Post by joeaverage on Jun 9, 2003 17:35:23 GMT -5
#1-1
SSBar 610X9
speed 200 8x2 off 14"box + 1/2 med.
rev hypers 2x8 + 2 dbl purple
(holy freakin cow!! my quads are smoked! Brought
stance in half way for the 610 and then real
close for the speed, John & Mike, great call!)
#2-1
Sled 300 pounds 4x200ft
WSGM 365x3, 405x2
Rev Hypers 2x5 + 2 sm&2mini's doubled
#3-1
Bench 345 x 8 with denim
FB speed 35 8x3 + 1/2 med.
#5-1
FB 2B 45x7 + 1/2 sm & 1/2 mini
3B 55x5 same
4B 65x5 same
MG LO 110x8 150x10 + 1/2 med.
pull-ups with 50 pounds
#6-1
ME DL 505x1 + dbl. 1/2 med.
(was going to choke bands, no tension at all,
will stay with dbl. 1/2)
ME SSB 260x2 + 1/2 lg & 1/2 mini
#7-1
sled 335 pounds 4x200ft.
quik pulls 45 2x15 + dbl 1/2 small
rack CSGM 315x3, 405x3, 495x3, 545x3
(start from pin, in the down position)
rev hypers 7,5 + 2 sm & 2 mini, doubled
#8-1
ME Bench w/denim 135x3,155x2 + 1/2 med&mini
FB Dec. 125x3 + same
FB Inc. 85x3 + 1/2 small
#10-1
FBCG 55x6 + 1/2 sm & 1/2 mini
2B 65x5 same
3B 75x5 same
4B 85x4 same
FBMGLO 125x7 175x6 + 1/2 med
pull-ups 70 pounds
6-20 cycle #2
#1-2
SSB 660x5 old Titan, conventional stance
SSB speed 110 8x2 14" box + 1/2 large(blue)
(increased bands to blue, real narrow stance
quads are hammered again!)
#2-2
Quik squats SSB 2x15 + 1/2 small
WSGM 375x4, 415x3
rev hyper 8 + 2 smalls dbl
#3-2
bench 360x8
FB speed 45 8x3 + 1/2 med
#4-2 raining on day 2, so did sled today
sled 335 pounds 4 x 200ft.
#5-2 FBCG 70x4 + 1/2 small & 1/2 mini
2B 80x4 same
3B 90x3 same
4B 100x2 same
MGLO 140x5 190x5 + 1/2 med.
pull-ups + 90 pounds
#6-2 ME DL 525x2 + dbl 1/2 med
ME SSB 280x3 + 1/2 lg & 1/2 mini
( wore titan for both,wraps for SSB)
#7-2 sled 300 pounds 4x200ft. (104 heat index)
quik pulls 55 2x15 + dbl 1/2 small
CSGM, off pins, 425x2, 515x1, 565x3, 605x3
#8-2 ME Bench with denim
115x1, 165x3, 185x1 + 1/2 med & 1/2 mini
Inc. 95x3 + 1/2 small
Dec 145x X (crushed) + 1/2 med & 1/2 mini
(By the time I got to the Dec., I was done!
This is what guys are having a hard time with,
I was shot after 2 exercises, the bands we use
kick the crap out of us, that's why my system
is short and quick with lots of rest & recovery.
You do not need big long workouts to get
strong)
#10-2 FBCG 85x3 + 1/2 sm & 1/2 mini
2B 100x2 + same
3B 110x2 same
4B 120x1 same
MGLO #12 165x2 + 1/2 med
#13 215x2 same
pull-ups + 50 pounds
#1-3 SSB 710x2
SSB speed 110 8x2, 14" box, close stance
#2-3 sled 335 pounds 4x200ft.
quik squats 45 2x15 + 1/2 small
WSGM 385x4, 425x2
#3-3 Bench with denim 385x6
FB speed 45 8x3 + 1/2 med
#5-3
FBCG 35x6 + 1/2 med
2B 45x5 same
3B 55x4 same
4B 65x4 same
MGLO 12th 60x6 + 1/2 med & 1/2 mini
13th 100x6 same
#6-3
Frantz Gym
MEDL 515x2 + 1/2 sm (in mono)
ME Squat 245x2 + 1/2 med & 1/2 small
#8-3
ME Bench with denim
225 x2 245x2 + 1/2 med (deload)
Dec. 145x1 + 1/2 med & 1/2 mini
Inc. 105x2 + 1/2 small
CSGM 575x3, 615x4
#9-3 sled 265 pounds 4x200ft. (run)
#10-3
FBCG 45x5 + 1/2 med
2B 55x5 same
3B 65X4 same
4B 75x4 same
MGLO 12th 70x5 + 1/2 med & 1/2 mini
13th 110x5 same
pull-ups 50 pounds
#1-4
Reg. Bar squat off monolift with canvas
715 x 6
(brought stance in a little, pointed toes out more
felt real good!)
speed 135 8x2 + 1/2 med.
#2-4
Sled 300 pounds 4x200ft
Quik squats 45 2x15 + 1/2 small
WSGM 400x3, 435x2
#3-4 Bench with denim 405x5
speed 45 8x3 + 1/2 med
#4-4 sled 265 pounds 4x200ft. (run)
#5-4 FBCG 55x5 + 1/2 med
2B 65x4 same
3B 75x3 same
4B 85x2 same
MGLO 12th 85x5 + 1/2 med & 1/2 mini
13th 125x5 same
pull-ups 70 pounds
#6-4
MEDL with Titan
505x1, 595x1 + dbl 1/2 small
ME Squat with canvas on monolift
285 x 3 + 1/2 med & 1/2 small
#7-4
sled 335 4x200ft
quik pulls 55 2x15 + dbl 1/2 small
CSGM 495x1, 585x3, 625x4
#8-4
ME Bench with denim
185x1, 235x2, 255x1 + 1/2 med
FB Inc. 115x2 + 1/2 small
FB Dec. 125x2 + 1/2 med & 1/2 mini
#9-4
Fat and lazy!! Sat at gym and ate a quart of
chicken fried rice, it was a Friday thing!
#10-4
FBCG 70x2 + 1/2 med
2B 80x2 same
3B 90x2 same
4B 100x1 same
MGLO 12th pin 100x3 + 1/2 med & 1/2 mini
13th 140x2 same
(end of this mini cycle, start new bands on #5-5)
#1-5
Reg. Bar squat on Mono, with canvas
705x1, 775x5(stopped), 815x4
1 inch high on most reps, my straps were snug
but they were preventing me from pulling down
to parallel, #1-6, straps will be loose! I pulled
lower on each rep, last rep on each set was
right there, still need a little more weight.
speed 135 8x2 + 1/2 med.
#2-5
SLED 335 4x200ft.
Quik Squats 45 2x15 + 1/2 smalls
WSGM 410 x 3, 435 x 2
#3-5
Bench with denim
425x3, touch with 475
this time I stayed in my groove and pushed it
half way up, minus the failure set I would have
had it, big confidence boost!!
FB speed 45 8x3 + 1/2 med.
#5-5
FBCG 35x1 + 1/2 med & 1/2 mini
2B 35x1 same
3B 35x1 same
4B 35x1 same
(alot of tension, should rebound on day 10
and get more reps, first time like this)
MGLO 12th 55x5 +1/2 med & dbl1/2 mini
13th 105x5 same
pull-ups 70 pounds
#6-5
Floor Dl 605x2
ME Squat, off monolift with canvas
145x4, 215x1 + 1/2 med, small&mini
(based on my last squat workout, I upped
the band tension, unreal!!)
#7-5
sled 335 pounds 4x200ft. (hate it)
quik pulls 55 2x15 + dbl 1/2 small
CSGM 585x3, 635x3
(no more dl's or gm's till after meet,
back is shot, needs rest now)
#8-5 ME Bench, denim tightened!!
225x1, 250x1, 260x2 + 1/2 med.
Dec. 155x2 + 1/2 med
Inc. 215x2 + 1/2 mini
#9-5
Sled 200 4x200 feet (run)
#10-5
FBCG 35x1 + 1/2 med & 1/2 mini
2B 35x1 same
3B 35x1 same
4B 35x1 same
MGLO 12th 70x5 + 1/2 med &dbl1/2 mini
13th 125x2 same
#1-6 & #2-6
I think I'm screwed!!
Got to 455 on warm-ups x3, racked and had a
sharp searing pain through my lower back.
Of course I kept going, barely got 775 and got
buried with 805.
Iced when I got home, went to work today, every
little turn or bend, pain!!
I think cycle 5, beat me up, days 1&6 were unreal
and then the heavy GM's. Not sure what I'm
going to do. Do some rehab GM's, unrack
some weight on Mon, last ME squat, then
decide about the meet. This really sucks!
sled 165 4x200 ft.
wsgm 135 x12,5
best way to recover is to work through it. Doing
nothing is worse, recovery takes longer! the
gm's were very painful, not good!
#3-6
Bench with denim
385x1, 435x1, 465x1 (PB) 495 touch set
FB speed 125 8x3 + 1/2 small
#4-6
WSGM 45x15, 95x15, 135x15,10
#5-6
FBCG 155x3 + 1/2 small
2B 165x3
3B 175x2
4B 185x1
MGLO 12th 175x3 + 1/2 sm&1/2mini
13th 215x4
Mon 8/4
GM's 95 2x10
sharp pain down the right glute, into hammy and down into calf. not good!
#8-6 ME Bench with denim
275x1, 325x2 + 1/2 small
SSBar 610X9
speed 200 8x2 off 14"box + 1/2 med.
rev hypers 2x8 + 2 dbl purple
(holy freakin cow!! my quads are smoked! Brought
stance in half way for the 610 and then real
close for the speed, John & Mike, great call!)
#2-1
Sled 300 pounds 4x200ft
WSGM 365x3, 405x2
Rev Hypers 2x5 + 2 sm&2mini's doubled
#3-1
Bench 345 x 8 with denim
FB speed 35 8x3 + 1/2 med.
#5-1
FB 2B 45x7 + 1/2 sm & 1/2 mini
3B 55x5 same
4B 65x5 same
MG LO 110x8 150x10 + 1/2 med.
pull-ups with 50 pounds
#6-1
ME DL 505x1 + dbl. 1/2 med.
(was going to choke bands, no tension at all,
will stay with dbl. 1/2)
ME SSB 260x2 + 1/2 lg & 1/2 mini
#7-1
sled 335 pounds 4x200ft.
quik pulls 45 2x15 + dbl 1/2 small
rack CSGM 315x3, 405x3, 495x3, 545x3
(start from pin, in the down position)
rev hypers 7,5 + 2 sm & 2 mini, doubled
#8-1
ME Bench w/denim 135x3,155x2 + 1/2 med&mini
FB Dec. 125x3 + same
FB Inc. 85x3 + 1/2 small
#10-1
FBCG 55x6 + 1/2 sm & 1/2 mini
2B 65x5 same
3B 75x5 same
4B 85x4 same
FBMGLO 125x7 175x6 + 1/2 med
pull-ups 70 pounds
6-20 cycle #2
#1-2
SSB 660x5 old Titan, conventional stance
SSB speed 110 8x2 14" box + 1/2 large(blue)
(increased bands to blue, real narrow stance
quads are hammered again!)
#2-2
Quik squats SSB 2x15 + 1/2 small
WSGM 375x4, 415x3
rev hyper 8 + 2 smalls dbl
#3-2
bench 360x8
FB speed 45 8x3 + 1/2 med
#4-2 raining on day 2, so did sled today
sled 335 pounds 4 x 200ft.
#5-2 FBCG 70x4 + 1/2 small & 1/2 mini
2B 80x4 same
3B 90x3 same
4B 100x2 same
MGLO 140x5 190x5 + 1/2 med.
pull-ups + 90 pounds
#6-2 ME DL 525x2 + dbl 1/2 med
ME SSB 280x3 + 1/2 lg & 1/2 mini
( wore titan for both,wraps for SSB)
#7-2 sled 300 pounds 4x200ft. (104 heat index)
quik pulls 55 2x15 + dbl 1/2 small
CSGM, off pins, 425x2, 515x1, 565x3, 605x3
#8-2 ME Bench with denim
115x1, 165x3, 185x1 + 1/2 med & 1/2 mini
Inc. 95x3 + 1/2 small
Dec 145x X (crushed) + 1/2 med & 1/2 mini
(By the time I got to the Dec., I was done!
This is what guys are having a hard time with,
I was shot after 2 exercises, the bands we use
kick the crap out of us, that's why my system
is short and quick with lots of rest & recovery.
You do not need big long workouts to get
strong)
#10-2 FBCG 85x3 + 1/2 sm & 1/2 mini
2B 100x2 + same
3B 110x2 same
4B 120x1 same
MGLO #12 165x2 + 1/2 med
#13 215x2 same
pull-ups + 50 pounds
#1-3 SSB 710x2
SSB speed 110 8x2, 14" box, close stance
#2-3 sled 335 pounds 4x200ft.
quik squats 45 2x15 + 1/2 small
WSGM 385x4, 425x2
#3-3 Bench with denim 385x6
FB speed 45 8x3 + 1/2 med
#5-3
FBCG 35x6 + 1/2 med
2B 45x5 same
3B 55x4 same
4B 65x4 same
MGLO 12th 60x6 + 1/2 med & 1/2 mini
13th 100x6 same
#6-3
Frantz Gym
MEDL 515x2 + 1/2 sm (in mono)
ME Squat 245x2 + 1/2 med & 1/2 small
#8-3
ME Bench with denim
225 x2 245x2 + 1/2 med (deload)
Dec. 145x1 + 1/2 med & 1/2 mini
Inc. 105x2 + 1/2 small
CSGM 575x3, 615x4
#9-3 sled 265 pounds 4x200ft. (run)
#10-3
FBCG 45x5 + 1/2 med
2B 55x5 same
3B 65X4 same
4B 75x4 same
MGLO 12th 70x5 + 1/2 med & 1/2 mini
13th 110x5 same
pull-ups 50 pounds
#1-4
Reg. Bar squat off monolift with canvas
715 x 6
(brought stance in a little, pointed toes out more
felt real good!)
speed 135 8x2 + 1/2 med.
#2-4
Sled 300 pounds 4x200ft
Quik squats 45 2x15 + 1/2 small
WSGM 400x3, 435x2
#3-4 Bench with denim 405x5
speed 45 8x3 + 1/2 med
#4-4 sled 265 pounds 4x200ft. (run)
#5-4 FBCG 55x5 + 1/2 med
2B 65x4 same
3B 75x3 same
4B 85x2 same
MGLO 12th 85x5 + 1/2 med & 1/2 mini
13th 125x5 same
pull-ups 70 pounds
#6-4
MEDL with Titan
505x1, 595x1 + dbl 1/2 small
ME Squat with canvas on monolift
285 x 3 + 1/2 med & 1/2 small
#7-4
sled 335 4x200ft
quik pulls 55 2x15 + dbl 1/2 small
CSGM 495x1, 585x3, 625x4
#8-4
ME Bench with denim
185x1, 235x2, 255x1 + 1/2 med
FB Inc. 115x2 + 1/2 small
FB Dec. 125x2 + 1/2 med & 1/2 mini
#9-4
Fat and lazy!! Sat at gym and ate a quart of
chicken fried rice, it was a Friday thing!
#10-4
FBCG 70x2 + 1/2 med
2B 80x2 same
3B 90x2 same
4B 100x1 same
MGLO 12th pin 100x3 + 1/2 med & 1/2 mini
13th 140x2 same
(end of this mini cycle, start new bands on #5-5)
#1-5
Reg. Bar squat on Mono, with canvas
705x1, 775x5(stopped), 815x4
1 inch high on most reps, my straps were snug
but they were preventing me from pulling down
to parallel, #1-6, straps will be loose! I pulled
lower on each rep, last rep on each set was
right there, still need a little more weight.
speed 135 8x2 + 1/2 med.
#2-5
SLED 335 4x200ft.
Quik Squats 45 2x15 + 1/2 smalls
WSGM 410 x 3, 435 x 2
#3-5
Bench with denim
425x3, touch with 475
this time I stayed in my groove and pushed it
half way up, minus the failure set I would have
had it, big confidence boost!!
FB speed 45 8x3 + 1/2 med.
#5-5
FBCG 35x1 + 1/2 med & 1/2 mini
2B 35x1 same
3B 35x1 same
4B 35x1 same
(alot of tension, should rebound on day 10
and get more reps, first time like this)
MGLO 12th 55x5 +1/2 med & dbl1/2 mini
13th 105x5 same
pull-ups 70 pounds
#6-5
Floor Dl 605x2
ME Squat, off monolift with canvas
145x4, 215x1 + 1/2 med, small&mini
(based on my last squat workout, I upped
the band tension, unreal!!)
#7-5
sled 335 pounds 4x200ft. (hate it)
quik pulls 55 2x15 + dbl 1/2 small
CSGM 585x3, 635x3
(no more dl's or gm's till after meet,
back is shot, needs rest now)
#8-5 ME Bench, denim tightened!!
225x1, 250x1, 260x2 + 1/2 med.
Dec. 155x2 + 1/2 med
Inc. 215x2 + 1/2 mini
#9-5
Sled 200 4x200 feet (run)
#10-5
FBCG 35x1 + 1/2 med & 1/2 mini
2B 35x1 same
3B 35x1 same
4B 35x1 same
MGLO 12th 70x5 + 1/2 med &dbl1/2 mini
13th 125x2 same
#1-6 & #2-6
I think I'm screwed!!
Got to 455 on warm-ups x3, racked and had a
sharp searing pain through my lower back.
Of course I kept going, barely got 775 and got
buried with 805.
Iced when I got home, went to work today, every
little turn or bend, pain!!
I think cycle 5, beat me up, days 1&6 were unreal
and then the heavy GM's. Not sure what I'm
going to do. Do some rehab GM's, unrack
some weight on Mon, last ME squat, then
decide about the meet. This really sucks!
sled 165 4x200 ft.
wsgm 135 x12,5
best way to recover is to work through it. Doing
nothing is worse, recovery takes longer! the
gm's were very painful, not good!
#3-6
Bench with denim
385x1, 435x1, 465x1 (PB) 495 touch set
FB speed 125 8x3 + 1/2 small
#4-6
WSGM 45x15, 95x15, 135x15,10
#5-6
FBCG 155x3 + 1/2 small
2B 165x3
3B 175x2
4B 185x1
MGLO 12th 175x3 + 1/2 sm&1/2mini
13th 215x4
Mon 8/4
GM's 95 2x10
sharp pain down the right glute, into hammy and down into calf. not good!
#8-6 ME Bench with denim
275x1, 325x2 + 1/2 small