Project:Bane Military press

Military Press

125/5
140/5
160/9

Seated DB press

60/15, 10
80/10,10

Laterals

30/10,10,10,10

Rear delt db flyes

25/12
40/12, 10

Face Pulls

60/12
80/15, 10

Triceps Pressdowns

80/15,15
100/15

Close Grip Bench Press
135/15
185/12
225/10, 8

Lots o volume today and it felt good. Had some good food after and will do some pulling tomorrow. Checking out Edge strength and conditioning in Cary, IL owned by Mike Spagnola. Looking forward to a good deadlift session. Cant wait to get it in!

Video tomorrow!

Project: Bane bench day

Bench

135/5
160/5
195/3
210/5
240/5
257/5
275+2 sets of chain/3
275+4 sets of chain/3

Speed Bench

225/3,3,3,3,3,3

Chest Supported Rows

90/10,10
135/8,8

Rolling Triceps Extension

35/12
45/10
55/8

Machine Laterals

60/12
80/12, 12, 14

Lots of volume today. Getting work done so it can culminate in something big on the horizon. Me, Troy and Gregg are gonna put up some big numbers this coming year.

Project: Bane is under wraps for right now, you know what up soon enough.

Video of the benching coming soon.........if youtube don't delete the damn music I put in.

Squats and Project Bane

Hit lower body today and squats were the order of the day along with a little bicepticuls

Squats

175/5
225/5
265/3
280/5
325/5
370/5

Speed Squats:

315/2,2,2,2,2 (done with 45-60 seconds rest in between sets and as explosive as possible)

RDL's 135/12, 225/10,10,10

Leg Curls:80/10,10,10,10

Abs and biceps after

Project Bane is named after Batmans enemy in the Dark Knight Rises. Anyone who knows who Bane is know will see why 2012 contest prep is called that. Leaving no stone unturned and gonna get strong QUICK!

Doing work and doing it right!

Bench on Wednesday

Last weeks training

Work Sets listed only

Squat
305/3
350/3
390/3


Bench

230/3
260/3
290/5

Deadlift

370/3
425/3
480/3


Military Press

135/3
150/3
170/4

Notes

Fridays deadlift workput stunk as I didn't have enough food in me for the session. So I did deads, some hamstring work and left to go and eat. Not sure if it was my set up or what, but I really felt my hamsstrings work on my final set of deads

The best workouts were yesterdays military press session, Wednesdays bench and Monday's squat. Slowly upping the volume on everything so thats gonna require more food and more rest.

Semester went ok, although there was one class that I could really care less for, which was photography. I'm all for iphone photography, but not a bunch of stuff with an actual camera.

Mountain Dog training was not stuck with. I'm just gonna trust my own instincts and piece some things together. I will use concepts from it though.

Love how Christmas fell on a Sunday this year. Means that squats on Monday don't get interrupted!.

Merry Christmas all!!

Another catchup post

Been super busy with finals and such. So here is Tuesday's and Wednesdays training.

Squat: Tuesday:felt beat down on Monday

320/5
360/3
405/1

Other leg stuff

Wednesday: Bench at the WORLD FAMOUS QUADS GYM!

240/5
270/3
305/3

Incline press:
135/10
185/10
225/5
225/5

Flyes: 3 sets of ten.

Going to get some good work in the weightroom done here and take a academic deload. Cant wait to fix some issues with my squat and get it moving in a good direction again.

Also great to be back in the city! Missed it here.

Catch up with training

Have not posted since last Monday because the past week has been a bit of a blur.

Wed: Military press: 120/5, 40/5, 160/5
Machine laterals:3 sets
Hang and swings:4 sets

Friday: Deadlift:340/5, 390/5 430/5

Meadows Rows:3 sets
Pullovers: 3 sets

Saturday:Bench:210/5, 240/5, 270/5
Machine press:4 sets
Flyes:3 sets

Everything is feeling good. I think I'll up the volume a bit and try to get a deeper pump. Last training day here in Lincoln before I go back home to the crib and put in some good work there.

Leg day

Squat: work sets only
275/5
320/5
365/5

Leg Curls: 3 second negatives
80/12
110/12,10,10

Dumbbell stiff leg deadlifts:
60/12
70/12
80/10

Hack Squat: pause at the bottom on third set:

1 plate:10
+25/10,10

Did some single leg squats with my left leg after all the other work. This is an imbalance that I need to fix in order to progress on the platform more. While not competing in March kind of stings me a little, I cant perform at the level I want without addressing weaknesses.


Here is how I'm also addressing my weaknesses in the gym. Doing extra workouts. Heres one of my techniques




I'm being facetious of course, but was it too much to ask for the brother to clean his porch off? I'm assuming it was.

Back training/Deadlift day

Did rows first as I did not want my lower back fried from doing deadlifts first. Worked out ok. 470 went a bit slower than it should have, but whatever.

One arm barbell rows:

*75/12,12
95/12
120/10,10

Concentrated on getting a good stretch and pull all the way up to the top without using a whole lot of bicep power

* denotes warmup sets

Bench pullovers
55/12
65/12
75/12

Did these the mountain dog way by hanging my head off the bench and pulling it up to my forehead before going back down again. Here's a video with a better explanation.





Deadlifts: Work sets listed

365/3
495/3
470/3

I definitely feel it in my back today the effects of putting rows first. Right now for the first three weeks its low volume, but it gets ramped up after the initial 3 weeks.

Shoulder Training

Doing some new stuff with shoulders. Combined 5/3/1 and mountain dog training, a system that was developed by John Meadows. You can find more info and videos at his website .

Overhead Press:

135/3
150/3
165/4

Lateral "swings": 40/12, 50/12, 60/12

"Over and Backs"95/6, 7, 5

What are over and backs? Heres the video




Rear delt machine: 50,35, 35/35, 45/22

John Meadows suggets you do high reps for for rear delts. I tried and got my ass beat. I couldn't even do the last set. I'm going to have to find a different rear delt exercise though. The rear delt machine in the rec center sucks balls.