mam705 Posted February 13, 2013 Author Share Posted February 13, 2013 last 2 weeks 01/29/2013 Press: 45x10, 60x3, 70x3, 80x3, 90x3,2,3 floor press 105+yellow chain: 4x4 dips5,4,3 bottoms up KB presses 12kg: 4x8 wide grip lat pull downs 90: 4x5 plate choppers 25lbs: 3x20 01/31 lower body deload 02/02 upper body deload 02/03/2013-grip Vulcan: orng6x6, orng9x3, orng12x3, blk3x1, blk5: 3x3 25 hex block lifts: 2x2 25 hex+5lbs: 2x2 02/05 Squats: 55x10, 105x5, 125x5, 145: 4x6 band squats with doubled mini band 105: 3x1 elevated split squats 50lbs; 3x5 ring pull ups: 4x5 vacuum poses: 3x5 02/07 Bench: 45x10, 80x6, 100x6, 120: 4x6 dips: 4x4 incline DB bench: 25x15, 30x10,10 Magnum rows: 50x15, 75x10,10 facepulls: 20x20, 30x15, 40x15 windmills 16 kg: 3x10 02/09 Deads; 145x5,5 185x5, 225x5, 245:3x5 axle rack pulls: 110x3, 130x3, 150x2, 170x1, 180x1, 190x1,1 thick bar chins: 5,5,4,4 45 degree deads 25lbs: 4x10 walking lunges 12kg bells: 3x1 across and back through gym lying leg raise: 3x15 02/12 Press: 45x10, 60x5, 70: 4x6 dips: 5,4,4,4 blaststrap pushups off 6” box: 4x6 bottoms up presses 12kg: 4x7 renegade rows 25lbs; 2x12 sidebends 45lbs: 3x15 Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 24, 2013 Author Share Posted February 24, 2013 catch up 02/14/2013 Squat 45x10, 95x5, 120x5, 140x5, 160x5,5,5 Band squat 105 and doubled mini band: 3x2 elevated split squats 50lbs: 3x5 single leg stiff deads 12kg bell: 3x5 ring pull ups: 4,4,4,3 vacuum poses: 2x5 2/16/2013 bench: 45x10, 80x5, 100x5, 115x5, 130x5,5,5 incline DB bench 30’s: 3x12 magnum rows: 50x10, 75x10, 100x10 face pulls: 20x20, 30x20, 35x15 thick bar chins: 5,4,4,3 plate choppers 35lbs: 3x10 2/18/2013 Grip MMS COCTx5, COC1x1, FBBCXx1, COC1.5x2,1,1 2HP taps: 55x5, 85x5, 105x5, 110x5,4,3 2HP ring and pinky only 55lbs: 5,5,4 Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 25, 2013 Author Share Posted February 25, 2013 catch up 02/19/2013 Deads: 135x5,5 185x5, 205x5, 225x5, 250x5,5,5 Axle rack pulls: 110x3, 130x3, 150x3, 170x2, 180x1,1,1 160x5 45 degree deads 30lbs: 4x10 walking lunge 12kgs: 3x1 ring pull ups: 4x3 leg ups: 15,10 02/21/2013 press: 45x10, 65x5, 75x5, 85x5,5,5 dips: 4x5 blast strap pushups off 6” box: 7,7,6 bottoms up kb press 12kg: 3x8 Renegade rows 25lbs: 2x10 Windmills 12&16kg bells: 4x5 02/23/2013 Squat: 45x10, 95x5, 120x3, 140x3, 160x3, 180x3,3,3 Band squats 105+doubled mini bands: 3x2 elevated split squats 50: 4x5 ring pull ups: 4x4 one leg stiff deads 12kg: 5x5 vacuum poses: 3x5 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 3, 2013 Author Share Posted March 3, 2013 last week 02/26/2013 Bench: 45x10, 85x5, 100x3, 120x3, 130x3, 140:3x3 Incline DB Bench 30’s: 4x12 mag rows: 50x15, 75x12, 100x10 face pulls: 20x20, 25x20, 30x20 Side bends 50lbs 2x15 02/28/2013 Deads: 135x5, 185x5, 205x3, 225x3, 250x3, 270x2,3,3 axle rack pulls: 130x3, 150x3, 170x3, 180x1, 190x1,1 160x8 Chins: 5,5,4,3 45 degree deads 40lbs: 5x10 walking lunges 30’s: 2x1 03/02/2013 Strict press: 45x10, 60x5, 70x3, 80x3, 90x3,3,3 dips: 4x5 blast strap pushups 6”box: 4x7 bottoms up kb presses 12kg: 9,6,6,6 neutral close lat pull down: 80x12, 90x10, 100x10 side plancks to fail: 3x1 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 17, 2013 Author Share Posted March 17, 2013 New programming deloaded 3/5 and 3/7 Started the juggernaut program at Brent’s suggestion, hopefully this will get my lifts on the rise again. Volume does seem to be more effective for me. It seems strange to lift such little weights, but Brent has made some good gains doing it so we’ll see. 3/9 Squat: 45x10, 100x10,10,10,10,14 Band squats 95 and doubled mini bands: 3x3 Elevated split squats 50: 4x5 Glue hams w/ 8lbs: 4x5 Decline crunch 10lbs: 4x10 ring pull ups: 4,4,4,3,3 3/12 Bench: 45x10, 65x10, 80x10,10,10,10,18 dips w/ yellow chain: 4x2 DB overhead press 20’s: 4x8 Magnum rows 90: 10,10,8,6 Side crunch 50: 4x10 one arm shrugs 50: 4x10 wide lat pull downs 80: 10,8,8,8 3/14 Deads: 135x5, 155: 5x9, 15 Axle Romanian deads: 130x5, 150x5, 170x5, 190x5, 190x5 45 degree back raise: 5x12 walking lunge: 25plate carry x1, 35 plate carry x1,1 Standing crunches 50lbs: 4x20 chins: 5,4,4,4 3/16 Strict Press: 45x10, 50x10,10,10,10,18 Dips: 5,6,6,5 Blast strap pushups: 10,10,8,8 Over head press bar: 14,11,10 Meadows rows 25: 3x15 gray band abs: 2x20 3/17 Grippers 20mm set COCTx5, FBBCX x1, COC1: 5x1, COC1.5x1 2HP: 55x5, 85x3, 105x1, 115x1, Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 29, 2013 Author Share Posted March 29, 2013 week 2 of juggarnaut 3/19 Squat: 45x10, 95x5, 135x2, 155x2, 175x2, 195x2, 110:3x10 Band squats 95: 4x3 Elevated split squats 50: 4x5 Gluteham 10lbs: 4x5 Decline crunches10lbs: 4x10 Ring pull ups: 5x4 3/21 Bench: 45x10, 95x5, 105x2, 115x2, 125x2, 135x2, 90: 3x10 Dips w/ yellow chain: 3,2,2,2 DB overhead press 25’s: 4x8 Mag rows 90: 5x10 One arm shrugs 50: 4x10 Side bends 50: 4x10 wide lat pull downs 80: 4x8 3/23 Deads: 135x5,5 185x5, 205x2, 225x2, 245x2, 175: 3x10 Romamian axle deads150: 5x5 45 degree back raise: 5x12 walking lunge 35 plate: 3x1 Standing crunch 30: 3x20 chins: 5,5,5,4 3/26 Strict press: 45x10, 55x5, 65x2, 85x2, 60:3x10 Dips: 5,5,5,4 Blast strap pushups: 4x10 Overhead press Bar: 15,12,12 Meadows rows 25: 3x15 Grey band standing abs: 3x20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 7, 2013 Author Share Posted April 7, 2013 week 3 juggarnaut 03/28 Squat: 45x10, 85x5, 100x3, 115x1, 125x18 Band squats 95+minis: 4x3 Elevated split squats 50: 4x5 Glute ham+10lbs: 4x5 Decline crunch+12lbs:4x10 03/30 Bench: 45x10, 65x5, 80x3, 90x1, 100x19 Dips+yellow chain: 4x3 DB overhead press 30’s: 8,8,6,6 Mag rows 100: 10,8,8,8,8 One arm shrugs 50: 10,20,15,15 side bends 50: 4x10 Neutral close grip lat pulldowns 80: 4x10 04/01 Grippers 20mm set COCTx5, COC1x2,2, COC1.5x1,1 Pinch: 55x5, 75x5, 95x5, 105x1, 115x1, 120x1 04/02 Deads: 135x5,5, 155x3, 180x1, 190x20 Romanian axle deads: 5,5,5,5 Chins: 5,4,4,4 45 degree back raises +8lbs; 5x12 standing abs 50: 4x20 Walking lunge w/ 35 plate on chest: 3x1 04/04 Press: 45x10, 45x5, 50x3, 60x1, 65x16 Dips: 6,6,5,4 Blast strap push ups: 8,8,7,7 Over head press 45: 15,15,12 Band abs grey band: 20,20,15 Meadows rows 35: 15,10 04/06 Deload Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 19, 2013 Author Share Posted April 19, 2013 week 4 juggernaut 04/09-deload 04/11-Squat: 45 10, 95x5, 120: 7x5,12 Cambered bar good mornings 105: 4x5 elevated split squats 50lbs: 6,7,7,6 glute ham mini band: 12,10,8,8 decline crunch 15lbs: 4x10 04/13-Bench: 45x10, 60x5, 70x5, 90:7x5,13 dips+ yellow chain: 4x4 DB over head press 30’s: 8,8,6,6 Mag rows 100lbs: 10,10,8,8 sidebends 50lbs; 4x15 one arm shrugs 50lbs; 4x10 wide neutral lat pull down 80lbs: 4x10 battling rpoes 1 min on 1min off x4 sled around the block 04/16 Deads: 135x5,5 180:7x5, 12 Dimmel deads 115: 20,20,15 Chins: 4x4 45 degree back raise 8lbs: 5x8 walking lunge 35plate: 3x1 standing abs 50: 4x20 04/18 Strict press: 45x10, 50x5, 60:8x5,10 dips:7,6,5,4 Incline DB press 25’s: 15,12,12,12 DB floor ext 15’s: 3x12 Meadows rows 35: 4x10 Grey band abs: 3x20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 2, 2013 Author Share Posted May 2, 2013 week 5 juggernaut 04/20 Squat: 45x10, 95x5, 110x3, 120x3, 130x8,8,2 cambered bar goodmornings 105: 4x5 elevated split squats 50: 4x5 gluteham mini band: 12,12,10,10 decline crunches 15lbs: 15,15,10 tabata front squats bar 4mins. 04/23 Bench: 45x10, 65x5, 85x3, 95x3, 100x8,8,12 dips+yellow chain: 4x3 DB over head press 30’s: 4x8 mag rows 100: 10,8,8,8 sidebends 50: 4x15 one arm shrugs 50: 4x12 04/25 Deads: 135x5,5 165x5, 185x3, 200x8,8,12 chins: 5,4,3,3 45 degree back raise 10lbs: 5x8 walking lunge 35plate: x2 standing abs 60: 20,20,15,15 04/28 Press: 45x10, 55x3, 60x3, 65x8,8,10 dips: 5,5,5,4 chins: 5,4,4,3 DB floor extensions 15’s: 3x12 Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 5, 2013 Author Share Posted May 5, 2013 Grip 05/05/13 COCTx5,5 COC1x2,2 COC1.5x1,1 Face levers: 6lbs x5R/5L, 8lbs x4R/4L, 10lbs x1,1,1 R&L, drop set w/ 6lb: 10R, 7L Coin lift with 6lb sledge and front of hand at 15” mark: 2,2 R&L I simply do not have a lot of time to train grip, I’m lucky to still get into the gym for regular training, so I have decided that when I can train I will do lifts that I enjoy, grippers, hammers, maybe some block weights and bending. Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 10, 2013 Author Share Posted May 10, 2013 week 6 juggarnaut 04/29 Squat: 55x10, 90x5, 110x3, 130x2, 135x1, 145x12 Cambered bar goodmornings 105: 4x5 Elevated split squats 50: 4x5 glute ham mini band: 12,10 decline crunch 15lbs: 2x15 05/02 Bench: 45x10, 70x5, 85x3, 100x2, 105x1, 110x15 dips+yellow chain: 4x4 DB overhead press 30’s: 8,8,6 Magnum rows 100: 10,10,8,8 Side bends 60: 3x10 super set with- One arm shrugs 60: 3x10 05/04 Deads: 135x5, 140x5, 165x3, 190x2, 205x1, 220x16 Dimmel deads 115: 3x15 Close neutral grip pull ups: 5,4,4,4 45 degree backraise 12lbs: 5x8 standing abs 60: 4x20 05/07 Strict Press: 45x10, 55x3, 60x2, 70x1, 75x13 Dips body weight: 10,7,6,6 Incline DB press 25’s: 4x15 Floor extensions 15’s: 15,15,12 Grey band abs: 3x20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 10, 2013 Author Share Posted May 10, 2013 05/10/13 Grippers 20mm block set COCTx5, COC1x2, COC1.5x2, FBBC2x- almost closed about 1/4 inch drop set COC1x2,2,2 Coin lifts 12lb hammer to 18” platform: 10”x3R&L, 12”x2R&L, 14”x2R&L Coin lifts 6lb hammer: 10”x3R&L, 12”x2R&L, 14”x2R&L Coin lifts done with measurement at thumb side Block weights: 20 blobx5 R&L, 25blob x2,2R&L, 25hex x2R&L, 30hex x1 R 20 blob drop passes to fail this was the first time I ever tried the 12 hammer on coin lifts, went better than I expected. Very excited that I lifted the 30 hex to lock out, as I have never even broke the ground with it before, managed to lift it about 4 or 5” with the left hand before I dropped it. Tried to lift it right again, but dropped it both times. Still very happy with today’s grip session. Quote Link to comment Share on other sites More sharing options...
nickr104 Posted May 11, 2013 Share Posted May 11, 2013 Awesome grip work Mary Ann!! That 30lb hex is a great lift! I always find the hex blocks harder to pinch. Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 29, 2013 Author Share Posted May 29, 2013 week 7 juggernaut 05/12 Squat-45x10, 95x5, 115x5, 135-5x5,8 Camber bar goodmornings 105: 4x5 elevated split squats 50lbs: 4x5 mini band glute hams: 12,12,12,10 05/16 Bench-45x5, 65x5, 85x5, 105-5x5,8 dips+yellow chain: 5,4,4,3 incline DB presses 25’s: 4x8 low rows 60: 5x8 tri push downs 30: 4x12 oblique crunches nautilus mach 4: 4x20 05/18 Deads-135x5,5 185x5, 205-5x5,8 stiff leg axle deads 110: 20,20,10,8 glute bridges 173: 4x5 leg curls 36: 4x8 KB swings 16kg: 4x10 ball crunches 25lbs: 3x15 05/21 Press-45x10, 55x5, 65-5x5,8 dips: 4x5 bottoms up KB press 12kg: 4x5 close grip lat pull down 90lb: 4x8 Grey band abs: 2x20 R&L Quote Link to comment Share on other sites More sharing options...
mam705 Posted June 9, 2013 Author Share Posted June 9, 2013 week 8 juggernaut 05/23/2013 Squat: 45x10,95x5, 125x2, 140x2, 150:4x5 camber bar goodmorning 105: 10,10,8 axle cleans 100:4x3 gluteham 10lbs: 4x6 pull ups+yellow chain: 3,3,2,2 leg raises: 3x12 05/25 Bench: 45x10, 75x5, 95x2, 105x2, 115: 3x5,8 dips+yellow chain: 4,3,3,3 DB incline press 30’s: 4x8 low rows 70: 5x8 tricep push down 40: 12,12,9,10 oblique crunches: 4x20 05/28 Deads: 135x5,5 185x5, 190x2, 210x2, 225:4x5 stiff leg axle deads 110: 15,15,15,10 leg curls 43: 4x8 swings 20kg: 4x10 lying leg raise: 4x15 05/30 Press: 45x10, 60x2, 70x2, 75: 4x5 dips: 6,5,5,5 floor press 85: 5x5 bottoms up presses 12kg: 4x8 lat pull down 90: 4x8 grey band abs: 4x20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted June 9, 2013 Author Share Posted June 9, 2013 Grip 06/09 20 mm set vulcan: black1x3, black 3x1, black4X1 COCTx5, COC1x1,1 12lb hammer coin lift: 5”x1R&L, 6” x1R&L 6lb hammer coin lift: 10”x3R&L, 12”x3R&L, 14”x1R&L, 15”x1R Block lifts: 20blobx5, 25blobx2,2 25hex x2,2 Quote Link to comment Share on other sites More sharing options...
mam705 Posted June 16, 2013 Author Share Posted June 16, 2013 week 9 06/08/2013 Bench: 45x10, 75x5, 90x3, 100x2, 110x1, 120x1, 125x7 Dips+yellow chain: 3,3,2,2 DB incline presses 20’s: 4x8 Low rows 80: 5x8 tri push downs 40: 4x12 Nautilus obliques: 4x20 06/11 Squat: 95x5, 115x3, 135x2, 140x1, 150x1, 160x7 Cambered bar goodmornings 105: 3x10 Glutehams+ 10lbs: 8,6,6,6 Lying leg raise: 3x15 06/13 Press: 45x10, 50x5, 60x3, 65x2, 70x1, 75x1, 80x7 Dips: 6,3 Standing abs 60: 4x20 left shoulder very jacked up. couldn’t finish dips and decided to stop shoulder work. spent rest of time at gym doing shoulder stretches and mobility. 06/15 Deads: 135x5, 145x5, 175x3, 205x2, 220x1, 235x1, 250x7 Stiff leg axle deads 110: 4x15 leg curls 43: 4x8 Reverse band axle pulls- worked up to single at 220 KB swings 20kg: 4x10 v-crunch 15: 2x20 I was worried about my shoulder, but it held up just fine during deads. It is still bothering me for any pressing type movement. Deloading this week and will work on mobility. Quote Link to comment Share on other sites More sharing options...
mam705 Posted June 16, 2013 Author Share Posted June 16, 2013 06/16 Grip 20mm set vulcan: blk1x3R&L, blk3x1R&L, blk4x1R&L COCTx5, COC1x1 12lb coin lifts: 5”x1R&L, 6”x1R, 7”x1R 6lb coin lifts: 10”x3R&L, 12”x3R&L, 14”x2R&L, Quote Link to comment Share on other sites More sharing options...
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