Bench week 1 Jan 9th 2014.

Bench
prehab - banded elbow deflection Donny T style. 2 sets of 20 rep bicep curl v.s. red band
warm up
165x5
190x5
220x7
EVERYTHING FELT HEAVY. but for some reason 220 felt lighter than 165

CAT bench  @70% of cycle 1RM
180x3   x 6sets.  switch grip each set.  narrowest, old grip, almost illegal wide

Kroc Rows
warmup
120x20 x 2 sets.
could do more weight, but DB's knurling stops early, so very hard to grip, use straps? find handle with all knurling.

band resisted pushups.
orange band strapped to DB's  x10. x5 sets.
these sucked, but I think I am going to use chains. I need work out of the bottom.

Rehab/preventative
Tricep punchdown v.s. red band   x100
bicep curl v.s. red band   x100
facepull v.s. red band x100 - THESE FELT AWESOME. I felt like I had a shelf to rest my head on when i was done.

 

deads week 1

Deads off 1 pad deficit
Warmup
290x5
335x5
380x9. Used waaay too much back

CAT @70% off 2 pad deficit 1 minute rest
315x3. 6 sets

Rack pull
365x5. 3 sets

Overhand hold
320x10seconds 2 sets

ab wheel
3 sets 15

Bad girls
4 sets 12

military mondays first week of first cycle of 2014. its a new year but I don't need a resolution.

Military Mondays

Military
Warm up
110x5
130x5
145x6

CAT @70%
120x3. 6 sets. 1 minute rest

Chins 5-6 sets 10 reps
10,10,10,9+1,5+5

Dips 5 sets 10-15 reps
15,15,15,10+4+1,10

Prehab/rehab
Band press down 100 rep red band over cable machine

Band bicep 100 rep red band under feet.

Felt good, but heavy. Need to be way more explosive