Archive for the ‘Uncategorized’ Category

Wednesday – ME upper

November 12, 2009

Foam rolling

mobility

A- 3 board press  up to 235  3 x 1, 245 x 1

B- Low incline DB press  80s  3 x 5….not too hard

C- 1 arm DB row  80  3 x 8/side

D1- Cable external rotation  3 x 10-12/arm

D2- EZ-B curls 3 x whatever + whatever….

Band tractions + band pushdowns  3 x  30

Monday – Lower body

November 10, 2009

Foam rolling

Mobility

Tested vertical jump and bounce drop jump 2day before training…

VJ: 25″

BDJ: 22.5″

A- Speed box squat  165  6 x 2

B- 1 leg squat off box  +15#  3 x 5/leg

C1- Natural GHR  2 x 5

C2- Reverse hypers (limited ROM)  BW  2 x 15

D1- BB antirotations  +20#  3 x 5/side

D2- DB shrugs  85s  3 x 15

LaX ball on pecs, biceps, levators and triceps + static stretching

No superset again because a lot of fillers………………………

Saturday – DE bench and extra upper body

November 9, 2009

Foam rolling

Mobility

A- Speed bench  155  6 x 3

B1- Parallel grip pull ups  +30#  3 x 4

B2- TRX push ups  3 x 6

C1- X pulldown  3 x 10

C2- Seated cleans 20s  3 x 10

Finished with one set of 4 random curl variations

Static stretching

Friday – Lower body

November 9, 2009

Foam rolling

mobility

A- Box squat  185 x 3, 205 x 3, then added 2″ to the box and 225 x 3, 235 x 3, 255 x 3

B- Deadlift  275 x 1, 295 x 1, 315  2 x 1

C1- TRX ab fallouts  4 x 10

C2- TRX chops  4 x 5/side

C3- TRX jacknifes  4 x 10…done this in a circuit fashion with no rest in between sets

Static stretching and I was fried (in a CNS way)…

Wednesday – benching with Ming

November 5, 2009

Foam rolling

Shoulder warm up

A- 3 board press   205 x 3, 225 x 3, 235 x miss on 3rd rep….soooo deceiving

B- DB bench  90s  3 x 5

C1- Seated pronated rowing  3 x 10

C2- Lateral raises  20s  3 x 10

D- TRX  I, Y, T’s  3 x 5/each

Did some crunches and burpees following Ming…..and of course good ol’ static stretches to finish

Monday – back at it

November 3, 2009

After  an entire week with the flu and another week doing silly bodybuilding split because of my low energy, I am back at it….and with the football season over and winning the league’s championship, I can now resume serious heavy lower body training…started this with a dynamic squat training.

Foam rolling

Mobility

A- Speed squat off box  165  6 x 2…speed wasn’t quite there, but let’s not forget I haven’t squatted in a while

B- BB step ups  125  3 x 5/leg

C- Reverse hypers (limited ROM)  +20# DB  3 x 12

D- TRX ab fallouts  3 x 10

E- Farmer’s walk  95s  3 x 30-40yards

Static stretching + LaX ball on pecs, triceps and levators

No supersets 2day, but did a bunch of fillers…

Saturday – TBT

October 17, 2009

Foam rolling

Mobility

A- Deadlift  315  6 x 1

B1- BB step ups  115  3 x 6/leg

B2- DB lat raises  3 x 8-10

C1- TRX inverted rows  3 x 8-10

C2- TRX ab fallouts  3 x 10

Lots of LaX ball on pecs, levators, biceps and triceps + static stretching lots of it as well….really love that new inferior capsule stretch for the soulder; does a lot of good!

Wednesday – TBT

October 15, 2009

Foam rolling

Mobility

A- speed squat  145  5 x 2

B1- Alternated incline DB press  70s  3 x 6/arm

B2- SB leg curl  3 x 12

C1- Low to high cable woodchops  3 x 8/side

C2- Cable scott curl  3 x

D- TRX YTWLs 2 x 5/each…lol that makes a lot of letters

LaX ball on pecs + static sretching

DONE!

Monday – Upper

October 14, 2009

Foam rolling

Mobility

A- 2 board press  245  3 x 1,  255 x 1

B1- Towel chin ups  3 x 8  BW

B2- Elevated feet push ups vs purple band  3 x 8

C1- Face pulls  3 x 12

C2- Hanging leg raises  3 x 10

LaX ball + static stretching

Saturday – Lower body

October 12, 2009

Foam rolling

Mobility

A- Deads  315  4 x 1, 335 x 1

B1- BB reverse lunges w/ front squat grip  95  2 x 8/leg

B2- Lateral raises  3 x 10-12

C1- Landmines  3 x 6/side  BB only

C2- TRX inverted rows  3 x 10

Some static stretching and that was it.