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Liftbig said:
Thanks man...
VERY impressive. Amazes me what you did on that workout.
B True
Liftbigs Training Journal
- Thread starter Liftbig
- Start date
Thanks man...
VERY impressive. Amazes me what you did on that workout.
B True
10-27-2003 ME sq/dl
warmup (trying new stuff)
sled mill 4x50 steps
1st set with blue band on my belt, so it pulls me down and back
2nd set same
3rd set blue band, and then mini band around my ankles
4th set blue band, then then purple band around my ankles
inverse leg curl 3x3 (these are incredibly hard, much much harder then glut hams)
standing abs triple set- 5 reps on 3 differnt planes, forward, left side, then right side
landmine 1x20
workout
speed pulls 6x1@405
roller hyper 3x10
shrugs 245x15, 335x15, 425x10
ab work on back attack 4 sets with lots of bands
ultra wide sumo pulls 5x1 @ 315
box jumps (just messing around)
1x fall off 30inch box, i jumped up high enough but my left leg missed and i fell, lol, lots of laughing and people saying WTF ensued.
3x1 @ 30 inch box
1x1 @31 inch
1x1@32 inch
1x1@33 inch
1x1 @ 34 inch
stopped there so i dont do too much, im sure i could have jumped even higher had i done these at the beginning. these are very interesting and i want to incorporate them into my training.
finished up with lots of stretching....
did alot of stuff today, nothing really taxing though, trying out some stuff i want to add in the near future.
warmup (trying new stuff)
sled mill 4x50 steps
1st set with blue band on my belt, so it pulls me down and back
2nd set same
3rd set blue band, and then mini band around my ankles
4th set blue band, then then purple band around my ankles
inverse leg curl 3x3 (these are incredibly hard, much much harder then glut hams)
standing abs triple set- 5 reps on 3 differnt planes, forward, left side, then right side
landmine 1x20
workout
speed pulls 6x1@405
roller hyper 3x10
shrugs 245x15, 335x15, 425x10
ab work on back attack 4 sets with lots of bands
ultra wide sumo pulls 5x1 @ 315
box jumps (just messing around)
1x fall off 30inch box, i jumped up high enough but my left leg missed and i fell, lol, lots of laughing and people saying WTF ensued.
3x1 @ 30 inch box
1x1 @31 inch
1x1@32 inch
1x1@33 inch
1x1 @ 34 inch
stopped there so i dont do too much, im sure i could have jumped even higher had i done these at the beginning. these are very interesting and i want to incorporate them into my training.
finished up with lots of stretching....
did alot of stuff today, nothing really taxing though, trying out some stuff i want to add in the near future.
an inverse leg curl is done on the glute ham machine.
its much like a glute ham, except for a few things
1. rom is very little in comparison, you dont go all the way up, you go up to the point where there is the most tension on the hammys, and hold it, then back down.
2. your feet are off the toe plate, you pull yourself up with pure hamstring strength, at the top you may push your toes back onto the plate a little.
3. the back of the glute ham raise is set up on a very high block, i put a 4 board, and a crate stacked on each other to build it up.
4. did i say they are very hard? i can do glute ham raises with the back raised on a 6 board in my sleep, but i could only do sets of 3 reps of inverse leg curls.
its much like a glute ham, except for a few things
1. rom is very little in comparison, you dont go all the way up, you go up to the point where there is the most tension on the hammys, and hold it, then back down.
2. your feet are off the toe plate, you pull yourself up with pure hamstring strength, at the top you may push your toes back onto the plate a little.
3. the back of the glute ham raise is set up on a very high block, i put a 4 board, and a crate stacked on each other to build it up.
4. did i say they are very hard? i can do glute ham raises with the back raised on a 6 board in my sleep, but i could only do sets of 3 reps of inverse leg curls.
10-29-2003 me bench
warmup
kelso shrugs 3 sets
rear delt flyes 3 sets
external rotations 3 sets
workout
reverse blue band bench- 505x1, 550xmissx2 (my best on this is 545, which i did in december of last year, the last x amount of times i have missed anything near it. i did get 10 lbs more than last time i did these, so i guess thats a good thing)
pual dicks press- worked up to 335x3
standing lat rows 3x20
took it a little easier tonight becuase of all the band work on the past two sundays.
warmup
kelso shrugs 3 sets
rear delt flyes 3 sets
external rotations 3 sets
workout
reverse blue band bench- 505x1, 550xmissx2 (my best on this is 545, which i did in december of last year, the last x amount of times i have missed anything near it. i did get 10 lbs more than last time i did these, so i guess thats a good thing)
pual dicks press- worked up to 335x3
standing lat rows 3x20
took it a little easier tonight becuase of all the band work on the past two sundays.
10-31-2003 **the real last circa max workout, lol**
warmup
sled mill 3 sets
rever hypers 2 sets
land mine 2 sets
standing abs with bands, 2 sets
workout
box squat 4x2@365 +blue and green bands
deadlifts, did a few speed sets with 425 then worked up to a very easy 605x1, i will probably open at 630 or so.
stretched out, and called it a day.
i was going to do a 2 week deload for this meet, but i decided to extend the CM phase one more week. basically i did the same thing i did the first week of CM. next weeks sqaut workout will be pretty light, in comparison.
warmup
sled mill 3 sets
rever hypers 2 sets
land mine 2 sets
standing abs with bands, 2 sets
workout
box squat 4x2@365 +blue and green bands
deadlifts, did a few speed sets with 425 then worked up to a very easy 605x1, i will probably open at 630 or so.
stretched out, and called it a day.
i was going to do a 2 week deload for this meet, but i decided to extend the CM phase one more week. basically i did the same thing i did the first week of CM. next weeks sqaut workout will be pretty light, in comparison.
S
slobberknocker
Guest
When's your meet Lb?
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