Al's three day's of legs and no more. - Page 6

Al Swearengen · 10-02-2007, 01:39 PM

9/26

Day Two (Light)

Military Press

10 x 60
10 x 70
10 x 80

Chins

3x9 @ BW

Trap Bar Shrugs

3x10 @ 180

Powertec Incline Bench (15/20 degrees)

3x10 @ 200

One leg DB Calf raises

3x10 @ 45

Moving chins to day two and also will be taking out deads and rack pulls to lighten the weekly load on my knees. all in all not bad, back is feeling the extra chins this week for sure, but all will be fine. pulled out the face pulls since my shoulders will be fried from the rest.

Al Swearengen · 10-02-2007, 01:40 PM

9/28

Day Three (heavy)

Trap deads

10 x 145
10 x 165
8 x 185 up 5
10 x 145

Flat BB Bench

10 x 135
10 x 155
8 x 175 up 5
10 x 135

Cable Rows

10 x 135
10 x 155
8 x 175 up 5
10 x 135

Dips

3x10 @ BW

Tricep cable extensions

3x10 @ 110

Good feel to today's workout, no issues as yet with my knees. the new volume was difficult to adjust to today but it should get better as i get more used to it.

Al Swearengen · 10-02-2007, 01:42 PM

10/01

Day One (Medium)

Trap deads

1x10 @ 145
1x10 @ 165
1x10 @ 185

Flat BB Bench

1x10 @ 135
1x10 @ 155
1x10 @ 175

Cable Rows

1x10 @ 135
1x10 @ 155
1x10 @ 175

Incline DB curls

1x10,9,8 @ 35 up 3 reps

Incline Hammer curls

3x9 @ 35 up 2 reps

Not a bad workout today but, it wasn't real good either on an energy level anyway. i have something perhaps a cold or virus since it has been with me since Saturday and i just hope it leaves soon. i got extra reps on curls but that's probably due to less fatigue on my biceps since moving chins to day two.

Al Swearengen · 10-03-2007, 08:08 PM

Day Two (Light)

Military Press

10 x 65
10 x 75
10 x 85 up 5

Chins

3x10 @ BW up 1x3

Trap Bar Shrugs

3x15 @ 185 up 5 lbs and 5 reps

Powertec Incline Bench (20 degrees)

3x10 @ 205 up 5

One leg DB Calf raises

3x10 @ 45

Workout felt strong today, maybe all the friggin calories I had this past weekend.

In any event it was nice to add something on almost all my lifts today and walk away feeling some energy left in the tank.

**bigDman** · 10-03-2007, 10:03 PM

nice PR on the miltary press

Al Swearengen · 10-05-2007, 07:52 PM

thx bigD

Day Three (Heavy)

Trap deads

10 x 145
10 x 165
10 x 185
10 x 145

Flat BB Bench

10 x 140
10 x 160
8 x 180 up 5
10 x 140

Cable Rows

10 x 140
10 x 160
8 x 180 up 5
10 x 140

Dips

3x13 @ BW up 3 reps x 3 sets

Tricep cable extensions

3x10 @ 110

Feeling was strong again today and upping my weight where I wanted to was sweet. also upped 3x3 on Dips which was unexpected so next week I will start adding weight to my dips.

Al Swearengen · 10-08-2007, 08:26 PM

Day One (Medium)

Trap deads / 3" platform

1x10 @ 145
1x10 @ 165
1x10 @ 185

Flat BB Bench

1x10 @ 140
1x10 @ 160
1x10 @ 180

Cable Rows

1x10 @ 140
1x10 @ 160
1x10 @ 180

Row from High Pulley

3x10 @ 140

Almost like this but pulled more to chest.

Home

BB Curls

3x7 @ 90

Incline Hammer curls

3x8 @ 35

added the high pulley rows for volume since i moved chins to day two and it was cool doing something new. it was kind of like the exact opposite of a bench press. it seemed to be hitting an area that needs work as well since i could only muster 3x10 @ 140. also did some bb curls as i like to switch up my iso work from time to time.

Al Swearengen · 10-10-2007, 11:34 PM

Day Two (Light)

Military Press

10 x 70
10 x 80
10 x 90 up 5

Chins

3x10 @ BW

Trap Bar Shrugs

3x15 @ 235 up 50 lbs

Powertec Incline Bench (20 degrees)

3x15 @ 180 speed reps @ 60%1RM

One leg DB Calf raises

3x10 @ 45

up 5 on MP's was nice, tough, but nice. did some speed sets on the incline and it was cool as i'm trying to improve my GPP a wee bit and maybe it will carry into flat bench. upped trapbar shrugs to a more appropriate weight and i can tell already it was a good move. all in all great workout today.

Al Swearengen · 10-12-2007, 07:52 PM

Day Three (Heavy)

Trap deads

10 x 150
10 x 170
8 x 190 up 5 lbs
10 x 150

Flat BB Bench

10 x 145
10 x 165
8 x 185 up 5
10 x 145

Cable Rows

10 x 145
10 x 165
8 x 185 up 5
10 x 145

Dips

3x10 @ BW + 10lbs

Tricep press downs

3x10 @ 75

Solid feeling Friday workout as usual and I managed to add weight to my Dips as well as others. knees are a little sore from doing 235lb shrugs Wednesday so although I would love to put more weight on trapdeads and shrugs,my knees aren't cooperating so I will have to settle for 5lbs every other week, but at least it's forward movement.

Al Swearengen · 10-15-2007, 08:23 PM

Day One (Medium)

Trap deads

1x10 @ 150
1x10 @ 170
1x10 @ 190

Flat BB Bench

1x10 @ 145
1x10 @ 165
1x10 @ 185

Cable Rows

1x10 @ 145
1x10 @ 165
1x10 @ 185

BB Curls

3x7 @ 90

Incline Hammer curls

3x8 @ 35

Tiring workout today, but I'm guessing it's carryover from only getting 4 hours of sleep on Saturday night. Still got all my lifts done but it hurted.

Al Swearengen · 10-17-2007, 07:43 PM

Day Two (Light)

Military Press

10 x 65
10 x 75
10 x 95 up 5

Chins

3x6 @ +23lbs

Trap Bar Shrugs

3x15 @ 190

Seated Bent-Over Dumbbell Laterals

3x10 @ 15

Bent

One leg DB Calf raises

3x13 @ 45

Not a bad workout, added weight to my chins and also added some seated laterals to the mix. I am real hesitant to do any kind of laterals or raises work with my shoulder but we will see how it goes and adjust from there.

Al Swearengen · 10-18-2007, 12:24 AM

Quote:

Originally Posted by Al Swearengen

Day Two (Light)

Military Press

10 x 65
10 x 75
10 x 95 up 5

Chins

3x6 @ +23lbs

Trap Bar Shrugs

3x15 @ 190

Face Pulls

3x10 @ 90

Seated Bent-Over Dumbbell Laterals

3x10 @ 15

Bent

One leg DB Calf raises

3x13 @ 45

forgot to add face pulls and it won't let me edit.

Al Swearengen · 10-19-2007, 07:37 PM

Day Three (Heavy)

Trap deads

10 x 160
10 x 180
10 x 200 up 10 lbs

Flat BB Bench

10 x 150
10 x 170
8 x 190 up 5
15 x 150 speed reps

Cable Rows

10 x 150
10 x 170
8 x 190 up 5
15 x 150

Dips

3x10 @ BW + 15lbs up 5lbs

Tricep press downs

3x10 @ 75

workout felt ok, decided to add 10lbs to my TD's and see how it feels in the next few days. upped 5 on dips and getting 3x10 was tough but doable. also decide to do a 1x15 for my final set in bench and rows and do it speed work style.

**DJSTARER** · 10-19-2007, 08:01 PM

never considered doing elevated trap deads. I like it. I'll have to incorp it into my off season training next time around.

Al Swearengen · 10-22-2007, 01:53 AM

Quote:

Originally Posted by DJSTARER

never considered doing elevated trap deads. I like it. I'll have to incorp it into my off season training next time around.

yeah they work well and if you elevate enough they get ya well below parallel which makes it much harder than you would expect.

10-02-2007, 01:39 PM	#151
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. 9/26 Day Two (Light) Military Press 10 x 60 10 x 70 10 x 80 Chins 3x9 @ BW Trap Bar Shrugs 3x10 @ 180 Powertec Incline Bench (15/20 degrees) 3x10 @ 200 One leg DB Calf raises 3x10 @ 45 Moving chins to day two and also will be taking out deads and rack pulls to lighten the weekly load on my knees. all in all not bad, back is feeling the extra chins this week for sure, but all will be fine. pulled out the face pulls since my shoulders will be fried from the rest. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-02-2007, 01:40 PM	#152
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. 9/28 Day Three (heavy) Trap deads 10 x 145 10 x 165 8 x 185 up 5 10 x 145 Flat BB Bench 10 x 135 10 x 155 8 x 175 up 5 10 x 135 Cable Rows 10 x 135 10 x 155 8 x 175 up 5 10 x 135 Dips 3x10 @ BW Tricep cable extensions 3x10 @ 110 Good feel to today's workout, no issues as yet with my knees. the new volume was difficult to adjust to today but it should get better as i get more used to it. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-02-2007, 01:42 PM	#153
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. 10/01 Day One (Medium) Trap deads 1x10 @ 145 1x10 @ 165 1x10 @ 185 Flat BB Bench 1x10 @ 135 1x10 @ 155 1x10 @ 175 Cable Rows 1x10 @ 135 1x10 @ 155 1x10 @ 175 Incline DB curls 1x10,9,8 @ 35 up 3 reps Incline Hammer curls 3x9 @ 35 up 2 reps Not a bad workout today but, it wasn't real good either on an energy level anyway. i have something perhaps a cold or virus since it has been with me since Saturday and i just hope it leaves soon. i got extra reps on curls but that's probably due to less fatigue on my biceps since moving chins to day two. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-03-2007, 08:08 PM	#154
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Two (Light) Military Press 10 x 65 10 x 75 10 x 85 up 5 Chins 3x10 @ BW up 1x3 Trap Bar Shrugs 3x15 @ 185 up 5 lbs and 5 reps Powertec Incline Bench (20 degrees) 3x10 @ 205 up 5 One leg DB Calf raises 3x10 @ 45 Workout felt strong today, maybe all the friggin calories I had this past weekend. In any event it was nice to add something on almost all my lifts today and walk away feeling some energy left in the tank. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-05-2007, 07:52 PM	#156
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. thx bigD Day Three (Heavy) Trap deads 10 x 145 10 x 165 10 x 185 10 x 145 Flat BB Bench 10 x 140 10 x 160 8 x 180 up 5 10 x 140 Cable Rows 10 x 140 10 x 160 8 x 180 up 5 10 x 140 Dips 3x13 @ BW up 3 reps x 3 sets Tricep cable extensions 3x10 @ 110 Feeling was strong again today and upping my weight where I wanted to was sweet. also upped 3x3 on Dips which was unexpected so next week I will start adding weight to my dips. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-08-2007, 08:26 PM	#157
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day One (Medium) Trap deads / 3" platform 1x10 @ 145 1x10 @ 165 1x10 @ 185 Flat BB Bench 1x10 @ 140 1x10 @ 160 1x10 @ 180 Cable Rows 1x10 @ 140 1x10 @ 160 1x10 @ 180 Row from High Pulley 3x10 @ 140 Almost like this but pulled more to chest. Home BB Curls 3x7 @ 90 Incline Hammer curls 3x8 @ 35 added the high pulley rows for volume since i moved chins to day two and it was cool doing something new. it was kind of like the exact opposite of a bench press. it seemed to be hitting an area that needs work as well since i could only muster 3x10 @ 140. also did some bb curls as i like to switch up my iso work from time to time. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-10-2007, 11:34 PM	#158
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Two (Light) Military Press 10 x 70 10 x 80 10 x 90 up 5 Chins 3x10 @ BW Trap Bar Shrugs 3x15 @ 235 up 50 lbs Powertec Incline Bench (20 degrees) 3x15 @ 180 speed reps @ 60%1RM One leg DB Calf raises 3x10 @ 45 up 5 on MP's was nice, tough, but nice. did some speed sets on the incline and it was cool as i'm trying to improve my GPP a wee bit and maybe it will carry into flat bench. upped trapbar shrugs to a more appropriate weight and i can tell already it was a good move. all in all great workout today. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-12-2007, 07:52 PM	#159
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Three (Heavy) Trap deads 10 x 150 10 x 170 8 x 190 up 5 lbs 10 x 150 Flat BB Bench 10 x 145 10 x 165 8 x 185 up 5 10 x 145 Cable Rows 10 x 145 10 x 165 8 x 185 up 5 10 x 145 Dips 3x10 @ BW + 10lbs Tricep press downs 3x10 @ 75 Solid feeling Friday workout as usual and I managed to add weight to my Dips as well as others. knees are a little sore from doing 235lb shrugs Wednesday so although I would love to put more weight on trapdeads and shrugs,my knees aren't cooperating so I will have to settle for 5lbs every other week, but at least it's forward movement. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-15-2007, 08:23 PM	#160
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day One (Medium) Trap deads 1x10 @ 150 1x10 @ 170 1x10 @ 190 Flat BB Bench 1x10 @ 145 1x10 @ 165 1x10 @ 185 Cable Rows 1x10 @ 145 1x10 @ 165 1x10 @ 185 BB Curls 3x7 @ 90 Incline Hammer curls 3x8 @ 35 Tiring workout today, but I'm guessing it's carryover from only getting 4 hours of sleep on Saturday night. Still got all my lifts done but it hurted. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-17-2007, 07:43 PM	#161
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Two (Light) Military Press 10 x 65 10 x 75 10 x 95 up 5 Chins 3x6 @ +23lbs Trap Bar Shrugs 3x15 @ 190 Seated Bent-Over Dumbbell Laterals 3x10 @ 15 Bent One leg DB Calf raises 3x13 @ 45 Not a bad workout, added weight to my chins and also added some seated laterals to the mix. I am real hesitant to do any kind of laterals or raises work with my shoulder but we will see how it goes and adjust from there. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-19-2007, 07:37 PM	#163
Al Swearengen Nutin but blue skys baby Join Date: Feb 2007 Location: Philly, PA Posts: 486 Recipes: 0 Rep Power: 136	Re: Al's three day's of legs and no more. Day Three (Heavy) Trap deads 10 x 160 10 x 180 10 x 200 up 10 lbs Flat BB Bench 10 x 150 10 x 170 8 x 190 up 5 15 x 150 speed reps Cable Rows 10 x 150 10 x 170 8 x 190 up 5 15 x 150 Dips 3x10 @ BW + 15lbs up 5lbs Tricep press downs 3x10 @ 75 workout felt ok, decided to add 10lbs to my TD's and see how it feels in the next few days. upped 5 on dips and getting 3x10 was tough but doable. also decide to do a 1x15 for my final set in bench and rows and do it speed work style. __________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man. one year old!!

10-19-2007, 08:01 PM	#164
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,104 Recipes: 0 Rep Power: 115	Re: Al's three day's of legs and no more. never considered doing elevated trap deads. I like it. I'll have to incorp it into my off season training next time around. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition