4/23/07
Taking 1/2 the week off.
4/27/07
After taking almost the whole week off, I got a little upper body work in today. Start full go again next week.
A.) Bench Press 3,3,3,1 (3 x 235, 3 x 245, 3 x 255, 1 x 275)
B.) DB Bench Press 4 x 8 (85’s)
C1.) Lat Pulldowns 3 x 10
C2.) Rear Delt Machine 3 x 12
D1.) Cable Side Lateral Raise 2 x 15
D2.) Barbbell Curl 3 x 10,8,8 (65, 80)
60 weighted abs, 60 non weighted.
5/2/07
Monday, did a bunch of upper body body-building type stuff, mostly back work though.
Tuesday- Off
Wednesday 5/2/07
Weights
A.) Front Squat (Full) 5,4,3,2,2 (5 x 185, 4 x 205, 3 x 225, 2 x 230, 2 x 240) Pretty tough, like these though.
B.) Rack Pulls 4 x 4 (425) Set the pins just at knee height, focused on major hip extension. Never did these but they were pretty tough.
C1.) Ham Curls 4 x 8
C2.) DB Bulgarian Split Squat 2 x 10 (60’s)
100 non weighted abs, 50 weighted abs at the end.
BW: 188.8 in shoes after workout.
5/4/07
Took a little page out of WS4SB2/DeFranco’s training method this week basically until I’m back on plan with B Sims next week…
RE-Upper
A1.) Bench Press 3 sets of 185 lbs Max reps (17 reps x 185, 14 reps x 185, 15 reps x 185) Rested ~2 min between sets. I left a couple in the tank on the first two sets, so I think I could ideally put out 20-21 reps.
B1.) Seated Cable Rows 4 x 15
B2.) Straight Arm Lat Pulldowns 4 x 8
C1.) DB Lateral Raises 4 x 10 (25’s)
D1.) Preacher Curls 2 x 15,12
D2.) Cable Pushdowns 2 x 15,12
E1.) Hanging Leg Raises 4 x 15
E2.) Lateral Bridge 2 x 60 seconds for each side.
BW: 188.9 in shoes.
5/7/07
Back on schedule with Bert, good to go.
Strength-Neural
A1.) Snatch Grip DL 5 x 3 (340) Used straps. Rest 120 seconds between A1/A2.
A2.) Snatch High Pull 5 x 4,4,3,3,3 (2 x 4 x 205, 3 x 3 x 215)
B1.) Weighted Pull Up 6 x 4 (+45 lbs.) 180 seconds rest bt reps.
C1.) Incline BB Press 6 x 4 (2 x 4 x 185, 2 x 4 x 195, 2 x 4 x 205) 180 seconds bt reps.
Felt pretty damn good!
5/9/07
Strength II- Metabolic and GPP
A1.) Back Squat 4 x 9 (295) 120 seconds rest bt sets.
B1.) Single DB Row 4 x 9 (80’s) 120 seconds bt reps.
C1.) Decline Close Grip Bench 4 x 9 (3 x 9 x 205, 1 x 9 x 190) Little bit of drop off here
C2.) Push Press w/ Split landing 3 x 8 (150) 90 seconds rest between C1/C2.
D1.) Single Leg Squat 3 x 8 each leg @ BW.
GPP Circuit
A1.) Burpees x 30 seconds
A2.) Jackknifes x 15 reps
A3.) Split Squat Jumps x 12 reps
A4.) DB Farmer’s Walk x 45 seconds (80 lb dumbbells).
Circuit repeated 4x through, rested 25 seconds between each exercise, rested 90 seconds between sets.
This workout was intense to say the least, busted my ass though!!
5/11/07
Strength III- Neural/Metabolic
A1.) Deadlift 3 x 5* (345 x 5, 355 x 5, 365 x 5) No chalk so I think I could’ve done a bit better, grip was slipping cuz of the sweat on the bar.
A2.) Clean Pull from Floor 3 x 4,3,2 (4 x 225, 3 x 240, 2 x 250)
B1.) Bent Row 3 x 6,4,4 (6 x 225, 2 x 4 x 240)
C1.) Bench Press 3 x 6,4,4 (6 x 225, 2 x 4 x 245)
D1.) RDL 2 x 12 (185)
D2.) Sprinter Sit Ups 2 x 25**
D3.) Explosive Push Up w/ Plates 2 x 15***
*Step Load= Increase weight each set by 10 lbs.
**Was supposed to be explosive sit up with med ball overhead throw to wall/partner, but the entire gym I was at was surrounded by mirrors and had no partner to throw to, so I put these in instead for this time.
***Stacked 2 45 plates on top of each other (2 on the left, 2 on the right) at a bench press grip, started with an explosive push up from the plates, landed on the ground in between them, push up back up from the ground and catch/land on the plates, repeated til speed or explosiveness dropped off.
Pretty good, had to train at 11:30 p.m. after work.
:eek: :eek:
I agree!!
Hey WRCortese, where do you get your chalk from for weightraining? Thanks
keep on rockin’!
Thanks man! Haha I know it was very late but I had to get the session in regardless! 
Where I usually train at (my school), they always have a shitload of chalk in two containers for the athletes to use for cleans, snatch, deads, etc… Last night I had to use 24hr Fitness (shudder), and they don’t have any types of chalk; I didnt want to use straps either, but it was fine. May have been able to go a bit heavier I bet.
5/14/07
Sunday Speed/Accels
4 x 30 Roll Start 3 min rest bt reps.
2 x 3 x 20 w/ tire 3 min rest bt reps.
3 x 30 Roll start; 2.5 min rest bt reps.
330 total volume.
Monday Weights- Strength I-Neural
A1.) Snatch Grip DL 5 x 3 (345) 120 seconds rest.
A2.) Snatch High Pull 4,4,3,3,3 (2 x 4 x 205, 2 x 3 x 225, 1 x 3 x 235) 180-210 seconds rest.
B1.) Weighted Pull Up 6 x 4 (3 x 4 x +45 lbs., 3 x 4 x +52.5 lbs.) Rest 3 minutes bt sets.
C1.) Incline Bench Press 6 x 4 (3 x 4 x 205, 3 x 4 x 215) Rest 3 minutes bt sets.
Strength increasing
Worked 10.5 hours on Sunday and 5 hours tonight. Another late night of training (I didn’t get done lifting until 11:15 p.m. :eek: )
5/16/07
A1.) Back Squat 4 x 9 (305) These felt tough the first couple sets. Rested 150 seconds bt reps.
B1.) Single DB Row 4 x 9 (2 x 9 x 80’s, 2 x 9 x 100’s) Rested 120 seconds bt reps.
C1.) Close Grip Decline Bench 4 x 9 (210)
C2.) Jerk Press 3 x 8 (165) Rested 120 seconds bt C1/C2.
D1.) Single Leg Squat 3 x 10 each leg holding 20 lb. dumbbell to chest. Used a box just below parallel to sit back on, I want to gradually get to full depth soon. Harder on my right leg than left for sure.
Going to do the GPP work tomorrow, I couldn’t get the rest in (weight room closed up).
Also got the Nike Free 7.0’s, they are great
JC:
things are looking good on here. glad the strength is going up.
as for the 24 hour fitness chalk thing…bring it anyway. fuck em. i used to bring it in all the time when I had to train there. i got approached by some of the trainers and my response was, “would you rather me drop the bar get injured and sue your ass?” if they brought up using straps i’d comment how i actually value the benefit of a strong grip.
fucking, entertainment tonight fitness chains. however, atleast you were able to get in your training so late and that is certaily commendable.
keep up the great work.
Haha yeah, I am not a fan of 24hr at all. I went ahead and brought some chalk with me tonight and made a mess haha. Did I care? NOPE.
5/19/07
A1.) Deadlift 3 x 5 (345 x 5, 365 x 5, 385 x 5)
A2.) Clean Pull from Floor 4,3,2 (4 x 225, 3 x 245, 2 x 255)
-Rested 120 seconds after A1, 180 seconds after A2.
B1.) Bent Row 6,4,4 (6 x 225, 2 x 4 x 240) 180 sec rest bt sets.
C1.) Bench Press 6,4,4 (6 x 225, 4 x 245, 4 x 250) Rest 180 sec bt reps. No spotter again, may have been able to go 5 lbs. heavier.
D1.) RDL 2 x 12 (155); These make me sore no matter how heavy or light I go for days.
D2.) Sprinter Sit Ups 2 x 25
D3.) Explosive Plate Push-Up 2 x 20 (done until height/speed dropped off)
-Rested 60 sec bt D1/D2/D3.
187.8 after my workout.
5/21/07
Speed
4 x 30 yd
2 x 3 x 20 yd w/ tire
3 x 30 yd
(330 yd total volume)
Weights
A1.) Snatch Grip DL 5 x 3 (350)
A2.) Snatch High Pull 4,4,3,3,3 (2 x 4 x 205, 3 x 3 x 230)
B1.) Weighted Chin Ups 6 x 4 (2 x 4 x +50 lbs., 2 x 4 x +60 lbs., 2 x 4 x +65 lbs.) Rest 3 minutes between each set.
C1.) Incline Bench Press 6 x 4 (2 x 4 x 205, 4 x 4 x 215)
Not bad, happy with my progression on the weighted pull/chin ups. Speed on the accels today felt a little rusty/slow on the first few reps, but felt better once I got going. It’s been a while.
Note- Ran at 3:30 p.m., had to work 6-10 pm, weights later at 10:35 p.m.-Midnight.
:eek:
you certainly are keen, no way I could do that. What time do you get up in the morning?
u have some long workouts.
Usually 9-10am depending on what I have goin on that day.
Lol I guess?
90min weight workout seems tough shit.