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
Paleo and Powerlifting
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Monday, January 31, 2011
Friday, January 28, 2011
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
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
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
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
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
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
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