mam705 Posted March 6, 2012 Author Share Posted March 6, 2012 03/06/2012 GRIP Vulcan orange level 14: 3x1 (3sec. overcrush) orange level 11: 3x3 2” DB handle lifts 70lbs: 5x3 wrist curl deadlift 85lbs:5x3 Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted March 6, 2012 Share Posted March 6, 2012 Spring went in the mail today, MA. Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 9, 2012 Author Share Posted March 9, 2012 03/08/2012 5/3/1 Strict Press: 65x5, 75x5, 85x9 EDT’s Incline DB press 25lbs: 12x5 Magnum rows 75lbs: 12x5 Reverse grip pulldowns 90lbs: 8x5 tricep floor extensions 20lbs: 8x5 Accessories: facepulls 25lbs: 20, 20, 20 wide grip invert rows: 8, 8, 8 windshield wipers: 20, 20, 20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 9, 2012 Author Share Posted March 9, 2012 Spring went in the mail today, MA. Awesome. thanks very much. Also I watched some of the video you posted from the arnold. I was really impressed by your double block weight lift in the medley. Very inspiring. Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 10, 2012 Author Share Posted March 10, 2012 03/10/2012 5/3/1 Deads: 180x5, 205x5, 235x7 Trapbar dead holds: 18” pick-140x10sec, 190x10sec, 250x10sec, 300x10sec 21” pick- 340x5sec, 360x8.4sec Axle stiff leg deads 160lbs: 3,3 EDT’s Glutehams 5lbs behind head:6x5 leg ext. 50lbs:6x5 45 degree bend 5lbs behind head: 7x5 leg ups: 7x5 Access: V crunch 15 lbs: 12,12,12 Purple band assisted pull ups: 8,8,7 trap bar was 20lb PR. Previous best was 340lbs for 9 sec. Didn’t have much left in my hands after the trap bar for the axle, but tried to grind out a few. Also hit the black dipped spring Jedd sent me last night on our vulcan. Got to level 5 easy and just missed level 6 by a hair, so hands are a bit beat, but happy. Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 12, 2012 Author Share Posted March 12, 2012 03/12/2012 grip Vulcan orange level 12: 5x3 Bending: D.O.- 6” railtie, 6x1/4 CR Round, 5.5x1/4 CR round Reverse- 6” rail tie left and right D.U.- 6’ railtie wrist roller 35lbs to fail forwards and backwards wanted to try some harder bends today but my traps are still wrecked from the trap bar lifts on sat and have to bench tonight so took it easy. Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 12, 2012 Author Share Posted March 12, 2012 03/12/2012 5/3/1 Bench: 95x9, 110x5, 125x7 wanted to do 10 @ 125 but I set up too far under the bar and couldn’t get the last 3. Still 7 is a 2 rep PR at 125 EDT’s Floor press 95lbs and yellow chains: 5x5 Renegade Rows 16 kg bells: 5x5 Incline fly 10lbs:6x5 dbl. KB shoulder press 8kg bells: 6x5 Access: decline crunches: 15,12,12 Brent was sick so we tried to get in and out of the gym quickly, skipped my accessories and crazy bench. But my shoulder has been bugging me so it’s probably ok to give it a bit of a break. Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 15, 2012 Author Share Posted March 15, 2012 03/15/2012 5/3/1 Squat: 155x3, 175x3, 195x2,1 Brent gave me his sinus infection and I felt pretty crappy. Coughing up bits of my lungs. 2 @ 195 is just ok. That is my current 1 rep max so to hit 2 solid and 1 assisted while sick is ok. EDT’s Goodmornings 65lbs: 7x5 KB lunges 8 kg bells: 6x5 Swings 16 kg bell: 6x5 Ab wheel: 6x5 Accessories: Purple band abduction: 15,12,12 Purple band adduction: 15,20,20 Purple band assisted pullups: 8,6,7 Leg raises: 12,12,12 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 16, 2012 Author Share Posted March 16, 2012 03/16/2012 GRIP Vulcan orange level 14: 3x1 3 sec. over crush Vulcan orange level 11: 3x3 2HP 44mm 105lbs: 5x3 Block lifts 60 hex with tape on it, cheated up: 5x3 superset with extensor lifts to fail: 5x1 Paris Pinch 20lbs: 20,20,20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 18, 2012 Author Share Posted March 18, 2012 03/17/2012 5/3/1 Strict Press:70x3, 75x3, 85x5 EDT’s Incline DB press 30lbs: 10x5 Reverse Pull downs 90lbs: 10x5 Magnum Rows 85lbs: 7x5 Tri. floor ext. 20lbs: 7x5 Accessories Facepulls 25lbs: 20,20,20 Front raises 10lbs: 15,15,15 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 19, 2012 Author Share Posted March 19, 2012 03/19/2012 Grip Vulcan Black level 3: 5x3 Front levers 6lb hammer: 20,15,15 Rear levers 6lb hammer: 15,15,15 Rotations 6 lb hammer: 20,15,15 Climber curls 15lbs: 4x10 Wrist roller 45lbs front and back to fail Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 20, 2012 Author Share Posted March 20, 2012 03/19/2012 5/3/1 Deads:195x3, 225x3, 250x4 EDT’s Gluteham 5lbs: 7x5 Leg ext 50lbs: 7x5 45 degree bends: 5x5 leg ups:5x5 Accessories: Axle deads conventional: 110x5, 130x5, 150x3, 160x1, 170x1, 180-miss, to knees Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 21, 2012 Author Share Posted March 21, 2012 03/21/2012 Grip Vulcan Black level 4: 6x4 DB handle 2.5” 70lbs: 2,2,2,1,1 Wrist curl deadlift 85lbs: 5x3 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 23, 2012 Author Share Posted March 23, 2012 03/22/2012 5/3/1 Bench: 105x3, 120x3, 130x4 Benching didn’t bother my right shoulder too much, but when I tried to do floor presses after, I couldn’t move the bar without pain. It might be that I have been a bit overzealous on the soft tissue work I’ve been doing and my shoulder just needs a rest. did some mobility drills for it and stretched, but did not dig it out with a lacrosse ball anymore. Have an appointment with Amie on Saturday at 1030. Hopefully she can help me out think I just need to continue the mobility, soft tissue, and stretching and adjust my upper body days to give it a bit of a rest for a while. Feels like an imbalance not an actual injury. Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 25, 2012 Author Share Posted March 25, 2012 03/24/2012 5/3/1 Squat: 165x5, 185x3, 205x1,1 Edt Goodmornings 65lbs: 7x5 KB walking lunges 12kg bells:6x5 Access: adduction purple band:15,15,15 Very happy with 205 squat. Cut things short to make 1030 appt with Amie. She really loosened up my shoulder, it was worth it to cut things short. Quote Link to comment Share on other sites More sharing options...
Forever Posted March 25, 2012 Share Posted March 25, 2012 03/24/2012 5/3/1 Squat: 165x5, 185x3, 205x1,1 Edt Goodmornings 65lbs: 7x5 KB walking lunges 12kg bells:6x5 Access: adduction purple band:15,15,15 Very happy with 205 squat. Cut things short to make 1030 appt with Amie. She really loosened up my shoulder, it was worth it to cut things short. Congrats on 205 squat Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 29, 2012 Author Share Posted March 29, 2012 03/26/2012 5/3/1 Strict Press: 75x5, 80x3, 90x2 EDT’s Incline DB press 30lbs: 10x5 Magnum Rows 85lbs: 10x5 Reverse Pulldowns 90lbs: 10x5 Tri. Floor ext. 20lbs: 10x5 Accessories Face pulls 15lbs: 20,20,20 Front raises 10lbs: 10,10,10 V crunch 15lbs: 15,15,15 Hill sprints pulling sled 105lbs: x4 Shoulder is feeling much better. Finally got 90lbs up for my strict press and almost had no pain. Also Brent said the bar remained much more even, as I have been dropping my right arm due to shoulder issue. much better. 03/28/2012 Grip Vulcan black level 3: 5x3 2 HP 54mm. 55x5, 75x3, 85x3, 95x2, 105x1,1,1,1,1 Block weight pulls 60 hex 3x3, super set with extensor holds to fail 3x1 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 30, 2012 Author Share Posted March 30, 2012 03/29/2012 5/3/1 Deads: 205x5, 235x3, 260x3 EDT’s Gluteham 5lbs: 7x5 Leg ext 50lbs:7x5 45 degree back raises 5lbs: 6x5 Leg ups:6x5 Accessories: Purple band assisted pull ups: 8,8,8 windshield wipers: 10,10,10 Axle deads speed pulls: 110x5,130x5,150x3, 160x1, 170x1 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 31, 2012 Author Share Posted March 31, 2012 03/31/2012 5/3/1 Bench: 110x5, 125x3, 140x2,1 EDT’s Floor Press 85lbs:7x5 Renegade Rows 16kg:7x5 Incline Fly 10lbs:10x5 Dbl KB shoulder press 12kg:10x5 Accessories: Tri. Push downs: 30lbsx20, 40lbsx12, 40lbsx12 Leg Thrust: 15,17,15 Quote Link to comment Share on other sites More sharing options...
Chez Posted March 31, 2012 Share Posted March 31, 2012 260 on deadlifts for reps and 140 on bench for reps. Very strong Mary Ann. Great stuff. Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 3, 2012 Author Share Posted April 3, 2012 04/02/2012 GRIP Vulcan black spring level 4: 6x4 Front levers 6lbs: 20,20,15 rear levers 6lb:20,20,15 rotations 6lb: 20,20 Climber curl 15lbs: 4x10 Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 4, 2012 Author Share Posted April 4, 2012 04/03/2012 Meet Prep Squat: 45x10, 95x5, 115x5, 135x5, 155x2, 190x1, 200x1 Good mornings 95lbs: 5,5,5 Swings 16kg: 35,35,35 Adduction purple band: 20,20,20 Abduction purple band: 20,15,12 Purple band assisted pullups: 10,9,9 Leg raises: 15,15,15 Hill sprints 115lb sled x4 Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 5, 2012 Author Share Posted April 5, 2012 04/04/2012 Grip Vulcan black spring level 3: 5x3 DB 2” handle 80lbs: 5x3 Wrist curl deadlift 85lbs: 5x3 Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 6, 2012 Author Share Posted April 6, 2012 04/05/2012 Meet prep Bench: 45x10, 65x5, 95x5(pauses), 110x5(pauses), 120x1(Press command), 130x1(press command), 140x1(press command) Axle floor press 73lbs:3x5 Incline fly 10lbs:3x10 DBL KB shoulder press 12kg bells: 3x10 facepulls 15lbs: 3x20 Incline crunch: 15,12,12 Bench felt good and my shoulder feels fine this morning. 140 went up easy even with the commands. I think for the meet I absolutely will put up 145. Maybe 150 depending on how my shoulder feels. I’ll decide on the day. Accessories were just light reps to get some blood flowing in my shoulders. Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 7, 2012 Author Share Posted April 7, 2012 04/07/2012 Meet Prep Deads: 135x10, 185x5, 225x3, 250x1 Gluteham 5lbs: 10,10,8 45 degree back raises: 12,12,12 leg ups: 15,12,12 Side bends 45lbs: 15,15 Purple band assisted pullups: 10,10,9 Scapular retractions 15lbs: 20,20,20 Feeling very good about next weekends meet. Opening lifts will be squat: 190, bench: 130, deads: 250. Shoulder feels good, this week will be light triples on monday and mobility/soft tissue on thursday, maybe a little light puttering around in the gym if something feels like it needs to be addressed. Quote Link to comment Share on other sites More sharing options...
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