Ender's Game Plan

[enderwiggin65]

March 25, 2012 – Deadlift Focus- 5/3/1 Deload Week


Warm up:

15 minutes on an elliptical

Stretching

.
Deadlift 5 x 135
Deadlift 5 x 165
Deadlift 5 x 190

Deadlift 3 x 210
Deadlift 3 x 270
Deadlift 3 x 305


[youtube]IasUHiYjU8s[/youtube]



Assistance work


Hanging Leg Raises 12 x BW
BB Good Mornings 12 x 65

Hanging Leg Raises 12 x BW
BB Good Mornings 12 x 65

Hanging Leg Raises 12 x BW
BB Good Mornings 12 x 65

Hanging Leg Raises 12 x BW
BB Good Mornings 12 x 65

Hanging Leg Raises 12 x BW
BB Good Mornings 12 x 65


Stretching


Cardio

45 minutes of lawn mowning.

[steel1970]

What is your body weight? I'm asking cause its hard as hell for me to use alot of weight on weighted pull ups. I use a close/neutral grip, and I'm just getting maybe 6-7 good reps with bw+25.....

Good work in here brother.....

[enderwiggin65]

What is your body weight? I'm asking cause its hard as hell for me to use alot of weight on weighted pull ups. I use a close/neutral grip, and I'm just getting maybe 6-7 good reps with bw+25.....

Good work in here brother.....

Thanks! I'm 5'11" and around 205 lbs. I usually do chinups when I add weight and will use a neutral grip as a warm up exercise. I was pretty surpised how quickly I improved in the number of reps I could once I started doing them regularly!



This morning's deload workout wasn't too impressive...

March 27, 2012 – Military Press Focus - Deload Week


Warm up:



10 minutes on an elliptical

Stretching


Standing Overhead Press 15 x 45
Standing Overhead Press 5 x 60
Standing Overhead Press 5 x 75
Standing Overhead Press 5 x 90

Standing Overhead Press 3 x 95
Standing Overhead Press 3 x 110
Standing Overhead Press 3 x 125



Assistance work

None - My neck and shoulders were feeling really tight and I spent a ton of time stretching them but couldn't get them to loosen up much at all, so I skipped two of my favorite exercises - chinups and dips



Stretching


Cardio

Another 13 minutes on elliptical and a dog walk.

[enderwiggin65]

April 1, 2012 – Bench Focus




Warm up:


10 minutes on an elliptical

Stretching


Warm up sets

BB Bench 10 x 45
BB Bench 10 x 135
BB Bench 5 x 165
BB Bench 3 x 190


Working sets

BB Bench 5 x 205
BB Bench 5 x 240
BB Bench 5 x 270
BB Bench 3 x 270



Assistance work

Hammer Strength Incline Press 10 x 270
DB Row 8 x 120 each side
Hammer Strength Incline Press 10 x 270
DB Row 8 x 120 each side
Hammer Strength Incline Press 6 x 320
DB Row 8 x 120 each side


Stretching


Cardio

Dog walk.