strength training redux.

yesterday afternoon i was feeling a little antsy and took it upon myself to begin a small carpentry project. i purchased some lumber at home depot and made a 2-board and 4-board. These are tools to use for training the bench press and usually retail for $20 - $30/ea, grand total of my purchase $7.44. I was pleased with the results and we used them today for 3×4 cluster sets with the 2, 3, and 4 board. tons of volume with some heavy ass weights…felt great!

Board Press - Flat Bench Cluster Sets (Set 1 with 2 board, Set 2 with 3 board, Set 3 with 4 board - 10 seconds rest between each set):
315×4x3
325×4x3
335×4x3
335×4x3

Band Resto Work:
Green xAMPx3

1 Arm Row - Opposite Arm behind back:
70×12x3

Duration: 90 minutes

Finally a heavy squat day! It’s been awhile and I’ve been holding off to let my hamstring heal. Unfortunately, I’ve strained something in my right shoulder, Chiro thinks it the brachallias (sp?) and I got some treatment today.

Squat ATG - Chains:
95x5x1
135x5x1
185x5x1
225x5x1
255x5x1
275x5x1
295x5x1
315x4x1

Romanian DL:
275x10x3

Duration: 90 minutes

i was supposed to do some conditioning work today with chris but that didnt happen. instead i met up with pat at xsport and trained upper body. we stared with flat bench and i felt some pain/soreness in my right shoulder when i attempted my first rep at 315. i think i tweaked something doing dips on monday. i held off on anymore bench pressing for the day and will get some treatment tomorrow at the chiro

flat bench press:
225x5x1
315x1x1

one arm Row - dumbbells:
90x10x4

hammer strength lat pull down:
250x10x4

hammer strength iso shoulder press:
180x10x1
230x10x1
320x10x1
370x10x1
420x10x1

skull crusher:
110x10x4

hammer curls:
55x8x1
50x8x1
45x9x1
40x9x1

Duration: 90 minutes

I went to the chiro before we trained and got adjusted. They also did some treatment on my hamstring - everything seems to be healing and I’m not really ‘feeling’ the injury anymore.

Deadlift - barbell:
135x5x1
225x5x1
315x5x1
405x3x1
435x3x1
455x3x1
475x3x1
485x3x1
495x1x1

Good Morning - barbell:
135x6x1
155x6x2

Russian Step Up:
135x12x3

Duration: 90 minutes