Bench ME Workout

Worked heavy tris and short range today

Lockouts 1/3 movement
warm up 30 reps
315 X 2 X 10
405 X 3 X 5
425 X 2 X 3

Dips
1 X 8 @ 70lbs
1 X 7 @ 95lbs

Triceps pressdowns
1 X 22 @ 80
1 X 18 @ 90
1 X 12 @ 120

Push ups
30 close hands

lying triceps extensions
1 X 8 @ 50lbs
1 X 7 @ 47.5lbs strict form

DONE!

Monday Lower Body Posterior Chain

Worked Deadlift accessory lifts today

Zercher Squat from the bottom just above paralell (pin 8 or 9 I cannot recall)

warm up
315 X 12
315 X 8
405 X 8
495 X 4
495 X 4
585 X 2
600 X 1
600 X 1
605 X 1

Pull thrus
120 X 15
170 X 8
180 X 4

Single leg squats holding a 45lb plate
3 X 10 each side

abs
2 X 6 roller wheel
2 sets straight leg situps X 15

stretched

Something I read today that made a ton of sense to me...

Not enough kids these days free play on a daily basis, and they focus constantly on one sport year round. Too often I encounter 8 year old kids playing soccer 7 days a week with multiple game tournaments every weekend. This is detrimental to youths in two ways: it not only leads to incomplete general movement skill development and coordination issues, but also creates overuse injuries.

My advice: play as many sports as you can growing up, and when it comes to training for both youths and advanced athletes, incorporate a healthy dose of movement, mobility, and dynamic flexibility exercises into your workouts.

Friday Back Deadlifts

Worked off of approximately a 6" step today.

Did 30 reps total after warming up.
These are all at the least singles with a reset in between each rep.
315 X 5
315 X 5
405 X 4
405 X 4
405 X 4
485 X 4
500 X 1
500 X 1
500 X 1
500 X 1

Pull thrus
170 X 12
180 X 8

Pull downs
275 X 6 X 2

Pull ups wide grip
15 total with bodyweight

back extensions
300 X 15
300 X 12

2 arm bent over rows
65 X 8
75 X 7

Wednesday Chest workout

Today was a heavy regular bench day, so we choose either flat close grip bench or decline bench. We like decline best, so that is what we did.

Decline bench
warm up
225 X 10
295 X 5 easy
345 X 4 not too bad
385 X 2 or 3?
405 X 1 was fairly easy. Normally when I go this heavy there is some pain in the joints etc, but I think the training method we have been using has started to pay off and if we keep it up will result in less injuries and a better overall long term strength gain.

Hammer Strength Decline bench
225 X 15
225 X 16

Push-ups with one hand on medicine ball to work shoulder stabilizers
4 sets total of 10 reps (2 sets on each hand)

abs
3 X 15 straight leg situps
2 vsits 20 seconds

got home and walked on the treadmill for 30 minutes with Rileigh.

Tuesday free workout

Well got to the gym today and was a bit stiff, so I just decided to mess around a bit.

I did a quick full body circuit on the machines, just to loosen up the old bones and then hopped on the bike for a ride.

Bike ride
10 miles in 34 minutes 47 seconds

Abs
60 straight leg situps
20 ab wheels
3 vsits at 20 seconds per.

Monday Oct 1, 2007 Lowerbody

Started off with Horizontal squats.
230 X 12
320 X 10
410 X 5
530 X 3
530 X 2

Single leg squats holding a 45lb weight
3 X 8 each side

Abduction
300 X 15 X 2

Adduction
300 X 15 X 2

Leg Curls
175 X 8
200 X 6

Abs

Walked for 15 minutes