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    Ski's Training log

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    Ski

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    Location : Croydon, PA

    Re: Ski's Training log

    Post  Ski on Tue Jun 29, 2010 8:05 pm

    Monday 6/28/2010

    Wow what a night!!!
    Seven guys and 6 in shirts!!
    Benching was raw with bands and then in a shirt, the rounds were kind of fast at times and other times just right. all of my benching was to a 2 board in the shirt.

    Bench mini bands doubled (~ 40 to 50lbs tension at top on each side, I guess)
    45 x 10 plus doubled minis
    135 x10 plus doubled minis
    225 x 5 plus doubled minis
    275 x 3 plus doubled minis
    315 x 2 plus doubled minis (this was not good popped the shoulders out too soon)
    Shirt ON
    365 x 3 plus doubled minis to a 2 board
    405 x 3 plus doubled minis to a 2 board
    405 x 3 plus doubled minis to a 2 board
    425 x 3 plus doubled minis to a 2 board
    455 x 3 plus doubled minis to a 2 board
    475 x 2 plus doubled minis to a 2 board


    Shirt off
    225 x 8 plus doubled minis to a 3 board
    225 x 7 plus doubled minis to a 3 board
    225 x 7 plus doubled minis to a 4 board


    That ws it but I was beat but I keep the technique pretty good and had the weight out over the belly even with the boards, I was told. So this was good and today (Tuesday) I was hurting like I never hurt and my crew said now that is what benching is like if done correctly. I guess I have a lot to learn still but this Team has my back and are helping me in many ways I never expected it is all good and I just need patience and keep the list in my mind of what I need to do.
    Next wekk? Maybe full touching benching?
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Jun 30, 2010 8:30 pm

    Still tight annd kind of beat up from bench ...wow.

    Wednesday 6/30/2010
    Squats
    135 x 10
    225 x 5
    315 x 5
    briefs on
    315 x 3 doubled minis
    315 x 3 doubled minis
    315 x 2 doubled minis
    315 x 2 doubled minis
    315 x 2 doubled minis
    315 x 2 doubled minis
    315 x 2 doubled minis
    315 x 2 doubled minis


    average bands GMs
    2 sets x 10
    2 average bands GMs
    1 set x 10

    The Prowler!!
    90lb 15 yards?
    Went up one way pushing high bars, went back pushing the low bar
    Did 5 passes each way, 2 passes were with 140lbs but on the second one back (low bar push) I just couldn't move it so I took off 50lbs and continued. I hate these but I did them

    Leg press
    200 x 10
    400 x 10
    600 x 10
    800 x 10
    1000 x 10

    Well no 10 x 10 but then after the prowler it is not too bad.

    adductors
    150 x 20
    230 x 20
    230 x 20
    230 x 20

    That was it I couldn't do anything more I was spent. Still am.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Thu Jul 01, 2010 8:14 pm

    Thursday 7/1/2010

    Staying with DB flat benching to help get the arms down to the chest and work the lats more.

    Bench DB
    60 x 10 Had loud pops and cracks in the right shoulder and i warmed up good too, slight discomfort but more stretching seemed to help.
    60 x 10 slightly better
    105 x 10
    105 x 10
    105 x 10
    105 x 10 finally the shoulder feels better
    105 x 10

    Incline BB
    45 x 10
    135 x 10
    225 x 10
    275 x 5
    295 x 5 last one was hard
    280 x 5
    275 x 3 +1 with help
    225 x 5 wanted 10 but i was spent.

    Curls (did these last week and I had a real hard time so I need these for the time being)
    45 x 10
    65 x 10
    85 x 10
    105 x 10
    125 x 10

    Started wide and got to the index on the ring of an Olympic bar. Felt okay by the last 2 sets.

    Seated V cable pulls
    105 x 10
    150 x 10
    210 x 10
    255 x 10
    255 x 10
    255 x 10

    That was it felt okay but still trying to get started is hard don't know if it is the hot weather we had this past week or that Monday bench workout.
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    Muscle_G
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    Re: Ski's Training log

    Post  Muscle_G on Fri Jul 02, 2010 1:34 pm

    Workouts are looking good. Lots of work, I like it!!
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    Ski

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    Re: Ski's Training log

    Post  Ski on Sat Jul 03, 2010 1:58 pm

    Thanks George!
    I'm trying to do more heavy weight volume and even on the bench and squat, my dead needs so much work it is ashame.

    ======================================================================


    Saturday 7/3/2010


    Blue bands = strong up to 175lb tension at top
    Green Bands = average up to 120lbs tension at top
    Because I'm short I think blue was at about 120 and green at about 80 so total tension at the top was about 200lbs per side but this could ahve been less.

    Squats parallel box full sit and relax and start up.
    60 x 5
    60 x 5 blue bands
    60 x 5 green + blue bands
    150 x 5 green + blue bands

    Briefs ON
    240 x 3 green + blue bands
    290 x 2 green + blue bands
    290 x 2 green + blue bands
    310 x 2 green + blue bands
    310 x 2 green + blue bands
    330 x 2 green + blue bands
    360 x 2 green + blue bands
    380 x 1 green + blue bands
    420 x 1 green + blue bands

    deads
    250 x 5
    340 x 3
    430 x 3
    480 x 3 bad form
    Done on these.

    Hyper Extesions
    90 x 10
    90 x 10
    90 x 10
    Hmmm I'm getting stronger on these.

    Hanging leg lifts
    3 sets 20 reps

    That was it!
    Had a great day squatting and in briefs only. I was surprised and happy with the squats. It is odd cause on my squats my first rep or set may look bad but if i do it again I'm better and stronger on it, I think it is a head game with me but then these are weights and things I never done so I guess I'm too cautious? O r something, I need to get my head on straight with these heavier weights.
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    Muscle_G
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    Re: Ski's Training log

    Post  Muscle_G on Sat Jul 03, 2010 2:47 pm

    Ski wrote:Thanks George!
    I'm trying to do more heavy weight volume and even on the bench and squat, my dead needs so much work it is ashame.

    ======================================================================

    I feel singles build my dead's better than any other rep range. Also in my offseason I'll do sets of 5's
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Jul 07, 2010 7:58 pm

    Wednesday
    Squats with briefs and Monster mini quaded(I think it was a monster mini or light)
    45 x 10
    135 x 10
    225 x 5
    315 x 5
    Added band and briefs fro m here down
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    Did last 2 sets with in 40 seconds of each
    315 x 2
    335 x 2

    It was a good day was hitting most below parallel and form seemed good too with some good pop out of the hole. My partner keep up a fast pace give me no more than 3 minutes between sets except for the last two.

    Banded Deadlifts with quaded minis
    135 x 5
    225 x 2
    275 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 5 Wow!

    Again my partner pushed me on these and helped talk me through the last set doing 5 reps last one was not pretty but got it. It was almost he goes and I went and then him and then me on these a very fast pace.
    Thanks Sam!

    No Leg Press Tone!!!
    I was beat and cardio just didn't was not in the cards for me tonight.

    Abductors
    150 x 20
    230 x 20
    250 x 20
    270 x 20
    290 x 20
    300 x 20

    Adductors
    150 x 20
    230 x 20
    230 x 20
    230 x 20
    230 x 20

    That was it really burnt out by this time, but a good workout and I was happy with the deadlifts they actually felt good and now the glutes are feeling it too.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Thu Jul 08, 2010 7:43 pm

    Thursday 7/8/2010

    Flat Bench DB presses
    95 x 10
    110 x 10
    110 x 10
    110 x 10
    110 x 10
    110 x 10

    Incline BB presses CG
    45 x 10
    135 x 10
    225 x 10
    275 x 5
    295 x 5
    315 x 2 + 1 helped
    225 x 10 warm down

    Standing BB Press
    45 x 10
    95 x 10
    145 x 10
    195 x 3
    195 x 3
    195 x 3

    I wanted to do 5 sets at 195 but time was tight and it was late. I felt stronger on each progressive set ... odd I know.

    Tricep presses (cable push down)
    100 x 15
    110 x 15
    120 x 15

    That was it, DB bench went okay but I don't know if I will be able to get 115lbs presses next week.
    The Military presses were odd cause on the heavy sets the first one was hard but by the 3rd set they were easy and yes I was bringing it to the chest and not arching too much.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Jul 14, 2010 8:27 pm

    Saturday 7/10/2010
    Squats (not a good day)

    Took me a day to write this up just cause I'm pissed at my self. I didn't feel good just tired and over worked I guess.Work has been mentally fustrating and the heat was tough to bear too this week. I definately did not have my head into this workout and each lift was progressively harder and that was do to form I was just lax. I reviewed my tapes and the one I will post really shows how lax I was on the lift off, no aggression how ever once I got the weight and went down it was not too bad ( I thought) but I stopped after that since I just did not have it in me to get things right.

    I also have a bad liean in my squat and if any one can suggest an exercide to you help this I'd appreciate it but I attribute to a torn groin muscle that was never taken care of.

    Anway the rotuine

    Squats
    65 x 10
    65 x 10
    briefs on
    265 x 5
    355 x 3
    445 x 1
    suit on straps down
    535 x 1


    That was it a lot of bad form but most important I did not get under the bar and had a laxed attitude, which caused a bad work out and for me to shut it down.
    No one to blame but me.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Jul 14, 2010 8:31 pm

    Monday 7/12/2010

    Bench
    45 x 10
    135 x 10
    225 x 5
    315 x 3
    375 x 1 Was high on the touch

    Shirt on ... set it up a bit tighter and keep the neck more of a straight line across the chest.

    405 x 3 2 board as always easy.
    455 x 1 touched tough and not too good
    495 x 1 touched but bad
    495 x 2 half board good
    495 x 1 touched GOOD!
    The trick to make me learn how to bench:



    495 x 1 good again
    This time no board and I stil got it!




    515 x 1 touched good but the top was odd. I'll still say I got it.

    Pin presses
    225 x 10
    265 x 5
    315 x 5
    315 x 3
    315 x 5

    I liked these!

    It was good workout the shirt down more and jaked more than usual but I got a few to touch with no dumping or almost dumping. It is a begining.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Jul 14, 2010 8:32 pm

    Wednesday 7/14/2010

    Squats raw
    I didn't have my briefs so I decided to raw squat.
    45 x 10
    135 x 8
    225 x 5
    315 x 3
    405 x 3
    455 x 3 ( I think)
    495 x 1
    495 x 1

    Still having issues with the squat at heavier weights, The weight felt fine not heavy but the squat down was muscled and still a bit of favoring the one side. Not sure of what to think of it or what to do, just work on the squat and try to not think of it as much, i guess. It felt good to do some moderate heavy raw squats for a change.

    Deadlifts
    135 x 5
    225 x 5
    315 x 5
    405 x 3
    455 x 3
    455 x 2 bar slipped
    455 x 1 just bad lift too far out.
    455 x 3 good
    455 x 3 good again
    455 x 3 again good

    The deads are a problem for me, unlike most people I think cause of my genetics I have to get way down in to a below parallel position to pull correctly. This seems to work for me and keeps the bar close to me too for an easy break off the floor with the back straight. My grip is different since I almost wrap my hands all the way around the bar and then twist the bar to get a firm grip with my skin and calluses. It is odd but it seems to work for me.

    Last exercise was a new thing that I am totally week in so I need to do it a lot. On the 45 degree angle back hypers and used a light band tied down to the floor and looped over my neck. I leaned forward and down and arched back ... as well as I could and as far as I could and then repeat.
    4 sets 7 reps

    That was it pretty happy with things enjoying the Deads more and more each week and got to thank my partner for that. We plan to do floor pulls 2 weeks in a row and than some type of special pull on the third week.
    All in all I feel pretty good tonight.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Thu Jul 15, 2010 8:18 pm

    7-15-10
    Military Press
    BarXalot
    95x8
    135x5
    185 x 5
    185 x5
    185 x3 Just lost it here.

    5 sec Pause Bench Press
    135 x 10
    225 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5

    These were one of the hardest things to do since I had to stay tight and keep the bar just and I mean Just touching the chest and trying to keep the arms/elbows in. Then press it and straight down to the chest and repeat. This really worked the Lats and I used them a lot on the press more than I ever knew I could do. I really need to do these more, but I don't know about weight.


    Shoulders like Boulders
    front laterals
    30 x 8
    Side laterals
    30 x 8
    bent over rear laterals
    30 x 8

    Then rest and repeated 2 more times for a total of 3 sets.



    CG Cable Rows
    80x10
    90x10
    100 x 10


    DB Rows
    95 x 10
    95 x 10
    95 x 10


    Hammer Curls
    30x3x10

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    Ski

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    Re: Ski's Training log

    Post  Ski on Sat Jul 17, 2010 3:18 pm

    Saturday 7/17/2010

    Squats
    Free Squat
    155x8
    245x5
    Briefs On
    335 x 3
    425 x 3
    455 x 3
    515 x 2
    565 x 1
    605 x 1

    Not thrilled with this since my raw squat is the same. Still have to learn this equipment. Ugh!

    Tried to deadlift in the briefs no good
    225 x 5
    315 x 3
    405 x 3
    495 x 0

    done with that got to get my deadlift suit (single ply) and try to learn this.


    Chain Suspended GM's
    225 x 10
    275 x 8
    315 x 5
    365 x 5
    405 x 5
    430 x 3
    455 x 0 just couldn't get it, we were moving pretty fast through these just 2 of us.
    505 x 3 Hmmmm ...

    One thing on the last set i did not use my board to stand on ( had a 2 in stand to stand on these so I was at the right height since my partner was way taller than me). Next time I'll get it the right way ... look out Tony!!

    Using equipment and learning it is tough and I need to get a solid routine down using the suit. fustrating just fustrating.
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    Muscle_G
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    Re: Ski's Training log

    Post  Muscle_G on Sat Jul 17, 2010 5:10 pm

    What kind of Briefs are you using? I watched your videos, maybe get your legs wider and more ab work. Another thing it looked as if you weren't centered under the bar correctly.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Fri Jul 23, 2010 6:41 am

    Monday 7/19/2010

    Bench
    45 x 10
    135 x 10
    225 x 5
    315 x 5
    365 x 2

    shirt on
    455 x 2 2 board
    495 x 2 1 board
    515 x1 touched
    545 x 1 1 board
    545 x 1 1/2 board
    405 x 3 touched
    405 x 3 touched

    Not a great work out only bench and shirted bench still the issue is touching pushing it up no problem.

    Wednesday 7/21/2010

    Couldn't train with the partner so solo this day.

    Squats raw
    Wanted to try some thing different to try to shock the legs, hips and glutes so I pyrimad up and then see/saw down.

    45 x 10
    135 x 10
    225 x 5
    315 x 5
    405 x 5
    455 x 5
    480 x 4 on the fourth rep I felt a pull twing or something in the right side of the knee. Once I ranked the weight I could not even stand on the leg but I loosen it up and it felt better and I continued.

    405 x 5
    425 x 5
    345 x 5
    365 x 5

    I liked this routine for a change and think it has merit so I'll try this for a month of two and see what happens. I found that I loosen up when going down so now a real tight stance and arch is in place to to these better.

    Band adductors/abductors and gulte raises
    Used a mini band and did them standing
    5 sets each 20 reps

    These were different and worked them better than the machines.

    It wa late so that was it.

    Vacation next week so Attilis gym in Wildwood, NJ on sunday, monday, wedneday and thursday if any one is do that gym I'll be there probably early in the mornings starting between 6 to 8 am, just look for the Old Man.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Sun Aug 01, 2010 9:20 am

    Okay back from vacation no sunburn so that is good but I did drink alochol like a case and a half of Twisted Tea, oh well it is the only time I drink.

    So on vacation I did manage to wokout 2 days, yea not great but the body needed the rest I guest but th ewalking I did kind of made up for it.

    Sunday 7/25/2010
    Squats
    raw
    45 x 10
    135 x 10
    225 x 5
    Belt on
    315 x 5
    405 x 3
    Briefs on
    495 x 3
    545 x 2
    585 x 1 +1 help
    suit on straps up
    585 x 2

    reverse Band (green average)
    585 x 2
    675 x 2
    725 x 2

    That was it. Felt good and strong.

    Monday 7/26/2010
    Raw Bench
    45 x 10
    135 x 10
    225 x 5
    275 x 5
    315 x 5
    315 x 5
    315 x 5

    My bicep was killing me doing the benching so I called it a day, I wanted to do more but the burning was terrible. Went back to the room took 6 Advil and then layed at the pool.

    That was it on vacation my bicep just was not right till Thursday so not working out the rest of the week.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Sun Aug 01, 2010 9:33 am

    Saturday 7/31/2010
    Squats
    65 x 10
    155 x 5

    Briefs on
    265 x 5
    355 x 3
    445 x 4
    545 x 1
    575 x 1

    Suit on straps up (trying to get use to the suit)
    645 x 2
    645 x 2
    645 x 2

    The weight was not heavy on the back, which is a good thing, but i need to get use to the suit. I got plenty of pop at the bottom but technique needs to improve more.

    Deadlifts (raw)
    against quaded minis

    135 x 5
    185 x 3
    285 x 1

    Speed sets 30 second rest between sets
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1


    Standing Cable Crunches
    120 x 10
    120 x 10
    120 x 10
    120 x 2 Done I was spent.

    Hyperextensions
    90 x 10
    90 x 10
    90 x 10
    90 x 10
    90 x 10

    Done, but today the back hurts a bit but I'll managed.
    Squats are going good, like I sasid the suit needs to be learned but I even got the straps pulled down a bit more on the last two sets so it is a learning process.
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    Muscle_G
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    Re: Ski's Training log

    Post  Muscle_G on Mon Aug 02, 2010 1:38 pm

    What kind of suit are you using?
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    Ski

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    Re: Ski's Training log

    Post  Ski on Mon Aug 02, 2010 7:59 pm

    Muscle_G wrote:What kind of suit are you using?

    I have an 'Ace Pro Squatter' suit it is double ply nylon type suit, pretty nice and the wider you go in your stance the more it works so I'm still learning to take a wide stance but I'm still not wide enough.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Mon Aug 02, 2010 8:00 pm

    Monday 8/2/2010
    Bench
    Raw
    45 x 10
    135 x 10
    135 x 5 + 45lbs chains
    185 x 5 + 45lbs chains
    225 x 5 + 45lbs chains
    275 x 3 + 45lbs chains
    315 x 2 + 45lbs chains
    365 x 1 + 45lbs chains 2 board

    Shirt on
    365 x 3 + 45lbs chains touch
    405 x 3 + 45lbs chains touch
    455 x 3 + 45lbs chains touch
    495 x 1 + 45lbs chains touch
    495 x 1 + 45lbs chains touch

    close grip bench(raw)
    225 x 15 + 45lbs chains 3 board
    225 x 15 + 45lbs chains 3 board

    3 sets o 15 reps tricep push downs with average band


    That was it but a good day on the bench with the shirt. With the exception of a couple of reps here and there I touched pretty good with no dumping. I seem to be learning the technique to tuck the elbows in and my arms are staying perpendicular to my chest.
    Next week will tell the tale if I am learning, since I have been hot and cold from week to week with good and bad lifts. can't wait now I may just be a decent bencher in a shirt yet.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Aug 04, 2010 7:21 pm

    Wednesday 8/4/2010

    Squats raw
    135 x 10
    225 x 5
    315 x 5
    belt on
    405 x 5
    475 x 5
    500 x 2
    500 x 2
    315 x 10

    Front squats
    135 x 10
    185 x 10
    225 x 10

    I haven't done front squats in like 20 years it was fun I may keep doing them. I hit deep with these but they were light.

    abductors
    130 x 20
    230 x 20
    250 x 20
    270 x 20
    290 x 20

    adductors
    130 x 20
    210 x 20
    230 x 20
    230 x 20
    230 x 20

    That was it. Squat were okay would like to have gotten 500 for more reps but perhaps I'll work into it, the first set was hard but the second was easier and I could have done another rep too.
    Again I liked the front squats.
    I know my crew will yell at me for going 500 on squats since I should be doing equipped and light this day and equipped and heavy on Saturday but i just love squats and raw.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Sat Aug 07, 2010 4:47 pm

    Saturday 8/7/2010

    Ok, I go to the gym early like always to warm up and strecth and BAM! Pulled a ham groin muscle that had me limping. I did foam and PVC roling and then reverse hypers and then did the eliptical for like 15 minutes and I was ok but it stil hurt. But I dicided to try to squat since it was equipped.

    box squats w/briefs
    barx10
    barx3 blue band added
    barx3 2 blue bands rest of training
    155x3
    245x2
    335x2
    385x1 suit on straps down
    385 x 2 Got the CNS working right now.
    425x2
    475x0 Just didn't have it in me
    335x5

    Wow what a set/rotine and I never did 2 blue bands (heavy) but it was fun and the hammy and groin held for the workout but i tire to do raw deads banded with monster minis and it was a no deal

    reverse hypers
    90 x 10
    90 x 10
    90 x 10
    180 x 8
    180 x 8

    Straight leg DB deads
    60 x 10
    60 x 10
    60 x 10
    60 x 10
    60 x 10


    Machine sit ups
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20


    Well it was a decent day since i had a muscle pull and now it is not too bad just more stiff back than groin or ham stiffness.Still the weight seems to be going up, I'm staying very close to a trining partner who squats high 8's probably 900 so hopefully I'm getting close to 700. Also I used his suit a titan boss, it ease Niceeeee. I got to try mine with the bands to see if there is a difference.
    Thing seem to be falling into place strength and power wise I think time will tell.
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    Ski

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    Re: Ski's Training log

    Post  Ski on Wed Aug 11, 2010 8:41 pm

    Wednesday 8/11/2010

    Squats raw
    45 x 10
    135 x 10
    225 x 5
    315 x 5
    Belt on
    405 x 3
    475 x 5
    500 x 3

    I wanted to do 2 more sets here but my right knee started to hurt like the patela was pulling so I canned it. Did the folowing

    315 x 10
    225 x 15

    adductors
    50 x 20
    70 x 20
    90 x 20
    110 x 20
    130 x 20

    Abductors
    50 x 20
    70 x 20
    90 x 20
    110 x 20
    130 x 20

    GM's
    135 x 10
    225 x 10
    315 x 10
    365 x 5

    Called it a night, not great but then not bad just a workout.

    Icing the knee tonight.
    avatar
    Ski

    Posts : 77
    Join date : 2010-05-31
    Location : Croydon, PA

    Re: Ski's Training log

    Post  Ski on Sat Aug 14, 2010 3:51 pm

    Saturday 8/14/2010

    What a day!
    ME day to the MAX to say the least.

    Squats
    So it was band day and it was a 3 band day to say the least.
    2 heavy and 1 average on each side, I figured for my height it was like 500 to 550lbs of tension alone.


    BTW this is the Ace Pro Squatter suit I'm using.

    box squats w/ briefs
    bar x 5 blue band
    bar x 5 blue and green band
    bar x 3 2blues and 1green band on for rest of squat day
    155 x 3
    245 x 3
    295 x 1

    Suit on straps up
    295 x 0 Just did not expect it I was totally loose
    295 x 2
    295 x 2
    295 x 1
    295 x 2
    315 x 2






    Most of the suit squats were touch and go but I'm learning the suit and setting up my technique on this. I was happy with this workout and really tired.
    My training partner Tone set me up with a great check list to use when squatting called NABB.
    kNees out
    Arch
    Butt Back

    I like things like this to help keep myself in check on the lift. Thanks Tone.


    conv. rack pulls 2nd holefrom the bottome it set up to just over the knees.
    245 x 3
    335 x 3
    425 x 3
    515 x 3
    605 x 3
    695 x 1 PR but it was slipping out the hands.
    745 x 3 straps on and held 2 of them for a good 5 - 7 seconds I think.
    800 x 3 straps on check the video.







    875 x 1 PR!! Amazing never did this much, it was not pretty and had a little hitch to it half way but I really amazed my self on this. I liked these.


    PVC rolling

    Reverse Hyper Extensions
    100 x 10
    100 x 10
    100 x 10
    100 x 10
    100 x 10

    Machine Chair Crunches
    50lbs x 20
    50lbs x 20
    50lbs x 20
    50lbs x 20
    50lbs x 20


    That was it Crew did fantasic and I did fantasic now for some ice but the whole body needs it today ... Ouch!


    Videos to come.
    avatar
    Ski

    Posts : 77
    Join date : 2010-05-31
    Location : Croydon, PA

    Re: Ski's Training log

    Post  Ski on Sun Aug 22, 2010 12:21 pm

    Okay had a few workouts but I was out of town for a few days so no workouts on Wed and Thursday.
    Monday I worked out sucked cause it was at a new place and the bench was unbalanced and i hurt my shoulder then yesterday I tweaked my back in warm-ups on 265 on the second rep. Still it seems I needed a deload week not sure but all the injuries I guest i do.

    Saturday
    Squats
    raw
    65 x 10
    155 x 5
    265 x 5 (second rep I tweaked the back but did the rest of the reps)
    Briefs/Belt on
    355 x 5
    465 x 3
    550 x 2
    Decided to deload
    465 x 2
    465 x 2
    465 x 2
    465 x 2
    465 x 2
    465 x 2

    Deadlifts
    225 x 10 SLDL
    315 x 2 SLDL lost it on the second one
    405 x 3
    495 x 2
    545 x 0 Back was pulling more so stopped.

    Now that it is over I think I should have done Leg Presses but I didn't oh well.

    Kettle bells pull Through
    12.5 KG x 10
    28 KG x 10
    28 KG x 10
    28 KG x 10
    28 KG x 10
    28 KG x 10


    Reverse Hypers
    90 x 10
    90 x 10
    90 x 10
    145 x 10
    145 x 10
    145 x 10

    Machine crunches
    60 x 10
    60 x 10
    60 x 10
    60 x 10
    70 x 10
    70 x 10


    That was it, back is still hurting will be icing it and doing foam rolling.

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    Re: Ski's Training log

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