Wednesday, April 30, 2008

April 30, 2008: ME Squat/Dead

Low Box Squat
45x5
95x5
135x5
185x5
225x5
265x5
285x5 (PR)

RDL
45x5,5
135x5
3x5 @ 265

Chin
5x4

45 degree hyper
3x12

Lying leg raise
3x12

15 minutes elliptical, level 3

Monday, April 28, 2008

April 28, 2008: DE Bench

Bench Press
45x5
95x3
135x3
8x3 @ 165
185x3
225x1
245x1

Press
45x5
95x5
135x3
170x2

Shoulder complex (front, side, rear raise)
2x15 @ 10

EZ OH Ext
barx8
3x6 @ +50

Hammer curls
2x15

Elliptical: 12 minutes, level 3

Saturday, April 26, 2008

April 26, 2008: DE Squat/Dead

Box Squat
45x5
95x2
135x2
185x2
8x2 @ 235
275x2
315x1

Deadlift
135x2
10x1 @ 245
315x1
365x1 (PR)

Step Up
BW x 10
2x8 @ +50

Hammer Strength Shrug (standing)
180x10
270x10
3x7 @ 360

Pullthru
3x9 @ 150

Pull Down abs (lat machine)
50x12
2x12 @ 60

Thursday, April 24, 2008

April 24, 2008: ME Bench

2 Board Bench Press
45x5
95x5
135x5
185x5
215x5
235x5

DB Bench Press
60x10
70x10
2x10 @ 75

Cable Row
100x10
4x10 @ 160

Face Pull
50x10
3x15 @ 70

Pressdown
4x15

Hammer curl
2x10

Tuesday, April 22, 2008

April 22, 2008: ME Squat/Dead

Low Box Squat
45x5
95x5
135x5
185x5
225x5
275x5

RDL
2x5 @ 45
135x5
3x5 @ 245

Chin
4x4

45 Degree back raise
4x10

Lying leg raise
2x12

Stretching

Sunday, April 20, 2008

April 20, 2008: DE Bench

Bench Press
2x5 @ 45
95x5
135x3
8x3 @ 165

Press
2x5 @ 45
95x5
135x3
155x3
165x3 (PR)

Row
45x5
135x5
185x5
3x5 @ 245

Seated EZ OH Ext
Bar x 10
3x5 @ +50

Hammer Curl
3x15 @ 20

April 19, 2008: DE Squat/Dead

Box Squat
45x5
95x5
135x2
185x2
10x2 @ 215

Deadlift
135x2
10x1 @ 225

Pulldown
160x12,12,8,8

Hammer Strength Shrug (standing)
270x12
2x6 @ 360

Pullthru
2x8 @ 150

Incline situp
2x10

Wednesday, April 16, 2008

April 16, 2008: ME Bench

Bench Press
45x5
95x5
135x5
185x3
225x1
245x1
265x1 (PR)

DB Bench
50x10
60x10
70x10

Cable Row
3x10 @ 150

Face Pull
50x12
2x12 @ 70

Rope pressdown
3x15

Monday, April 14, 2008

April 14, 2008: ME Squat/Dead

Back to Westside style training, and happy about it.

Warmup: 5 mins elliptical, level 2

Squat
45x5
95x5
135x5
185x5
225x3
275x3
315x1
335x1
365x1 (loose wraps) PR

Loose wraps = not prestretched, and I put them on without really pulling on them. So, pretty loose, just enough to know they were there. I had more in me, but hitting that PR was plenty.

RDL
45x5
135x5
3x5 @ 225

Step ups
2x10

Chins
4x4

Hammer Strength Shrug (standing, for thickness)
180x10
2x10 @ 270

45 degree hypers
4x8

Incline situps
2x8

Saturday, April 12, 2008

April 12, 2008

Press
45x5
65x5
95x5
135x5
155x3
175x1
185xmiss

Close Grip Bench
45x5
95x5
135x5
185x5
3x5 @ 225

Pullup
5,4,3,3

Cable row
3x8 @ 150

Pressdowns
3x12

Incline curls
2x8

Saturday, April 05, 2008

April 5, 2008

Press
45x2x5
65x5
95x5
3x5 @ 135.

Close Grip Bench
45x5
95x5
135x5
185x5
205x5
225x5

HS Seated Row
90x5
180x5
3x5 @ 270

Pulldowns
3x5 @ 200

Good stuff today.

Friday, April 04, 2008

April 4, 2008

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
335x1
355x1

The 355 was questionable.

Deadlift
135x5
225x1
5 singles @ 285

Step up
4x8

45 degree hypers
4x5

Tuesday, April 01, 2008

April 1, 2008

Bench Press
45x5
95x5
135x5
185x3
3x3 @ 225
245x1
255x1

Incline DB press
3x10 @ 50's

Barbell Row
45x5
95x5
135x5
185x5
5x5 @ 225

Chin
4,4,3,3

Pressdowns
3x15
Wecome to April.

March was better than February, but not what it needed to be.

Adjusting training to stay on track for long term goals: moving to a split to better train the powerlifts.

Other than that, keep on keepin' on.