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Post by The Big Red Machine on Jan 15, 2013 21:38:36 GMT -5
TRAINING FOR RPS BACKYARD BASH JUNE 8TH
Week 21- Tuesday January 15th, 2013 (Repetition Effort Lower):
Seated Leg Press (Both)- 4x15
Pull-throughs w/FAT Rope- 4x15
Superset: Decline Situps w/12lb Med Ball- 4x20 Band GM's- AVERAGEx15, STRONGx15x3 sets
SL Prone Leg Curls- 20x100 reps each leg
Cardio- 15 minutes
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Post by The Big Red Machine on Jan 17, 2013 22:38:46 GMT -5
TRAINING FOR RPS BACKYARD BASH JUNE 8TH
Week 21- Thursday January 17th, 2013 (Dynamic Effort Upper):
Speed Bench w/EFS Onyx Mini Bands- 45x3x2 95x3 115x3 135x3x8 sets
DB Tate Presses- 60x8x6 sets
One-Arm Cable Pushdowns- 4x15
FAT Rope Face Pulls- 4x15
Ext Rotations w/Cable- 3x20
DB Hammer Curls (Palms In)- 3x15
Cardio- 20 minutes
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Post by The Big Red Machine on Jan 19, 2013 15:16:57 GMT -5
TRAINING FOR RPS BACKYARD BASH JUNE 8TH
Week 20- Saturday January 19th, 2013 (Dynamic Effort Lower):
Speed Box Squats w/Straight Bar + 3 Sets of Chains- 55x5 145x3 195x2 235x2 Added Ace Briefs 325x1 375x2x10 sets
Speed Pulls @mini Bands (2" Deficit)- 135x5 225x1 275x1x5 sets Removed Deficit 275x1x5 sets
Ab Roller- 4x15
G/H Raises (Elevated 6")- 4x12
RL Only Leg Raises w/Ankle Wt- 5x50 reps
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Post by The Big Red Machine on Jan 22, 2013 18:05:56 GMT -5
TRAINING FOR RPS BACKYARD BASH JUNE 8TH
Week 20- Tuesday January 22nd, 2013 (Max Effort Upper):
Bench Press w/20lbs of Chains- 45x10 -Competition Grip 95x5 135x3 185x2 Added Reverse Light Bands 225x2 275x1 315x1 335x1 Removed Chains 355x1 365x1 315x5x3 sets -CG
Overhead Pin Press- 135x8 185x8 205x8 225x8
Band Pushdowns- MINIx100 reps
YTW's + Mini Band Pull Aparts- 2x15 each way
Cardio- 15 minutes
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Post by The Big Red Machine on Jan 23, 2013 20:44:50 GMT -5
TRAINING FOR RPS BACKYARD BASH JUNE 8TH
Week 20- Tuesday January 23rd, 2013 (Max Effort Lower):
Conventional Deadlifts f/Floor (UNGEARED)- 135x5 -Used Over/Under Grip on All Sets 225x5 315x1 Added Reverse Average Bands 405x1 455x1 495x1 545x1 585x1 635x1
Superset: Decline Leg Raises- 5x15 Back Raises- 5x10
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Post by The Big Red Machine on Feb 2, 2013 20:46:43 GMT -5
TRAINING FOR RPS BACKYARD BASH JUNE 8TH
Week 19- Saturday January 26th, 2013 (Dynamic Effort Lower):
Box Squats w/Straight Bar + 3 Sets of Chains- 55x5 145x3 195x1 235x1 285x1 Added Ace Briefs 325x1 415x2x8 sets
Box Step Ups w/Bow Bar- 105x8x3 sets el
Pulldown Abs- 3x15 Reverse Hyper- 3x10
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Post by The Big Red Machine on Feb 2, 2013 20:56:02 GMT -5
TRAINING FOR RPS BACKYARD BASH JUNE 8TH
Week 19- Monday January 28th, 2013 (Max Effort Upper):
CG Bench Press- 45x10 135x5 185x2 225x1 275x1 285x1 265x3 245x5 225x9
DB Incline Bench- 65x15x3 sets
Seated Cable Rows w/EZ Bar- 240x12x4 sets
Seated Db Scarecrows- 3x25 Ext Rotations w/tubing- 3x25
Band Face Pulls w/Light Band- x100 reps
Single-Arm Band Pushdowns w/Light Band- x100 reps each arm
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Post by The Big Red Machine on Feb 2, 2013 21:04:35 GMT -5
TRAINING FOR RPS BACKYARD BASH JUNE 8TH
Week 18- Saturday February 2nd, 2013 (Max Effort Lower):
Free Squats w/Straight Bar- 55x3 145x2 195x1 235x1 Added Loose Ace Briefs 325x1 -Squatted into Chains from here 415x1 465x1 Added Leviathan Suit Straps Down Added Knee Wraps 505x1 555x1
Giant Set: G/H Raises w/2 Chains (Elevated 2")- 5x10 Leg Raises on Flat Bench- 4x20 Kettle Bell Swings- 45x15x4
TKE's w/Band- 3x20 ea leg
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Post by The Big Red Machine on Feb 4, 2013 22:22:07 GMT -5
TRAINING FOR RPS BACKYARD BASH JUNE 8TH
Week 18- Monday February 4th, 2013 (Max Effort Upper):
Floor Press w/2 Sets of Chains- 45x5 -Middle Finger Grip 95x3 135x2 185x1 225x1 255x1 265x1 275x1
CG Decline Press- 225x6x3 sets
Machine Assisted Pull Ups- 5x8
Dumbbell Shrugs- 135x20x3 sets
FAT Rope Hammer Curls- 3x20
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