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Post by Joey Smith on Apr 29, 2011 14:06:17 GMT -5
02/23/11
DE Bench Training with (VIDEO)
YouTube - Joey Smith DE Bench Training @ NeboBarbell 02/23/11
15 min stretching
Smith Plex - 3 sets purple band
Front Plate Raises - 3 sets 45# plate
Shoulder Horn - 3 sets
Foam Roller
Broomstick Swings - 4 sets
BB Bench-press
raw, comp setup, alternated grips on each set
used 6" foam roller on all sets for arch
used 2 chains on each side for all sets
1 x bar x 50# chain - 5
1 x 135 x 50# chain - 3
1 x 185 x 50# chain x cg - 2
1 x 185 x 50# chain x mg - 2
1 x 205 x 50# chain x wg - 2
1 x 205 x 50# chain x cg - 2
1 x 225 x 50# chain x mg - 2
1 x 245 x 50# chain x wg - 2
1 x 265 x 50# chain x cg - 2
1 x 285 x 50# chain x mg - 2
1 x 305 x 50# chain x wg - 2
Standing Front BB Press
1 x bar - 10
1 x 135 - 10
1 x 185 - 10
1 x 225 - 10
Standing Tri Rope Press downs
4 x 12
Pec Dec
4 x 12
Abs
My wave of bands of DE day is complete and now my wave of chains starts. All felt good and light as they should. I’m really working on my set up and getting super tight. My arch is getting better each and every week. Elbow is holding up fine as well.
Davon and Charlie are pushing Tim on bench day. It’s good to see the competiveness all three of them have with each other. I probably make it worse by instigating it more but a little competition is always a good thing for us all.
Since my appetite is coming back my food intake has increased im glad to say. I have had some questions to what my weight is currently. I’m 288 right now.
Food intake so far today:
Breakfast:
Cereal
Protein shake
2 slices of bread with peanut butter
Vitamin supps
Pre work out drink
After training:
Protein shake
Banana
Lunch:
2 chicken breast
Potato
Fruit cup
Snack:
Apple
2 oatmeal cakes
3 eggs
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Post by Joey Smith on Apr 29, 2011 14:07:10 GMT -5
02/24/11
My 10 week Bench Program --------------------------------------------------------------------------------
Here is my 10 week setup:
Week 1:
DE - Speed Bench Press--w/minis
ME - Max Effort bench--Floor Press w/3 chains on each side
Week 2:
DE - Speed Bench Press--w/minis
ME - Max Effort Bench--Floor Press w/2 chains on each side
Week 3:
DE - Speed Bench Press--w/monster minis
ME - Max Effort Bench-- Reverse Blue Band or "hanging blues" (out of a power rack)
Week 4:
DE - Speed Bench Press--w/minis
ME - Max Effort Bench Press-- SHIRT WORK
Week 5:
DE - Speed bench Press--w/2 chains on each side
ME - Max Effort Bench Press-- Raw 3 board press
Week 6:
DE - Speed Bench Press--w/3 chains on each side
ME - Max Effort bench-- Floor Press STRAIGHT WEIGHT
Week 7:
DE - Speed bench press--w/Minis
ME - Max Effort Bench Press-- SHIRT WORK
Week 8:
DE - Speed Bench Press--w/ 2 chains on each side
ME - Max Effort Bench Press-- SHIRT WORK - take opener
Week 9:
DE - Speed Bench Press--w/minis
ME - Max Effort Bench Press-- Floor Press Straight Weight
Week 10:
DE - Speed Bench Press--Straight weight
ME - would be meet day
On my speed day I alternate grips of close, med, and wide. On my ME days I am not in my shirt everything is close grip. This is a straight Westside template for bench. I trained like this for a long time and had real good success with it. That is why I am going back to it and see how it works for me again. I enjoy the DE days and the circa max training with this programming. As you can see I go bands for DE for 3 weeks then chains for 2 weeks then alternate back and forthe between band and chains. Everyone has their own brand of what they like or what they are used to. What works for some may not work for all. I have done this training before and I like it. I have also done straight Block Periodization which has worked for me well also during my raw full power and geared bench only.
Here is something Jim posted for a DE Bench cycle to further help on this:
Dynamic Bench Training
Straight Weight Cycle
Application: This cycle is intended for those who have more than one year of training under there belt but still feel they need to add more muscle mass. This cycle is designed to harness the benefits of dynamic training while still developing the raw strength many notice lifters are still lacking.
Training Cycle:
Week 1 – 50% for 8 sets 3 reps followed by 2 sets 5 reps with 60% (use three different grips: close, medium and wide) Week 2 – 55% for 8 sets 3 reps followed by 2 sets 5 reps with 65% (use three different grips: close, medium and wide) Week 3 – 60% for 8 sets 3 reps followed by 2 sets 5 reps with 70% (use three different grips: close, medium and wide) All percentages are based on your raw bench press max.
Chain Cycle
Application: This cycle is intended for the beginning trainee who has been through a few of the beginner straight weight cycles and is ready to add chains into the training cycle. Beginner may still have some technical issue with the bench press and is looking for something new to try out that will help them bring their dynamic strength to the next level.
Training Cycle:
Week 1 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide) Week 2 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide) Week 3 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide)
* On those days you feel good and the weight feel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging from 10-20% higher then weight used for the dynamic sets.
Suggested Chain (based on max bench press) (chain weight is for both side combined) 100-200 Pounds – 20 pounds 201-300 Pounds – 40 pounds 301-400 Pounds – 60 pounds 401-500 Pounds – 80 pounds 501-600 Pounds – 100 pounds 601-700 Pounds – 120 pounds 800 Plus Pounds – 140 pounds
Chains should be set up with the use of a support chain with main weight chain running through the support chain with ½ of the main chain weight resting on the floor when the barbell in is the racked position.
Band Cycle
Application: Bands are not recommended for beginners. This is because the beginner has not yet developed the muscular and technical base needed for band training. If the trainee feels they do have a good technical base and are ready for bands then the follow cycle is for them. If trainee does not feel they are ready it is best to stick with straight weight and chain cycles until they are ready.
Training Cycle: Week 1 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide) Week 2 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide) Week 3 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)
* On those days you feel good and the weight feel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging from 10-20% higher then weight used for the dynamic sets.
Suggested Band Tensions (based on max bench press) 100-200 Pounds – Bands not recommended 201-300 Pounds – 30-40 pounds of band tension at the top of the lift 301-400 Pounds – 40-50 pounds of band tension at the top of the lift 401-500 Pounds – 70 - 80 pounds of band tension at the top of the lift 501-600 Pounds – 70 - 80 pounds of band tension at the top of the lift 601-700 Pounds – 100-120 pounds of band tension at the top of the lift 800 Plus Pounds – 140-160 pounds of band tension at the top of the lift
* Bands should be set up so there is always tension at the bottom of the lift. The recommended band tension is based on the total band tension at the top of the bench press. Best matches for what is dynamic bench training In the spirit of the 4th of July, we are going to focus on explosive (re: dynamic) training. So listed below are the top 3 cycles for the squat and bench. ... Jump to text »
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Post by Joey Smith on Apr 29, 2011 14:07:27 GMT -5
02/25/11
Squat Training with (VIDEO) and PR
YouTube - Joey Smith Squat Training @ NeboBarbell 02/25/11
20 min stretching
10 min foam roller - lower back
Broomstick Swings - 3 sets
Smith Plex - 3 sets
Shoulder Horn - 3 sets
More Hammy and hips stretching
BB Squats
raw warm-ups, wide stance, belt
1 x bar - 5
1 x 145 - 5
1 x 195 - 5
1 x 235 - 5
1 x 285 - 3
1 x 325 - 3
1 x 415 - 3
Added Ace Metal Pro Briefs
Added choked rev average bands
EFS Pro Average Band
1 x 505 x rev average band - 3
1 x 550 x rev average band - 3
1 x 600 x rev average band - 1
1 x 700 x rev average band - 1
1 x 765 x rev average band - 3
1 x 785 x rev average band - 2
GHR
4 x 12
Standing DB Curl
4 x 10
35# plate forearm curl
4 x 20
Abs
I felt as if my squats today went better than they have yet in my briefs. Well that’s my thought but I do realize I still have allot of work to still do. I made a full conscience effort to push my knees out really hard and to arch my back even harder. I tried working on the "drop" squat when close to depth. I don’t have a real good hang of it yet but I can see how it helps. It’s just getting the timing right with it. The 765 my timing was not good on my last two. I thought the 785 was timed just right though. I was smoked after this. I also think I have corrected my shifting to my right as bad as I was doing. I will be glad when I get a grip on all this so I don’t have 100 things running through my mind while I am setting up. It will come in due time.
My guys all looked great squatting today. Tim finally decided to get his head out of his ass today and did real well repping deep into the 500's. Charlie’s form is fantastic for such a novice lifter. He is coming along allot faster than I thought he would. Davon is a secret weapon I have and can’t wait to bring him out to a meet when he is ready. He has some of the best raw untrained talent I have ever seen for a young guy. Josh is looking real well and his form is bordering perfection. I am looking for all of them to have big Pr's soon.
My daughters travel basketball practices have been going real well. She has really caught on to all the offense and defense plays they run and the code numbers they are using as well. I never realized these coaches would be running the complex things they are running but the girls are doing awesome. We start our first tournament next weekend. I am really excited and looking forward to it.
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Post by Joey Smith on Apr 29, 2011 14:07:04 GMT -5
02/27/11
ME Benchpress Training with (VIDEO)
YouTube - Joey Smith ME Bench Training @ NeboBarbell 02/27/11
Warm-up Stretching 15 min
Foam Roller - Lower Back
Shoulder Horn - 3 sets
Mini Band Front Raises - 3 sets
Broomstick Swings - 3 sets
BB Bench-press
raw, comp setup, comp grip
used 6" foam roller on all sets for arch
1 x bar - 3
1 x 135 - 3
1 x 185 - 3
1 x 225 - 3
1 x 275 - 2
Added 3board for all sets
Used close grip on all sets
1 x 275 x 3board x cg - 2
1 x 315 x 3board x cg - 2
1 x 365 x 3board x cg - 2
1 x 405 x 3board x cg - 2
1 x 455 x 3board x cg - 2
1 x 500 x 3board x cg - 2
1 x 525 x 3board x cg - 2
Pec Dec
3 x 100 - 10
Rope Tri Press downs
3 x 1plate - 10
Smith Plex
3 x 10
Kettle Bell Band Shrugs
3 x 10
Abs
Had not done these close grip heavy board presses in sometime. All of the weights felt good. I got kind of wobbly on my last set but pressed it fine. I feel like my triceps power is coming back nicely. My elbow looks to be 100% now so im really pleased with that.
All my teammates did really well benching today. Everyone technique is looking good and on point. They are 6 weeks out from their meet. I’m looking for each of them to do real well. Our group has grown and it’s great having such a great support system in our gym. Everyone is pushing everyone and helping each other get strong(er) and that’s what its all about.
My girl’s basketball team won their first game in the end of the season tournament. We played one of the teams that beat us earlier this season by one point. A team that should not have beat us but they did. So we got a chance yesterday to get some redemption. They were up on us by 2 points in the final seconds and we were able to score and tie it up and go into overtime. I only had 5 girls, no subs; one of my starters out and 3 of my girls with 4 fouls each going into overtime. Needless to say I was not sure we could pull it out but my girls have some real fortitude about them. They refused to give up due to the obstacles we were facing and pulled it out in the end. My girls won by 3 points. I was very very proud of them. Awesome game.
Food intake for the day:
Morning breakfast:
Cereal
1 banana
toast
vitamin supps
Lunch:
rice and chicken
protein shake
pre work out drink
After training:
protein shake
chicken breasts and fries
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Post by Joey Smith on Apr 29, 2011 14:08:06 GMT -5
03/01/11
Lower Acc --------------------------------------------------------------------------------
20 min stretching
10 min foam rolling - lower back and hip
Broomstick Swings - 3 sets
Shoulder Horn - 3 sets
Monster Mini Pull parts - 3 sets
More Foam Rolling - Lower back and hip
RDL's
1 x 135 - 10
1 x 185 - 10
1 x 225 - 10
1 x 275 - 10
1 x 315 - 10
Circuit Training:
Leg Curl
3 x 10
GHR
3 x 10
Bent over DB Curl
3 x 10
Wide Grip Lat Pull down
3 x 10
Rear Delt Mach
3 x 10
Standing BB Curl
3 x 10
Wide Grip Behind Neck Pull downs
3 x 10
Calf Raises on leg press
4 x 50
Abs
My right hip and lower back have been bothering me since Friday after squats. I have been doing all the norm stuff to help it....foam roll, heat pad, ice, ibuprophen and stuff. I did not want to reaggrivate it by pulling tonight so I did what I could and took it easy. Trying to train smart and not be stupid and really put my self out for awhile.
I have started back coaching soccer today. My daughter is not playing this season due to travel basketball but my soccer kids parents still wanted me to coach and keep the team together. I could not say no. I really enjoy seeing these kids and coaching them. I have had most of them now for 13 seasons this season. I will be coaching their practices and the games that I will be in town for through he season but one of the dads is going to help me when I am out of town for travel basketball on Saturdays and fill in and coach for me. I went over and over some plays and rules with him today with the kids to show him some things and I will at next weeks practice too. I will be able to coach the first game which is good. That will really help how I run things and shuffle kids in and out and who needs to be where. It was great seeing all of them today.
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Post by Joey Smith on Apr 29, 2011 14:09:05 GMT -5
03/02/11
DE Bench Training with (VIDEO)
YouTube - Joey Smith DE Bench Training @ NeboBarbell 03/02/11
10 min stretching
10 min stability ball stretching
10 min foam roller - lower back & hips
Shoulder Horn - 3 sets
Broomstick Swings - 3 sets
Monster Minis Front Raises - 3 sets
BB Bench-press
comp setup, raw, alternated grips on each set
1 x bar - 5
1 x 135 - 5
Added 75# of chain for all sets
Used 6" foam roller on all sets for arch
1 x 185 x 75# chain x cg - 3
1 x 185 x 75# chain x mg - 3
1 x 205 x 75# chain x wg - 3
1 x 205 x 75# chain x cg - 3
1 x 225 x 75# chain x mg - 3
1 x 225 x 75# chain x wg - 3
1 x 245 x 75# chain x cg - 3
1 x 245 x 75# chain x mg - 3
Took all the chains off for rep out:
1 x 250 - 30 reps
Overhead Tri Ext Rope
3 x 1plate - 12
Seated Chest Press
3 x 180 - 12
Halbert Swings
3 x 30's - 12
Handgripper Mach
1 x 2plates - 20
1 x 3plates - 20
1 x 4plates - 20
1 x 5plates - 20
1 x 6plates - 20
Abs
Finished up my DE chain wave this week. Everything felt good and easy. I really wanted to get 250 for 35+ but was just too taxed. My hip has continued to bother me but I will keep rehabbing and take it easy. I can feel my bench power coming back to me week by week. I am starting to feel stronger on the bench than I have in quite some time. Being injured all the time is very aggravating. I seem to be on my way to being somewhat healthy, again which makes me happy.
Food intake today:
2 bags oatmeal
1 glass milk
1 banana
Vitamin supps
Pre training drink
After training:
Protein shake
Steak and potatoes
Snack:
1 orange
Oatmeal cookie
3 scoops peanut butter
Next meal:
Huge plate of chicken and rice
Vitamin supps
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Post by Joey Smith on Apr 29, 2011 14:09:19 GMT -5
03/04/11
Squat Training --------------------------------------------------------------------------------
20 min of stretching
10 min foam rolling
5 min stability ball stretching
Travel Stick - Hammys and Quads
Broomstick Swings
BB Squat
raw warm-up, wide stance, belt
1 x bar - 5
1 x 145 - 5
1 x 195 - 5
1 x 235 - 5
1 x 325 - 3
1 x 415 - 3
Added Metal Ace Briefs
1 x 505 - 3
1 x 600 - 3
1 x 650 - 2
Added Knee Wraps
1 x 685 - 2
1 x 705 - 2
GHR
3 x 10
Back Ext with Avg Band
3 x 12
Leg Curl
3 x 10
Leg Ext
3 x 10
Face Pulls
4 x 12
Abs
I forgot to charge my camera so I was not able to record this session. I feel these went really well. Tim said on the 685 and 705 I was good on depth. I just have to take his word on it. All the weights felt easy and strong.
I’m really excited because my daughters first travel basketball tournament is this weekend. I cant wait to see our girls play and see how they perform against other all star girls in their age bracket. This will be all day Saturday so I had to stock up on food to eat all day. I be damned if I am going to eat concession stand hotdogs and hamburgers at 5 dollars a pop all day. I will update what happened Sunday.
I want to wish all the team EliteFTS lifters who are lifting this weekend the best.
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Post by Joey Smith on Apr 29, 2011 14:09:33 GMT -5
03/06/11
ME Bench Training --------------------------------------------------------------------------------
10 min stretching
10 min stability ball stretching
10 min foam rolling - lower back & hip
Shoulder Horn - 3 sets
Broomstick Swings - 3 sets
Front Plate Raises - 3 sets
Smith Plex - 3 sets
BB Floor Presses
Added 50#'s chain to the bar for all sets
Alternated grips on all sets
1 x bar x 50# chains x cg - 2
1 x 135 x 50# chains x mg - 2
1 x 185 x 50# chains x cg - 2
1 x 205 x 50# chains x mg - 2
1 x 225 x 50# chains x cg - 2
1 x 275 x 50# chains x mg - 2
1 x 315 x 50# chains x cg - 2
1 x 365 x 50# chains x mg - 2
1 x 405 x 50# chains x cg - 2
Smith Plex
3 x average band - 12
Rope Tri Press downs
3 x 12
Incline BB Bench-press
1 x 225 - 10
1 x 315 - 10
1 x 365 - 10
DB Shrugs
3 x 75 - 20
Abs
My floor press strength is beginning to pick back up again. All weights were smooth and easy. I have really been happy with my results thus far now that I am healthy on the bench. I am looking forward to doing a bench meet and getting after a pr. My team will be deloading next week and letting their bodies recoup and reenergize. Everyone looks on point for the upcoming meet.
My daughter and teammates travel basketball team played in their first NC tournament yesterday. This was a one-day event. Our first game started at 11 am and we did not get home till 10.30 pm last night. It was a very long day. Our team played 4 games yesterday. They won the first two and lost the third by 11 points. The bracket was setup and we played the same team again for the tournament championship. They were the only undefeated team and we were the only 1 loss team. This game was a fight from start to finish. You could see the girls were tired after playing 4 games. Each team took each others best shot. That team ended up beating us again but by only 3 points this time. Their full court press the entire game was really hard to get by. They were a very good team and beat us fair and square. I was still very proud of our team and their fight. Our girl’s finished second place for the tournament. I think we will see that team again at some point at another tournament. My daughter did well I was proud of her. She scored in every game and contributed very well on the defensive end. All of here teammates have played travel ball for a few season so she is the only newbie so to speak on the squad. She held her own and was very excited playing through the day. She is learning more and more each and every week. We have some great coaches and great players on this team and they are helping her pick up the offense and defense they run. I am very proud of her and the other girls on the team and look forward to the next tournament in two weeks.
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Post by Joey Smith on Apr 29, 2011 14:09:50 GMT -5
03/08/11
Deadlift Training with (VIDEO)
YouTube - Joey Smith Deadlift Training @ NeboBarbell 03/08/11
Walked 1 mile
20 min stretching
10 min foam roller - lower back
Broomstick Swings - 3 sets
Monster Mini Pull parts - 3 sets
BB Deadlift
raw, conv stance, warm-ups
used 4" blocks to pull from on all sets
1 x 135 - 3
1 x 185 - 3
1 x 225 - 3
1 x 275 - 3
1 x 315 - 3
Added Metal King Conv Suit straps down
1 x 405 - 3
1 x 455 - 2
1 x 500 - 1
1 x 500 - 1
1 x 575 - 2
Assisted Pull-ups
3 x 10
Standing DB Curls
3 x 10
Face Pulls
3 x 10
Abs
Well on my last pull of 575 I felt my left hammy tingling pretty bad. You can see when I pulled my second rep I could tell something was wrong. It sucks that I already hate this lift plus suck at it, now to get hurt doing really pisses me off! So far it is just swollen up pretty bad. When I got up this morning I did not see that it had become purple and blue so this seems to be a good thing. I don’t think I tore it but pulled it pretty bad. I was limping on it last night but as bad today. I will monitor it and ice it and take my anti infalmitoiries like crazy. Luckily allot of folks have given me advice on what to do with this injury which is great. I have never injured my hamstring before. Looks like squats are getting scratched for Friday.
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Post by Joey Smith on Apr 29, 2011 14:09:19 GMT -5
03/09/11
DE Benchpress Training with (VIDEO)
YouTube - Joey Smith DE Bench Training @ NeboBarbell 03/09/11
Smith Plex - 3 sets
Broomstick Swings - 3 sets
Shoulder Horn - 3 sets
Foam Roll - Lower Back - 10 min
Mini Band Front Raises - 3 sets
Pec Dec - 3 sets
BB Bench
raw, comp setup, alternated grips each set
used 6" foam roller on all sets for arch
used EFS Short Mini Bands on all sets
EFS Pro Short Mini Band
1 x bar x EFS Short Mini Bands x cg - 3
1 x 135 x EFS Short Mini Bands x mg - 3
1 x 185 x EFS Short Mini Bands x wg - 3
1 x 185 x EFS Short Mini Bands x cg - 3
1 x 205 x EFS Short Mini Bands x mg - 3
1 x 205 x EFS Short Mini Bands x wg - 3
1 x 205 x EFS Short Mini Bands x cg - 3
1 x 205 x EFS Short Mini Bands x mg - 3
1 x 225 x EFS Short Mini Bands x wg - 3
1 x 225 x EFS Short Mini Bands x cg - 3
Blast Strap Pull parts
3 x 10
Rear Delt Mach
3 x 10
DB Rock N Rolls
3 x 10
Overhead Rope Tri Ext
3 x 10
Abs
My schedule had me doing a light session today so I will be well rested for my shirt training this Sunday. My hammy did cause a little discomfort today while using leg drive on my sets but not a huge problem.
We added another member today to our team. Derrick will make a fine addition with our guys. He is young and very interested and driven. We will start hazing him right away!
No travel basketball this weekend but my first soccer game to coach will begin this Saturday. I will have double duty with 2 day of basketball practice a week and one day soccer practice a week. On the weekends I am home due to my daughter not having travel basketball I will coach the soccer teams game. We have 8 soccer games and it looks like I can coach 4 of them. One of my kid’s parents is going to do the other 4 games. My schedule is tight right now but I like it this way.
Now on to ice this leg again!
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Post by Joey Smith on Apr 29, 2011 14:10:19 GMT -5
03/11/11
Rehab work and acc --------------------------------------------------------------------------------
30 min stretching
15 min foam Rolling - Lower Back and Hammies
Broomstick Swings - 3 sets
Stability Ball Stretching
Shoulder Horn - 3 sets
Travel Stick - Hammies
BB Squat
4 x bar - 5
Leg Ext
4 x 20
Calf Raises on Leg Press
4 x 75
Standing DB Curls
3 x 10
Neck Harness
3 x 10
Abs
15 min More Stretching
10 min more foam rolling
I have been icing and using my TENS and taking anti-inflammatory like crazy all week. I have been keeping my hammy wrapped up each day as well to keep it compressed. It’s still sore but no discoloration. The swelling has subsided as well so I am real happy. Hope fully the worse is over. I will still due what I am doing and stay away from squatting and pulling for another week to be sure.
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Post by Joey Smith on Apr 29, 2011 14:10:32 GMT -5
03/13/11
ME Shirted Benchpress Training with (VIDEO)
YouTube - Joey Smith ME Shirted Benchpress Training @ NeboBarbell 03/13/11
20 min stretching
10 min foam roll - lower back
Shoulder Horn - 3 sets
Halbert Swings - 3 sets
Smith Plex - 3 sets
Broomstick Swings - 3 sets
BB Bench-press
raw warm-ups, comp grip, comp setup
used 6" foam roller on all raw warm-up sets
1 x bar - 5
1 x 135 - 5
1 x 185 - 3
1 x 225 - 3
1 x 275 - 2
1 x 315 - 2
1 x 425 - 2
Added Metal Ace Pro
1 x 515 x 3board - 1
1 x 605 x 3board - 1
1 x 655 x 2board - 1
1 x 700 x 1board - 1 - ugly and missgroved!
1 x 740 x 1board - 1
Abs
Took some weight to a 1board today as scheduled. Everything was going good till the 700. I missgroved it bad and my right arm was being retarded. After watching the vid and seeing what I did wrong I regrouped and called for my last set of 740. This lift went better but did not have great speed. I have slimmed up some and my shirt is not fitting as tight as it should. We really jacked the shirt for the last set to make up for the loose fit. I am not as smoked as I was the other week so that’s good. My hammy felt fine today but as I noticed watching the vids my leg drive seems to be nonexistent. Being out of my shirt so long I seem to be learning to ride my bike again. It will come. I am happy thus far with how things are going. More work has to be done. I have a PR waiting.
My soccer teams first game was Saturday. It was great being on the field with all my kids again. Since my daughter is not playing this season due to travel basketball I lost a couple other kids too but gained 4 more. I have 13 kids this season, the most I have ever had. We won 8 to 0. We started back on the right foot it seems. We will practice Tuesday to work on some stuff and get the new kids with what we do plus I am training my assistant coach to get him acclimated to what I do and what the kids are good at and the rules of course. He will coach the team next weekend since I will be out of town with my daughter and her travel basketball team.
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Post by Joey Smith on Apr 29, 2011 14:10:48 GMT -5
03/15/11
Acc Work --------------------------------------------------------------------------------
Jump Rope - 10 min
Stretching - 10 min
Foam Roller - 10 min
Broomstick Swings - 3 sets
Shoulder Horn - 3 sets
Mini Band Pullaparts - 3 sets
Leg Press
1 x 300 - 10
1 x 400 - 10
1 x 500 - 10
1 x 600 - 10
One Leg Ext
3 x 20
Standing DB Curl
3 x 20
Close Grip Lat Pulldowns
1 x 1plate - 10
1 x 2plate - 10
1 x 3plate - 10
1 x 4plate - 10
1 x 5plate - 10
Leg Press Calf Raises
4 x 500 - 75
Leg Curls
3 x 20
More stretching
Travel Stick
Foam Roller
Abs
Pretty much a BB session. Went light on all the leg work to pump some blood in my hammy. Its feeling better and the swelling has gone down. Been icing like crazy everyday as well. May be able to test it out next week. I think I will drop my deadlift training weight and just do some reps with lighter weight to work on my pathetic form. Just do allot of volume to get things figured out then every 3rd or 4th session test it out with some moderate weight.
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Post by Joey Smith on Apr 29, 2011 14:11:04 GMT -5
03/16/11
DE Bench Training with (VIDEO)
YouTube - Joey Smith DE Benchpress Training @ NeboBarbell 03/16/11
10 Min Stretching
10 min Foam Roller - Lower Back
Broomstick Swings - 3 sets
Shoulder Horn - 3 sets
Mini Band Pull parts - 3 sets
BB Bench-press
raw, comp setup, alternated grip on each set
used 6" foam roller on all sets for arch
used 50#'s chains on all sets
1 x bar x 50#'s chain x mg - 3
1 x 135 x 50#'s chain x mg - 3
1 x 185 x 50#'s chain x cg - 3
1 x 185 x 50#'s chain x mg - 3
1 x 205 x 50#'s chain x wg - 3
1 x 205 x 50#'s chain x cg - 3
1 x 205 x 50#'s chain x mg - 4 oops!
1 x 205 x 50#'s chain x wg - 3
1 x 225 x 50#'s chain x cg - 3
1 x 225 x 50#'s chain x mg - 3
Seated Chest Press close grip Tri Press
3 x 15
Assisted Pull-ups
3 x 10
Standing DB Shrugs
3 x 20
Abs
Started my circa max this week. Everything was smooth and explosive they way it should be. Just did some pump movements after benching today to get some blood moving as recommended. I came up with a cool way to do some close grip tri presses on our seated chest press. I was going to cut a 2x4 to length but used our d handle lat pull down handle and it worked great. Nebo engineering baby! Worked real well and got a great pump from the movement. We even added some band into the mix to make it tougher.
Happy St. Patrick’s Day to everyone tomorrow. Wear your green EliteFTS St. Patties Day shirt tomorrow!
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Post by Joey Smith on Apr 29, 2011 14:11:19 GMT -5
03/18/11
Squat Training and Acc --------------------------------------------------------------------------------
20 min stretching
10 min foam roller - lower back
Travel Stick - Hammies
Broomstick Swings - 3 sets
Jump Rope - 3 sets
Shoulder Horn - 3 sets
BB Squat
raw, wide stance, belt only
1 x bar - 3
1 x bar - 3
1 x 135 - 3
1 x 135 - 3
1 x 185 - 3
1 x 225 - 3
1 x 275 - 2
1 x 315 - 2
1 x 405 - 1
1 x 500 - 1
One Leg Ext
4 x 15
Leg Curls
3 x 10
Standing DB Shrugs
3 x 20
Abs
Tried not to get carried away with the squats today. I wanted to test my hammy out and see how it went. The 500 was easy but I could feel some discomfort so I shut it down. I iced real well afterwards and took some antis. I will continue on my path with rehab and getting this injury better.
I have a long weekend of travel basketball games with my daughter and her team. This is the reason for this past due training log report. I will post results and pics in a few. __________________
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