blue
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Post by blue on Jan 27, 2008 18:35:46 GMT -5
ME Squat - 1/27/08 -
Good old competition squats (briefs only) - 140 / 230.
added choked strong (blue) bands - 140 / 230 / 320 / 410 / 460 x 1 / 500 x 1 / 550 x 1 (pr) / 590 x 1 (pr numero dos).
Stiff legged deads off 3" platform - 230 x 10 / 280 x 8 / 320 x 7.
Across body toe touches against average bands (ab work) 3 sets of 20 to each side.
Tribe had a great day today. Wee Man found his calling with the bands. Mark and Moose hit some great numbers. Steve has the elevator going with no stop between floors. Cheryl is going to rock Orlando in a couple of weeks. Great job to all!
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Post by chainman on Jan 27, 2008 21:46:08 GMT -5
Had a blast Buddy. Great training session. Congrats on the pr's......March it is!!!!!
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blue
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Post by blue on Jan 29, 2008 22:05:19 GMT -5
Thanks Mark - always great having you train with the tribe!
Speed Bench - 1/29/08 -
Raw 2 board presses w/ 3 second pauses on boards - 260 for 7 triples.
Raw bench to chest w/ 135 + dbld light bands - 4 triples.
Push ups w/ green band behind back - 3 sets of 15.
Lying lat pulldowns against dbld light bands - 3 sets of 10.
Blue band shrugs - 3 sets of 12.
Will Flattery came over to Kurt's tonight to see how we do how we do and get a couple of pointers on his deadlift. Watch out for a big sumo pull coming from big Will in the very near future. Great job Will.
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Post by Greg Crook on Jan 30, 2008 17:02:43 GMT -5
Buddy, I hope Will isn't selfish cause I want a big sumo pull or or any kinda big pull for that matter! Nice squats too BTW
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blue
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Posts: 64
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Post by blue on Jan 31, 2008 7:03:01 GMT -5
Don't blame you there Greg - we all do! Will has got great potential and a great future ahead of him. I'm sure that training with you will help him get there quickly. Thanks on the squats.
Speed Deadlift / Squat Accessory - 1/30/08 -
Sumo speed pulls against tripled minis - 135 for 2 singles / 185 for 4 singles / 205 for 2 singles / 225 for 2 singles.
TKE's - 4 sets of 25 each knee.
Hamstring curl ups - 3 sets of 25.
Rolling thunder - 5 sets.
Abs - 3 sets.
Knees are feeling beat up so I decided to rehab them a little and give them a chance to heal. I wish that I had those 20 years of squatting the "wrong way" back.
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blue
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Post by blue on Feb 2, 2008 16:02:12 GMT -5
ME Bench - 2/2/08 -
Raw warmups - 140 / 230 / 280 / 320
Raw to 3 board - 370 x 3.
Shirted to 2 board - 410 x 2 / 460 x 1.
Shirted to 1 board - 500 x 1
Shirted to VBB (virtual bench board - 1" thick) - 460 x 3.
Back raw to chest - 280 x 9 (pr) - just barely missed getting the 10th.
Blast strap pushups - 4 sets of 15.
Wide grip lat pulldowns - 3 sets of 10.
Blue band shrugs - 3 sets of 15.
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blue
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Posts: 64
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Post by blue on Feb 3, 2008 16:49:11 GMT -5
ME Deadlift - 2/3/08 -
Reverse band deadlifts (average bands) 135 / 225 / 315 / 405 / 495 / 545 / 585 / 635 / 675 (missed it twice - the infamous windmill).
45 degree back raises w/ 45 behind head - 3 sets of 10.
Seated leg curls against average band - 3 sets of 12.
Ab wheel of death - 3 sets of 15.
Moose, Steve and Cheryl had pr's today - congrats! Mark had a great day too. My day was pretty lackluster (sp?). Oh well, some rain must fall. I'm thinking that it may be time to start doing some pin pulls from the knees again. Time for tribal counsel.
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Post by chainman on Feb 4, 2008 10:23:42 GMT -5
I'll do some pin pulls.....
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Post by Greg Crook on Feb 5, 2008 9:03:02 GMT -5
Nice work Buddy. Good luck getting that 10th rep in, it gets me every time!
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blue
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Post by blue on Feb 5, 2008 19:30:46 GMT -5
We'll do it Mark - I'm sure that we can get consensus from the tribe.
Thanks Greg - 10 ain't my lucky number for some reason - too much like cardio I guess!
Speed Bench - 2/5/08 -
Raw bench to 1 board w/ 3 second pause on board w/ each rep - 250 for 4 triples.
Raw to chest against doubled light bands - 135 for 4 triples / 155 x 1 / 185 x 1 / 205 x 1 (speed good all the way through).
Bent over rows (supinated grip) - 4 sets.
Face pulls w/ blue band - 3 sets.
Rolling thunder - 3 sets.
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blue
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Posts: 64
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Post by blue on Feb 7, 2008 6:48:04 GMT -5
Parallel box squats w/ competition bar - 225 + doubled light bands - 10 doubles.
Sumo speed pulls from 2" platform against tripled minis - 135 for 4 singles / 155 for 3 singles / 175 for 3 singles.
Stiff legged deads from 4" platform - 3 sets of 10.
Across body toe touches against average bands - 3 sets of 20 (each side).
I've been using the SS bar for speed work for months now. It felt much faster using the comp. bar rather than the SS bar tonight. The band tension + bar weight was definitely putting some stress on my wrists though. Also, it was tough getting used to walking the weight out of the rack again.
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Post by Greg Crook on Feb 7, 2008 8:57:45 GMT -5
Nice work Buddy, walking out sucks!
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blue
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Post by blue on Feb 8, 2008 6:35:24 GMT -5
Thanks Greg and yes, it does!
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blue
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Posts: 64
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Post by blue on Feb 11, 2008 14:25:11 GMT -5
ME Squat - 2/10/08 -
Briefs only - 140 / 230 / 320 / 410 / 500
Briefs & wraps - 550 x 1
Briefs, suit (straps down) & wraps - 600 x 1.
Full armor - 640 x 1 / 680 x 1 / 640 x 3
Pin pulls @ knees - 315 x 6 / 405 x 6 / 495 x 6 / 585 x 6 / 675 x 6.
Spud strap standing ab crunches - 3 sets.
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blue
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Posts: 64
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Post by blue on Feb 12, 2008 6:33:28 GMT -5
Speed Bench - 1/11/08 -
Raw 2 board presses w/ 3 second pauses on the boards - 275 for 4 triples.
To chest w/ bar + doubled green (average) bangs - 2 triples. W/ 65 + same bands - 2 triples.
One arm db rows - 5 sets of 10 each side.
Weighted dips w/ 90 lb db - 3 sets of 8.
Rolling thunder - 3 sets.
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