Kite's training journal

[kite]

Re: Kite's training journal

04.26.07 dl/back the abbreviated version, I had to cut it short today

warmed up to 455x1x6 all flew up with pretty good speed despite the fact that my tired ass hit it at quarter after 5 this mornin, lol!
Pulldowns 210x10x3
GHR with 25 plate held to my forehead 12x3
some quick abs and that's it

[powerlifter22]

Re: Kite's training journal

Nice pulls b

[kite]

Re: Kite's training journal

4.27.07 bench asst.
Speed isometric bench w/chain 185x3x6 using three different grips. 6 sec. pause on first rep, 3 sec. on 2nd and 1sec. on third rep of each set

OHP using the football bar 145x5x3 all done dead stop on the chest with no leg drive or back arch

floor triceps ext using football bar 135x5x5

rc work

[kite]

Re: Kite's training journal

4.30.07 speed squat

285 plus green bands x 2x8
leg press done with a pause in the bottom and exploding up quickly 10 plates x 12x3
Banded pull throughs supersetted with banded leg curls 12x2
some calf work and abs

[kite]

Re: Kite's training journal

5.04.07 bench asst.
Still feelin pretty weak but figured a bad workout is better than no workout. My bodyweight is down to 183, not that is't really a big deal but I'd rather get back up to around 190. Anyway here's how it went
incline bench w/football bar 135x5, 185x5, 225x5, 205x5, 185x5x2, 135x8x2
floor triceps ext w/dumbells 60x5x5
seated db cleans 40'sx12x3
dat's all folks

[kite]

Re: Kite's training journal

5.14.07 squat day
Alright, I'm tryin a new approach on this 16 wk trainin cycle leading up to my meet in Sept. It's based on Priliphen's chart so the weight/sets/reps are gonna vary depending on the %'s used. All of my main squat days are done full depth no box and the speed days will be off of a parllel box.
Squat 5x5x360
Gm's done to chain set at waist height 5x2x235
GHR w/35 plate 3x10
leg press 8 plates done with pause at bottom 20x3
Abs

[kite]

Re: Kite's training journal

5.15.07 benchin
speed bench 190x3x6 using 3 diff grips (2 sets close, 2 med, 2 wide) with 6 second eccentric
pause benchin w/focus on explosiveness and bar speed 205x6x4
incline db 3x10
fb bar triceps ext 4x8
ez curl bar 4x8

[kite]

Re: Kite's training journal

5.17.07 deads
390x1x6
sldl off 3" block 325x5x3
GHR bodyweight 10x6
pulldown abs 10x3
db side bends 30x3

[kite]

Re: Kite's training journal

5.18.07 back and bench asst.

Chest support rows 5x4 sets med. grip
1 arm db rows 15x2
blast strap push ups 25x3
blast strap triceps ext. 8x3
b.s. rows with static hold 10x2
bs face pulls 15x2

[kite]

Re: Kite's training journal

5.29.07
Decided to beat myself up today since I missed so much last week with the house.
Squat to 9" box 415x3x3
rev. hyper 10x3sets
GHR 15x3
bench press iso speed (6 sec. pause on chest) 190x3x6
245x6x3 all pause
incline db 12x3
tate presses 10x3
pushdowns 25x2
abs 12x3
rc work

[kite]

Re: Kite's training journal

5.31.07 dl and back
dl 435x1x6
sldl off 2" block 355x5x3
weighted chins 6x5
sled drag rows 200 ft x3 w/ approx. 200 pounds

[kite]

Re: Kite's training journal

6.1.07 more benchin
6 sec. eccentric speed bench 190x3x6
pause bench 280x3x5
incline db 12x3
close grip bp 5x4

later tonight it'll be some band pushdowns, rear delts and rc work

[kite]

Re: Kite's training journal

6.4.07 speed squat
14" box w/80# chain close stance 285x2x8
rev hyper 12x3
banded leg ext 15x3
pulldown abs 10x3

[kite]

Re: Kite's training journal

6.5.07 benchin
bp 315x1x5
incline db 12x3
cgbp 5x5
ez curls 8x3
rear delt flys 10x2
band pull aparts 15x2

[kite]

Re: Kite's training journal

On a side note, I weighed at the gym today and I'm down to 175! WTF!?!?!?!?!?!?!?!? I've been workin my ass of on our new house, had to snatch up the old floor, lay new floor, paint, some plumbing and **** like that so I haven't exactly had time to eat like I should but DAMN! Maybe now that everything is done, (carpet got put down yesterday that's the one thing I ain't ****in with, lol), things can get back to normal.