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Post by gable on Nov 19, 2010 9:25:55 GMT -5
11/18/2010 - DE Squat -
Squat - all sets raw, worksets with belt, to a parralel box. (~15")
bar x10 bar x10 140 x5 230 x5
add greens - 140 x5 230 x3
230 x2 for 8 sets, back to back with Coach Mike. so, little rest.
Rack Pulls - below knees (pin 16 I think) 225 x5 315 x5 405 x3 495 x2 545 x1 585 x1 605 x1
Ukranian Deadlifts - 185lbs on loading pin, all sets stiff leg, and deep as I could get. 4 sets of 12
curls - 3 sets of 10
Then off to Bikini's for fish tacos with my girl!
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Post by peterako on Nov 19, 2010 13:33:22 GMT -5
"Then off to Bikini's for fish tacos with my girl! " This bit I (really) like! Peter
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Post by gable on Nov 23, 2010 9:38:29 GMT -5
Haha.. yeah.. she loves the pulled pork there, and I get the fish tacos every time. lots of fun!
Haven't trained since thurs night speed squats and pulls. Spent friday, saturday, sunday moving into new house.. then moved my gym to the garage. Gotta setup everythjing now, and unpack. MIght squeeze in de bench or accessory work tomorrow.. then enjoy the holiday.
I hope everyone has a wonderful Thanksgiving.
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Post by gable on Nov 27, 2010 20:52:39 GMT -5
11/24/2010(I think) - DE Bench
Bench - warm up stuff
then added doubled monster minis then worked up to 155. 9 sets of doubles
did a lot of lat pull downs, shrugs, face pulls, one arm tricep pushdowns, curls, and some abs, oh and light military presses for a ton of reps.
Setup much better, speed better. Moving forward. Just moved house and gym, worn out!
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Post by gable on Nov 27, 2010 20:56:46 GMT -5
11/26/2010 - ME/Accessory Bench
Bench - bar x10 bar x10 135 x10 185 x5 225 x5 275 x3
3 board - 315 x3
2 board - reverse greens 315 x10 405 x3 495 x2 495 x2 405 x4 for 4 sets 405 x9
accessory - tons and tons of lat pulls, some shoulder stuff, and I think more one arm tricep pushdowns.
My awesome, and strong as f**k gf handed off for me tonight, and did a badass job. She rocks.
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Post by gable on Nov 27, 2010 21:02:45 GMT -5
11/27/2010 - Deadlift stuff
all sets done pulling off 4" squishy mats..so 3-4" above the floor maybe.. who knows.
135 x10 225 x10 315 x10 405 x8 495 x5 545 x2 545 x2 495 x3 405 x2 workin on slight diff setup 405 x2 same as above 405 x8 - tore an enormous chunk of callous/hand 315 x10
barbell shrugs - (left bar loaded, haha) 3 sets of 20
roman chair situps - 4 sets of 20
neck work - 30lbs 3 sets of 20
Holy reps batman.. fun, asskicker of a workout.
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Post by gable on Nov 30, 2010 23:03:00 GMT -5
11/30/2010 - DE Bench
Bench - bar bar bar bar add ~25lbs of chains each side.. they don't hit the floor and unload, bar for a few sets of 5 add doubled purples - lots o tension few sets with the bar for 5 95 for 1 set of 5 work sets - doubled purples and chains 95 for 3, for 9 sets, 3 grips
flat bar pushdowns - 40lbs purple band around my back for 18 reps 40lbs green band around my back for 3 sets of 12 reps
lat pull downs - 150lbs 4 sets of 15
farmers walk shrugs - 105lbs per hand 4 sets of 24, I counted to 8 three times each set. I can count higher. baby steps...
military press - bar x 30 bar x30 135 x10 for 6 sets
reverse grip pulldowns, narrow grip - 140lbs 5 sets of 8, maybe 6 sets, I was talking to Mike about something ..and I can't count when I talk a lot. I did a lot of sets.
good day, setup is bettter, speed is better.. lots of good reps. electrical tape over torn callous, does NOT neccisarily make it feel better.. but it did make it workable.
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Post by peterako on Dec 1, 2010 2:58:32 GMT -5
Sometimes I really do wonder about the sanity of it all "good day, setup is bettter, speed is better.. lots of good reps. electrical tape over torn callous, does NOT neccisarily make it feel better.. but it did make it workable." Been there Gable... And if you're crazy...then so am I!
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Post by Boris on Dec 2, 2010 20:31:04 GMT -5
Torn callouses are the worst - nice work Gabe.
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Post by gable on Dec 2, 2010 22:57:56 GMT -5
They really are.. more annoying than anything really. more electrical tape tonight.. worked less well.. haha.
12/2/2010 - DE Squat
Squat - bar x10 bar x10 140 x10 230 x5
add 1" above parallel box, and choked green bands - bar x5 bar x5
add choked purple bands - bar x5 140 x5 add old training briefs 230 x3 230 x3 work sets - 8 sets of 2
good mornings - 230 x4 for 4 sets, deeeeeep
roman chair abs - 45lb plate 4 sets of 10
speed and groove was better, felt good, had to assemble monolift and move a few things first, as the new gym space is not fully setup yet.
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Post by Boris on Dec 2, 2010 23:28:44 GMT -5
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Post by gable on Dec 5, 2010 22:20:58 GMT -5
Boris, that was great!!!!
12/3/2010 - ME Bench / Accessory - raw
Bench - bar x10 bar x10 135 x10 225 x5
2 board 315 x3
4 board 405 x2
3 board 405 x2
2 board 365 x1 x 2 sets
3 board close grip - 225 x12 for 4 sets
lat pulldowns - super wide 150lbs for 4 sets of 15
reverse, close grip pulldowns - 150lbs for 4 sets of 8
I wanted more, but it is forward progress. Shoulder was achy from all the skwattin the night before.
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Post by gable on Dec 5, 2010 22:42:54 GMT -5
12/5/2010 - ME Squat/Pull -
Squat - raw bar x10 for about 900 sets 140 x10 230 x8 320 x5 410 x4
add wraps - 500 x1
reverse greens - 590 x1
low rack pull - pin 14 - plates about 3"-4" off floor 225 x5 315 x5 405 x3 495 x2
reverse greens - 585 x2 675 x1 495 x5 - torn callous was hurtin
reverse hyper - purple band x12
green band 3 sets of 12
pulldown abs - green and purple band 6 sets of 15
Good day, haven't squatted raw like that in a loooooong time. d**n fun.
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Post by gable on Dec 6, 2010 22:31:26 GMT -5
12/6/2010 - DE Bench
Bench - bar x10 bar x10
add doubled monster minis - bar x5 135 x5
add 20lbs chain per side - 135 x5 185 x3
work sets - 185 bar weight, doubled monster minis, and 20lbs chain per side to maxi, basically a somewhat soft 1.5board. 9 sets of triples, 3 comp grip, 3 medium, 3 close
lat pulldowns - 150lbs 4 sets of 12
Military press - 140 for 3 sets of 10 190 x6
3 way face pulls - 8 reps each direction purple band x3 sets
reverse, close grip pulldowns - 150lbs 4 x 10
Speed was decent, strange pain down my left arm, it kinda went away.. eventually.
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Post by gable on Dec 10, 2010 11:27:40 GMT -5
12/8/2010 - DE Squat
Lets see if I remember all this...
Squat - bar x10 bar x10
add choked green bands - bar x10 140 x5
add another pair of choked green bands, to a parralel box - bar x5 140 x5
add choked purples, to a parralel box - bar x5 140 x3 230 x2
put on old training briefs and belt, still to a parralel box - 2 choked greens, 1 choked purple, about 320lbs tension at the top.. somewhere around there, and I don't care specifically.
230 x3 230 x3 320 x1 for 5 sets
remove box, bands, and toss 2 plates on - 230lbs 2 sets of 2, fast as possible explosion out of the hole.. feels weird after all that tension.
Pulldown abs with huge black band - 4 sets of 10, 5 sec hold on last rep. 8 sec hold on last rep of last set.
Speed is getting better each week, slowly but surely. Brought my equipped stance out slightly, this is helping. Toes more forward too makes a BIG difference for me. I am moving forward each week, little by little. Being smart, doing the right things, and really enjoying it.
The day after I did some TKE's, bodyweight squats, backraises, reverse hypers with light band, and some super light abs. All in hopes to recover and feel better.
It worked!
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