Press with a pull, pump central 8-20-09…

 

WU:  Organized gym x pain in the butt; time to have a little chat with the athletes…

            Tator Cuff Circuit and band pullaparts

            Rolling on foam

 

Bench 4x10@ 225

Facepulls 4x20

Rest :90

 

Blast Strap Pushups with :3Iso at bottom 4x10

Feet Elevated Fatboys+ 4x15

            -Scapular retraction then row chest bar

Rest :90

 

Couple double bi’s and lat spreads in the mirror and I was good to go…Have a great day people!

 

It’s all about rest times…

 

Romtastic

Hi 8-18-09…

 

Lots of great stuff happening with SAPT!  Unfortunately, this leaves me little time for focused training sessions and updating the blog.

 

Still spending my 40 minutes in the gym attacking my most glaring weaknesses.  A primary focus of mine is strengthening my lower back.  I’ve been doing a lot of Zercher varations, snatch grip pulling, close stance pulling, and GM’s for high reps.  Lower body unilateral exercises have once again found their way into my training; I hate these with passion.

 

I hope to be able to train with more of a purpose soon…

 

Romo

Pressing and Pulling 8-6-09…

 

Standing OH Press: Worked up to a heavy triple; then 1x10 at about 75%

            -Superset with banded Y’s and rotator cuff circuit

 

BO Row 4x6

Dips 60

 

Shrugs 2x20

Band Pullaparts 100

 

Off to training some fighters…

 

Romo

Training Log Catch-up 8-4-09…

 

Squat 8-1-09

 

3x5, last set at 425, depth was great

Barbell Walking Lunges 3 Trips (length of gym down and back)@115

            -This was absolute hell; I highly recommend it!

Pullups 50 reps

 

Dead’s 8-4-09

 

Worked up to “heavy triple” off the blast straps; bar was just off the ground.  I performed these with a conventional stance.  It felt like the bar had to move a mile.

Zercher Split Squat Off Straps 3x6ea

            -These too were absolute hell!

Chinups 50

1xAlmost puking

 

xoxo

 

Romo