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Weds June 25 - DE Squat/DL
Box Squat 12 x 2 x 230 lbs (50% of 455 box squat 1rm)
Clean Pulls 15 x 1 x 200 lbs (40% of 500 lb deadlift 1rm)
KB Swings 3 x 10 x 85 lbs
Sit Ups 5 x 12 with weight
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Friday 6-27-08
DE Bench/Heavy Press Day
Bench Press
10 x 3 x 155 (40% of 385 estimated max) - I don't have a real solid max to go off of right now, I hit 365 at my meet last week, but it went up really really easy so I know I had at least 20 more lbs in me. May have to readjust my percentages later on in the training cycle.
Press
6 x 3 x 195 - went up suprisingly easy on all six sets. Very happy with pressing progress as of late. Need to find a CF Total meet somewhere.
Pull Ups - wide overhand grip
60 Reps broken up over several sets
Dips (with added band tension)
3 x 12, 8, 6 with bands, 1 x 14 with no bands, BW only
Did the last several reps on the dips with a pause at the bottom and tried to come up explosively. Kinda liked that, might do it more often.
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Sat 6-28
ME Squat/DL
Squats (100% Raw - no suit, wraps, belt, etc)
1 x 315
1 x 335
1 x 365
1 x 385
1 x 405
1 x 435
1 x 455
2 x 10 x 315 (1 min rest between sets)
Arched back Goodmornings
5 x 135
5 x 185
5 x 205
5 x 225
5 x 245 (PR)
Ab Wheel
3 x 10 (30 sec rest between sets)
Sunday 6-29, Conditioning
30 minutes of intervals on the elliptical trainer. Nothing too hard, could feel the bodyfat starting to creep up a little bit after a weekend of eating like shit so I like to do this to stoke the metabolism a bit. I'm one of the few people out there that believe that a little "cardio" training can actually help you to get bigger. Go read some of Kelly Baggett's stuff on calorie partioning. I also feel that the increased blood flow around the body helps with recovery and muscle soreness.
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Monday 6/30
ME Bench Day
Close Grip Bench (index finger touching smooth part of bar)
1 x 275
1 x 295
1 x 315
1 x 335
1 x 355
1 x 365
1 x 375 -PR
(Back off set - 15 x 225)
DB Incline Press
3 x 8-12 x 85's
BB Row
5 x 10 x 205
Standing French Press
2 x 12
*Not sure what happened with those Close Grip presses....I close gripped 10 lbs more than what I benched at my meet a week ago??? I don't think its that I missed my peak, I think its just that I way underestimated myself at the meet and chose a weight that was much to low for my third attempt. I should have tried 395-405 on my third attempt at the meet. Oh well, I'll get it next time. Not complaining though...very happy with a 375 CG bench, that is a major PR for me.
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Wednesday 7-02
DE Squat/DL
Box Squat
12 x 2 x 250 lbs (55% of 455 box squat 1rm) - Felt very explosive on these today. Feet were coming up off the floor on each rep. Good stuff.
Clean Pulls
15 x 1 x 225 lbs (45% of 500 lb DL 1rm). I think I might drop these back down to ten sets instead of fifteen. 15 seemed like a bit much today for some reason. Still felt fairly explosive though. Was getting good triple ext. on each rep.
Weighted Sit Ups
3 x 10. For me it is a big moral victory just to actually train my abs. Sets, reps, and modalities are unimportant. I hate this above all things, even conditioning.
Sled Dragging
4 x 50 yards. I had planned to do 6 or 8 trips today but I tapped out today to the "Houston in July" heat. I could not have picked a hotter time of day to do this at. (1:30 pm) Need to start timing my lowerbody days to the evening so I can pull the sled when it isn't so fucking hot. I've been to Iraq, Kuwait, and Egypt in the summer time but somehow the Houston humidity still cripples me worse than anything else. Not sure how I used to do two a day practices in this shit.
*on another note - I had a very gay yet very delicious meal after my workout.
- Two packages of strawberry/banana yogurt
- One cup of cottage cheese
- 1 cup of blueberries
- 1/2 cup of granola
- mix everything together in a bowl. (35gProtein, 100gCarbs)
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Friday July 4th
DE Bench/Heavy Press Day
DE Bench 10 x 3 x 175 lbs (45% of 385 estimated bench 1RM)
Press 2 x 2 x 205, (backoff set) 1 x 10 x 155
Superset the following for ten sets:
5 strict wide grip pull ups
10 Dips
(Thats 50 pull ups and 100 dips)
Had a pretty good workout then went and stuffed my face with barbque and beer for the rest of the day :-)
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Do you ever perform a DE Press day? Or do you not find that very useful?
Thanks,
Keenan
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Saturday 7-05
ME Squat/DL Day
Rack Pulls (knee height)
1 x 315
1 x 365
1 x 405
1 x 455
1 x 495
1 x 525
0 x 545 (couldn't budge)
3 x 10 x 315 (below knee - dropped 2 or 3 inches). 315 was too light for the back off sets.
*Not sure what happened on these today. I was hoping to get at least 575 which would have been 10 lbs over my previous PR of 565 of a rack pull at knee height. For some reason my rack pull isn't that much stronger than my deadlift. Obviously this is something that I need to address as it seems that it is the top portion of my DL that is keeping me away from 600.
Front Squats
3 x 8 x 225 lbs. These felt pretty light. I was frustrated after the rack pulls and didn't have alot of mental energy left to hit the front squats as hard as I should have.
Ab Wheel with weighted Vest
3 x 10
Keenan - I have never done Presses as a DE exercise. Not to say that they couldn't be done. I am hoping that the CF Total competitions will begin to grow in popularity and frequency and I hope to be able to compete in them with some regularity. If I was preparing for a CF Total meet then i would probably train with DE Presses and move my benching to just once per week. I am finding out that the DE upperbody stuff can be kinda hard on the elbow joints so doing DE Benches and DE Presses all in the same week might not be worth the potential problems that could arise in that area.
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Tues 7-08
ME Bench Day
Reverse Band Rack Lockout (Bar about 5-6 in off chest whiile laying flat on bench, 1 blue band per side, medium grip, little finger 1 inch inside of rings).
3 x 315
3 x 365
1 x 385
1 x 405
1 x 425
1 x 445
1 x 455
1 x 465 (got it up a few inches but missed the lift)
Regular Bench Presses
12 x 275 - New rep record for this weight. PR!!!
10 x 275
8 x 275
(4 min. rest between sets)
BB Rows
5 x 8 x 225
Straight Bar Tricep Pressdowns
12 x 70
10 x 75
10 x 75
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Hey KSC,
5' 4" and 220 lbs?! Holy crap, man. How long have you been training for? How big were you when you started?
Tor
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