March Training 2013

Tuesday 3-5 2013

Bench Press
225x23+2forced reps

Chao Bench (plates attached by mini bands)
95lbs x20/30/40

Seated 1 arm Fat Grip DB presses
50x10 *Both 25x20*extra set on left arm

Triceps push down/machine lateral raises/pec deck

DB Flyes 2 Inclines
20x20&20;
Pump work

Lots of mini band shoulder work

DEADLIFTS 2mrw!!!

Wednesday 3-6 2013

Reverse Heavy Band Deadlifts (Tension gone below the knees)
Full rep + 2 partials
495 x1+2
585 x1+2
635 x1+2
655 x1+2
675 x1+2
*Bonus Singles*
695x1
705x1

Variation of barbell rows

20minutes heavy bag

Saturday 3-9 2013

Strict Press
250

Push Press
3 fails with 300lbs just before lockout *shoulders and back were jacked and I just could not dip under the bar*

Bench Press
135x20
185x20

Wide Pendlay Rows
135x10
185x10

Yates Rows
225x10
275x10

Kirk Shurgs
275x20
315x20

Pull Ups
bwx 4sets of 5

Chin ups
bwx 4sets of 5

Dips
bw x10 x2sets

Left arm only db bench press varied angles
50lbs x 15-20 xreps x 5sets

other assistance stuff

Monday 3/11/2013
Flat Back Bench Press
275x10

Paused Dips x10

Power-Building Circut
Wide Grip Lat Pull Downs
Chest Press Vs Mini Bands
Seated V-neutral grip rows
Db lateral/rear delt raises,rows,flyes,
DB pull overs,curls, presses etc...

Sit ups 2sets til failure 20+


Wednesday 3-13 2013

120 minute massage (Deep Tissue and mix)

Squat
545x3*pr
550x3*pr

SSB sideways (lateral) lunges

Hyper-extensions.
Side bend extensions.

Sunday 3-17 2013
Super-Crazy 8's HIT (8sets-8reps-less than a minute rest super-sets push/pull)

Wednesday March 20 (2013)
90minutes deep tissue and sports massage

Deadlifts
585x1x5sets

Pause Squats
325x3x8sets

Hyper Extensions and Side bends

DB circuit for upper body 

Saturday and Sunday March 23 and 24 - 2013

Nothing special few hours of CHEST/BACK/SHOULDERS and BICEPS/TRICEPS power-building pump work. Lots of 8x8 in 60seconds or less, super sets and assistance work. Big Squats this Wednesday to come.

Tuesday 3-27-2013

90 minute Massage

Wednesday 3-28-2013
Squat
505
545
605*pr
615*pr
*Felt way too easy but shut it down since I need to max out deadlifts and I am approaching off season

Thursday 3-29-2013
Strict Press
225x5*felt very easy
Seated Barbell Shoulder Press
225x5
Seated DB Shoulder Press
100x3

Dips
bwx10x4sets

Upperbody pressing pump work : Machine presses, DB Incline Flyes BTN press etc...

Saturday3-30

Deadlift
595x1

Back Assistance work