1/31/2011 Speed Bench Day

General Warmups

Dynamic Flat Bench
125 + Mini Bands Doubled
9 sets of 3 using 3 diff grips

Decline DB Press
45x30
50x30
50x20

Tricep Ext (over chest)
30x10x4

V-Bar Pressdown
75x10
90x10

Lateral Raises
20x12
35x12
30x10

Iso Low Row Machine
140x12x3

Facepulls
100x10x3

Hanging Leg Raises
12,12,15

Crunches
50,50,50

DONE

1/28/11--GPP Work

General Warm Ups

BW Bench for Reps
195x16

Barbell Complex (10 exercises without rest)
Deadlift
Stiff Legged Deads
Hang Cleans
Push Press
Reverse Lunge
Back squat
Good Morning
Bent Over Row
Push Ups
Curls
Set 1 95# 6 reps each
Set 2 115 6 reps each
Set 3 155 4 reps each

Heavy Hamstring work
Heav Leg Presses
6 sets of Biceps
Weighted Ab Work

10 min of treadmill

DONE

1/27/11--Dynamic Squat

Box Squats
225x2x10

Dimmel Deads
135x12
135x12
135x10

Leg Ext
4 sets of 20

Leg Curls Single Leg
4 sets

Back Ext
2 sets of 20

BB Shrugs
225x12
225x12
315x12

Incline DB Curls
20x15
25x12
30x10
35x10

Standing AB work

DONE

1/26/11--ME Bench

10 min of treadmill

Rotator Cuff Prehab work

Floor Press
45x12
95x10
155x6
185x3
205x2
235x1
250x1
280x1
255x1x4

Top End Partials
225, 275, 295

Lift off and 10 sec Iso hold
315, 315, 345

Close Grip Bench
205x8
225x6
225x5

Behind Neck DB Ext
85x8
95x8
105x7

Smith Machine Shoulder Press
165x6
165x7
165x5

FacePulls
90x12
105x12
120x10

Weighted crunches, hanging leg raises, and decline sit ups

DONE

1/24/11-- ME Squat Day

10 min treadmill

Wide Stance Squat
45x12
135x8
185x5
255x3
315x1
350x1
385x1
350x1x4

GHR
BWx5x4

Upper Back, Lower Back, Bicep, and Ab Work

DONE

1/22/11----Dynamic Bench Day

Treadmill 10 min

Shoulder Pre-Hab Work

Flat Bench
115 + mini bands double choked 3x9

Incline DB
40x30x2
40x20x1

Incline Skull Crushers
85x15x3
85x12x1

Around the horn
20x10x2

Machine Rows
3 sets

Hammer Curls
Run the rack 60's to 20's

Laying Weighted reverse crunches
20x2

Wide Leg Situps
20x2

DONE