Cissell Strength 04/26/14

DE Bench

205x3x10 3 different grips.

DB Shoulder Press
3 sets of 20

JM Press
3 sets of 8

Triceps Pushdowns
3 sets of 10

Shrugs
3 sets of 10

Hammer Curls
2 sets of 10
1 set of 20

Solid session. Forgot to post a couple of sessions. Training is going very solid. I'm on track to hit something fairly large raw. I've added some decent mass. Pretty happy with training :)

Cissell Strength 04/17/14

Squats and Deadlifts

Squats
6 sets of 2

Deadlifts
315x8 (4 sets)

Speed Pulls
225x2 (6 sets, both sumo and conventional)

Bring Sally Up Leg Presses with 6 plates (I have no idea what I was thinking!)
I got through the entire song. Twas brutal.

Leg Curls
3 sets of 12

Pulldowns
3 sets of 15

Abs

Getting there!

Cissell Strength 04/14/14

Just a fantastic session. Conjugate Periodization=Brutal Strength!

Max Effort Triples Paused W/SlingShot
BB Bench
Barxa billion
135x10 (2 sets)
185x8
225x5
315x5
405x3
Put on Slingshot
505x3 (3 sets)

Dips
3 sets to failure

Pushdowns
3 sets of 15

TBar Rows
3 sets of 8

3 second Pause High Rep Bench
135x40 (This is an ass kicker on another level. I mean brutal)

Hammer Curls

Solid Session here. I'm learning that in being a raw lifter, at least for the time being, volume is key, as well as stressing the CNS. Loving this type of training. Such a new challenge. We will see what happens in the future. Squats and Pulls tomorrow!

4/12/2014 The Humiliation of Cardio

Training

Concept II Rower
5-Minutes
20 Push-ups
10 Muscle Snatch
SSB Squats x 30-seconds

2 Cycles of this and I was done.
Hoped to do 3, next time.

4/10/2014 Steve and Scott

Bench Day

Bar x 50
95x15
135x5
185x3
225x3
260x1
Add Slingshot
335x0 Came back at my face, thanks Scott!
315x2

Bring Sally Up
135 w/foam pad  Completed!

Scott
95x10
135x5
185x3
225x2
245x1
265x1

Bring Sally Up
135 w/foam pad -  7 reps short

Sally, Sally, Sally. Whew!

Cissell Strength 04/10/14

Training raw, well, its just awesome! Its so much fun. A lot less stressful. In recent weeks, I hit a 500 raw bench. It was a crowning achievement in my lifting career. I now have to work on pausing it and doing it in competition. Meanwhile, I did this today:

DB Bench:
10 sets of 10. Each set I paused each rep. This will kick your butt.

Incline Barbell Bench
Worked up to 275 for a couple sets of 3

Barbell Front Raises
3 sets of 15

Side Laterals
3 sets of 12

Tricep Pushdowns
3 sets of 15

Rear Delt Machine Thingy
3 sets to failure

Abs

Lots of volume. I need it. I don't have gear to rely on so I have to increase the volume in my training. Squats and Deadlifts on Saturday. Glad to be posting again :)

4/6/2014 Steve and Scott

Steve

SSB Squats

Bar x10 x2

155x5 4 Sets

Scott

SSB Squats

Bar x10 2 Sets

155x5 4 Sets

CG Pull-downs

OH Tricep Extensions

Painfree squats. I called it at
that point. Scott did lats and
tricep work too.

4/4/2014 Steve Denning

Bench Day

Bar x 50
95x15
135x10
185x3
225x3
255x1
Add 3-Board
315x1
225x15

Rope Push-downs
130x15 30-sec rest
130x7   30-sec rest
130x3

Hammer Curls
30x20
30x10
30x10

Paloff Press
Monster-Mini x5 5-sec holds
Each Side

Strength slowly coming back. Not
pushing true maximums. Bwt under
250, going to 242.