Evolution

[omerta2010]

Monday:
Week 9 Day 1: Bench

Incline BB Bench:
(145,135,125) x 5,5,5
(145,135,125) x 5,3,3
(135,125,115) x 5,5,5

Military Press:
(100,90,80) x 5,5,5
(100,90,80) x 5,4,4
(90,80,70) x 5,5,4

DB Flat Bench:
(70,60,50) x 5,4,5
(70,60,50) x 5,3,4
(60,50,45) x 5,5,5

Leaning Side Laterals:
15 x 15,13,12

Cable Fly's:
50/side x 17,13,12

Tate Press:
30's x 15,12,12

 

[omerta2010]

Tuesday:
Week 9 Day 2: Squats

Squats:
(295,275,255) x 5,5,5 - all 3 sets

Single Leg Leg Press:
(250,230,180) x 5,5,5 - all 3 sets

Box Jumps:
BW x 15,15,12 (started coughing again)

Leg Ext:
140 x 15,12,10

 

[JerseyDevil]

Good looking stuff O. What are box jumps?

 

[PreMier]

its a plyometric exercise, you just jump up on it. how high is it?

 

[davegmb]

Tough looking leg workout O

 

[katt]

I have a LOVE/HATE relationship with box jumps...LOL HEY OMERTO!!! what's up?? I'm baaaack.....

Not sure what type of music you listen to, but TOH and I went to a LMFAO concert last night... talk about WACKED! You know how peeps in the mosh pit toss around inflatable beach balls? Well, they were throwing out 5 foot inflatable zebras into the pitt... HILARIOUS!

 

[x~factor]

Single Leg Leg Press:
(250,230,180) x 5,5,5 - all 3 sets

Have you tried Charles Glass Single Leg Press style? I prefer it over the conventional way.

 

[juggernaut]

Whats the difference?

 

[omerta2010]

Tough looking leg workout O

Yep the squats had me feelin like pukin. But so far never have.

 

[omerta2010]

I have a LOVE/HATE relationship with box jumps...LOL HEY OMERTO!!! what's up?? I'm baaaack.....

Mine is hate/hate, especially when I get tired and my foot almost slips of the box. And WELCOME BACK

Not sure what type of music you listen to, but TOH and I went to a LMFAO concert last night... talk about WACKED! You know how peeps in the mosh pit toss around inflatable beach balls? Well, they were throwing out 5 foot inflatable zebras into the pitt... HILARIOUS!

ahhhh I would have to kick my own ass if I even thought about going to a LMFAO concert.

My mosh pits people get thrown around, not beach balls.

I can only imagine how funny the zebra would have been though. And did you get to put some of your new moves learned in Zumba to use.

 

[omerta2010]

Have you tried Charles Glass Single Leg Press style? I prefer it over the conventional way.

You've mentioned these before but I haven't really found much out about the. Have any links or some descriptions?

I only do them because my balance is shit after the squats.

 

[omerta2010]

Week 9 Day 3: Back
Pullups:
(BW,Purple,Green) x 2,4,5
(BW,Purple,Green) x 1,3,5
(BW,Purple,Green) x 0,4,4




Hammer Hi Iso Row:
(240,220,200) x 5,5,5
(240,220,200) x 5,4,4
(220,200,180) x 5,5,5


Hammer ISO Rows:
(220,200,180) x 5,5,5 - 3 sets


Close Grip Pulldown:
(140,130,120) x 5,5,5 - 2 sets
(140,130,120) x 5,3,4


Facepulls:
160 x 15,12,10


Kelso Shrugs:
140 x 15,10,10


Cable Curls:
105 x 12
95 - 10,10

 

[omerta2010]

Week 9 Day 4
Deads:
(315,305,295) - 5x5x5 - 1 sets
(315,305,295) - 5x5x3 - 1 sets
(315,295,275) - 5x5x5 - 1 sets


Good Mornings:
(145,135,125) - 5x5x5 - 2 sets

Barbell Hip Thrusts:
155 x 15
175 x 15
195 x 10


Seated Leg Curl:
90 x 20,15,13


Donkey Raises:
340 x 18,15,13

 

[omerta2010]

Week 10 Day 1: Bench
Incline BB Bench:
155 x 5,5,4
145 x 5,4


Military Press:
105 x 5,5,5
115 x 5,5


DB Flat Bench:
70's x 5,5,5,5,5


Leaning Side Laterals:
20 x 15


Cable Fly's:
50/side x 20


Tate Press:
40's x 13

 

[katt]

no moves..... we got it as a Groupon deal (two for one kinda) anyway, we were up in the nose bleed section..

I really got a kick out of all those "mom's" that brought their 8-10 year old kids and the expression on their faces when the F bomb was getting thrown around every 10 seconds.... LOL

 

[omerta2010]

Now that would have been priceless.

groupon has some cool stuff sometimes

 

[JerseyDevil]

Week 9 Day 4
Deads:
(315,305,295) - 5x5x5 - 1 sets
(315,305,295) - 5x5x3 - 1 sets
(315,295,275) - 5x5x5 - 1 sets

What does your warm up look like?

 

[x~factor]

You've mentioned these before but I haven't really found much out about the. Have any links or some descriptions?

I only do them because my balance is shit after the squats.

Fast forward to 4:15

Nick Trigili training quads with Charles Glass - 17 weeks out from the 2012 USAS - YouTube

 

[omerta2010]

What does your warm up look like?

185 x 5
245 x 5
275 x 5

Been taking more care about warm up sets lately.

 

[omerta2010]

X that looks interesting might have to try that out.

Looks like it may be easier on the lower back and knees.

 

[juggernaut]

You've mentioned these before but I haven't really found much out about the. Have any links or some descriptions?

I only do them because my balance is shit after the squats.

I feel ya. Try doing either deads for high reps or front squats after squatting. It sucks balls.

 

[x~factor]

X that looks interesting might have to try that out.

Looks like it may be easier on the lower back and knees.

It is!

 

[omerta2010]

Week 10 Day 2 (Last Thursday): Squats
Squats:
285 x 5,5
295 x 5
305 x 5
315 x 5

Single Leg Leg Press (Tried the Charles Glass way on X's suggestion, totally takes pressure off the lower back but feels kinda weird, might have to go lighter to get used to it, plus knee's have been acting up so that didn't help to judge that part):
270 x 5
250 x 5
230 x 5,5,5

Box Jumps:
BW x 20

Leg Ext:
145 x 15

Seated Calf Raise:
230 x 20,15,15

 

[omerta2010]

Week 11 Day 1: Back
Pullups:
Green Band x 10,10,6,5

Hammer Hi Iso Row:
200 x 10
190 x 10,8
180 x 8

Hammer ISO Rows:
180 x 10,10,8,8

Close Grip Pulldown:
130 x 9
120 x 9,8,8

Facepulls:
160 x 15,13

Kelso Shrugs:
130/side x 15, 13

Cable Curls:
95 x 15,12

Was running late so finished the whole thing in about 40 minutes.

 

[JerseyDevil]

Week 10 Day 2 (Last Thursday): Squats
Squats:
285 x 5,5
295 x 5
305 x 5
315 x 5

Single Leg Leg Press (Tried the Charles Glass way on X's suggestion, totally takes pressure off the lower back but feels kinda weird, might have to go lighter to get used to it, plus knee's have been acting up so that didn't help to judge that part):
270 x 5
250 x 5
230 x 5,5,5

Box Jumps:
BW x 20

Leg Ext:
145 x 15

Seated Calf Raise:
230 x 20,15,15

Sweet workout!

 

[omerta2010]

Thanks JD, how are you liking the new job?

 

[omerta2010]

.

.

 

[omerta2010]

Week 11 Day 2: Deads:
305 x 10,10,5
315 x 5
325 x 5

Good Mornings:
145 x 10,10,10,10

Seated Leg Curl:
95 x 17,13

Donkey Raises:
360 x 18,12,10

Don't know why but the deads beat the hell outa my shins today.

 

[davegmb]

Least it shows your keeping the bar close to your body. Part of the reason I dropped 5/3/1 is the deadlifting every week! Feel so much better when I do it every other week or 2 on 1 off rather then constant deadlifting.
That's a benefit of westside for skinny bastards by defranco, you change your main lift every 2 -3 weeks. Not that I'm doing that program at the moment either!

 

[juggernaut]

Love the deads...fear the deads...respect the deads....BUT DO THE FUCKING DEADS!!