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I have about 2-3 months before resuming weighted jumps and plyos. Its been pain free for almost a week, and so tempting to resume them.
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12-10-2012
BB Push Press (full squats, lock out over head): 155#- 5, 5, 5, 5 reps, 175#- 3, 3, 3 reps ....full squats are ATG with pause a sec in hole
DB Push Press + PPJ (full squats, touch over head): pair of 60# DBs + PPJ- 8 reps, pair of 70# DBs + PPJ- 4, 4, 4, 4 reps
Rev grip Pulldowns (pull apart handles): 108#- 3x10
Lying Front Raise: 45# bar- 3x10
Seated Leg Curls (icar): 100#- 25 reps, 160#- 13 reps, 200#- 3x6
Seated Dips (icar): 7 bricks- 13 reps, 9 bricks- 10 reps, 10 bricks- 3x5
1 arm Side Pulldown: 84#- 2x10 each side
DB 1 Leg SLDLs: 70# DB- 4x10 each leg
Hanging Knee Raise: 40# DB between feet- 10, 10, 7, 7, 7 reps
DB Incline SAKB: pair of 20# DBs- 17, 21, 17 reps
Saxon Side Bends: pair of 10# plates- 7, 5, 5, 5 reps
OH Twists: 45#- 2x17Comment
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12-13-2012
DB Push Press: pair of 50# DBs + PPJ- 8 reps, pair of 70# DBs + PPJ- 5x5 ... full squats = ATG with 1 sec pause at bottom
Cable Squat/Rows: 200#- 15 reps, 200 + 45# plate- 3x12
Cable 1 arm Punch: 50#- 13 reps, 70#- 13 reps, 80#- 10 reps, 90#- 8 reps each arm
Cable Row to Neck: 100#- 21 reps, 130#- 2x13
DB Opp Toe Touch: pair of 30# DBs- 3x10
Hip Extension (LF glute): 150#- 15 reps, 190#- 2x13
Rev Pressdowns: 70#- 25 reps, 100#- 15 reps, 120#- 4x6
DB Alt Curls: pair of 65# DBs- 5x5
Decline Bench SA Crunch: 35# plate- 13, 13, 13, 10 reps
Cable Rear KB: 60#- 3x17 each legComment
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12-17-2012
DB 1 arm High Pulls: 70# DB- 10 reps, 80# DB- 8 reps, 90# DB- 3x5 each arm
BB Clean/Press (FatGripz): 135#- 2x5, 145#- 2, 2, 2, 2 reps, 155#- 1, 1, 1, 1 reps
Rev Cuban Press (cable, kneeling): 70#- 10 reps, 90#- 10 reps, 110#- 10 reps, 130#- 8 reps
Anchor Lunges: hvy + med tubings- 5x10 each leg
Rev Anchor Lunges: hvy + med tubings- 5x7 each leg
BB Lying Front Raise: 45# bar- 15 reps, 55# bar- 2x10
SA Pulldowns: 100#- 25 reps, 130#- 17 reps, 160#- 12 reps, 180#- 6 reps
DB Opp Toe Touch: pair of 35# DBs- 3x12 each side
Leg Abductor (LF): 120#- 2x21
Leg Adductor (LF): 120#- 2x31
Elevated Rev Planks: 45# plate on lower abs- 73 secs, 45# and 25# plates on lower abs- 60 sec, 42 sec, 33 sec, and 50 sec holdsComment
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12-20-2012
BB Deadlifts + bands: 185# + pair of mini monsters- 5 reps, 185# + pair of lights- 5 reps, 225# + pair of mini monsters- 5 reps, 225# + pair of lights- 3, 2 reps ... tweaked low back rushing reps, did some upper body to rest back
Diagonal Lifts: 25# plate- 3x17 each side
BB Shrugs: 275#- 3x15 ..... DL off floor and shrugged for reps
1 arm Pulldowns: 80#- 15 reps, 100#- 15 reps, 120#- 15 reps each arm
1 arm Cable Punches: 80#- 10, 11, 13 reps each arm
Hanging Knee Raise: 45# DB between feet- 10, 9, 8, 7, 7 reps
DB 1 Leg SLDLs: 65# DB- 4x10 each leg
Plyo Bench/Catch (Smith): 25# plate/side- 4x8
Anchor Lunges: hvy + med tubing- 6x10 each leg
Duck Walk: med theraband- 3x trips to/from, med theraband + holding pair of 45# plates- 4x trips to/from
Elevated Rev Planks: 45# plate- 73 sec hold, 45# + 35# plates- 32, 30, 55 sec holdsComment
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Great training man, you're killing it. Love the consistency.
Have a great Christmas !!Comment
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12-24-2012
went to gym on Christmas eve and found out gym was closing in 35- 40 mins
DB 1arm Clean/Press: 85# DB- 3 reps, 100# DB- 5 reps each arm
DB 1 arm Snatch (full squat): 50# DB- 7 reps, 65# DB- 5 reps, 75# DB- 5 reps each arm
DB Push Press (ATG- touch DBs overhead): pair of 80# DBs- 4x4
DB Deadlifts: pair of 100# DBs- 2x12
12-26-2012
Standing Pullovers: 95#- 2x10, 105#- 10 reps, 115#- 10 reps
Pull Ups (weight harness): BW- 10 reps, 50# DB- 5 reps, 60#- 4, 3 reps, 70# DB- 2 reps, 80# DB- 1 reps, 70# DB- 4 static holds at top
DB Step Ups (low bench): holding pair of 90# DBs- 5, 5, 5, 5, 5, 4, 4, 4, 4, 4 steps each leg ....wanted 50 total, only got 45, my forearms was trashed my legs seemed unphased
DB Peterson Step Ups: BW- 12 reps, pair of 35# DBs- 3x10 each leg
DB Seated 1 arm Clean/Press: 45# DB- 4x5 each arm
Rev Cubans Press (cable): 4 bricks- 7 reps, 5 bricks- 2x7, 6 bricks- 5, 5, 7 reps, 7 bricks- 2x4
Seated Leg Curl (LF) new: 90#- 2x15, 130#- 2x10, 150#- 7, 6 reps
Hip Abductor (LF): 175#- 3x17
Rev Crunches (lying on bench): 30# DB between feet- 6, 7, 7, 7 reps
Close grip Tri Press (lying on bench): single 100# DB- 4x12Comment
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Good sessions, a few exercises you did there that I should probably get onto.
I love dumbbell DL's for a change, really activates the glutes and hams. You have a good Christmas?Comment
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Christmas was good, spent it with my family. MY opinion only, a wide variety of different lifts during the offseason will help complement powerlifting.Comment
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12-30-2012
Finished 2/3 of workout because gym closing at 4 pm everyday
DB 1 arm Clean/Press: 100# DB- 3 singles each arm .....waiting for power rack
DB Deadlift + bands: pair of 100# DBs + pair of mini bands- 10 reps, 100# DBs + pair of mini monsters bands- 3x7 ..... tweaked hip
BB Overhead Press + bands (shoulder to lockout in power rack): 135 + pair of mini bands- 4, 2, 2 reps, 135# + pair of mini monsters- 2, 1, 1, 1, 1 reps, 155# + pair of mini bands- 2, 2, 1, 1 reps
BB Hack Squats: 245#- 2x10
Pulldowns (wide): 156#- 10 reps, 180#- 2x7, 192#- 4, 4, 5, 5 reps
Seated Dip Mach: 8 bricks- 3x8
Seated Leg Curls (LF): 110#- 25 reps, 150#- 11, 11, 10, 9 reps
Hip Abductors (LF): 175#- 2x21
Seated Cable Crunch: 72#- 2x15Comment
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01-03-2012
I am trying something new, taking 1-2 serving of creatine pre workout (usually use avg once 2 months)
BB Curls/Rev Military Press: 95#- 10 reps, 115#- 6, 5, 5 reps, 135#- 2, 2, 2, 1, 1 reps .... people kept walking in front of the bar
Front Squat Machine: 200#- 3x8, 260#- 2x7, 300#- 6x2
DB Seated Cuban Rotation: 30#DB- 4x5, 40#DB- 3x3 each arm
N Squats: 165#- 14 reps, 180#- 2x10
DB Plank Rows: pair of 75#DBs- 3x13 each arm
Leg Adductor (LF): 145#- 2x25
Pec Dec (LF): 60#- 25 reps, 90#- 2x10 .... have not done these since march last year, was worried about a strain
Rev Pressdowns: 84#- 5x10
Rev Hypers: BW- 21 reps, 40# DB- 5x12
Lateral Shuffle (holding 45# plate): 8x trips to/from the length of gymComment
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So 5-10g with the creatine?Comment
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Yes. I'll be taking in 5-10 gm of creatine 2-3 times per week compared to the same amount approximately 1.5 months. A bottle of creatine last me about me almost a yr.Comment
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01-07-2012
BB Bent Over Rows (dead stop off floor, legs straight): 135#- 13 reps, 135# + pair of mini bands- 7 reps, 185# + pair of mini bands- 5 reps, 185# + pair of mini monsters- 5x3, 185# + pair of lights- 5x2 (form started to slip), 205#- 5 reps, 255#- 3x3
Machine Hack Squats (plates per side): 2 plates- 10 reps, 2 plates + 35#- 3x7, 2 plates + 2 35# plates- 10 partials, 2 plates + 3 35# plates- 2x5 partials, 1 plate- 25 fast plyo reps, 2 plates- 10 fast plyo reps
SA Pulldowns: 84#- 17 reps, 108#- 2x5, 96#- 3x7
Seated Leg Curls (LF): 110#- 30 reps, 150#- 2x8, 170#- 5, 7 reps
DB Hanging Knee Raise: 40#- 10 reps, 50#- 6, 5, 5, 5 reps
Rev Hypers: BW- 25 reps, 50#- 10, 7, 8, 8, 8 reps
Leg Abductor (LF): 175#- 2x25
Lying MB Chest Pass/Catch: 15# MB- 4x15
Rushed workout and forgot to use creatine. I will take 1.5 serving later
Flyes: pair of 10# KBs- 3x40/ Band Pull Apart: mini band- 3x50 ( 2 hrs later at home )Comment
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