M/E LOWER
WARM UP WALK (1/4)
DYNAMIC STRETCHING
SQUAT
bar x 5
135 x 5
225 x 3
315 x 3
365 x 3
405 x 1 (added belt)
425 x 1
425 x 1
KEYSTONE DEADLIFT
225 x 3
315 x 3
385 x 3
435 x 3
435 x 3
HANGING ABS
3 x 10
I skipped the 45* back raise because I didn't want to over do it. Everything felt great and I had minimal tightness. The only thing that did bother me was my left hip flexor wouldn't loosen up. Great to have everything go right starting out!
Mens Sana in Corpore Sano
4/30/10
Thursday, April 29, 2010
R/E UPPER
CG BENCH PRESS
bar x 10
135 x 10
185 x 3 x 10
CG LAT PULLDOWN
3 x 10
ROTATOR CUFF PREHAB
3 x 10
STRETCHING
ARM SWINGS
Didn't do the face pulls because my upper back is still really sore from Monday. I may have to switch things up at least for the next couple of weeks when my sleep is down. Also, no bicep prehab as I think it's a waste of time for now.
Mens Sana in Corpore Sano
CG BENCH PRESS
bar x 10
135 x 10
185 x 3 x 10
CG LAT PULLDOWN
3 x 10
ROTATOR CUFF PREHAB
3 x 10
STRETCHING
ARM SWINGS
Didn't do the face pulls because my upper back is still really sore from Monday. I may have to switch things up at least for the next couple of weeks when my sleep is down. Also, no bicep prehab as I think it's a waste of time for now.
Mens Sana in Corpore Sano
4/27/10
Tuesday, April 27, 2010
R/E LOWER
3/8 MILE WALK
DYNAMIC STRETCHING
ROMANIAN DEAD LIFT
135 x 10
225 x 3 x 10
PULL THROUGHS
3 x 10
(work up to 80 lbs)
SWISS BALL AB ROLLOUTS
3 x 8
TERMINAL KNEE EXTENSIONS
40 x 3 x 10
1/4 MILE WALK
MORE DYNAMIC STRETCHING
FOAM ROLLING
I had a slight low back pump, but it was remedied by some dynamic stretching and more blue heat.
I was supposed to do hip adduction/abduction but I think I'm gonna leave those off for now until I'm more confident about my hip holding up. Other than that, I felt great and was glad to hit my hamstrings really hard.
Mens Sana in Corpore Sano
3/8 MILE WALK
DYNAMIC STRETCHING
ROMANIAN DEAD LIFT
135 x 10
225 x 3 x 10
PULL THROUGHS
3 x 10
(work up to 80 lbs)
SWISS BALL AB ROLLOUTS
3 x 8
TERMINAL KNEE EXTENSIONS
40 x 3 x 10
1/4 MILE WALK
MORE DYNAMIC STRETCHING
FOAM ROLLING
I had a slight low back pump, but it was remedied by some dynamic stretching and more blue heat.
I was supposed to do hip adduction/abduction but I think I'm gonna leave those off for now until I'm more confident about my hip holding up. Other than that, I felt great and was glad to hit my hamstrings really hard.
Mens Sana in Corpore Sano
4/26/10
MEET PREP ROUTINE USAPL RAW NATIONALS 2010
Monday – Max Effort Upper
Bench Press (work up to max single, double, or triple)
Incline Dumbbell Press
4 x 5
Chest-Supported Row
4 x 5
Lat Pulldown
4 x 5
Rolling Triceps Extensions
4 x 5
Tuesday – Repeated Effort Lower
Romanian Deadlift
3 x 10
Pull Thrus
3 x 10
Hip Abduction/Adduction
3 x 10
Swiss Ball Ab Rollouts
3 sets
Terminal Knee Extensions
3 x 10
Thursday Repeated Effort Upper
Narrow-Grip Bench Press
3 x 10
Close Grip Lat Pulldown
3 x 10
Face Pulls
3 x 10
Rotator Cuff Prehab
3 x 10
Bicep Prehab
3 x 10
Friday – Max Effort Lower
Squat (working up to a max single, double, or triple)
Keystone Deadlift (heavy)
Romanian Deadlift
4 x 5
45* Weighted Back Raise
4 x 5
Swiss Ball Ab Rollouts
4 sets
Mens Sana in Corpore Sano
Monday, April 26, 2010
ME BENCH PRESS
WARM UP WALK (got sweaty)
DYNAMIC STRETCHING
BENCH PRESS
bar x 10
95 x 5
185 x 5
245 x 3
275 x 3
315 x 2
325 x 2
DECLINE MACHINE PRESS
4 x 5
CSR
4 x 5
CG LAT PULLDOWN
4 x 5
COOL DOWN WALK
MORE STRETCHING
I know it isn't much. The bench was off or something, that's why I stopped early. It felt heavier on my right side and my right arm was tight/sore in a few places, so I just quit.
I'm getting little twinges of pain in my low back just from sitting and it's making me pretty angry. I'm gonna hop on the foam roll tonight and then make sure I sleep on my side. Also, I have to change my routine up and then I'll try to post it on here for my records.
Keep on pluggin...
Mens Sana in Corpore Sano
WARM UP WALK (got sweaty)
DYNAMIC STRETCHING
BENCH PRESS
bar x 10
95 x 5
185 x 5
245 x 3
275 x 3
315 x 2
325 x 2
DECLINE MACHINE PRESS
4 x 5
CSR
4 x 5
CG LAT PULLDOWN
4 x 5
COOL DOWN WALK
MORE STRETCHING
I know it isn't much. The bench was off or something, that's why I stopped early. It felt heavier on my right side and my right arm was tight/sore in a few places, so I just quit.
I'm getting little twinges of pain in my low back just from sitting and it's making me pretty angry. I'm gonna hop on the foam roll tonight and then make sure I sleep on my side. Also, I have to change my routine up and then I'll try to post it on here for my records.
Keep on pluggin...
Mens Sana in Corpore Sano
4/25/10
Sunday, April 25, 2010
I AM CLEARED TO START MEET PREP!!! YEAH!
http://asp.elitefts.com/qa/default.asp?qid=119282&tid=
Mens Sana in Corpore Sano
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