standing BB military press 115 x 5, 125 x 4, 135 3 x 3
B1- Power cleans 115 3 x 5
B2- Pull ups 3 x 6-8
C1- Push ups vs mini-bands 3 x 15
C2- Inverted rowing 3 x 10-12ish
D1- Purple band pushdowns 2 x 25
D2- Mini-band curls 2 x 15/arm
E- Neck flexions with 10lbs plate 2 x 15
DONE.
