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