2-26-07

Got Triceps?

Max Effort Bench Press

Pete
Raw BP: 155x2 miss3, 145x3
3-Boards: 185x1*, miss 205(!), 165x1 3 Singles
DB Rows: 65x15
DB BP: 60x8, 45x10, 25x20
Some sorta iso-scott curl hold thingie

T-Bone
Raw BP: 295x3, 315x2, 335x1*, 345miss
3-Board: 345x1*, 360miss
DB Rows: 100x30!
DB BP: 100x10,85x10,75x10

David
Chest / Delts

Jr
Squats: 115 5x5
Incline Press: 85x5
DB Rows: 5x5
TTT

T.A.L.
Bench Press: Worked up to a 170 attempt -close miss
DB Rows

Mr D
Raw Bench: 225x3
F6: 285x1, 295miss
3-Board: 315miss, 265x3
DB Rows: 85x18
DB BP: 85x10, 70x10, 60x9

Great lifting from everybody. Pete
even managed to make it on time! Tony
is getting TOO strong!
Go Lancers!

2-24-07

Deadlift

Pete
Deads: 295 6 Singles
GMs: 255x5*
Snatch-grip Deads: 225 4x4

T-Bone
Deads: 415 6Singles
GMs: 315x5*, 385x2*
Snatch-grip Deads: 225x4, 245x4 3 Sets

David
Deads: 245 5x5
GMs: 145 5x5

Christian
Deads: 225 4 Singles, 245 2 Singles, 275x1
GMs: 95x5, 115x5 2 Sets
Snatch-grip Deads: 4x4

Mr D
Deads: 345 5 Singles, 365x1
GMs: 315x5*
Snatch-grip Deads: 225x4, 245x4 3 Sets

March 31st cometh!!
Go Lancers!

2-23-07

Yes, people have been lifting since the last post. I was
in Oregon meeting my new grandaughter. The weight-room
was humming last night with myself, Pete, T-Bone, Christian,
Junior and Totally Anonymous Lifter all hitting it hard. Thanks to
Mr Herbst and Mr Jensen for standing in the gap for me.
Here's what The Freaks did:

Pete
Late under suspicious circumstances
No Pull-ups
3-Board Press 145x16(!!) superset with
4-Board Press 145x6
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

T-Bone
Band-assisted Pull-ups 40 reps total
3-Board Press 275x10 superset with
4-Board Press 275x4
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

David
Something he called "ARMagedon"

Christian
Band-assisted Pull-ups 40 total
3-Board Press 185x11 superset with
4-Board Press 185x4
Rope Push-downs 3 sets to failure
Rear Delt Raises 3x10

Junior
Band-assisted Pull-ups 40 total
3-Board Press 95x16 superset with
4-Board Press 95x6
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

Mr D
Band-assisted Pull-ups 40 total
3-Board Press 245x11 superset with
4-Board Press 245x3
Rope Push-downs 3 sets to failure
Face Pulls 3x12
Rear Delt Raises 3x10

T.A.L.
Doin his own thing - wish he'd
stick to a thought-out plan. Glad to
have him lifting in any case.

Speaking of doin yer own thing:
The Freaks use a plan that takes recovery time
into account, volume and intensity into
account. Conjugate training that will simply
not allow you to "get used to" a set workout.
Check out the training plans we have posted
and make minor changes to suit yourself.
Go Lancers!

2-14-07

Max Effort Squats

Pete
Raw Parallel: 245x3*PR
Box Squats: 315x1*PR, miss 335

Band Leg Curls: 3x10

Farmers Walk: 100# x 2 Laps

Mr D
Raw Parallel: 315x3, 365x2
Band Leg Curls: 3x10

Christian
DB Bench: 3x12
Leg Extensions: 3x12
EZ-Bar Curls: 5x10

Jr
DB Bench: 3x12
Leg Extensions: 3x12
GHR: Got some in but was fighting cramps
EZ-Bar Curls: 5x10

David
Squats: 315 5x5*PR

Pete had a big night hitting two PRs. David is getting crazy
strong. Christian is gettinginto the groove and just needs to hit
the lower-body andassistance moves more and chest less. Miss Grandstaff
will open on Saturday, Mr. Jensen next Mon and Wed.
Go Lancers!

2-12-07

Max Effort Bench Press

Pete
Raw Bench: 145x3, 160x1
3-Boards: 170x3, 185x1
DB Rows: 70 5x5
DB Bench: 45x20, 45x19, 25x20
Cable Crunch: 3x10

T-Bone
Raw Bench: 305x3
3-Boards: 310x3, 345x1
DB Rows: 100 5x5
Db Bench: 85x20, 85x15, 75x20
Cable Crunch: 3x10

Mr. D
Raw Bench: 225x3, 245x1
F-6 Bench Shirt: 305x1*PR, 315 miss
3-Boards: 275x3*PR
Cable Crunch: 3x10

David
Incline Press
Incline DB Press
Incline Flyes
Abs

Christian
Squats: 115 5x5
DB Bench: 90x5, 80x6, 60x10
DB Rows: 60 5x5
Trap Tunnel 25-40-55 One run through 15 reps each

Junior
Squats:95 5x5, 115x5
DB Inclines: 25 5x10
DB Rows: 45 5x5
Trap Tunnel: One run through 15 reps each

T.A.L.
Decline Press: 155x5
DB Rows: 5x5
DB Bench: 5x5
TTT

Good training. Missed you Nick. Eat big.
Go Lancers!

2-10-07

Another Day of the Dead

Max Effort Deadlift

Pete
Deadlift: 345x1*PR, 315 for 3 Singles
Goodmornings: 235x5*PR
Curls

T-Bone
Deadlift: 455x1, 495 miss, 405 for 3 Singles
Goodmornigs: 315x5*PR
Curls

Mr D
Deadlift: 385*PR, 335x1 (oops), 355 for 2 Singles
Goodmornings: 295x5*PR
GHR: 2 Sets of 13 w/mini band

David
Deadlift: 222 7 Sets of 5
Goodmornings: 155 7 Sets of 5
Curls 3 Sets of 12
Skull-Crushers: 5 Sets of 7

Lots of PRs today - definitely getting ready for March 31st.
Junior and Brian stopped by to get some lifting
in. Introduced Jr to the Overhead Squat! For more
info on this great movement, check out Dan John's
great website, the "Lifting and Throwing Page".
Go Lancers!

2-9-07

Upper Body Assistance

We only had one hour so...

Pete
Pull-ups 3 sets to failure
Tricep Deat AKA Close-Grip Bench Press
1st Set: w/3-boards 135x16 switching immediately to 4-boards x3
2nd Set: 3-boardsx11 plus 4-boards x2
Tricep Push-downs w/rope attachment: 3 Sets to failure
Rear Delt Raises: 2 Sets of 15

Mr D
Pull-ups 3 Sets to failure
Triceps Death: 225x16 plus 4-boards x1
225x9 plus 4-boards x2
Rope Push-downs 3 Sets to failure
Rear Delt Raises 2 Sets of 15

Nick
Pull-ups 3 Sets to failure
Triceps Death: 2 Supersets of 3-board and 4-board CG presses
Rope Push-downs: 3 Sets to failure
Rear Delt Raises 2 Sets of 15

Jr
Pull-ups 3 Sets to failure
Triceps Death for 2 supersets of 3-board and 4-board CG presses
Rope Push-downs 3 Sets to failure
Rear Delt Raises 2 Sets of 15

David
BB Routine
Biceps, Triceps and Forearms

We got alot in in a very short time, hitting all
the major upper-body areas with compound movements.
Go Lancers!

2-7-07

Max Effort Squat
or as the "Anti-Gravity Freaks" called it:
Squat Death Camp

Pete
Box Squat 255x3 10 Sets (Remember Pete's best single is 300!)

T-Bone
Box Squat 405x3, 455x3 9 Sets

Mr. D
385x3 4 Sets, 385x2, 330x3 3 Sets

David
405x1 *PR, 315x12
Leg Extensions

Nick* Given the honor of reading The Squat Poem!!
Box Squat 115x5*
Split Squats 15x15 2 Sets
Leg Curls w/bands 3x10

Junior
Box Squat: 95x5
Split Squats 2 x 15
Leg Curls w/bands 3x10

Christian
Skull-Crushers 3 Sets of 10
Push-downs
EZ-Bar Curls
Hammer Curls

The "Freaks" (which includes me) pushed through a
brutal squat workout which lasted almost two hours. David got an easy
405 squat for a Personal Record (PR). Strong efforts from everyone.

A word of caution gang:
Doing extra stuff after you're done with your program is great
but remember that you have just so much ability to recover. Doing
upper-body stuff tonight WILL affect your workout on Friday and your
recovery from today's workout. Force yourself to have discipline!
Go Lancers!

2-5-07

Max Effort Bench Press

Pete
Paused Bench Press Triples (6seconds-3seconds-1second): 135 2 sets, 145x2
4-Board Press with doubled mini bands: 85x5
DB Rows: 65x12,60x12,55x12
DB Floor Press: 50x10 3 Sets

T-Bone
Paused Bench Press Triples: 295x1
4-Board Press w/minis: 225x1, 245x2, miss 275
DB Rows: 100x12 4 Sets
DB Floor Press: 100x10 3 Sets

Mr D
Paused Bench Press Triples: 215x1*
4-Board Press w/minis: 185x5
DB Rows: 65x12 4 sets
DB Floor Press: 75x10, 90x9

Nick
Warmed-up w/ GHR
Floor Press: 85x5
DB Rows: 40x12 3 Sets
DB Bench Press: 15x15, 25x15
Abs

Jr
Warmed-up w/ GHR
Floor Press: 95x5, 105x3
DB Rows: 30x12 3 Sets
DB Bench Press 3 Sets of 12

David
Chest
Delts

Great workout tonight. Those paused benches really zap you
and then heavy bands finish you off. Nick and Junior are really hanging in
there. You are already getting stronger!
Go Lancers!

2-3-07

Deadlift

Pete
Sumo Deadlift: 275 4 Singles, 295 2 Singles
Goodmornings: 175x5, 185x5, 195x5*
EZ-Bar Curls: 5RM
Snatch-grip Deadlifts: 225x4 2 Sets

T-Bone
Conventional Deadlifts: 275, 295, 345x2, 365, 395
Goodmornings: 285x5, 295x5*
Snatch-grip Deadlifts: 225 4x4
EZ-Bar Curls: 5RM

Mr. D
Conventional Deadlifts: 295 5 Singles, 345x1
Goodmornings: 285x5
EZ-Bar Curls: One weak and pathetic set of 4
Snatch-grip Deadlifts: 225x4 3 Sets, 245x4

David
Conventional Deadlifts: 225 5x5
Goodmornings: 155 5x5

Our basketball team just about knocked
off the number one team in the conference today.
Go Lancers!

2-2-07

Upper Body Assistance

Pete
Pull-ups: 8 Sets of 5
4-Board press: 135x5, 185x4, 185x2, 155x5, 165x5, 175x5
Push-downs: 3x12 with 50#
Rear Delt Raises: 3x12
Cable Crunch: 3x8

T-Bone
8 Sets of 5 with bands
4-Boards: 245x5, 295x5, 315x5, 335x2, 335x4, 355x1
Push-downs: 70x12, 90x12, 100x12
Rear Delt Raise: 25x12 2 Sets, 40x12
Cable Crunch: 100x8 3 Sets

Mr. D
Pull-ups w/bands: Green x8 2 sets, Blue x5 3 sets, Greenx6 and x3
4-Boards: 245x5, 255x5, 265x5, 275x5 *It should be noted that I was ready to
wimp out after doing 265x5 but received alot of "motivation" to go heavier. Thanks!
Push-downs: 80x12,70x12,60x12 Triceps were fried!
Rear Delt Raises: 3 Sets of 12 15#

Nick
Pull-ups: Green 8x5
DB BP: 15x12, 20x12 2 sets
Push-downs: 3x12 50#
Rear Delt Raises: 3x12 10#
Cable Crunch: 3x8

David
BB Routine
Biceps, Triceps and Forearms. Dave has gotten in touch with
his inner bodybuilder and thats OK.

These have been tough workouts lately and it's great to see everyone
pushing so hard and getting alot stronger.
Go Lancers!

1-31-07

Max Effort Squats

Several new students came in tonight. Both Nick and Junior are getting ready for
our upcoming Lacrosse season.

Pete
Raw Parallel Squats: 235x3
Box Squats with Gear: 275x3, 285x3*
Band Curls: Blue x10 2 sets, Green x10 2 sets
DB Side Bends: 70x10, 100x10 2 sets

T-Bone
Raw Parallel Squats: 405x3, 495x3
Tony did a lot of coaching and didn't get a full
workout in. Good job!

Mr D
Raw Parallel Squat: 315x3, 335x3
Put on Titan Squat Suit: 315, 405, miss 495
Band Leg Curls: Mini x10 2 sets
Full Squats: 275x8, 205x8
DB Side-Bends: 70x10 2 sets

David
Raw Parallel Squats: 5x5 315 being the heaviest set
Narrow-Stance Squats: 205x10, 225x10, 205x10
Calf Raises
Leg Extensions: 4x12

Nick
Raw Parallel Squats: 4 sets of 6, 75 being the heaviest set
Split Squats: 20#DBs 2 x 12
Band Leg Curls: 4x10 with a mini
DB Shrugs: 5x5
GHR

Junior
Raw Parallel Squats: 4x6, 75 being the heaviest set
Split Squats: 20# DBs 2x12
Band Leg Curls: 4x10 with a mini
DB Shrugs 5x5
GHR