Off day, so the goal was hit a triple PR and be done with it.
Low Box Squat
2×3 @ 45
95×3
135×3
185×3
225×3
255×3
275×3
295×3
320×3 (PR)
45 degree hyper
3×12
Pull Down Abs
2×12 @ 150
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Dynamic Effort Bench, 1/12/15
Warm Up
2 sets of reverse hypers, 2 sets of incline situps
Shoulder complex
Shoulder band stretching
Bench Press
2X15 @ 45
2×3 @ 45+mini bands
2×3 @ 95+minis
8×3 @ 135+minis Less than a minute between sets, three grips. Very fast. Felt light (probably was a little light)
185+minis x 1
225+minis x 1
235+minis x 1
4 board press
185+minis x 5
195+minis x 5
205+minis x 5
DB Row
60×8
100×10
2×6 @ 115
Lateral raise
3×15 @ 20
Incline Tate Presses
3×8 @ 40
22 minutes elliptical trainer.
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Dynamic Effort Squat/Dead 1/9/15
Moved tomorrow’s scheduled training to today; I’m avoiding the madness that comes with resolutions at the beginning of the year, so where possible I’m not training on weekends.
Box Squat
45×5
95×2
2×2 @ 135
185×2
225×2
8×2 @ 275. Less than a minute between sets. Speed felt a little off today.
Deadlift (sumo)
135×3
225×1
8×1 @ 295, 30 seconds between singles. Felt pretty good.
Pull thru
3×10 @ 150
Pull down abs
3×10 @ 150
That was it. Feeling a little run down, like I’m getting sick. Don’t have time for that.
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ME Bench, 1/8/15
I think the big PRs may have worked themselves out, but little PRs over time will lead to big numbers in May.
Warm Up
Reverse hypers and incline situps
shoulder complex
Band stretching
2 Board Press
2×15 @ 45
95×5
135×3
185×3
225×3
245×3
265×3
285×3 (PR)
305×1
315×1
320×1 (PR)
DB Bench Press
70×10
90×8, 6
Pullups
7,5,4,4,4
Rear delt raise
2×15 @ 20
Band pressdown ss w/ Hammer curl
Light band 2×15; 2×15@ 25
Lat pullover machine
2×10 @ 70
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ME Squat 1/6/14
First session of the year (unfortunately, had some work stuff come up that interfered with getting to the gym for a week.)
As with the last few weeks, I’m testing out where I think my openers should be. Today, that’s the squat.
Squat
45×5,5
95×5
135×3
185×3
225×1
275×1
315×1
335×1
365×1
405×1
I cut the 405 a little high (not terribly so, and I think it will pass in the RPS meet, but not in an USAPL meet). That’s where I want to open, but I wouldn’t be able to use that as an opener today – too much effort, and too uncertain. 365 was definitive.
After that, just did some ab work and left.
Here’s a vid of the 405
Windy Recycling Day 