|
#2111
12-06-2012, 04:24 PM
|
||||
|
||||
Thursday - Deadlift/Traps
Deadlift 343.5x5, 9 sets 343.5x8 Superset with Feet Supported Ring Row (focus on upperback) BWx8, squeeze at top, pause at bottom to reduce momentum Shrug - 2 second peak contraction 258.5x10, 2 sets Leg Extension 60x20, 3 sets
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano 
|
|
#2112
12-07-2012, 12:50 PM
|
||||
|
||||
|
Friday - AM - Back/Triceps
* Tricep pump work in between sets Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds 4 reps x 2 set 3 reps x 2 sets 1 hold x 6 seconds Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets T-Bar - all reps squeezed at the top 135x8, 4 sets Deadstart Ring Row BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest BWx1 - 10 second isometric hold T-Bar 135x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top 135x1 - 5 second isometric hold 100x5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 rep - all continuous * Messing around on the last set, I think I prefer the method I used in the first set. OH Press 115x12, 4 sets
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
|
|
#2113
12-11-2012, 11:45 AM
|
||||
|
||||
|
My son had his first gymnastics meet this weekend, so I missed Saturday. Sunday was busy playing with my kids. Yesterday, worked a midnight shift and just didn't get an opportunity to workout.
Tuesday- AM - Back/Triceps * Tricep pump work in between sets Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds 4 reps x 2 set 3 reps x 2 sets 1 hold x 6 seconds Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets T-Bar - all reps squeezed at the top 136x8, 4 sets Deadstart Ring Row BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest BWx1 - 10 second isometric hold T-Bar 136x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top 136x1 - 5 second isometric hold OH Press 115x13, 2 sets
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
|
|
#2114
12-13-2012, 12:05 PM
|
||||
|
||||
|
Wednesday - OH Press
* Wasn't going to be able to workout, but I found 15 minutes to spare. Gotta take what you can get. OH Press (clean to start each set) 110 (+10 each set) 190x3 170x1, 1, 1, 1, 1 - cluster 170x1, 1, 1, 1, 1 - cluster 130x4, 4, 3, 3, 2, 2, 1, 1 110x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps * Went too heavy on the last set, the holds weren't as great as they should have been.
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
|
|
#2115
12-13-2012, 04:12 PM
|
||||
|
||||
|
Thursday - Deadlift/Traps
Deadlift 346x5, 9 sets 346x8 Superset with Feet Supported Ring Row (focus on upperback) BWx8, squeeze at top, pause at bottom to reduce momentum Leg Extension 60x20, 23 sets 62.5x20 Superset with Vertical Jump 3 sets of 3 - full reset DB Swing 62x10, 2 sets
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
|
|
#2116
12-14-2012, 04:15 PM
|
||||
|
||||
|
Friday - Legs
* Wanted to squat yesterday, but strained my right thigh a tad while doing the squat stretch in preparation for my training session. When I started squatting, the strain was causing me to shift weight to my left leg. My left knee is the one that bothers me (most recently), so it wasn't having the shift in weight. I ditched the squats and had a great deadlift session. Stubborn me, decided to squat today. Why? Because squatting builds character and big legs. Was it optimal coming after a hard deadlift session yesterday and working a midnight shift, thus having no sleep? Heck no, far from optimal. But I must wage war with my body. Guess what? With the exception of getting less reps on my cluster set, I had a phenomenal session. Squat Chains (+50) 225, 230, 235, 240, 245, 250, 255, 260x3 260x2, 2 - cluster set - goal was 8, but didn't have it in me 182.5x6, 4 sets - last rep paused on the hole on these sets, slow negative as well 182.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets Squat (no chains) - hold performed in the bottom ROM 120x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest Glute Ham Curl BWx10, 3 sets superset with Vertical Jump - full reset 3 sets of 3
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 12-16-2012 at 09:04 PM.
|
|
#2117
12-16-2012, 09:04 PM
|
||||
|
||||
|
Saturday- OH Press
* Supersetted with Bicep Pump Work OH Press (clean to start each set) 110 (+10 each set) 190x3 175x3, 2, 2 - cluster 175x3, 2, 1 - cluster 175x3, 2, 1 - cluster 130x4, 4, 3, 3, 2, 2, 1, 1 130x4, 4, 3, 3, 2, 2, 1, 1 90x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps Bench Press 85x20, 12, 12
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
|
|
#2118
12-17-2012, 04:08 PM
|
||||
|
||||
|
Sunday - Back/Triceps
* Tricep pump work in between sets Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds 4 reps x 2 set 3 reps x 2 sets 1 hold x 6 seconds Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets T-Bar - all reps squeezed at the top 137.5x8, 4 sets Deadstart Ring Row BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest BWx1 - 10 second isometric hold T-Bar 137.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top 137.5x1 - 5 second isometric hold 95x5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps Monday - Deadlift/Traps Deadlift 366x3, 4 sets 371x3, 3 sets 376x3 331x6, 2 sets 306x10 Superset with Feet Supported Ring Row (focus on upperback) BWx8, squeeze at top, pause at bottom to reduce momentum Shrug - 2 second hold at peak contraction 261x10, 2 sets Glute Ham Curl BWx10, 3 sets Superset with DB Swing 62x10, 2 sets
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
|
|
#2119
12-18-2012, 04:09 PM
|
||||
|
||||
|
Tuesday - Legs
Squat Chains (+50) 230, 235, 240, 245, 250, 255x3 260x3, 2 sets 260x7 - cluster set - 4 reps with a decent pause between each, re-rack and 3 more reps 183.5x6, 4 sets - last rep paused on the hole on these sets, slow negative as well 183.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets Squat (no chains) - hold performed in the bottom ROM 122.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest Glute Ham Curl BWx10, 3 sets superset with Vertical Jump - full reset 2 sets of 3
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
|
|
#2120
12-19-2012, 05:04 PM
|
||||
|
||||
|
Tons of work in here. Any specific goals?
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
|
 |
| Tags |
| christian thibaudeau, hfs, smolov, starting strength |
| Thread Tools | |
|
|
