3-21-07

M.E. Squats

Pete
If anyone has seen Pete please let him know we
still lift weights here on Wednesday at 6pm.

T-Bone
Squats: 495x1 (Briefs and wraps)
GHR: 4x10
Abs: 3x10

Mr D
Squats in Full Gear: 405x1, 495x1 (way high), 445x1*
GHR: 4x10
Abs: 3x10

Chris
Chest

Why can't we all just get along? March 31st is here!
Go Lancers!

3-19-07

Max Effor Bench Press

Pete
Raw Bench: 155x1 (Opener), 85x30
Face Pulls: 3 Sets of 12
Dennings: 5 Sets of 15

T-Bone
Raw Bench: 315x1, 175x30
Face Pulls: 4x12
Dennings: 5 Sets of 15

Jr
Full Squats: 115x5 2 Sets, 125x5 3 Sets
GHR: 3 Sets of 10
DB Shrugs: 55x10 3 Sets
DB Side-Bends: 55x10 3 Sets

X
Full Squats: 45x5, 55x5 2 Sets, 65x5 2 Sets
GHR: 2 Sets of 5 (Cramps)
DB Shrugs: 25x10 3 Sets
DB Side-Bends: 25x10 3 Sets

TAL
Decline Press: 145x10, 155x10, 165x6

Mr D
F6 Bench: 285 (Opener), 145x25
Face Pulls: 4 Sets of 12
Dennings: 5 Sets of 15

Go Lancers!

3-17-07

M.E. Deadlift

Pete
MIA

Dave
Deads: 255 5 Sets of 5
Bent-Rows
Pull-Ups

Jr
Decline Press
85 5 Sets of 10
EZ-Bar Curls: 5 Sets of 10
Band Push-downs: 100 Reps Total
Hanging Knee-ups: 4 Sets of 10

T-Bone
Speed Box Squats: 315 6 Sets of 2
Deads: Singles w/225, 255. 295, 365, 395
Reverse Hypers: 4 Sets of 10

Mr D
Speed Box Squats: 225x2 2 Sets, 245x2, 265x2
(Pain in right Hip Flexor), 315x1 (Same)
Deads: Singles w/255, 295, 365, 255
Reverse Hypers: 4 Sets of 10

Chris
Box Squat 115x15, 135x15, 155x16
Bent Rows
Deadlifts: 255 3 Sets of 4

TAL
In attendance

Quick Saturday workout. Jr lifted after playing
a game of Lacrosse. Chris did a very tough Lower-Body
workout and did not (to my knowledge) bench press
at all! Pete got ready for his competition by throwing
water-balloons. I had weird pain in my hip. All in all
I'd still rather lift weights than do just about anything else.
Go Lancers!

3-16-07

Upper Body Assistance

Pete
Bench Press w/double minis: 85x1*
Tates: 7 Sets of 8
DB Rows: 3 Sets of 10
Rear Delts: 3 Sets of 10

T-Bone
BP W/minis: 265x1!! Raw!!
Tates: 7 Sets of 8
DB Rows: 3 Sets of 10
Rear Delts: 3 Sets of 10

Jr
Pull-ups: 4 Sets of 8 w/blue band
Leg Extensions: 3 Sets of 10
Big Cat Ab Stretch: 3 Sets of 10
Ring Push-ups: 3 Sets of 15

X
Pull-ups: 4 Sets of about 8 w/ Green Band
Leg Extensions: 3 Sets of 10
Big Cat: 3 Sets of 10
Ring Push-ups: 3 Sets of 15

T.A.L.

Chris
Proving again that you can
train chest every workout but
you cannot make gains. Sorry Chris -
I had to.

David
Not ARMagedon but a Call To Arms.

Mr D
BP w/minis: 155 Raw, 225 w/F-6
Tates: 7 Sets of 8
DB Rows: 3 Sets of 10
Rear Delts: 3 Sets of 10

Great workout and thanks to Big-T for
our new Low Squat Box, Pin Pull Box
and possibly a Lifeboat in case of Tsunami.
Go Lancers!

3-14-07

M.E. Squat

Pete
Pin Pulls off Box: 385x1*
Behind the Back Deadlift Thing: 495!?!
No, really. Please understand that Pete
is a freak. No really. Freak.
Farmers Walk: Heavy

T-Bone
Pin Pull off Box: 500x1*
GHR: 5x10
Farmers Walk: Heavy

David
Squats: 315 4 Sets of 8 (Nice!)

T.A.L.
Weighted Step-ups
Bench Press
Other

Chris
Bench Press
Curls
Push-downs

Jr
Bench Press: 115x5, 115x3, 105x5 3 Sets
DB Rows: 5x5 50
Rope Tricep Extensions: 50x12, 40x12 2 Sets

X
Bench Press: 45x5 3 Sets, 55x5 2 Sets
DB Rows: 5x5 20
Rope Triceps: 3x12 30
Seated Russian Twists: 3x10

Mr. D
Pin Pull off Box: 425x1*
GHR: 2x10, 1x10 35, 2x10 w35 + mini band

Training was heavy and fun. Some new faces and
not-seen-very-often faces in attendance. Miss G
came in and tossed some weight around - having
staff come in is always a treat!
Go Lancers!

3-12-07

M.E. Bench Press

Pete
Speed Bench: 6 Sets of 3 w/55%
Raw Triple w/2-second Pauses: 145
Tates: 40x5 3 Sets
DB Military Press: 40x10, 25x10 2 Sets

T-Bone
Speed Bench: 6 Sets of 3 w/55%
Raw Triple w/pauses: 275
Tates: 75x5 3 Sets
DB Mil Press: 70x10 3 Sets

T.A.L.
Bench Press: 125x10, 145x9, 170x1* (!!)

Pedro-Xavier
Full Squats: 45x5 4 Sets, 65x5
GHR: 3 Sets of 10
DB Shrugs: 40x12 3 Sets
DB Side-Bends: 25x10 3 Sets

David
Incline Press: 155x8 4 Sets
Upper Body

Mr D
Speed Bench 6 sets of 3 w/55%
Raw Triple w/pauses: 225
Tates: 50x5,60x5,70x5
DB Mil Press: 40x10,50x10,55x8

Great low-volume workout. Speed work with
a bit of time-under-tension with the paused
triples. Pedro-Xavier is a great addition to
the gang and hopefully he'll stick to it.
Go Lancers!

3-10-07

Board Presses are a staple of our program.

Pete
Goodmornings: 205x5
Band Leg Curls: 4 x 10
Reverse Hypers: 3 x 10

T-Bone
Goodmornings: 255x5
Band Leg Curls: 4 x10
Reverse Hypers: 3 x 10

Mr D
Goodmornings: 255x5
Band Leg Curls: 4 x 10
Reverse Hypers: 3 x 10

David
Deadlifts

Jr
In attendance

Easy Day

3-9-07

Max Effort Bench

Pete
3 Board Press: Up to an easy 195x1, miss 205
Skull Krusherz: 10RM
Pull-ups: 4 Sets of 8 (Including a set that Pete added 10Lbs!)
Rear Delts: 3x10

T-Bone
3 Board Press: Wow! Previous 3-Board done on 2-12 was 345x1.
Tony did an easy 365 and gave 385 a shot but missed! Too strong.
Skulls: 105x10, 195x4
Band Assisted Pull-ups: 4x8
Rear Delts: 3x10

David
Another ARMagedon! Dave is looking the part these days.

Mr. D
3-Board: Up to an easy 300 - OK it was NOT easy. In fact
it was a GRINDER all the way! 300x1* Previous best 3-Board
was 275x3 on 2-12.
Skulls: 85x10
Band Assisted Pull-ups: 4 Sets of 8
Rear Delts: 3x10

Now to our fighting clothes ready and we sail
into harm's way on March 31st.
Go Lancers!

3-7-07

Squats

Pete
Speed Squats: 6 Sets of 2 w/55%
Comp Squat: Up to a 315 Single
GHR: 3 Sets of 10
DB Side Bends: 4 Sets of 10

T-Bone
Speed Squats: 6 Sets of 2 w/55%
Comp Squat: Up to a 405 Single, close miss with 495
GHR: 3 Sets of 10
DB Side Bends: 4 Sets of 10

David
Squats: 225 4 Sets of 12!

Jr
DB Bench Press: 40x12,x11,x8
Leg Extensions: 3 Sets of 12 100#
GHR: 2 Sets of 15
EZ-Bar Curls: 5 Sets of 10 w40
Reverse Hypers: 3 Sets of 10 w/bodyweight

Mr. D
Speed Squats: 6 Sets of 2 w55%
Comp Squat: 3 Singles w/405 (Squats Suit & Belt, No wraps)
GHR: 2 Sets of 10 w/10# MB, 1 Set of 10 w/25#
DB Side Bends: 2 Sets of 10 w/85, 2 Sets w/100

T.A.L.
Step-ups
Curls
Leg Extensions

We're right where we need to be.
Go Lancers!

3-5-07

D.E. Bench Press

Pete
Speed Bench 8 Sets of 3 @ 50%
4-Board Press: 195x2*
Static Hold with 245
DB Row: 65x10, 60x10,55x10
Tates: 40x8, 25x8 3 Sets

T-Bone
8 Sets of 3 at 50%
4-Board Press: 355x2*, 365x1
Static Hold with 404
DB Rows 100 4 Sets of 10
Tates: 70 4 Sets of 8

David
Bench Press 175 4 Sets of 6, 185x1
Upper Body

Mr D
8 Sets of 3 @ 50%
4-Board Press: 295x2, 315x1
Static Hold with 355
DB Rows: 60x10 2 Sets, 75x10 2 Sets
Tates: 50x10, 60x10 3 Sets
Rope Pushdowns: 40 for 30-seconds

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

Heavy is not so heavy any more!
Go Lancers!

3-3-07

Deadlifts

David
Deadlift: 245 5x5
Upper body assistance

Mr D
Deadlift: 245 5 Singles, 365x1
Goodmornings: 225 4 Sets of 8 w/1 minute rest inbetween
High Pulls: 225 4 Sets of 6

3-2-07

Upper Body Assistance

Pete
4-Board: 185x4*, 195x1*, 205x1*, 210x1*
Rope Push-downs

David
Biceps/Triceps

Mr D
Band Assisted Pull-ups 3x8 (Blue Band)
Tates: 50x20
Rope Push-downs: 70x15 2 Sets, 60x15

A short workout tonight. Next week we'll
start tapering for the March 31st Meet in Long Beach.
Go Lancers!

2-28-07

Max Effort Squat

Pete
Raw Parallel Squats: 225x3
Squats (Briefs): 275x3*, (wraps) 315x3*, 335x1*
DB Side Bends: 80x15 3 Sets
Band Leg Curls: 4 Sets of 10 Blue
Full Squats: 185x8 3 Sets

T-Bone
Raw Parallel Squats: (wraps) 445x3*(!), 515x2*(!!)
DB Side Bends: 100x15 3 Sets
Band Leg Curls: 4 Sets of 10
Full Squats: 225x8 3 Sets

David
Raw Parallel Squats: 315 5x5
DB Shrugs

T.A.L.
Upper-body Workout

Mr D
Raw Parallel Squats: 315x3
Squat Suit w/wraps: 405x3*, 445x1*(a little high)
DB Side-bends: 85x15 3 Sets
Band Leg Curls: Blue 4 Sets of 10
Full Squats: 225x8 3 Sets

The Freaks all recorded Personal Records. Pete
made a 40lb PR! Four weeks out gives us time to
heal our aches and pains and peak for March 31st.
Go Lancers!