REDEMPTION TRAINING LOG

[EdMinelli]

Max Effort Upper 6/30/2010

Bench with 1 foam, competition grip: 225x5, 245x5, 270x3, 285x1, 295x1, 300xmiss
Need to improve my bench press form, my shoulders are getting beat up and I'm not moving the bar with efficiency

JM press 3x12 supersetted with tricep rope pushdowns 3x20

Barbell row 4x12 (135, 135, 155, 145)

Side DB raise 3x12

Fat Bar curl with a 4 count on the eccentric and a slow concentric 3x12

4 way neck: 3x12 each direction

[EdMinelli]

Dynamic Lower 7/1/2010

Speed Deadlifts on approx 4 inch platform, sumo and conventional: 6x1 275-365

Kneeling snatch jumps with db's: 5x3 with 10-15lb db's

Box squat to box jump: 5x3, threw in 3 depth jumps at the end

barbell glute bridges: 4x10 (225, 315, 365, 405)

close stance leg press vs. green bands: 3x10 (5 plates, 6 plates, 6 plates)
next time i'll try these without pausing in between reps at the lockout position so that I can crank out a full set without giving my legs any rest

uneven barbell side bends: 3x12

rolling thunder: 100lbs-115lbs 3x30 seconds

dyna/gyro grip machine: 1 set each arm

Notes: Tonight's session was 2 hrs, i need to increase the pace of my training so that I'm in the gym for about an hour and a half

[EdMinelli]

Heavy Squat 7/26/2010

SS Bar squat vs. green bands approx 125lbs of tension at the top: 295x3, 315x3, 335x3, 360x1

Speed deadlifts standing on 4 inch blocks: worked up to 345lbs all sumo stance

CHG: 3x8 with rear elevated

Trap Bar Shrug: 3x15 with 305lbs

calf raise on leg press supersetted with shin work: 3x15 each

CHG sit ups: 3x16 with a twist, BW, 25lbs, BW

Notes: Need to pick up the pace of my training

[EdMinelli]

7/28/2010 Max Effort Upper

Fat bar floor press x3 with reverse doubled mini bands, worked up to 350 plate allotment x3

Rolling kb tricep extensions 3x12

Seated row 4x12

overhead barbell scap protraction supersetted with straight arm dips

Front plate raise 3x12-15

Minelli Curls with a kettlebell

close grip/stance pushups

[EdMinelli]

Speed Squat and Heavy Deads 7/29/2010

Speed Squat with Giant Cambered Bar no contrast, 2 plates each side 6x3

Rack Pulls from pin hole 2, 415lbs bar weight, add chains with moderate stance: 5 chainsx each side x3, 6 chains x3, 7 chains x2

45 degree back raise with static hold 3x12, worked up to 77.5lbs

side planks with 3 sets each side for a minute, worked up to holding a 12kg kettlebell

[EdMinelli]

Max Bench 8/1/2010

Reverse Blue band bench with 2 chains each side, worked up to 390 for a single

rolling kb extensions 3x12

Neutral grip pullups 4 sets

Scap straight arm presses supersetted with scap straight arm rows 3x20 each with 35lbs

side db raise 3 sets with 15lbs

isometric chin up hold at 90 degrees for 15-30 seconds

purple band curls 3x15-20

Fat bar close grip pushups in the bottom of the power rack

alternating purple band knee ins to simulate running, AKA Minelli knee ins, 3 sets for high reps