Monday 7/20/2015 – ME lower
Squats
135×5
135+120 lb of chains x 5
185+120 lb of chains x 5
225+120 lb of chains x 5
275+120 lb of chains x 5
295+120 lb of chains x 5
315+120 lb of chains x 5
Stiff legged sumo deadlift
135 x 5
155 x 5
175 x 5
185 x 5
205 x 5
225 x 5
Kneeling cable crunches – 3 x 20, 120 lb
Back extension on Roman Chair – 3 x 8, 3 – 3 tempo, 25 lb
Tuesday 7/21/2015 – DE upper
Bench – 10 x 3, 120 lb with doubled mini bands
Wide grip triceps pushdown – 3 x 1 min, 100 lb
Band pull apart – 4 x 25
Internal/external rotation – lots, 10 lb
Thursday 7/23/2015 – DE lower
SSB squats – 2 x 2, 185 lb. 4 x 2, 205 lb. 2 x 2, 225 lb.
Sumo deadlift – 10 x 3, 225 lb, 45 seconds rest.
SSB good mornings – 3 x 1 min, 135 lb
Hanging leg raises – 3 x 1 min (~30+ each)
Shrugs – 2 x failure, 100 lb dumbbells
Saturday 7/25/2015 – ME upper
Close grip bench with Fat Gripz –
135 x 3
185 x 3
225 x 3
245 x 1
265 x 1
275 x 1
285 x 1
295 x 1
305 x 1
315 x 1
3 x 205, failure (~13, 8, 7)
Triceps push downs – 3 x failure, monster mini bands (~40, 35, 35)
Bent over rows – 3 x failure, 75 lb (10, 8, 8)
Reverse curls – 3 x failure (~20, 15, 15)
So Monday was fun…my first time using chains for squats, I worked up to about 435 lb on my back, plus my shirt was kind of thin, and it was about 85° in the gym. This led to a lot of missing skin, bruising, and cramping followed by football camp for 2 hours…so like I said, fun!
Close grip bench with Fat Gripz was interesting, I kept thinking I was done and the weight kept flying up. I was only supposed to go to 90% so I thought 3 plates was a good stopping point.
For the banded push downs, I tried something I saw recently. Westside Barbell shared a link to an article saying that if you’re having tendonitis, a good way to combat this is ‘over speed eccentrics’ (use a band to do a movement violently with lots of reps). I had slight elbow pain on me DE upper day, so hopefully this will help a bit.
Hopefully I’ll have some exciting things to share this week…or, at least they’ll be exciting to me!
Looks like the way you’ve set out your programming is similar to mine. I’ll definitely sub to this to see how you go! All the best!
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