Dyanmic Effort Upper

Speed Bench w/ Football bar

bar + 3 chains 1x3 135 + 3 chains 1x3 185 + 3 chains 1x3 205 + 3 chains 6x3

Trifector - 3x8/8/8

This is a tricep extension followed by super close grip press then back to the tricep extension

Machine Flys - 3x15-20

Posted by Administrator on Sun, 21 Mar 2010

Dynamic Effort Lower

No training for me accept accessories today as I deload for the meet next weekend. Matt Smith and Shack are doing a bench only meet tomorrow so they took it easy also.

Group 1 - Louie, Justin, and Shack

Box Squat w/Bow bar 135 + green band 1x2 225 + green band 1x2 315 + green band 1x2 405 + green band 6x2

For everyone else they were on the last week of the blue band wave. Plan was to do 3-4 sets then work up.

Group 2 - T-baggins, Brandon Lilly, Billy Mimnaugh

Box Squat 150 + blue band 1x2 240 + blue band 1x2 330 + blue band 1x2 420 + blue band 1x2 - Billy and Brandon did their sets here and after worked up to 470 and 510 respectively T-Baggins did the following 510 + blue band 3x2 600 + blue band 1x2 650 + blue band 1x1

Group 3 - Tony B, Luke Edwards, Jake Anderson

Box Squat 150 + blue band 1x2 240 + blue band 1x2 330 + blue band 1x2 420 + blue band 1x2 510 + blue band 1x2 For work sets: Jake did 600 + blue band 3x2 then 690 1x2 & 740 1x1 Luke did 650 + blue band 4x2 then 740 1x2 & 780 1x1 Tony did 690 + blue band 4x2 then 780 1x2

After squats they did

Rack pull (pin2) against quad purples - 315 3x3

Reverse Hypers

Glute Hams

Abs

Next week will be a deload week before they start circa max for the Iron House.

Posted by Administrator on Fri, 19 Mar 2010

ME Bench

Plan for today was to work up to my opener off the foam to make sure I could still touch with the extra body weight I have added

Shirt Bench 135 1x3 225 1x1 315 1x1 405 1x1 Shirts on 495 1x1 off 3 board 585 1x1 off 2 board 675 1x1 off 1 board 740 1x1 off foam board

Luke and David Kuck shirted up with me. Dave worked up to 625 while Luke tried out a new shirt and worked up to a easy 650.

Travis and Tony B did 3 board bench and worked up over 600. I missed their last sets but you can check out Travis' log here as i'm sure he'll update it later today.

Accessories were light for me, mainly prehab stuff to get lots of blood in my shoulders. The other guys did some rep work, before hitting tri's and back.

Posted by Administrator on Wed, 17 Mar 2010