WRCortese5's Training version 2.0

[WRCortese5]

4/25/08 Weights

A1.) Speed Bench 10x3x55%, then 1x1x82%, 1x1x87%
B1.) DB Floor Tri Ext 6x10 30 sec
C1.) Plate Raises 6x10 30 sec
D1.) Lat Pulldown rev grip 6x10 60 sec
E1.) BB Curl 6x10 30 sec

4/26/08

Lower weights-DNC, my back/SI joint was really bothering me and really don't think I would've accomplished much...

4/27/08

5x200 70% grass, 200 walk bt reps.
700 abs

4/28/08

Speed: 240
2x30 sled
2x30 3 pt
2x60 (30)

Reps felt really good and sharp/crisp. Light on my feet. Volume is dropping now so curious to see how I adjust with the lowered volume.

Weights now... then study... busy as hell, been looking around for PTs/Massage so I can fix this problem. Hopefully tomorrow with a belt the squat session will be OK.

[WRCortese5]

4/28/08

Weights...

A1.) Floor Press Worked up to 280x1, around 12 total sets.
B1.) Close Grip Bench Press 6x6 (155x6, 165x6, 185x6, 185x6, 195x6, 210x6)
C1.) DB Tri Ext-Floor 6x10 (30's) 30 sec rest
D1.) Lat Puldown 6x10 (150) 1 min rest
E1.) Plate Raise 6x10 (45 lb plate) 30 sec rest
F1.) Bar Curl 6x10 (70) 30 sec rest

[tamfb]

4/28/08

Weights...

A1.) Floor Press Worked up to 280x1, around 12 total sets.
B1.) Close Grip Bench Press 6x6 (155x6, 165x6, 185x6, 185x6, 195x6, 210x6)
C1.) DB Tri Ext-Floor 6x10 (30's) 30 sec rest
D1.) Lat Puldown 6x10 (150) 1 min rest
E1.) Plate Raise 6x10 (45 lb plate) 30 sec rest
F1.) Bar Curl 6x10 (70) 30 sec rest

So no pr this week on fp.

[WRCortese5]

So no pr this week on fp.

I went for 285, so f'n close to lockout but no dice..

[tamfb]

I went for 285, so f'n close to lockout but no dice..

the squat workout is gonna be hard esp since you havent done any lower body stuff in a week.

[WRCortese5]

the squat workout is gonna be hard esp since you havent done any lower body stuff in a week.

I know... let's see if a belt will help matters tomorrow..

[WRCortese5]

4/29/08

Tough but still managed to add some lbs onto my squat... Wore a belt during the squats after the sets got above 315.

A1.) Single Leg Depth Drop 4x3
B1.) Back Squat 225x1, 260x1, 295x1, 315x1, 345x1, 385x1, 390x1
B2.) Box Jump x3, up to about 45". (7 sets)
C1.) RDL 4x5 (230)
C2.) Cont Box Jump- x5

-Gettin better at sticking the 1 leg depth drops. They were tough at first but gettin pretty good at absorbing the impact.
-Back squats were obviously hard, esp since I haven't done any lower stuff for a week.
-Was a tad nervous with my back but it was doable with a belt on. The 390 was pretty damn hard, had to 'grind' it out.
-The continuous/speed box jumps are feelin good too, keepin the ground contact time very short.

I was pretty happy with the workout given recent circumstances. When I get my SI joint fixed, my squat poundages should go up.

[WRCortese5]

4/30/08

12x100 70% on grass
700 abs (300 warm up/during, 400 at home off and on)

-Hams/glutes only a little sore. No soreness to speak of in hips/quads/back.
-I'm consistently weighing in now at about 184-187.

[tamfb]

4/30/08

12x100 70% on grass
700 abs (300 warm up/during, 400 at home off and on)

-Hams/glutes only a little sore. No soreness to speak of in hips/quads/back.
-I'm consistently weighing in now at about 184-187.

So have you gain any weight?

[WRCortese5]

So have you gain any weight?

About 3-5 lbs since week 1 of this program. I am looking leaner too while increasing strength.. Good stuff.

Wouldn't mind settling in consistent at 190-192.