East Coast Barbell

First day back in the gym after competing in the Powerstation Pro/Am. Light training to get the blood flowing again.

Upper Accessory

Landmines
Bar x 10, Add 25# x 8 x 3

Slight Incline DB Presses
45 x 12, 50 x 12, 55 x 12

Feet Elevated 16" Blast Strap Pushups
10 x 2

Chest Supported Rows
2 plates x 10
2 1/2 plates x 10 x 2

Band Triceps Ext
Mini x 15
MM x 10 x 2

Bottoms Up KB on Stability Ball
25# x 10, 10, 8
DB Laterals, 15# DBs
10 x 2

Preacher Curls
25 x 8, 30 x 8

S T R E T C H

8-28-08 DE Lower

Cambered Bar Medium Stance SQ, 15" Box
205 x 3 x 6
Walked them out of the mono.

Heavy Band Wide Stance Pull Thrus
10 x 4

Sumo GHR, rear of machine elevated 10"
With added resistance
Mini x 12
MM x 12 x 3

Spud Strap Ab Pulldowns, Side to Side
10 x 3

Sled Drags
3 x 100 ft.


S T R E T C H
Inversion Table

8-29-08 ME Upper

Floor Presses, 2 pair chains (80# total)
115 + chains x 5
125 + chains x 5
135 + chains x 5
145 + chains x 5
150 + chains x 5

Unilateral DB Front Raises
8 x 3

Halbert Swings
10 x 3

Blast Strap Pushups
3 sets to failure

Lat Pulldowns w/ scapular retractions
10 x 3

Decline Russian Twists, 12# Med Ball
20 x 2

9-1-08 ME Lower @ GCBB

Cambered Bar Wide Stance Squats, 15" Box, no gear
135 x 5
185 x 5
195 x 5
205 x 5
185 x 5

RDL's, standing on bands for added tension, 145# bar weight
Mini band x 10
Light band x 10
2 Light bands + Mini x 10
2 Light bands + 2 Minis x 10 x 2

Low Cable Stability Ball Abs
80# x 12 x 2
95# x 12 x 2

9-2-08 DE Upper

Landmines
80 x 12 x 3

Sp BP, Mini Dbld
115 x 3 x 6 CCMMWW grips

Close Grip BP, 4-board, Mini Dbld
135 x 5
145 x 5 x 2
155 x 5

Low Cable Row, Comp Bench Grip
70 x 12, 105 x 12, 115 x 12 all strict reps with hold

Side-to-Side Plyo Pushups
10 x 3

Eagle Abs, 55# KB
15 x 3

Flyes 25# x 12 x 1
Cable Pressdowns 70 x 10, 9
Preacher Curls 30 x 10 x 2
Shoulder Rotations, Light Band 25 x 2

9-4-08 Lower Accessory

Deadlifts from floor: Ultra Wide Sumo, Modified Sumo, and Conv. each x 3 (9 reps each set)
135, 225, 275, 315, 365: Belt only

Wide KB Swing Thrus
55# x 8
70# x 8 x 3

Sumo GHR, back of bench elevated, band around neck
Mini x 10
Light x 10 x 3

Side Bends
35# x 10 x 3
Spud Strap Ab Pulldowns
70# x 10 x 3

9-6-08 ME Upper

Crazy Bells x 3
Started with 30# on each side
40, 50, 60, 65 each side x 3
70 x 3, bump on the third

Decline Pinky on Ring x 5
135, 155, 175, 185
195 x 3 (bar got out of groove)

Incline Presses
8 x 4

Halberts
8 x 4

Mini Band Pressdowns (one mini each hand)
100 reps

9-7-08 Lower Accessory

Buffalo Bar SQ to 14" Box, no gear x 5
110, 150, 200, 220, 240 x 5

Ultra, Ultra Wide KB Swing Thrus
70# x 8 x 4

One-Leg GHR, back of bench elevated
10 x 4

Russians Twists
8 x 3

9-9-08 DE Upper

Speed BP with minis doubled
120 x 3 x 8, grips n,n,n,m,m,m,w,w

Power Rack presses from 4-board height
mini doubled from base of rack
95, 135, 145 x 5
150 x 5 x 2

Bottoms Up KB seated on stability ball
25# x 10 x 4

Seated Cleans
8 x 4

Spud Strap Ab Pulldowns
10 x 3

9-11-08 Lower Accessory

Zerchers, pin just below kneecap, no gear, no belt
Worked up to 225 + 80# chain x 2

Seated GM's, feet touching base of Mono and forward
8 x 5

Avg Band Ultra Wide Pull Thrus
10 x 3

Sumo GHR, elevated, with Light band around back
15 x 3

Standing Crunches against band tension (looped band to upright on GHR, pulled forward)
Light x 12 x 2
Avg x 12 x 2

9-13-08 ME Upper

Reverse Bands Green, raw
185, 205, 225, 246, 265 x 3
275 x 1

Crazy Bells
30 each side x 5
25 + 30 x 5, 4, 4

Barbell Rows
135, 185, 225, 275 x 6

Front Raises, Unilateral with DBs
20, 25, 30, 35 x 6

Mini Band Pressdowns 100 reps

KB Sit Ups, pair 25# KBs
12 x 4

9-15-08 ME Lower

Buffalo Bar SQ to 15" Box, Wide Comp Stance, loose briefs
Warmed up to 160 + 140# chains x 3
200 + 140# chains x 1
240 + 140# chains x 1
290 + 140# chains x 1
330 + 140# chains x 1
380 + 140# chains x 1
400 + 140# chains x 1

One-Leg DB Squats
8 x 4

KB Swings Narrow Stance
10 x 3

Single Leg Curls, using reverse hyper
8 x 3

Avg Band Kneeling Abs
20 x 3 (first and third sets side to side for obliques)

9-18-08 SQ/DL Assist

SSB Chain Suspended GM's (from navel height)
110, 150, 200, 220, 240 x 5


One Leg Deadlifts, with DB's
5 x 3


Heavy Band Pull Thrus
10 x 3

Box Jumps, from seated 12" box to 18" box
6 x 4

Heavy Band Kneeling Abs
16 x 3

9-20-08 ME Upper

Raw Cambered Bench to 2-Bd + 3 pairs chain (100#)
135 x 3
145 x 2
155 x 1

DB Floor Presses
40's, 50's, 55's, 60's, 65's x 8

Face Pulls
12 x 4

Ab Pulldowns
10 x 2 front
8 x 2 sides

Mini Band Pressdowns
100 reps

9-21-08 ME Lower

Box Squat to Parallel, Briefs only, 100# total chain
235x3, 285x3, 325x3
375x3 with wraps

Single Leg Squats holding DBs
8 x 4


KB Swings: Med, wide, ultra wide stances
77# x 10 each stance

Suitcase Deads (Farmer's Walk handle)
100 x 5
150 x 5
200 x 5

KB Ab Situps
25# KBs x 15 x 3

9-23-08 DE Upper

Landmines
70#, 80#, 90# x 8

Sp Bench w/chains (40#)
115 + chains x 3 x 8, grips C,C,C,M,M,M,W,W all fast

4-Bd w/chains (40#), Pinky on ring
135 + chains x 5
155 + chains x 5
165 + chains x 5

DB Front/Lateral Raises
5 x 3 supersetted

Seated DB Cleans
8 x 4

Spud Strap Abs
12 x 3

Lying Ball Toss/Catch
3 sets each arm

9-25-08 Sq/DL Assist

Cambered Bar Close Stance Sq, 2" high, max 3, raw
105 + 120# chain x 3
155 + 120# chain x 3
205 + 120# chain x 3
255 + 120# chain x 3
285 + 120# chain x 3


Single Leg Elevated GHR
10 x 1
10 x 2 mini band around neck
10 x 1 mm band around neck

Ultra Wide Pull Thrus, Heavy Band
10 x 3

Lateral Box Jumps, 18" Box, holding DBs
16 x 4

Kneeling Ab Pulldowns, Avg Band, to sides
16 x 3

9-27-08 ME Upper

New Metal Single Ply Bash
185 x 3
205 x 3
235 x 1
255 x 1

Crazy Bells 5 x 5
Worked up to 110# KB weight + bar

Barbell Rows
8 x 4

KB Angled Shrugs
10 x 3

Mini Band Tri Pressdowns
100 reps

Abs

all this training is wrong, you'll never go anywhere in this sport! i recommend you give up now

gopostal42 wrote:

all this training is wrong, you'll never go anywhere in this sport! i recommend you give up now

I think I do pretty well for someone so old the Grim Reaper is whispering in her ear. . . Now that you're here I guess I'll have to update this, lest you think I'm deloading or something!

Back after slacking off (on posting logs, not on training)

10-14-08 Upper Accessory

Feet Elevated Blast Strap Pushups
10 x 4

Slight Incline DB Presses
50 x 5
55 x 5
70 x 5 x 3

Decline Rock N Rolls
30 x 10
35 x 8 x 2
45 x 5

Lying Pulldowns, standard bar against avg+monster mini choked
10 x 4

Bottoms Up KB seated on stability ball
25 x 10 x 3

Heavy Spud Strap Ab Pulldowns
12 x 3

10-16-08 DL

4" Block Pulls, Full Gear, comp (wide sumo) stance
405 + 80# chain, 405 + 120# chain, straps down
405 + 160# chain, 405 + 200# chain, light straps
455 + 200# chain, 505 + 200# chain, tighter straps, easy
535 + 200# chain, locked out but fell back setting bar down, gotta find a fix for that

Close Stance SQ
5 x 5

Unilateral Legs Curls
10 x 3

Depth Jumps from 14" box to floor to 18" box
5 x 1 no added weight
5 x 2 20# chain around neck

Spud Strap Ab Pulldowns, side-to-side
12 x 3