4/19 Power Training; DE Upper

1A DE Bench Press (1 min between clusters)

4x3 @ 185 + double minis + 2 chains -30 sec

4x3 @ 185 + double minis + 2 chains -30 sec

4x3 @ 185 + double minis + 2 chains -30 sec

4x3 @ 185 + double minis + 2 chains -30 sec

2A CG 1B Bench Press 3X10 to 315

3A Elbows Out Ext 4x10 @ 70

3B Kelso Pullup 4x6

3C DB Lateral Fly 4x10

AdreNOlyn Bulk...Exclusive Here!!

4/17 Power Training; DE Lower

1A) Cambered Box Squat 10x2 @ 421 + 200lbs chains - 60 sec
2A) Conv DL off 1 in. mats 8x1 @ 386 + 200lbs chains - 60 sec
3A) Conv DL off 1 in. mats 4x2 @ 386 - 60 sec

This was all I had time for today.  I need to get some ab work done tonight or tomorrow at least.  

4/16 Power Training; ME Upper

1A Wide Grip Bench Press

w/u to 225x5

*add 3 chains (120#)

225x4

add heavy reverse bands

315x4

*add 2 chains (80#)

405x4

495x1

*remove bands, chains, add 1B

405x4

495x4

2A Incline FG Bench Press 2x12

3A Bent Over Two DB Row 5x6 @ 150

3B Upright Row 5x8 to 225

3C JM Press 5x8 to 225

Summer Faulkner - Kroc (KB) Row

4/14 Power Training; ME Lower

1A Low Box Squat

w/u to 525x3

*add 200# chains, briefs

615x3

*add suit, straps down

705x1 (grinder)

2A Ex Wide Progressive Pulls 6x4

Rough night with the little one so we got a late start and I didn't get much done.  The squat felt heavy and the box was as low as i've ever trained with.  Trying to sure up my technical weaknesses.  Here's to a strong week next week.  Redemption is coming!

4/13 Power Training; DE Upper

1A DE Bench Press (1 min between clusters)
4x3 @ 185 + double minis + 1 chain -30 sec
4x3 @ 185 + double minis + 1 chain -30 sec
4x3 @ 185 + double minis + 1 chain -30 sec
4x3 @ 185 + double minis + 1 chain -30 sec
2A Seated DB Press 4x10
3A JM Press 5x8
3B Kelso (Barbell) Row 5x8
3C DB Incline YTI 5x7

"Rowing"

4/11 Power Training; DE Lower

1A) Cambered Box Squat 10x2 @ 406 + 200lbs chains
2A) Conv DL off 1 in. mats 12x1 @ 366 + 200lbs chains
3A) Box Jumps 5x3
4A) Evil Wheel 3x20

*Feeling better today but still not 100%. I tweaked my shoulder on a DL rep so I cut it a hair short today.  Rally time!

Jenny Broadhead

4/9 Power Training; ME Upper

1A Bench Press
*add mat, wraps
working sets to
376x4
416x2
465x1
506x1 miss
*add 3B
465x3
416x9
2A DB Bench Press 150x8
3A Bent Over Two DB Row 150x8
3B Close Grip Bench Press 225x8

I cut this one short. I didn't feel well from the time I got out of bed and I pushed it too far as it were. I am totally gassed and feel pukey.  Saturday really messed me up. Water under the bridge..will do what I can to prepare for tomorrow. 

Check out this sick new song introduced to me recently.  I had no idea what "hard core" music even was until today. 

4/7 Power Training; ME Lower

 

1A Box Squat to 506x2

2A Wide Pin Pull vs. Strong Short Bands

135x1

225x1

315x1

365x1

405x1

455-miss

3A RDL 5x5 to 506

3B Snatch Grip Shrug 5x6 to 506

4A Situps 3x20

4B Box Jumps 3x6

Young Chevrolet...Thank you!

Today I had the opportunity of meeting with Spencer Young of Young Chevrolet to discuss a potential sponsorship.  It was a pleasure to speak with him and we had a great time getting to know each other.  Young Chevrolet runs a cream-of-the-crop operation and has been around for many years.  He was very kind and offered the opportunity to represent Young Chevrolet as an athlete this year.  I am honored to have this opportunity and after learning more about Spencer and the values they keep at their dealership, I welcome the responsibility of exemplifying an honorable image on their behalf.  Thank you Spencer!

YOUNGCHEV.COM

4/15 Power Training; DE Upper

1A DE Bench Press (1 min between clusters)

4x3 @ 135 + double minis -30 sec

4x3 @ 185 + double minis -30 sec

4x3 @ 185 + double minis -30 sec

4x3 @ 205 + double minis -30 sec

2A CG Bench Press-Manpon 4x10 @ 225/315/315/275

3A DB Tri Ext 3x10 @ 40/60/70

3B Wide Grip Chinup 3x10

3C DB Frontal Raise @ 3x10

4/5 TrainSCG X Train; Upper/Lower/Conditioning

W/U) Ab Killers 3x20

1A) Pullups 5x5

2A) Deadlift 5x5

7 Rounds of:

7 Hang Cleans 95/65#

7 Shoulder Press 95/65#

4/3 Power Training; DE Lower

1A) Cambered Box Squat 12x2 @ 350 + 200lbs chains
2A) Conv DL off 1 in. mats 15x1 @ 326 + 200lbs chains
3A) Good Mornings 2x8 to 275
3B) DB Shrugs 2x12 @ 150
3C) Band Pulldowns 2x50 (double minis)

We got our new chains today and they were awesome!!  Great addition to the SG..

Cambered Bar Box Squat

Conventional Deadlift from Mats

4/2 Power Training; ME Upper

1A Floor Press
w/u to 275x4
225 + 150lb chainsx4
274 + 150lb chainsx4
315 + 150lb chainsx1
365 + 150lb chainsx1
405 + 150lb chainsx1
225 + 150lb chainsx4
225 + 150lb chainsx4
2A Incline Fat Grip DB Press 80x12 150x4 *couldn't balance FG so dropped it.
3A Bent Over Two DB Row 4x8 @ 150 *these are pukey difficult.
3B Face Pulls 4x8 to quad minis
3C Skull Crushers 4x8 to 220

*Finally back to moving some real weight today! Felt good too. I tweaked my right pec last week on some DB work so I was a little gun shy on Floor Press today but still came away with a 10 lb PR (405 + 150lb chains so almost 555 @ the top). The accessory work afterwards wasn't exactly fun but I want to gain some muscle back after getting so sloppy during my meet cycle. I'm down to 260 (almost 18 lbs lost) and hoping to put 5-10lbs of muscle on over the next 6-12 weeks. Long rant..apologies. I'm just excited to get back into real training.

Shane Prescott - TrainSCG, GFY Crew