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Old 10-13-2010, 08:52 PM
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Ben2285 Ben2285 is offline
Ben2285 is doing everything possible to progress
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Join Date: Oct 2008
Location: PA
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Spent the weekend in Cape Cod to chill w/ the Nortons and watch Layne do his thang on the pro stage. Was a great weekend, just didn't have the desired outcome for Dr. Norton. He got 4th in a very tough lineup though I felt he should have been #2. Tommy Jeffers won the class and the overall. He had excellent conditioning.


Lifted out at the hotel but didn't record any of my workouts due to time constraints. Hence the gap in my workout log.


Everything is going excellent and my squat and deadlift feel great! Bench is hard to tell at this point because the weight releasers are heavy as hell on the eccentric and by the time I get to my heavy sets I am pretty shot. We'll see when I switch exercises next week where I'm at. Planning to start Sheiko cms prep in about 2 weeks to prep for my next meet in KOP in december. My goals for this meet are:
Bench- 310-320

Squat- >500

Deadlift- >600


I am feeling very capable of surpassing these goals





Tuesday 10/12/2010

Close grip bench w/ weight releasers- 260,190x3; 300, 230x3; 315, 245 x 3; 335, 265 x 2; 345, 275 x 1; 285 x 1, 295 x 1 miss
bb floor presses (4-6)- 135 + red mini x 6, 135 + monster mini x 8, 135 + monster and red mini x 8
Rope cable tricep extensions w bands (8-10)- 40 + bands x 12, 30 + bands x 12, 20 + bands x 12, bands only x 15
Neutral db shoulder press (12-15)-40 x 15, 45 x 15, 45 x 12
Supinated pull-ups - bw x 15, 12, 12
Low rows + 30 lbs chain- 140 x 10, 160 x 10, 170 x 8
Close straight bar curls+ chain (8-12)- 65 x8, 45 x 12, 45 x 10
Squat form practice- bar + double wrapped mini x 10, 4 sets


Tuesday 10/13/2010- me lower
band squat- 2 mini bands + avg band x 3 (about 110 lbs @ top) , “” + 140 x 3, “” + 190 x 3, “” + 230 x 3, “” + 280 x 3, “” + 320 x 3, “” + 370 x 2, “” + 410 x 1miss (will get next week)
Belt squats + double wrapped mini bands- 90 x 10, 140 x 8, 200 (weight only) x 10
Short super strong band (200+ lbs tension @ top) deadlifts- “” + 135 x 8, “” + 185 x 7, “” + 225 x 6
Hyperext.- bw x 25, 15, 15
GHR crunches- bw x 12, bw + 25 x 10, bw + 25 x 10
__________________
Ben Esgro, CISSN, CSCS
B.S. Nutrition/Minor Ex. Sci
Owner, De Novo Nutrition
www.denovonutrition.com

Last edited by Ben2285; 10-13-2010 at 08:55 PM.
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