1/30/2014 REST DAY

Typically I train shoulders on Thursdays, but after Wednesdays chest work out I needed to sit the night off. I always hit up heavy overhead presses with a barbell. Back at it with legs tonight Fridays are always my leg nights it gives me enough rest time for Monday dead lifts.

1/29/2014 Max Effort Chest Training

Quick intro I lift raw always have always will it just fits my fitness goals better. Last night my ego got the better of me. A real paused 400lb+ raw press is a great accomplishment, top men in the sport are pushing 500 to 540 raw, with my small amount of training and experience I should be pumped. I moved the 405lbs extremely well so I made the jump for an all time PR (personal record) at 435lbs I felt a sharp strain in my left pec on the way down, no tears but a strain. Advil and ice followed by a week off chest. Sadly that means no speed training Saturday. Life lesson to remember as I come back to this post next time its max effort day KNOW YOUR LIMITS! Its good to push past them at a reasonable pace. Like abs good heavy lifts are made in the kitchen and during your 8 hours of rest.

1/29/2014

Training Log

Warm up walk 3mph 10 min level 10 grade uphill

Full body stretch focused on hips and back arch

Bench Press Training:
Bar                          2x10
145lb                       1x5
185lb                       1x5
225lb                       1x3
275lb                       1x3
315lb                       1x3
365lb                       2x1
405lb                       1x1 (Tied PR fastest cleanest press called Rep)
435lb                       1xFAILED


Typically I would move to 3 sets of 9 reps on flat or incline dumbell press but due to the pec strain I skipped that. I use my speed day on Saturdays for hypertrophy training.

Triceps training:

Again here I would do Close grip bench 5 sets for 10 reps of 225lbs but with the pec strain I dropped it.

Tricep V bar push down:
Half stack                      1x25
3/4 stack                       1x25
full stack                        3x20

Rope Pull downs:
1/4 stack                       4x10

Tricep kick back dumbell:
35lb                               1x10
40lb                               2x10
45lb                               3x10

Hammer strength tricep press:
35lb                              1x20
45lb                              1x20
70lb                              3x15

My usual finish to tri work is a skull crusher

1/28/2014 Upper back/ Bi training

1/28/2014
Training Log
Warm up walk 3mph 10 min level 10 grade uphill
Full body stretch


Upper Back:

Lat Pull downs:
Half Stack 10x10
Dumbell rows:
80lb        1x10
90lb        1x10
100lb      1x10
140lb      5x5

Cable pull overs:
Half stack 4x10

Bent Over Barbell rows:
145lb     4x6-8 (focus contraction)

Heavy Controlled shrugs:
145lb      1x10
225lb      1x10
315lb      1x10
405lb      5x5 (full focused control to the top)

Reverse Grip Lat Pull down:
Half stack 4x10

Bi work:

Barbell Curls:
45lb       4x10 (warm up the mucsle)

Dumbell Curls:
25lb       3x10
35lb       3x10

Hammer Dumbell Curls:
40lb       4x10-12

Cable Curls:
Half stack 4x10

Core Work:

Declined oblique twists:
To failure 5 sets

01/27/2014 Speed Deadlifts

01/27/2014
Training Log
Warm up walk 3mph 10 min level 10 grade uphill
Full lower body stretch

Dead Lifts:

Warm up sets:
155Lbs                          5x3

Speed/from deficit working sets:
265Lbs                          1x10
265lbs + 1 set of chains  1x8
265lbs + 2 set of chains  1x8
265lbs + 3 set of chains  1x6
265lbs + 4 set of chains  1x6
265lbs + 5 set of chains  1x6
265lbs + 6 set of chains  1x4
265lbs + 6 set of chains  1x4
265lbs + 6 set of chains  1x4
265lbs + 6 set of chains  1x4

Speed sumo work:
405lbs                            5x5