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Post by gable on Jan 9, 2011 18:34:21 GMT -5
1/9/2011 - Squat
Squat - bar x10 bar x10 140 x8 230 x5 320 x3
add loose training briefs - belt and knee sleeves too 410 x2 500 x1 590 x1
add reverse bands - 680 x1 590 x2 590 x2
remove briefs, reverse bands raw - 410 x9 for fun
pull-down abs - 1 set of 50 - haha.. not sure what possessed me to do this, but it was fun.
Good training, 680 I should have used wraps, knee sleeves aren't enough support. I let my knees come in outta the hole, like a dummy. Moved the weight quick, and the groove was close. Moving forward, one step at a time. Dietary changes I made a few weeks ago are working well. leaning out nicely, and dropping weight slowly. Down ~12lbs to around 242.
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Post by gable on Jan 14, 2011 6:48:45 GMT -5
1/13/2011 - Squat Accessory
Squat- warmup for GMs bar x10 bar x10 bar x10 140 x10 230 x8 230 x8
Suspended Good Mornings - medium stance bar x10 bar x10 140 x5 230 x5 320 x3 410 x3 added old training briefs 500 x3 550 x2 PR
Manta Ray narrow stance squats - 240 x12 x3sets
Reverse Hyper -green band 4 x12
Roman Chair situps - 4 x12
Curlz - 4 x10
Good training, making steady progress. Down to 241lbs too, 14 down, about 7-9 left to my goal for April.
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Post by gable on Jan 14, 2011 6:52:05 GMT -5
1/10/2011 - Lunch hour bench
Bench - bar x10 bar x10 add doubled minis bar x10 95 x10 135 x8 185 x5
225 x5 x6 sets, comp grip and medium grip - to maxi
Face pulls - 4 x12 tricep pushdowns - 4 x12 belly rows - 4 x12 side raises - 4 x10
DOne!
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Post by gable on Jan 16, 2011 16:48:28 GMT -5
1/16/2011 - ME Squat -
lats, face pulls, TKEs, dislocates, RC complex
Squat - bar x10 bar x10 140 x8 230 x6 320 x3 320 x3
add training briefs and belt - 410 x2 for 2 sets 500 x1
add wraps - 590 x1 680 x1 - reverse greens
reverse band deadlift - 315 x3 405 x3 495 x3 585 x1 for 3 sets
wide, neutral grip pullups - 4 sets of 6
standing abs - heavy 4 sets of 10
lat pulldowns - 4 sets of 14
more TKEs w/ green band.
Smacked my head on the power rack doing pullups. awesome. Bodyweight is down to 237 today, and I felt it. Going to ease back on workload for ~10days possibly, I'll feel it out. Great day @coontail Barbell.
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Post by Boris on Jan 16, 2011 21:49:48 GMT -5
Looks like some solid training Gabe. Be careful of those skull-whacking power racks.
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Post by gable on Jan 17, 2011 21:38:21 GMT -5
Seriously, that's what I get for doing pullups!!!
1/17/2011 - DE Bench
Bench - bar x10 bar x10
add doubled mini bands - bar x5 95 x5 135 x5 185 x4 x8 sets - alternating grips
bent row - 225 x6 x6 sets
plate raise - 45lb plate 5 reps 3 directions, x6 sets
face pulls - lat machine, rope attachment 2 plates x7 x6 sets
rope pushdowns - 2 plates x6 x6 sets
neck harness - 30lbs 3 sets of 20.
Good volume.
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Post by gable on Jan 19, 2011 20:38:51 GMT -5
1/19/2011 - DE Squat
Squat - bar x10 bar x10
add light bands - bar x5 bar x5 140 x5 230 x5
add training briefs, belt. 320 x2 x6 sets to 1" low box 320 x2 x6 sets to ~parallel box
Speed Pulls - low rack, against monster minis bar x10 135 x5 225 x5 315 x3 for 3 sets
Roman chair abs - 45lbs 3 sets of 12
Side bends - 3 sets of 20
Pull-down abs - 3 sets of 12
Neck Harness - 30lbs 3 sets of 20
Speed was ok squatting, low box work is needed, and will be continued
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Post by gable on Jan 19, 2011 20:40:03 GMT -5
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Post by peterako on Jan 20, 2011 4:31:06 GMT -5
Looking leaner and meaner Gabe!
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Post by gable on Jan 21, 2011 8:24:18 GMT -5
Thanks man! I'm getting there.. slowly but surely.
1/20/2011 - Recovery/Accessory
Lat pulldowns - 4 x12 Vogelpohl pulldowns - 4 x16 Facepulls - 4 x15 Piston pushdowns - ~300 Tricep pushdowns - 3 x12 Chain T,Y,I's - 4 x 8 each direction abs - 4 x10
This made me feel better.
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Post by gable on Jan 21, 2011 22:28:43 GMT -5
11/21/2011 - Bench
Bench - bar x10 bar x10 135 x8 185 x6 225 x3 275 x3 315 x2
add maxi and reverse bands - 405 x3 455 x1 495 x1
close grip - to maxi w reverse bands 405 x9
remove bands - 315 x5 315 x5
lat pulldowns - 4 x12
face pulls - 4 x16
Done! had to haul ass to home depot to get a ton of lumber for building new platforms tomorrow!!
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Post by gable on Jan 25, 2011 10:50:50 GMT -5
1/24/2011 - ME/RE Squat -
Squat - bar x10 bar x10 140 x10 230 x5 320 x5 410 x3
add reverse light bands - 410 x5
remove bands - 320 x9
abs
Didn't have much time, or energy, back still hurtin from all the training and my weekend of construction. It's pretty well de-load time for the crew, so I just did a raw "rep" night. Didn't push it too much, but feel like I got some solid work in.
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Post by fatman on Jan 25, 2011 18:21:51 GMT -5
Some great squatting there! 680 lbs. is no joke.
550 lb. good mornings for reps - that's pretty superhuman too.
If you don't mind me asking, what are reverse band squats and DLs? Also how useful band work is for "raw" squatters in your opinion?
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Post by gable on Jan 26, 2011 21:46:56 GMT -5
Thanks!
Reverse bands are deloading weight at the bottom of the lift. Band work can be very useful for raw squatters, but I would do less reverse band work, and more against bands.
1/26/2011 - DE Bench
Bench - bar x10 bar x10 add doubled monster minis - bar x5 bar x5 135 x5 185 x3 x8sets
bent over row - 245 x6 x6 sets
seated db military press - 40s 6 sets of 10
face pulls - green band 6 sets of 12
Good, solid night of training.
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Post by gable on Jan 28, 2011 23:03:17 GMT -5
1-28-2011 - ME Bench
Bench - bar x10 bar x10 135 x10 225 x10 315 x1
super maxi - soft, about the size of a 2.5board, squishy foam stuff 365 x1 405 x1
add reverse strong bands and rage x - 405 x1 495 x1 585 x1 675 x1 765 x1 800 x1
TYIs - 4 sets of 8 reps each direction
tate presses - 4 sets of 10
Done. PR, great overload leading into de-load next week. What a fun night with the crew!
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