New Year's Week Training.
*all lifts performed raw
(weight x reps x sets)
Sumo Deadlifts
505 x 3 x 3
Speed Sumo Deadlifts
410 x 3 x 3
Power Shrugs
365 x 5 x 3
Stiff Leg Deadlifts
335 x 5 x 3
Bent Over Rows
235 x 5 x 3
Undergrip Lat Pulls
180 x 5 x 3
Back Attack
120 plus green and purple band x 5 x 3
Concentration Curls
45 x 8 x 1
55 x 8 x 1
Hammer Curls
65 x 8 x 2
12/31/09
*all lifts performed raw
Bench Press
265 x 5 x 2
Close Grip Bench Press
235 x 5 x 2
Incline Bench Press (w/ carpet)
220 x 5 x 2
Standing Military Press
135 x 8 x 1
145 x 6 x 2
Dumbbell Side Laterals
40 x 10 x 1
45 x 7 x 2
One Arm Tricep Exts.
45 x 10 x 1
50 x 8 x 1
V Bar Pushdowns
110 x 10 x 1
130 x 6 x 2
1/2/10
Box Squats w/ green bands [used 13 1/2 inch box (black tape) and one board]
235 x 3
325 x 2
415 x 2
415 x 2
415 x 2 (removed one board and added thin mat)
415 x 2 (removed mat and went straight to box. dumped the bar at the end of my second rep)
415 x 1 (replaced one board and added squat suit w/ straps down)
465 x 1 (squat suit w/ straps up)
505 x 1 ( " )
555 x 1 ( " )
Front Squats
285 x 8 x 3
Front Sled
280 x 1 x 3 (1 rep = up and back once...heavier weight that usual)
Hip Band Squats
Blue/Green x 15 x 3
Standing Calf Raise
140 x 20 x 3
1/3/10
High Rep Bench Press
185 x 10 x 2
225 x 17 x 1
Dumbbell Flyes
30 x 15 x 1
40 x 15 x 2
Rotator Cuff Band Exercises
Ab exercises
Happy New Year and good times.
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