Day 5 week 8
WARM UP
BENCH PRESS
45/95/135/185/225/225/225 x 5
MACHINE ROWS
4 x 10
*last two sets heavy
MACHINE CURLS
3 x 10
I hate not taking heavy weight...
Mens Sana in Corpore Sano
5/14/11
5/13/11
EXTRA SESSION/BODYBUILDING CRAP
Day 4 week 8
PLATE LOADED CSR
5 sets of 8
SHOULDER DISLOCATES W/ MINI BAND
5 and a pec stretch
LAT PULLDOWN
1 set of 8, 4 sets of 10
MACHINE OVERHEAD PRESS
4 sets of 8
MINIBAND PUSHDOWNS
3 sets of 15
Chris had to take a rain check on benching because of some work deadlines. Totally understandable. I'm still not sure what changes are coming to our little "crew" over the next month. However, we will be getting in our bench press deload tomorrow.
In other news, I spoke with Michael Cartinian of Big Iron Gym in Omaha NE tonight. I'm not sure, but sometime in the near future I may be employing him to write my training programming. We'll see what happens. It may be prohibitively expensive, and it may be a bad idea if my training gets erratic with our "new arrival" who is due soon.
Mens Sana in Corpore Sano
PLATE LOADED CSR
5 sets of 8
SHOULDER DISLOCATES W/ MINI BAND
5 and a pec stretch
LAT PULLDOWN
1 set of 8, 4 sets of 10
MACHINE OVERHEAD PRESS
4 sets of 8
MINIBAND PUSHDOWNS
3 sets of 15
Chris had to take a rain check on benching because of some work deadlines. Totally understandable. I'm still not sure what changes are coming to our little "crew" over the next month. However, we will be getting in our bench press deload tomorrow.
In other news, I spoke with Michael Cartinian of Big Iron Gym in Omaha NE tonight. I'm not sure, but sometime in the near future I may be employing him to write my training programming. We'll see what happens. It may be prohibitively expensive, and it may be a bad idea if my training gets erratic with our "new arrival" who is due soon.
Mens Sana in Corpore Sano
5/12/11
DEAD LIFT
Day 3 week 8
BELOW KNEE PIN PULL
45x5, 135/185/225/275/315/365/405/455/495/495/495x1
Didn't have a lot of time, so I figured I could just get a lot of reps in on the dead lift and leave. Usually I make plate jumps, so this was a different deal. 495 is right at 90% of my meet best dead lift.
Mens Sana in Corpore Sano
BELOW KNEE PIN PULL
45x5, 135/185/225/275/315/365/405/455/495/495/495x1
Didn't have a lot of time, so I figured I could just get a lot of reps in on the dead lift and leave. Usually I make plate jumps, so this was a different deal. 495 is right at 90% of my meet best dead lift.
Mens Sana in Corpore Sano
5/10/11
2 BOARD
Day 2 week 8
CLOSE GRIP 2 BOARD
45/45/45x5, 135/185/225/225/275x3, (add 2 board) 315/365x3
TRICEPS EXTENSIONS
2x10
*light
3x10
*11,12,12
I've decided to quit using 3 board press for now. The range of motion was just too short and I didn't think it was helping. I did set a bench press PR, but that doesn't mean it was a result of the 3 board, and it's possible I could have done better had I been using 2 board press on this day throughout the cycle. We're off tomorrow, then Thursday is low pin pull for singles. Friday will be light weight fives on the bench.
Mens Sana in Corpore Sano
CLOSE GRIP 2 BOARD
45/45/45x5, 135/185/225/225/275x3, (add 2 board) 315/365x3
TRICEPS EXTENSIONS
2x10
*light
3x10
*11,12,12
I've decided to quit using 3 board press for now. The range of motion was just too short and I didn't think it was helping. I did set a bench press PR, but that doesn't mean it was a result of the 3 board, and it's possible I could have done better had I been using 2 board press on this day throughout the cycle. We're off tomorrow, then Thursday is low pin pull for singles. Friday will be light weight fives on the bench.
Mens Sana in Corpore Sano
5/9/11
SQUAT (PR)
Day 1 week 8
WARM UP
SQUAT
45/135x5, 225x3, 315/365/405/455/495/545x1
*all-time PR
*this beats my meet best by 20 lbs.
I didn't really have much left in me... my hips were good though.
Post workout was a footlong turkey sub. Not bad.
2 PRs in 4 days?! SWEET!
Mens Sana in Corpore Sano
WARM UP
SQUAT
45/135x5, 225x3, 315/365/405/455/495/545x1
*all-time PR
*this beats my meet best by 20 lbs.
I didn't really have much left in me... my hips were good though.
Post workout was a footlong turkey sub. Not bad.
2 PRs in 4 days?! SWEET!
Mens Sana in Corpore Sano
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