Things are getting crazy here on Long Island. Grad classes are underway, fall sports teams are in full gear, and I moved to the beach. The lack of content here is not for lack of effort. My last blog post took a couple weeks of research (and several rewrites), plus I’ve been killing it in the weight room in preparation for total domination at my next powerlifting meet.
Here’s what my iron adventures have looked like recently…
Saturday – 9.1.12 – Deadlift/Rep Effort Lower
1A. Deadlifts
135×5
225×3
315×5
375×5
425×5
2A. Squats
135×5
225×5
315×10
325×10
3A. Barbell Glute Bridges
315×10
335×10
335×10
3B. Dumbbell Bulgarian Split Squats
60×8 x3 sets
4A. Kroc Rows
100×15/side
100×20/side
4B. Decline Crunches
45×20 x2 sets
Monday – 9.3.12 – Max Effort Upper
1A. Clap Pushups
BWx5 x3 sets
2A. Close Grip Bench Press
135×8
185×5
225×3
245×3
265×3
270×3
270×3
3A. Barbell Rows
135×8
185×8
205×10
205×10
205×8 x3 sets
3B. Dead Bench
225×1
245×1
265×1
265×1
245×1
245×1
4A. Ring Flyes
BWx10 x3 sets
4B. Chinups
BWx12 x3 sets
5A. Fat Gripz Preacher Curls
3 sets
5B. Band Pushdown Madness (Average, Light, Mini)
15/15/15
15/15/15
10/10/15
5C. Prone Dumbbell Reverse Flyes
3 sets
Tuesday – 9.4.12 – Max Effort Lower
1A. Box Jumps
24” x 5
30” x 5 x 2 sets
2A. Squats
45×8
135×5
225×3
275×3
315×3
365×1
385×1
405×1
435×3 (rep PR)
405×3
390×3
3A. Romanian Deadlifts
245×8
255×10
255×10
265×10
265×10
4A. Dumbbell Bulgarian Split Squats
60×10
60×8
60×8
5A. Weighted Rollouts
20 pound backpack x 3 sets x10
5B. Band Hip Abduction
Light band x20 x 3 sets
I’m finally getting those pre-meet butterflies in my stomach. Time to SFW.