353 replies to this topic

[Steve Loveall]

Thursday morning 7/23/09

ME Bench

Bench off boards
bar-1x20
155-1x5
205-1x3
265-1x3
added 2 board
315-1x3
added 3 board
335-1x2
added 4 board
355-1x2
375-1x2 (attempted a 3rd but the bar drifted back on me at lockout)

Incline DB Presses
70-1x10
80-1x10
90-1x8

Inclined Push-ups off chain-suspended handles
BW-2x10
BW+20# Chain-1x10

Reverse-grip Tricep Extensions w/ Straight Bar
70-1x10
80-1x10
90-1x10

[Steve Loveall]

Playing catch-up from the weekend

Saturday 7/25/09

DE Squat

Box Squat off 4" foam
bar-1x10
135-1x5
225-3x3
245-3x3
265-3x2

Speed pulls
135-3x10 working on strict form more than anything else

GHR
BW-3x5

Blue Band Leg Curls-3x10

Leg raises
no weight-1x10
20#-2x20

Single-leg calf raises-3x10

---------------------------------------------------------------------------
Sunday 7/26/09

DE Bench

Bench w/ chains
bar-1x20
135-1x10
185-1x5
185+2 chains-2x3
185+3 chains-4x3
185+4 chains-2x3

Band Bar
24# KB's-1x30
24#+17# KB's-1x30
(2)24# KB's-1x25

Chest-supported Rows
45-1x10
90-1x10
115-1x10

Bent-over Rows
135-3x10

Tricep extensions
70-1x10
80-1x10
90-1x10

Close-grip Bench
95-1x10
135-1x10
165-1x10

Shoulders
Front Raises/Laterals superset
20-1x10 each
25-2x10 each

Bicep Curls
25-3x10

Shrugs
70-1x10
80-2x10

[Steve Loveall]

Tuesday 7/28/09

ME Squat

Reverse Band Box Squats off 4" foam w/ light (pink) bands
bar-1x10
235-1x5
325-1x3
415-1x2
465-1x1
515-1x1
525-1x1 (This felt fairly easy and I should have gone up but I was still pleased with the weight.)
We estimated that the bands took off about 120# at the box.

Drop Set
325-2x6

No accessory work. Helped a lot of people and before I knew it, 2 hours had gone by.

[Steve Loveall]

Thursday 7/30/09

ME Bench

Warmed up with some floor presses-up to 185 for 3

Reverse Green Band Bench
225-1x3
315-1x2
365-1x1
385-1x1
405-1x1
425-1x1
435-1x1 (Good grinder. I twisted and turned but kept the weight moving. About 1 minute later, I felt like I wanted to puke.)
Estimated band tension at the bottom is 135#.

Drop set
315-1x19
315-1x10

No mas, no mas.

[Steve Loveall]

Saturday 8/1/09

DE DL

Rack pulls w/ quadded mini's off 3-pin
bar-3x10
145-3x2
185-3x2
245-2x2

Dimmel Dips (I think that is what they are called.)
95-1x10
115-1x10
135-1x10

Box jumps up to 24" box
BW-2x8
BW+20# vest-1x8

Decline Abs
10# ball overhead-2x16
12# ball-1x10

Suspended Leg Raises-3x10

[Steve Loveall]

Tuesday 8/4/09

ME Squat

Free Squats (walked out)
Bar-1x10
145-1x5
235-1x3
325-1x2
375-1x2
415-1x2

---------------------------------------------------------------------------------------------------
Thursday 8/6/09

ME Bench

3-Board Presses
bar-1x10
135-1x10
185-1x5
225-1x3
added 3-board
275-1x3
315-1x2
335-1x2
365-1x2
385-1x1

Incline DB Presses
70-1x8
80-1x8
100-1x6

Tricep Extensions
80-1x10
90-1x10
100-1x10

[Steve Loveall]

Sunday 8/9/09

DE Bench

Bench w/ Chains
bar-1x a bunch
135-1x10
185-1x5
185+2 chains-4x3
225+2 chains-4x3

Floor Presses
185-1x10
225-1x10
245-1x10

Face Pulls
90-1x10
100-1x10
110-1x10

Overhead Tricep Presses w/ sandbag (~40-50#)-3x10

Rolling Tricep Presses
25-1x10
35-1x10
45-1x10

[Steve Loveall]

Tuesday 8/11/09

ME DL

Deadlift Standing on 4" Foam
135-1x10
225-1x3
275-1x2
315-1x1
315-1x2
Did not feel right at all tonight. Felt light-headed and nauseous after each lift. I don't think I ate or drank enough today and then loaded myself with a supplement drink that wired me up. Bad Form!!

Box Squats off blue pad
135-1x10
225-1x8
315-1x6

GHR's-2x5, 1x4

Hyperextended Sit-ups off GHR-3x10, 2x8

[Steve Loveall]

Wednesday 8/12/09

Conditioning (or in other words: I'm way out of shape so I think I'll just kill myself now!)

Rowing machine-200 strokes
Jump rope-50
Ball slams-10
Side lunges-10
Squats (BW)-10

All done 6 times.

[Steve Loveall]

Thursday 8/13/09

ME Bench

Floor Presses against quadded mini bands (bar ~6" off chest)
bar-1x10
135-1x5
185-1x3
225-1x2
255-1x2
275-2x0 (Stapled on both attempts!!)

Drop set
225-2x8

Band Bar
26# KB's-1x15
26#+35# KB's-2x15

DB Bent-over rows
80-1x8
105-1x8
115-1x8

Seated overhead presses
135-3x8

JM presses
95-2x8
135-1x8

[Steve Loveall]

Sunday 8/16/09

DE Bench

Bench w/ doubled mini bands
bar-1x10
135-2x3
145-2x3
195-4x3

Face Pulls
110-1x15
120-2x15

Wide-grip Lat pulls
120-1x15
130-2x15

Reverse-grip Tricep extensions
60-1x15
70-1x15
80-1x15

Skull Crushers w/ EZ curl bar
72-2x15
92-1x15

Abs
Figure 8's w/ KB's
26# KB-1x20
35# KB-2x20

Russian Twists w/ 10# Med ball-4x20

[Steve Loveall]

Tuesday 8/18/09

ME Squat

Box Squats w/ Chains using 50# Buffalo Bar
bar-1x10
140-1x5
190-1x3
230-1x3
280+40# chains-1x1
280+80# chains-1x1
280+120# chains-1x1
280+160# chains-1x1
320+160# chains-1x1
320+200# chains-1x1
All chains were off the floor at the top.

GM's
bar-1x10
95-1x8
13-1x85
165-1x8
185-1x8

GHR
110#-1x10
180#-1x10
230#-1x10

[Zach Trowbridge]

230lbs on the GHR? Is that even possible?

[Steve Loveall]

Quote

230lbs on the GHR? Is that even possible?

Sorry about that. Reverse Hyper is what I meant. Although I'm sure some of the bigger guys could do it, though. ;)

[Steve Loveall]

Quote

don't forget the beat down you got!

Oh yeah...and one swift kick in the nuts by Jack "monkey boy" Cartwright whose quote was "I meant to kick you in the stomach." Ha ha ha...stupid kid!

[Steve Loveall]

Thursday 8/20/09

ME Bench

Floor Presses on 4" foam w/ chains
bar-1x10
135-1x10
185-1x5
225-1x3
275+40# chains-1x2
275+80# chains-1x1
275+120# chains-1x1
275+160# chains-1x1

Tricep Band Pressdowns-100

[Young Bull]

good work on those floor presses steve! how do your tri's feel after those band presses?
Are you doing the oct 25 meet?

[Steve Loveall]

Tri's are OK right now.
I'm contemplating the Oct. 25th meet. If all goes well, I may throw my hat in the ring.

[Marcus]

Just do it!