Semi Recumbant Bike
Wed 30 min.
Thu 30 min.
Fri 30 min.
Monthly Archives: March 2005
MAR 18 – DE SQ/DL
Final week of my 3 week circa max
Box SQ w/Blue and Green bands – (Metal briefs & suit w/straps down) 345×2, 365×2, 385×1, 415×1, 425×1
Speed DL – 335x6x1, 385x2x1
GHR w/back raised 12″ – 10,8,8,6
MAR 16 – ME BP
Face Pulls – 3×20
DB Inc. BP – 75×15, 90x2x12
Pec Deck – 3×10
CSR – 3×10
Lat Pulldowns – 3×10
Tricep Pressdowns – 3×10
Tricep Ext. – 3×10
DB Front Raises – 3×10
DB Side Laterals – 3×10
Rear Delt Machine – 3×10
Upright Rows – 3×10
Hammer Curls – 4×10
Rev. Wrist Curls – 3×10
MAR 14 – DE BP
Face Pulls – 3×20
DE BP – 185x3x3, 225x5x3
DB Flyes – 3×10
CSR – 3×10
Lat Pulldowns – 3×10
Tricep Pressdowns – 4×10
Front Raises – 3×10
Side Laterals – 3×10
Rear Delt Machine – 3×10
Hammer Curls – 4×10
Low Back Machine – 4×10
Leg Ext. – 3×10
Pulldown Abs – 3×10
MAR 11 – DE SQ/DL
Stretching
Week 2 of my 3 week circa max
Box SQ w/Blue and Green bands – (Metal briefs) 345x5x2
DL w/40lbs of chains – 425×5, 515×1, 565×1
GHR w/back raised 12″ – 2×10, 1×8, 1×6
Leg Raises – 4×12
MAR 09 – ME BP
Blast Strap Pushups – 3×15
Bench Press – warm up to 315×1
(add Metal Viking Shirt)
4 Board 445×3
2 Board 455×2
4 Board 465×2
Pin Presses – 425×3, 465×3, 335×10
Band Pressdowns /w light band – 2×50
Super Set
Front Raise – 3×10
Side Lateral – 3×10
Rear Delt Raise – 3×10
Barbell Rows – 225×10, 275×8, 275×8
EZ Curl Bar Curls – 3×10
MAR 07 – ME SQ/DL
Zercher SQ Off of Pins w/16″ Box – 135×5, 225×3, 275×3, 315×3, 365×3
45° Hypers w/mini & monster mini – 3×10
GHR w/back raised 12″ – 1×10, 1×8, 1×6
GHR sit-ups w/25lbs plate arms extended – 3×10
Leg Raises – 3×12
MAR 06 – DE BP
Blast Strap Pushups – 3×20
DE BP – 185 +80lbs chain 8×3
4 Board Press – 405x2x2
6 Board Press – 455×3, 475×2
5 Board Press – 315×10
Lying Tricep Ext. w/power bar – 135x4x10
Single Hand Landmine Rows – 4×12
Super Set
Rev. Curls – 3×10
EZ Curl Bar Curls – 3×10
Cardio and Stretching – MAR 6-12
Semi Recumbant Bike
Mon 30 min.
Wed 30 min.
Thu 30 min.
Mon AM – lower body stretching
Wed AM – lower body stretching
Thu AM – lower body stretching
Fri PM – lower body stretching
MAR 03 – DE SQ/DL
Stretching
Week 1 of my 3 week circa max
Box SQ w/Blue and Green bands – (Metal briefs) 325x4x2, 355x1x2
Speed DL – w/Green bands 245×1, 335x2x1, 385x2x1, 405x2x1
GHR w/light band – 4×10
GHR pull down abs w/doubled light band – 4×10
My box height for box squats is down to 14″. My form still needs some improvement for this box height, but I am improving and once I complete my training cycle for the April 9th meet I should be good to go. I also added Metal briefs in place of the single ply Frantz briefs I normally use. I will add a Metal squat suit with straps down on my 3rd week of circa max.