Commanding My Body - Page 205 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #2041  
Old 08-31-2012, 04:11 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,476
Default

Friday - Push Day

* Bicep Pump work in between sets unless otherwise noted

Bench Chains
190x3 (+5 every 2 sets) 200x3, 2 sets
205x3
205x5

Bench ss w/ Hang Cleans
190x6, 4 sets

Maltese Cross Work, 5 sets

Bench Partials
146, 2 sets

Speed Bench Chains w/ Power Cleans
146x3, 5 sets
146x5

Overhead Press - rest pause for a total of 90 seconds
120 x 11 + 6 + 5 + 4 + 2 = 28
__________________

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
Reply With Quote
  #2042  
Old 09-04-2012, 12:00 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,476
Default

Saturday - Deadlift/Back

* Ring Row and Pullups supersetted with ab work

Front Lever x 6

ss w/

Deadlift
306x5, 4 sets

Ring Row
BWx6, 4 sets

Pullup
BW+7.5x6, 4 sets

Hang Snatch
115x5, 4 sets

ss w/

Lat Pulldown
113x8, 4 sets

Sunday

Tire Sprints

Monday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
110, 130x3, 150x1
160x3, 2 sets
165x3, 2 sets

OH Press - 6s
140x6, 4 sets

Bench Press - ss w/ Band External Rotation
190x6, 4 sets

OH Press - 9s
115x9, 4 sets

Bench Press Chains - speed work
147x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Bench Press Chains - rest pause for 90 seconds
147x6 + 5 + 3 + 2 + 2

Monday Evening

Tire Sprints - sprint forward, drag backward, started at 50 pounds, worked up to 80, then did 80 again and worked back down to 50 (10 pound jumps)

Barely rested with these, legs were pumped and jello-y when I was done, lungs were on fire, good times.
__________________

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; 09-04-2012 at 12:02 PM.
Reply With Quote
  #2043  
Old 09-04-2012, 04:07 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,476
Default

Tuesday - Deadlift/Back

* Ring Row and Hang Snatch supersetted with ab work

a1) Deadlift
316x5, 5 sets
321, 326, 331x5

a2) Front Lever x 7

a3) Tricep Pump work

b) Ring Row
BWx6, 4 sets

c1) Hang Snatch
116x5, 3 sets

c2) Lat Pulldown
113x8, 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
Reply With Quote
  #2044  
Old 09-05-2012, 04:05 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,476
Default

Wednesday - Push Day

Pushup partials

Bench
225x3 (+5 every 2 sets) 235x3, 2 sets
240x3
240x5

Bench Chains (+50)
158.5x6, 4 sets

Ring Dips
BW+23.5x6, 4 sets

Bench Partials
147, 1 sets

Speed Bench Chains
147x3, 5 sets (4 before the overhead press, 1 sets afterward to finish the workout)

Overhead Press - rest pause for 90 seconds
121 x 11 + 6 + 5 + 4 + 2 = 28
__________________

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
Reply With Quote
  #2045  
Old 09-05-2012, 11:10 PM
antisteroids's Avatar
antisteroids antisteroids is offline
antisteroids is IN LOVE WITH OLD STYLE HACK SQUATS
Middleweight
 
Join Date: Jan 2009
Location: Indiana\Berkely[Calfornia]
Posts: 657
Default

strong bench there Commander.do you bench with an arch or flat back?
__________________
Check my profile for pics

in life there are choices[good\bad] and inbetween
those choices there are doors

PUSH ME DOWN I DARE YOU KEEP ME DOWN
YEAH RIGHT!
Reply With Quote
  #2046  
Old 09-06-2012, 04:14 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,476
Default

Quote:
Originally Posted by antisteroids View Post
strong bench there Commander.do you bench with an arch or flat back?
Thanks Anti, I'd much rather have your squat strength thougth!

I use an arch, but it isn't like some of the extreme examples of a powerlifter's arch. Just enough to create tightness and squeeze the glutes.

----

Thursday - Deadlift - 3s

a1) Deadlift, 331x3 (+10 each set) 391x3, 316x11
a2) Front Lever, 7 sets of 1
a3) Tricep Pump Work

b1) Ring Row, BWx6, 4 sets
b2) Ab Bench Crunch

c) Deadlift, 311x10

d1) Lat Pulldown 113x8, 3 sets
d2) Ab Bench Crunch
c3) OH Tricep Extensions pump work
__________________

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; 09-06-2012 at 04:18 PM.
Reply With Quote
  #2047  
Old 09-07-2012, 04:29 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,476
Default

Forgot to document....

Wednesday - Tire Dragging - Pressing/Sprints/Backward Drags

Thursday - Tire Dragging - Sprints/Backward Drags

Friday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
160x3, 2 sets
165x3, 1 set
170x3

OH Press - 6s
142.5x6, 4 sets

Bench Press Chains - ss w/ Band External Rotation
158.5x6, 4 sets

OH Press - 9s
116x9, 4 sets

Bench Press Chains - speed work
148.5x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Bench Press Chains - rest pause for 90 seconds
148.5 x 6 + 5 + 3 + 2 = 16, 2 less reps than last time, I just petered out.
__________________

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
Reply With Quote
  #2048  
Old 09-08-2012, 06:15 PM
antisteroids's Avatar
antisteroids antisteroids is offline
antisteroids is IN LOVE WITH OLD STYLE HACK SQUATS
Middleweight
 
Join Date: Jan 2009
Location: Indiana\Berkely[Calfornia]
Posts: 657
Default

Quote:
Originally Posted by Commander View Post
Thanks Anti, I'd much rather have your squat strength thougth!
guess the grass is always greener on the other side
__________________
Check my profile for pics

in life there are choices[good\bad] and inbetween
those choices there are doors

PUSH ME DOWN I DARE YOU KEEP ME DOWN
YEAH RIGHT!
Reply With Quote
  #2049  
Old 09-10-2012, 04:34 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,476
Default

Quote:
Originally Posted by antisteroids View Post
guess the grass is always greener on the other side
Ha, ha, no doubt!

-----

Saturday - Deadlift/Back

* Deadlift and Pullup supersetted with tricep pump work

* Ring Row and Hang Snatch supersetted with ab work

Front Lever x 6

ss w/

Deadlift
311, 321, 331, 341x5
311x10

Ring Row
BWx6, 4 sets

Pullup
BW+8.5x6, 3 sets

Hang Snatch
105x5, 4 sets

Sunday

Tire Drags - legs

Monday - Push Day

* Bicep Pump work in between sets unless otherwise noted

Bench Chains
192.5x3 (+5 every 2 sets) 202.5x3, 2 sets
207.5x3
207.5x4

Bench w/ Band External Rotations
192.5x6, 4 sets

Maltese Cross Work, 5 sets

Bench Partials
148.5, 2 sets

Speed Bench Chains w/ Power Cleans
148.5x3, 5 sets
148.5x3

Overhead Press - rest pause for a total of 90 seconds
122.5 x 12 + 6 + 5 + 4 + 2 = 29
__________________

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; 09-10-2012 at 04:37 PM.
Reply With Quote
  #2050  
Old 09-11-2012, 04:50 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,476
Default

Monday afternoon

Tire Sprints

Tuesday - Deadlift/Back

* Deadlift also supersetted with tricep pump work

* Ring Row and Rack Row supersetted with ab work

Front Lever x 6

ss w/

Deadlift
318.5 (+10 each set), 358.5x5

Ring Row
BWx6, 4 sets

Scrape Rack Row
90x6, 100x6, 3 sets

ss w/

Lat Pulldown
113x8, 4 sets

Hang Snatch
100x5, 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
Reply With Quote
Reply

Tags
christian thibaudeau, hfs, smolov, starting strength

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 09:33 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.