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Old 03-23-2013, 01:56 PM   #2
SecondsOut
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Monday, 3/11: Dynamic Effort Bench Press

Speed Bench

Setup
  • fat bar (55 lbs.)
  • red bands (light tension, I think)
  • Tendo unit (target between 0.7 - 0.9. I don't know what the units are)

9 x 3 x (145/105/125 x 7)

DB Incline Bench
3 x 10-12 x (55/50/50)

Seated Cable Row
3 x 10-12 x (110/100/100)

Tate Press
3 x 15 x 10

Upper-Body Sled Pull
3 x ~40 yards x 105 lbs.

Tuesday, 3/12: Max Effort Deadlift

1-RM Fat Bar Deadlift
8 x 145
4 x 235
2 x 325
1 x 375

1 x 415 (Fat Bar PR; overall deadlift PB)

Reverse Hyperextension
2 x 10 x 100
2 x 10 x 125

GHR
4 x bw
1 x bw
2 x 10 x black-mini-band assist

Seated Calf Raise
3 x 10 x 100

Hyperextension
3 x 10 x bw

Lower-Body Sled Pull (hunched over, hands pulling from below knees, walking quickly heel-toe)
3 x ~40 yards x 115 lbs.

Thursday, 3/14: Max Effort Bench Press

1-RM Fat Bar Floor Press
10 x fat bar
8 x 135 (fb + 80 lbs. chains)
*I did 2 more warmup sets, but I forget the weights

1 x 295 (fb + 240 lbs. chains)
1 x 315 (fb + 20 lbs. + 240 lbs. chains) (Floor Press/Fat Bar/Chains benchmark)

Seated Cable Row (w/static holds at the chest)
2 x 10 x 100
10 x 90

Reverse Hyperextension
3 x 10 x (70/90/110)

Seated Cable Pulldown (widegrip w/static holds at the chest)
3 x 10 x 60

Pushup (w/Slingshot)
3 x (37/25/20)

Friday, 3/15: Accessory

DB Curl
15 x 20 lbs.
10 x 25
5 x 30
10 x 20

Rotator Cuff Work
2 x 15 x band (for each of 4 movements; 8 sets altogether)

EZ Bar Curl (1 set = 5 reps low RoM, 5 high, 5 full)
15 x bar
15 x bar + 20 lbs.
12 x bar + 25 lbs.

Weighted Neck Curl & Neck Press (sets are per movement; 6 total sets)
20 x 10 lbs.
15 x 20 lbs.
12 x 25 lbs.

DB Shrugs (supersetted w/band Pull-Aparts)
3 x 10 x (45 lbs., 90, 75)

Lower-Body Sled Pull (long, diagonal strides; distance varied)
3 x ? x light sled + 110 lbs.

Upper-Body Sled Pull
3 x ~40 yards x 105 lbs.

Saturday, 3/16: Dynamic Effort Squat

Speed Box Squat
9 x 3 x (185/225*/245/250)
*Used this for most of the sets
Average Speed: 0.9 (target range 0.75 - 1.1)

GHR
3 x 10 x bw

Weighted Jumps
2 x 10 x 30" stand

Foot Slider (Don't know what else to call them. You lay on your back and do rapid leg curls for high reps. The things slide on the carpet)
3 x 15

Kettle Bell Swing-Jumps
3 x 30 yards x 30 lbs.

BB Dry Humping (Don't know what else to call it!)
3 x 10 x short bar + 180 lbs.

Prowler Push (feet flat while pushing)
3 x ~30 yards x prowler + 90 lbs.

Monday, 3/18: Dynamic Effort Bench Press

Speed Flat Bench

Setup
  • fat bar (55 lbs.)
  • red bands

9 x 3 x 105-110

DB Flat Bench
2 x max reps x (55/65)

Overhead Cable Pulldowns
3 x 12-15 x 100

Face Pull
3 x 12 x 60

Cable Tricep Press
4 x 12 x ~100

Kettlebell Curl (w/Fat Gripz, curl across front of chest)
3 x 12 x 30

Spider Hand-walk (red band on wrists, pulled taught, walk hands up and down along the wall)
3 x failure

Upper-Body Sled Pull
2 x ~40 yards x 105 lbs.

Tuesday, 3/19: Max Effort Squat

1-RM Reverse-Band Box Squat

Setup
  • Oly bar
  • white bands
1 x 425
[added belt]
1 x 435
1 x 455 Benchmark

Band Hip Abductor (or adductor...don't remember which is which)
4 x 20 x black band

[supersetted with...]

Reverse Hyperextension
4 x 10 x (70/140)

GHR
4 x 10 x bw

1-Leg Hyperextension
3 x 5-10 per side

Lower-Body Sled Pull (hunched over, hands pulling from below knees, walking quickly heel-toe)
3 x ~40 yards x 115 lbs.

Thursday, 3/21: Max Effort Bench Press

1-RM Fat Bar Floor Press
10 x fat bar
8 x 135 (fb + 80 lbs. chains)
4 x 215 (fb + 160 lbs. chains)
2 x 295 (fb + 240 lbs. chains)

1 x 315 (fb + 20 lbs. + 240 lbs. chains)
1 x 335 (fb + 280 lbs. chains) (Floor Press/Fat Bar + Chains PR)

Reverse Hyperextension
10 x 70
3 x 10 x (140/210/240)

Seated Cable Pulldown (widegrip w/static holds at the chest)
3 x 10 x (100/100/90)

Band Tricep Press (with thick orange bands)
3 x (21/17/12)

Upper Body Sled
(with handles, press out like bench press)
5 x ~40 yards x (70/85/95/80/80

Last edited by SecondsOut; 03-23-2013 at 03:37 PM.
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