Liftbigs Training Journal

[Liftbig]

i am going to try and keep a journal of my main workouts leading up to my next meet which will probably be the IPA world meet in august.

4/20/03 DE bench
Bench(cathcing weights) 20 x 3 with purple band around back w/135-165
incline tate press 4x10 w/ 50s
rollbacks on swiss ball 3x10 w/50s
pushdowns 3x10 w/ stack
shoulder presses 3x10
rotator cuff work 2x10 on 4 diff exercises
front pull downs with long bar 3x10
front pulls downs v bar 3x10
rope pulls to face 3x10


4/21/03 ME Squat
rev hyper 3 x 10
Cambered bar squat off hassock worked up to 545x3
glute-ham 3x10 (raised on 5 board)
standing abs 3x20
supersetted with
decline abs 3x10 w/ weight vest
sled dragging 3 trips(distance?? maybe 400 feet/trip) 1 plate
grip work

 

[Liftbig]

4-23-2003 ME Bench

Ultra Wides- worked up to 3x6 @ 275
rev grip bench- 3x10 225
incline tate press(with mini around back)- 3x10
rolling DB ext- 3x10
skull crushers on swiss ball- 3x10
shoulder press 4x10
shrugs 4x10
rotator cuff(4 different exercises "hughstons") 3x10 on each
bent over BB row 3x10
seated pulls to forehead-3x10
seated pulls to throat-3x10
standing rows- 3x10


BTW* for the next few weeks i am going to be doing alot of volume, to try and bring up some weaknesses,raise my gpp, recover from the meet, and condition my joints before i start training real heavy again. normally i would not do this much assistance work

 

[Liftbig]

4-25-2003 DE Squat
rev hyper 3x10
pin pulls (pin4) worked up to 535x3
Squat- 10x2 315 Green band
Glute ham- 3x10 (raised back)
pull throughs 3x10
standing abs 3x10
decline abs 3x10
dragging 1 trip around complex 1 plate(sled now has rubber on underside so it is harder)

 

[Liftbig]

4-27-2003 DE Bench
catching wieghts- 15x3 @ 135-175 w/ purple band around back
DB press on swiss ball 4x10
pushdowns 3x10
straght bar ext to throat- 4x10
incline press 4x10
one arm tri ext- 3x10 each arm
hughstons 2 sets each exercise
front, lateral, and bent raises- 3x10 each
shoulder press-3x10
shrugs 3x10
pull downs to throat 4x10

 

[Liftbig]

4-28-2003 ME squat
rev hyper 3x10
deadlift against doubled minis- 390x1 (40lb pr) off of jumpstrech board
glut ham- 3x10
squat w/ minis around knees- worked up 10 315x10, this is to help teach me to force my knees out harder, i think it works great, did a single after the last set w/o the bands and my knees were perfect.
pull through- 3x10
standing abs x10
decline abs 4x10
dragging- 2 trips
grip work, 2x10 on 3 different exercises and 1x body weight hold for 40 seconds.

 

[Liftbig]

4-30-2003 ME bench

camber bar 2 boards- worked up to 275x2 w/3chains a side
camber bar down set(no boards) 135x10 w/ 3chains a side
close grip incline 3x10
straight bar ext to forehead 3x10
v-bar pushdowns 3x25
swiss ball DB dumps 3x10 (good front delt exercise)
hughstons 2x10 each exercise
pulldowns 3x10 supersetted with...
....shoulder press 3x10
shrugs 3x10
hammer curls 3x10

 

[chawk19]

swiss ball DB dumps?

Can somebody describe this exercise for me

 

[Liftbig]

i made up the name, it may haver another name but i dont know it

what i did was grab some moderately light dumbbells, get on a swiss ball(or stability ball same thing i think) and with the DBs at arms length bring them down like shirted bench but roll my shoulders up and "dump" the db down as if i would dump the barbell to get it to touch the shirt in a meet. then using mostly delts return to arms length. thisis the first time ive ever done these, my training partner showed them to me. they hit my delts pretty well.

 

[Liftbig]

5-2-2003 DE squat
rev hyper 3x10
rev hyper(short rom) 2x10
practice sqaut with band around knees 4x10 (mostly to warm up hips)
DE squat with Red bar, 4x2@405, 1x2@455 1x2@495
speed pulls 6x1 @ 335, 4x1 @425 off on 3 inch mat
standing abs 4x10
decline abs 4x10
had to cut short today becuase of class

 

[mjaym]

Swiss ball dumbell dumps

Hey Liftbig,
I am also having a hard time uderstanding this exercise. I didn't uderstand what you meant buy "dump the weight" Do you bring it back towards your head like in a jm, or is it something completely different. Sorry for the confusion.