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10-29-2007, 09:18 PM
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#11 (permalink)
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 Black Belt
Join Date: Jun 2006
Location: Building a Killdozer
Posts: 5,078
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10/29/07 - Week 3 - Monday - SE Upper
SOHP:
4x135
4x135
4x135
4x135
4x135
2 Board Close Grip:
12x185
12x185
10x205
DB Row:
8x90
8x90
8x90
12x100 (PR)
DB Power Clean:
12x20's
15x20's
Shrugs:
3x12x315
Side Raise:
3x12x25's
Submaximal and high rep was the theme of the day. Nice refreshing upper body workout, I think I will like this scheme. Triceps felt like they were going to explode out of the skin on the 2 board work.
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10-31-2007, 08:46 AM
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#12 (permalink)
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Black Belt
Join Date: Jun 2006
Location: Building a Killdozer
Posts: 5,078
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10/31/07 - Week 3 - Wednesday - SE Deadlift
Speed Deadlift:
8 sets of singles at 315
Around rep 2 or 3 I really hit a groove, and my form felt the best it ever has. Weight was flying up. Superb workout.
Front Squats:
8x185
8x185
6x205
6x205
Chin-ups (between sets of front squats):
8xBW
8xBW
4x25 db (between feet)
3x25 db
6xBW
Pull Throughs:
10x140
10x150
11x150
Will do after work:
30 min cardio on bike
Ab roll outs
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10-31-2007, 10:40 AM
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#13 (permalink)
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Hah..rematch. I KTFO you before, I KTFO you again!
Join Date: Apr 2005
Location: Mesa, Az
Posts: 5,278
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good PR's. have you done pull throughs before? im going to start trying them in a few weeks.
__________________
If you're not lifting, you're dancing. -Snitz
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10-31-2007, 10:47 AM
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#14 (permalink)
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Black Belt
Join Date: Jun 2006
Location: Building a Killdozer
Posts: 5,078
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Quote:
Originally Posted by Zerocrew1984
good PR's. have you done pull throughs before? im going to start trying them in a few weeks.
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Yes I have, and they always work for me, but for some reason I stop doing them. Pushing the hips up and forward and contracting the glutes at the top is the key.
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10-31-2007, 10:59 AM
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#15 (permalink)
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Hah..rematch. I KTFO you before, I KTFO you again!
Join Date: Apr 2005
Location: Mesa, Az
Posts: 5,278
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what have they helped you on? i want to do them to see if they help my deadlift.
__________________
If you're not lifting, you're dancing. -Snitz
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10-31-2007, 12:00 PM
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#16 (permalink)
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Black Belt
Join Date: Jun 2006
Location: Building a Killdozer
Posts: 5,078
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Quote:
Originally Posted by Zerocrew1984
what have they helped you on? i want to do them to see if they help my deadlift.
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Deadlift definetely. They really target the hamstrings and glutes, so I would say midpoint of the lift to lockout they are a great accessory movement.
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11-01-2007, 09:09 PM
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#17 (permalink)
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Black Belt
Join Date: Jun 2006
Location: Building a Killdozer
Posts: 5,078
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11/01/07 - Thursday - Week 3 - ME Upper
Push Press:
155x3
175x1
185x1
195x1
205x1
225xMISS (Couldn't lock it out)
215x1 (PR, this was an epic struggle)
Shoulder tweaked on the 215 a bit, called off anymore pressing.
Inverted Rows:
10xBW
10xBW
10XBW
11xBW
Tate Press:
8x40's
8x40's
8x45's
GUNZ (ez bar curls):
13x75
12x85
11x95
Bunch of band traction stuff and mini-band pull aparts. Fixed the shoulder right up. Definetely sore as hell, ready for deload next week.
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11-04-2007, 07:47 PM
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#18 (permalink)
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Black Belt
Join Date: Jun 2006
Location: Building a Killdozer
Posts: 5,078
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11/4/07 - Sunday - Squat (deload)
Squat:
4x4x245
Light and quick bar speed. Worked on form a lot and really ironed out hitting depth properly, which I had problems with last week.
DB Walking Lunges:
2x8x55's
Leg Curl:
3x10x130
Ab Circuit
Glute Activation Work
Bunch of gripper closes/negatives
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11-05-2007, 07:14 PM
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#19 (permalink)
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Black Belt
Join Date: Jun 2006
Location: Building a Killdozer
Posts: 5,078
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11/5/07 - Monday - Upper (Deload)
Bench:
4x6x185
1x76x95 (just for fun, get some blood into the shoulders)
Cable Rows:
10x160
10x160
10x170
8x180
Some pushdowns, curls, external rotation work.
Nothing really worth mentioning today.
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11-06-2007, 01:23 PM
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#20 (permalink)
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Hah..rematch. I KTFO you before, I KTFO you again!
Join Date: Apr 2005
Location: Mesa, Az
Posts: 5,278
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lol @ 76 reps
__________________
If you're not lifting, you're dancing. -Snitz
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