Liftbigs Training Journal

[Liftbig]

6-20-2003 DE sq/dl
warmup
roller hyper 2x10
glute ham 2x10
decline abs 2x10
lat pulldown 4x10
band pull apart 4x10

workout
Box squat 6x2@365 w/blue band
zerchers w/ yolk 3x5
rev hyper 4x10
standing abs 1x4 minutes
neck 3x20

 

[Liftbig]

6-22-2003 DE bench
warmup
external rotation 4x15
internal rotation 4x15

workout
DE bench(2 chains per side + doubled mini on pin) 6x3@155-165 then we took some singles(no shirt,no bands, no chains) worked up to 405x1
Jm press 3x10
rope pushdown 3x15
standing lat pulls 4x10

 

[Liftbig]

6-23-2003 me sq/dl
warmup
glute ham 2x10
roller hyper 2x10
decline abs 2x 10
lat pull down 4x10
seated DB clean 4x10

workout
chain suspended GM(40 inches) 605x1 (20lb pr)
rev hyper 4x10
Dimels with bands(horizontal) 4x10
standing abs 4x10
grip 6x10(2x10 on 3 different exercises)

 

[Liftbig]

6-25-2003 ME bench
warmup
external rotations 5x15

workout
boards with shirt- worked up to 545x1 off 2 bds, then no boards 570xmiss, 585xmiss, left arm locked out on both, right arm started drifting half way up. close but no cigar
dumbell press 3x10
pushdowns 3x25
tbar rows 4x10
face pulls 3x10
stading lat pulls 3x10

*i dont know how i feel about benching with the boards yet. my training partners said my left arm wasnt as tucked as my right arm and thats why my right arm drifted. i think i will be doing a bench meet July 26th(2 weeks before the august meet) for some more practice and to push my bench up some more.

 

[DBCooper]

Make sure you don't kick all the ass at the August meet otherwise I won't have any to kick. See ya Friday morning.

 

[Liftbig]

dont worry there will be plenty of ass to go around, lol

 

[Liftbig]

6-27-2003 DE squat
warmup
glute ham 2x10
roller hyper 2x10
decline abs 2x10
pulldowns 4x10
std DB cleans 3x12

workout
Box squat w/red bar 6x2@385
speed pulls 6x1@335 plus minis on 3 inch mat
rev hyper 4x10
standing abs 4x10
neck 3x20

 

[Liftbig]

6-29-2003 DE bench
warmup
internal rotation 3x10
external rotation 3x10

workout
DE bench with doubled min on pin+2 chains/side-9x3 165-195
chain suspended lockouts- up to 495x4
incline DB press 3x10
pushdowns 3x10
hughstons 2 times
standing lat pulls 4x10
CS row 4x10

 

[mjaym]

Liftbig,

what are hughstons?

 

[Liftbig]

a series of rotator cuff exercises.
lay stomach first on a flat bench.
1st move is palm down raise out to your side
2nd move is thumbs up raise to front
3rd move is thumbs up raise to side
4th move is palm up raise to rear

do one arm at a time.