Tuesday 8/25/09
Reverse-band Box Squats using mini bands (~45# tension at box height)
235-1x5
325-1x2
375-1x1
415-1x1
465-1x1
525-1x1 (So this was about 480# at the bottom and, although heavy, I was able to keep the momentum on the way up and not stall out.)
0
Steve's Log
Started by Steve Loveall, --
353 replies to this topic
#303
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Posted --
Thursday 8/27/09
ME Bench
Bench off boards
135-1x10
185-1x5
225-1x3
275-1x2
315+2 board-1x2
335+2 board-1x1
355+2 board-1x1
365+2 board-1x1
385+3 board-1x0 (This came down a little high and I didn't quite get in the groove I needed. I was told that I was on my toes so I didn't have much leg drive either. I will pay more attention to that. Needless to say, I'll get it next time.)
ME Bench
Bench off boards
135-1x10
185-1x5
225-1x3
275-1x2
315+2 board-1x2
335+2 board-1x1
355+2 board-1x1
365+2 board-1x1
385+3 board-1x0 (This came down a little high and I didn't quite get in the groove I needed. I was told that I was on my toes so I didn't have much leg drive either. I will pay more attention to that. Needless to say, I'll get it next time.)
#304
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Posted --
Saturday 8/29/09
DE Squat w/ blue bands (~200-220 @ at top)
bar-1x8
135-1x5
185-1x4
225-8x2
DL's (conv. stance off 3" foam)
135-2x10
185-1x10
Prowler/Tire flip superset
2 trips each (puke factor low)
60 sec rest.
2 trips each (puke factor moderate)
60-90 sec rest.
2 trips each (puke factor imminent. I was able to hold it back, though.)
My heart rate was up to about 180 bpm at one point. Man I am out of shape but working w/ Spence really helped me get through it.
DE Squat w/ blue bands (~200-220 @ at top)
bar-1x8
135-1x5
185-1x4
225-8x2
DL's (conv. stance off 3" foam)
135-2x10
185-1x10
Prowler/Tire flip superset
2 trips each (puke factor low)
60 sec rest.
2 trips each (puke factor moderate)
60-90 sec rest.
2 trips each (puke factor imminent. I was able to hold it back, though.)
My heart rate was up to about 180 bpm at one point. Man I am out of shape but working w/ Spence really helped me get through it.
#306
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Tuesday 9/1/09
ME Squat
SSB Box Squats
bar-1x10
155-1x5
235-1x3
295-1x2
335-1x1
385-1x1
425-1x0 (Did not get to the box before I reversed. Had NO strength to come up. Big fail!! In hindsight, I probably should have taken a smaller jump in weight, i.e. 405#, and attempted that first. Lesson learned. The last time I did these, I got 405# for 2 so...)
Drop Set
225-1x6
225-1x8
Standing Abs
110-1x10
120-1x10
130-1x10
My biceps have been really sore since Saturday so even the SSB was a little bit of a challenge. Time for ice an Ibuprofen...or is it Propofol, I forget.
ME Squat
SSB Box Squats
bar-1x10
155-1x5
235-1x3
295-1x2
335-1x1
385-1x1
425-1x0 (Did not get to the box before I reversed. Had NO strength to come up. Big fail!! In hindsight, I probably should have taken a smaller jump in weight, i.e. 405#, and attempted that first. Lesson learned. The last time I did these, I got 405# for 2 so...)
Drop Set
225-1x6
225-1x8
Standing Abs
110-1x10
120-1x10
130-1x10
My biceps have been really sore since Saturday so even the SSB was a little bit of a challenge. Time for ice an Ibuprofen...or is it Propofol, I forget.
#307
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Posted --
Sunday 9/6/09
DE Bench
Floor Presses w/ chains off 3" foam pads
bar-1x10
135-1x5
185-1x5
225-1x3
225+40# chains-3x3
225+80# chains-5x3 (My bicep pain started to flare up again and my speed was slowing down. After the 2nd set I widened my grip out to pointer finger on the rings and most of the pain subsided and my speed also went up.)
Drop set
185-1x40
185-1x25
Tricep Pressdowns
90-1x10
100-1x10
110-1x10
DE Bench
Floor Presses w/ chains off 3" foam pads
bar-1x10
135-1x5
185-1x5
225-1x3
225+40# chains-3x3
225+80# chains-5x3 (My bicep pain started to flare up again and my speed was slowing down. After the 2nd set I widened my grip out to pointer finger on the rings and most of the pain subsided and my speed also went up.)
Drop set
185-1x40
185-1x25
Tricep Pressdowns
90-1x10
100-1x10
110-1x10
#310
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Posted --
Tuesday 9/08/09
ME DL
Deadlift w/ bands
135-1x8
225-1x5
275-1x3
315-1x2
365-1x1
275+light blue band-1x1
315+light blue band-1x1 (This was actually my 2nd attempt. On my first attempt, I kept the bar out too far in front of me. On the 2nd attempt, I sat down and back better and the weight came up much easier.)
Drop set
275-2x5
ME DL
Deadlift w/ bands
135-1x8
225-1x5
275-1x3
315-1x2
365-1x1
275+light blue band-1x1
315+light blue band-1x1 (This was actually my 2nd attempt. On my first attempt, I kept the bar out too far in front of me. On the 2nd attempt, I sat down and back better and the weight came up much easier.)
Drop set
275-2x5
#312
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Posted --
Thursday 9/10/09
ME Bench
Lock-outs
135-1x10
225-1x5
275-1x3
315+2 board-1x2
365+3 board-1x1
385+4 board-1x1
405+4 board-1x2 (All of the attempts felt strong and fast. I'm finally incorporating leg drive to help push the weight up and I can definitely feel a difference.)
Close-grip Bench (Hands completely inside rings)
225-1x10
225-1x9
Face Pulls
100-1x10
110-1x10
120-1x10
ME Bench
Lock-outs
135-1x10
225-1x5
275-1x3
315+2 board-1x2
365+3 board-1x1
385+4 board-1x1
405+4 board-1x2 (All of the attempts felt strong and fast. I'm finally incorporating leg drive to help push the weight up and I can definitely feel a difference.)
Close-grip Bench (Hands completely inside rings)
225-1x10
225-1x9
Face Pulls
100-1x10
110-1x10
120-1x10
#313
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Posted --
Quote
Steve Loveall - 2009-09-11 2:49 AM
Thursday 9/10/09
ME Bench
Lock-outs
135-1x10
225-1x5
275-1x3
315+2 board-1x2
365+3 board-1x1
385+4 board-1x1
405+4 board-1x2 (All of the attempts felt strong and fast. I'm finally incorporating leg drive to help push the weight up and I can definitely feel a difference.)
Close-grip Bench (Hands completely inside rings)
225-1x10
225-1x9
Face Pulls
100-1x10
110-1x10
120-1x10
Thursday 9/10/09
ME Bench
Lock-outs
135-1x10
225-1x5
275-1x3
315+2 board-1x2
365+3 board-1x1
385+4 board-1x1
405+4 board-1x2 (All of the attempts felt strong and fast. I'm finally incorporating leg drive to help push the weight up and I can definitely feel a difference.)
Close-grip Bench (Hands completely inside rings)
225-1x10
225-1x9
Face Pulls
100-1x10
110-1x10
120-1x10
Aloha Steve,
Hey I've been trying to incorporate leg drive in my squats...I think I'm finally getting the hang of it! lol. I see you have been training very hard when is your next meet?
Leo
#314
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Posted --
Aloha Leo,
I'm glad to hear that you're making improvements. Keep up the good work. I was looking at Oct. 25 in our gym but my schedule may not allow it. If I don't do that one I think we have another meet in December that I'll look at. We'll see. Janet and I look forward to seeing you and the Hawaii crew in November.
Now to catch up on my training log.
Saturday 9/12/09
DE Squat
SSB w/ Chains off low box and 2" foam pad
bar-1x10
155-1x5
205-1x3
245-1x2
295+40# chains-1x2
295+80# chains-1x2 (The lift was way too slow. Dropped bar weight.)
245+80# chains-5x2 (added about 1-1/2" of board at 3rd set)
255+80# chains-1x2
Leg Curls w/ blue band-3x10 with 5 sec hold at last rep
Calf Raises
90-3x10
Face Pulls
100-1x10
110-1x10
120-1x10
Standing Abs
70-1x10
90-2x15
--------------------------------------------------------------------
Sunday 9/13/09
DE Bench
Bench w/ chains
bar-some for a few
135-1x10
185-1x5
185+40# chains-1x3
185+80# chains-6x3
185+120# chains-1x3
Overhead DB Presses
30-1x10
35-1x10
40-1x10
45-1x10
Single-arm DB Rows
70-3x10
Rolling Tricep Presses
35-1x10
40-1x10
45-1x10
I'm glad to hear that you're making improvements. Keep up the good work. I was looking at Oct. 25 in our gym but my schedule may not allow it. If I don't do that one I think we have another meet in December that I'll look at. We'll see. Janet and I look forward to seeing you and the Hawaii crew in November.
Now to catch up on my training log.
Saturday 9/12/09
DE Squat
SSB w/ Chains off low box and 2" foam pad
bar-1x10
155-1x5
205-1x3
245-1x2
295+40# chains-1x2
295+80# chains-1x2 (The lift was way too slow. Dropped bar weight.)
245+80# chains-5x2 (added about 1-1/2" of board at 3rd set)
255+80# chains-1x2
Leg Curls w/ blue band-3x10 with 5 sec hold at last rep
Calf Raises
90-3x10
Face Pulls
100-1x10
110-1x10
120-1x10
Standing Abs
70-1x10
90-2x15
--------------------------------------------------------------------
Sunday 9/13/09
DE Bench
Bench w/ chains
bar-some for a few
135-1x10
185-1x5
185+40# chains-1x3
185+80# chains-6x3
185+120# chains-1x3
Overhead DB Presses
30-1x10
35-1x10
40-1x10
45-1x10
Single-arm DB Rows
70-3x10
Rolling Tricep Presses
35-1x10
40-1x10
45-1x10
#315
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Posted --
Tuesday 9/15/09
ME Squat
Box Squats w/ Cambered Bar & Chains (Estimating ~50% of chain weight used at the bottom and 90% at the top.)
bar-1x10
150-1x5
240-1x3
290-1x3
290+40# chains-1x2
290+80# chains-1x2
290+120# chains-1x1
330+120# chains-1x1
330+160# chains-1x1
330+200# chains-1x1
Reverse Hypers
250#-3x10
ME Squat
Box Squats w/ Cambered Bar & Chains (Estimating ~50% of chain weight used at the bottom and 90% at the top.)
bar-1x10
150-1x5
240-1x3
290-1x3
290+40# chains-1x2
290+80# chains-1x2
290+120# chains-1x1
330+120# chains-1x1
330+160# chains-1x1
330+200# chains-1x1
Reverse Hypers
250#-3x10
#316
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Posted --
Tuesday 9/22/09
ME DL
Reverse Green Band DL's (~90# tension)
warm-up up to 225 (no bands)-some for a few
added bands
225-1x3
315-1x2
365-1x1
405-1x1
455-1x1
475-1x0 (I had nothing at the bottom. No leg strength. My back was fine, my grip was fine. Just no power in my legs. I'm really struggling with this lift. I'll just keep trying variants.)
Drop Set
365-1x4
315-1x6
315-1x8
Stiff-Legged DL's
135-1x10
-----------------------------------------------
Wednesday 9/23/09
Conditioning w/ Boggs
Warm-up & Stretching
3 cycles of the following exercises for 40 sec. each with 1 min. rest between each cycle:
1. side-to-side ball slams
2. rowing
3. standing abs
4. plate squats (25# plate extended in front)
5. jump rope
Holy shit I am out of shape. It took me a good 10 minutes to finally get my body back to some sort of normalcy.
ME DL
Reverse Green Band DL's (~90# tension)
warm-up up to 225 (no bands)-some for a few
added bands
225-1x3
315-1x2
365-1x1
405-1x1
455-1x1
475-1x0 (I had nothing at the bottom. No leg strength. My back was fine, my grip was fine. Just no power in my legs. I'm really struggling with this lift. I'll just keep trying variants.)
Drop Set
365-1x4
315-1x6
315-1x8
Stiff-Legged DL's
135-1x10
-----------------------------------------------
Wednesday 9/23/09
Conditioning w/ Boggs
Warm-up & Stretching
3 cycles of the following exercises for 40 sec. each with 1 min. rest between each cycle:
1. side-to-side ball slams
2. rowing
3. standing abs
4. plate squats (25# plate extended in front)
5. jump rope
Holy shit I am out of shape. It took me a good 10 minutes to finally get my body back to some sort of normalcy.
#317
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Posted --
Tuesday 9/29/09
ME DL
Rack Pulls (~5-6" off floor)
135-1x8
225-1x8
275-1x8
295-1x8
I want to get more volume in without sacrificing my form. I know the weight will come later.)
Hip stretching with 44# KB x3
I got started late so no accessory work.
ME DL
Rack Pulls (~5-6" off floor)
135-1x8
225-1x8
275-1x8
295-1x8
I want to get more volume in without sacrificing my form. I know the weight will come later.)
Hip stretching with 44# KB x3
I got started late so no accessory work.
#318
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Posted --
Thursday 10/1/09
ME Bench
shoulder/pec warm-up with bands
Floor Presses (no foam under arms)
135-1x10
185-1x5
225-1x3
275-1x2
315-1x1
335-1x1
345-1x0 (pressed it up but with some assistance)
Close-grip Floor Presses
225-2x10
225-1x8
-------------------------------------------------------------------------------------------------------------
Sunday 10/4/09
DE Bench
shoulder/pec warm-up w/ band
bar-1x10
135-1x10
185-1x5
225-4x5
Tricep Presses
80-1x10
90-1x10
100-1x10
Incline BB Press
95-1x10
135-1x10
Overhead DB Presses
35-1x10
40-1x10
45-1x10
Front DB Raises
25-3x10
ME Bench
shoulder/pec warm-up with bands
Floor Presses (no foam under arms)
135-1x10
185-1x5
225-1x3
275-1x2
315-1x1
335-1x1
345-1x0 (pressed it up but with some assistance)
Close-grip Floor Presses
225-2x10
225-1x8
-------------------------------------------------------------------------------------------------------------
Sunday 10/4/09
DE Bench
shoulder/pec warm-up w/ band
bar-1x10
135-1x10
185-1x5
225-4x5
Tricep Presses
80-1x10
90-1x10
100-1x10
Incline BB Press
95-1x10
135-1x10
Overhead DB Presses
35-1x10
40-1x10
45-1x10
Front DB Raises
25-3x10
#319
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Posted --
Tuesday 10/6/09
ME DL
Rack Pulls from 2 pin
135-1x10
225-1x6
275-1x6
315-1x6
335-1x6
added belt
355-1x6
(Hopefully doing all this volume will help in my 1RM whenever I get back to it. Next week I will drop to sets of 4.)
KB Pull-throughs for hip flexure
44#-3x10
BB Bent Over Rows
135-1x8
155-1x8
185-1x8
ME DL
Rack Pulls from 2 pin
135-1x10
225-1x6
275-1x6
315-1x6
335-1x6
added belt
355-1x6
(Hopefully doing all this volume will help in my 1RM whenever I get back to it. Next week I will drop to sets of 4.)
KB Pull-throughs for hip flexure
44#-3x10
BB Bent Over Rows
135-1x8
155-1x8
185-1x8
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