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07-29-2010, 09:12 AM
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#21
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Member
Join Date: Jul 2008
Posts: 223
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Deadlifts 5x205. 3x230, 6x255
then 3 sets of 8 at 150
Bench press 5x135, 3x155, 4x170
then 3 sets of 10 at 100
Did the following 4 sets with no rest:
8 pull ups
12 back extensions
8 chin ups
12 back extensions
Then 3 sets per side on the rotary torso machine as rehab for back
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08-01-2010, 02:07 PM
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#22
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Member
Join Date: Jul 2008
Posts: 223
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Squats 5x140, 3x160, 5x180
then 3 sets of 8 at 105, plus a set of 3 front squats at 105
Press 5x95, 3x105, 4x120
then 3 sets of 10 at 70
3 sets of machine shrugs at 100lbs
3 sets per side on the rotary torso machine, 40, 50 and 60lbs
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08-03-2010, 06:59 PM
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#23
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Member
Join Date: Jul 2008
Posts: 223
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About an hour of light to moderate swimming.
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08-05-2010, 05:53 PM
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#24
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Member
Join Date: Jul 2008
Posts: 223
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De-load week. Got a new foam roller, so that's what I did - lots of foam rolling.
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08-06-2010, 08:54 AM
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#25
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Member
Join Date: Jul 2008
Posts: 223
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De-load week
Bench press 5x65, 5x95, 5 sets of 5 at 115
Deadlifts 5x135, 5 sets of 5 at 165
Did the following with little/no rest between sets:
8 pull ups
12 back extensions
8 chin ups
12 back extensions
rotary machine, sets of 16, 12, and 8 per side at 40, 50, and 60 lbs respectively (6 sets total)
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08-08-2010, 11:00 AM
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#26
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Member
Join Date: Jul 2008
Posts: 223
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Deload week continues.
Squats 5x75, 5x95, 3 sets of 5 at 115
Press 5x50, 5x65, 3 sets of 5 at 75
rotary torso machine, 3 sets per side
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08-11-2010, 09:28 AM
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#27
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Member
Join Date: Jul 2008
Posts: 223
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Deadlifts 5x180, 5x210, 6x235
then 2 sets of 8 at 155
5 powerclean singles at 135 with <60 seconds rest between each
Bench press 5x120, 5x140, 8x155
then 3 sets of 10 at 105
Did the following with no rest:
8 pull ups
12 back extensions
8 chin ups
3 sets per side on rotary machine, 40, 60, 70
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08-13-2010, 09:30 AM
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#28
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Member
Join Date: Jul 2008
Posts: 223
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Squats 5x135, 5x150, 6x170
3 sets of 8 at 110
Press 5x85, 5x100, 6x110
3 sets of 10 at 75
shrugs, 2 sets with 65lb dbs
dips, 2 sets of 12
rotary torso - 3 sets per side, 40,50,70 at 16,12,8 reps respectlvely
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08-15-2010, 04:21 PM
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#29
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Member
Join Date: Jul 2008
Posts: 223
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2 hours of martial arts training today. Live sparring FTW!
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08-18-2010, 10:38 AM
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#30
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Member
Join Date: Jul 2008
Posts: 223
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3 sets of the following complex as a warmup: hang power clean x 8, front squat x 8, push press x 8, back squat x 8, behind neck push press x8. Just used the bar.
Deadlifts 3x195, 3x225, 5x250
power cleans, 10 singles at 135lbs, about 30 seconds rest between each
shrugs in rack, 3x225, 3x245, 3x265, 5x265
Bench press 3x135, 3x150, 5x165
then 3 sets of 10 at 105
Finally, 1 set of 20 squats with 95lbs
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