"Deadlift" Work

March 30, 2010

I wanted to give my shoulder and neck a break...so I won't be deadlifting for a few weeks. In its place, I will do some good mornings. And tonight went well. I positioned my body into a deadlift like position while standing on 2 mats, using a suspended cambered bar.

Good Mornings

420 x 4 x 3

470 x 2 x 1

Cable Rows

180 x 8 x 1

210 x 6 x 2

Pull Ups

25 and Bodyweight x 6 x 3

Sled

200 x 4 x 2

GHR's

Bodyweight x 8 x 2

Alternate Dumbell Curls

50 x 6 x 2

Concentration Curls

50 x 10 x 1

60 x 8 x 1

Good Times

A couple more days of training...good times

March 25, 2010

Bench Press

280 x 3 x 2

Close Grip Bench Press

245 x 3 x 2

Incline Bench Press

230 x 3 x 2

Side Laterals

40 x 12 x 3

Bent Laterals

55 x 8 x 3

One Arm Tricep Extensions

50 x 7 x 3

Dumbbell Kickbacks (two arm)

55 x 8 x 2

March 27, 2010

Sled (1 rep = 1 length of turf)

205 x 4 x 3

Squats (walk outs)

330 x 4 x 1

330 x 2 x 1 w/ 3 chains each side

330 x 2 x 2 w/ 5 chains each side

380 x 2 x 3 "

400 x 2 x 1

Standing Calf Raise

200 x 20 x 3

March 28, 2010 (Bench Shirt Work)

Shirted Bench Press

315 x 2 w/ 2 board

345 x 2 " (shirt in regular placement)

365 x 1 " (shirt in more jacked placement)

365 x 1 " (shirt in regular placement)

Push Ups

body weight x max x 3

As you can see in this video, I have good explosion off the two board but my lock out still needs some work. Using Roy's advice, I need to work more triceps. I will admit my tricep work has been lacking lately...you can see that the bar actually descended at the top. If this were to happened at a meet, it would not be a legal lift.

Training - 5 sessions

March 13, 2010

Squat Training

Pull Throughs

Blue Band x 15 x 2

2 Blue Bands x 12 x 2

Squats w/ mastodon bar

240 x 8

330 x 6

420 x 4

470 x 2 (added knee wraps)

510 x 2

420 x 6

420 x 6

Front Squats

225 x 6 x 3

Standing Calf Raise

320 x 12 x 3

Dumbbell Calf Raise

110 x 12 x 3

March 16, 2010

Deadlift Training

Conventional Deadlifts w/ purple bands

315 x 8

405 x 6 x 3

Bent Over Barbell Rows

185 x 8 x 3

Lat Pulls

160 x 8 x 1

GHR's

purple bands x 10 x 3

One Arm Tricep Extensions

50 x 8 x 2

Cable Pushdowns

100 x 10 x 2

March 18, 2010

Bench Press Training

Bench Press

265 x 5 x 2

Close Grip Bench Press

235 x 5 x 2 (needed assistance on 5th rep)

Incline Bench Press

220 x 5 x 1 (stopped one inch short of chest)

220 x 4 x 1 (used carpet)

Side Laterals

30 x 10 x 2

Front Laterals

30 x 8 x 2

Bent Laterals

55 x 8 x 2

Concentration Curls

50 x 10 x 1

60 x 7 x 1

Standing Barbell Curls

95 x 6 x 2

March 20, 2010

Squat Training

Box Squats w/ Chains

330 x 2 w/ 3 chains (on each side)

380 x 2 w 3 chains

420 x 2 w/ 3 chains (added suit - straps down)

470 x 2 w/ 3 chains

Front Squats

145 x 10 x 1

235 x 8 x 1

285 x 6 x 1

Pull Throughs

Blue Band x 15 x 3

Standing Calf Raise

180 x 15 x 1

270 x 12 x 2

Dumbbell Calf Raise

110 x 12 x 2

510 x 2 w/ 3 chains (straps up)

510 x 2 w 3 chains (no box)

March 23, 2010

Deadlift Training

Rack Pulls (off the "one pin") - RAW (no belt)

495 x 6

495 x 6 w/ 1 chain (on each side)

495 x 4 w/ 2 chains

495 x 4 w/ 3 chains

495 x 2 w/ 4 chains ( 160 lbs of chains)

Bent Over Barbell Rows

285 x 6 x 3

Lat Pulls

160 x 8 x 1

180 x 6 x 2

GHR's (slow and concentrated)

bodyweight x 6 x 3

Concentration Curls

50 x 12 x 1

55 x 12 x 1

Standing Dumbell Curls

30 x 14 x 1

35 x 12 x 1

A week and a half of training...sorry for the delay! March 6 through March 11

It has been so long since I entered in my training blog that I have forgotten what I did for bench a week ago. But here is what I did after...not a bad week.

March 6, 2010

3 sets of sled (2 @ 280 and 1 @ 210)

Pull Throughs

2 blue bands x 15 x 3

Box Squats with Mastodon Bar and Foam (Black Tap Box) - Raw

420 x 4 x 1

440 x 4 x 2

470 x 2 x 1

510 x 1 x 1

520 x 1 x 1

Standing Calf Raise

220 x 15 x 3

Blue Band Calf Raise

Blue Band x 15 x 3

March 9, 2010

Conventional Deadlifts

505 x 6 x 1

505 x 4 x 1 w/ 2 chains

505 x 3 x 1 w/ 4 chains

525 x 3 x 1 w/ 4 chains

Barbell Rows

275 x 6 x 3

Lat Pulldowns

160 x 8 x 1

180 x 6 x 2

Stiff Legged Deadlifts

295 x 6 x 3

Dumbell Kickbacks

55 x 8 x 1

65 x 7 x 1

Cable Pushdowns

110 x 8 x 2

March 11, 2010

Bench Press

255 x 5 x 2

Close Grip Bench Press

225 x 5 x 2

Incline Bench Press

210 x 5 x 2 (stopped 1/2 inch from chest)

Standing Military Press

135 x 6 x 3

Dumbell Side Laterals

30 x 10 x 3

Concentration Curls

45 x 10 x 1

55 x 6 x 2

Hammer Curls

60 x 8 x 2

Deadlift Training Day - 3/2/10

Deadlift Training

Well, it looks like my squat training on Saturday was too good...feeling a little sore today. And it showed in my deadlifts. So, I kept it simple...once again.

Conventional Deadlifts (used a standard rack pull bar)

495 x 4 x 3

Bent Over Rows

225 x 8 x 3

Lat Pulls

140 x 8 x 2

160 x 6 x 1

Front Sled

225 x up and back twice x 3

Concentration Curls

50 x 10 x 1

55 x 8 x 2

Hammer Curls

65 x 8 x 3

The weight felt a little heavy once again. I think next week I will be moving away from deadlifts...maybe do some rack pulls instead.