A week of Training

Sunday - Dynamic Effort Squat Training at Eastside Barbell

Buffalo Bar Box Squats
50 x 5 reps x 3 sets
Added Blue Band
50 x 2 reps
Added Green Band
50 x 2 reps
140 x 2 reps
190 x 2 reps
230 x 2 reps
280 x 2 reps x 3 sets
320 x 2 reps x 2 sets

Pin 2 rack pulls vs Quadrupled Monster Mini Bands
45 x 3
135 x 3
185 x 3 reps x 3 sets
225 x 3 reps x 3 sets
275 x 3 reps x 3 sets

GHR's
4 sets x 15 reps

45 degree back extensions
4 sets x 10 reps

Crunches on Stability Ball
4 sets x 75 lb db x 12 reps




Saturday- Assistance at World Gym Dunellen

1- Arm DB Rows
4 sets x 100's x 8 reps

Vogelpohl Pulldowns
4 sets x 100 x 15 reps

Ab Pulldowns
4 sets x 120 x 15 reps

Low Cable Horizontal Shrugs with Long Ab Strap
75 x 15; 90 x 15; 105 x 15; 120 x 15

Barbell Curls
45 x 15 reps
5 sets x 135 x 5 reps

Seated Incline DB Curls
3 sets x 45's x 8 reps

One Arm Preacher Machine Curls
5 sets x 120 x 15 reps each




Thursday- Volume Day at World Gym Dunellen

Dynamic Effort Bench Press vs Doubled Mini Bands
3 sets x 45 x 9 reps (3 reps wide, 3 reps moderate, 3 reps close)
3 sets x 135 x 9 reps (3 reps wide, 3 reps moderate, 3 reps close)
6 sets x 205 x 3 reps (2 sets wide, 2 sets moderate, 2 sets close)

Ab Pulldowns
4 sets x 120 x 15 reps

Barbell Shrugs
135 x 15; 2325 x 15; 275 x 15

1-Arm DB Rows
5 sets x 140's x 3 reps

Hammer Strength Low Row
90 x 10; 180 x 10; 270 x 5; 360 x 5; 450 x 3

Vogelpohl Pulldowns
4 sets x 100 x 15 reps

Cable Shoulder Retractions with Long Ab Strap
4 sets x 80 x 15 reps

Face Pulls with Long Ab Strap
2 sets x 100 x 15 reps

Cable Pressdowns
4 sets x 150 x 20 reps


Wednesday- Posterior Chain Assistance at World Gym Dunellen

Ab Pulldowns
4 sets x 120 x 15 reps

Face Pulls with Long Ab Strap
4 sets x 80 x 15 reps

Leg Press
5 sets x 495 x 10 reps

Seated Leg Curls
4 sets x 240 x 15 reps

DB RDL's
4 sets x 55's x 15 reps

Mikesell Pull Throughs
4 sets x Blue (strong) Band x 15 reps


Monday- Bench Work at Apollon Gym Edison

Bench Press
Warm Ups: 
135 x 10; 225 x 5; 275 x 2; 315 x 1
Shirted:
365 x 1 (3 board)
405 x 1 (2 1/2 board)
455 x 1 (2 board)
485 x 1 (2 board)
485 x 1 (1 1/2 board)
485 x 1 (1 board)
485 x 1 (1/2 board)
485 x 1 rep x 2 sets (touch)

1 Arm DB Rows
85's x 5; 95's x 5; 110's x 5; 120's x 5; 130's x 5

Lat Pulldowns
120 x 15; 150 x 15; 180 x 15


Sorry to put it all up this way its been a crazy week.  Juggling working, family life, training, and my work in the community.  Hopefully things will get back to normal soon.