gfd's training notes (battling the bad back)

[getfitdoc]

Back work

Low back ext. 45 degree
BW x 16
#1 band x 15
#3 band x15 x 2

Weighted Ab-slant board full slant:
30#x10
x8
x7

Max effort pull up wide grips:
worked up to (from a dead hang)
85# db x1

BW suspended Blast starp rows:
x15
+20# chains x 15
+40# chains x 10

blast strap face pulls
x 15
blast strap reverse flys
x12

 

[getfitdoc]

Bench work
*was going to do legs, but back didn't feel right, so tomorrow.

240x3
240+40#chains x 1
240+100# chains x1

315-#3 bands x 1(lightened style)- very easy

355 rack lockout x m
335 rack lockout x 1

Blast strap push ups, feet on bench x 20,25,20
blast strap tricep work 20,20,20

Green band triceps x 21, 22

light shoulder raises with thumbs up x 15, 15

 

[getfitdoc]

Next Wed. I am going to Max on Bench. Going to start with 307.5. When I hit that, im going to try either 310 312.5 or 315 depending on how easy it is.

 

[getfitdoc]

Deadlift
trap bar dead lift
287#+40#chain 5x5
337#x3
357#x3
387#x3

Squats
185#x8
225#x5
275#x3x2

my squat range of motion is improving greatly. I'm happy

 

[AngryMuscles]

you go man! got vid? would love to see you workout

 

[getfitdoc]

Conditioning:
fullcourt basketball
(bout an hour and a half)

going to try to start playing hoops once-twice a week, along with GPP and sprint work.

AM: maybe at some point I'll put up some vid.

 

[getfitdoc]

Sat/Sun
snowboard from 9-4

 

[getfitdoc]

very light squats
185#x3
5 sets
worked on explosion out of the hole. felt very strong. my speed was good, my back was solid.

Depth:
my butt was below my knees

 

[getfitdoc]

ME bench
307.5xmiss

307.5x1<--PR

310xmiss

Did some Abs and low back work to finish

Abs-slant board +25#DB behind head x 10, x8

abs-russian twist w/25# DB 4 sets x 15 seconds each

45 degree low back ext +#4 band x15x2sets

 

[getfitdoc]

Deadlifts
trap bar...worked up to
402x1

squats
free squats
worked up to
275 x 5
315 x 2 <--didn't like my depth
275 x 5
*i wore the wrong shoes to squat in. the nike 360's... they are good walking shoes but i hate that shit for leg work. kinda fucked my up. but it was still a decent workout.
GHR
2 sets (bare feet) to failure

I liked the bare feet on the GHR better.

 

[AngryMuscles]

is deadlifting with a trap bar easier?

 

[getfitdoc]

i think it is.

 

[getfitdoc]

sat.
pull-ups

1 set BWx10
5 sets +25#DB x5,5,5,5,8

1 arm cable motorcycle rows 3 sets 15 reps, 10 reps 8 reps

face pulls rope, 20, 25, 25 reps

blast strap rows 3 sets 15 reps +30# chain, 60#chain, 60#chain

blast strap reverse fly 3 sets failure

bicep triple superset thing
DB curls, Blast strap curls, barbell curls 2x

 

[getfitdoc]

Squats
205#(65%)
6 sets of 3 reps (12 inch box, below par.)

pull throughs
3 sets 20 reps

 

[AngryMuscles]

pullthroughs own!

 

[getfitdoc]

last night: fullcourt basketball (2 hours)

this morning
bench
65% 10 sets of 3 (200#) pauses at bottom

DB's 85# 2 sets 12,10

Slant board Abs w/bands 3 sets, #2 band, #3band, #4 band

 

[AngryMuscles]

basketball rocks especially if there are sore losers.

 

[getfitdoc]

last night conditioning
full court basketball about 1 1/2 hours

 

[getfitdoc]

Legs-squats
55% 10 sets x 2 reps 12 inch box

trap bar deads
worked up to
287x10
337x5
357x3

GHR variations
3 sets failure

 

[AngryMuscles]

strong deads