Ender's Game Plan

[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.

[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.

[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]

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.

[enderwiggin65]

Warm up:


15 minutes on an elliptical

Stretching


Warm up sets

BB Bench 20 x 45
BB Bench 10 x 135
BB Bench 5 x 165
BB Bench 5 x 190


[youtube]wGl3SfbrD9g[/youtube]

Working sets

BB Bench 18 x 225

Still haven't gotten rid of my headache. Every rep from 12 on felt like someone was kicking me at the base of my skull. I didn't have a spotter either, so I just stopped at 18.



Assistance work

I hopped on the elliptical for another 15 minutes and called it good since my head was/is pounding.


Stretching



Cardio

15 minutes on the elliptical.

25 minute dog walk.

[enderwiggin65]

DELOAD WEEK - SQUATS FOCUS


The Workout

Warm up:

15 minutes on an elliptical

Stretching

Did some PVC pipe roller stretching too.

Squats (mixed with pull-ups)

Squats 10 x 45
Neutral Grip Pullups 10 x BW
Squats 5 x 105
Neutral Grip Pullups 10 x BW
Squats 5 x 135
Neutral Grip Pullups 10 x BW
Squats 5 x 155
Neutral Grip Pullups 10 x BW

Squats 5 x 165
Squats 5 x 190
Squats 5 x 215

[youtube]vKvDD8cIm9k[/youtube]

Assistance Lifts


Leg Press 6 x 450
Leg Press Machine Calf Press 20 x 450
Single Leg Leg Curls 12 (each leg) x 80
Leg Press 6 x 450
Leg Press Machine Calf Press 20 x 450
Single Leg Leg Curls 12 (each leg) x 80
Leg Press 6 x 450
Leg Press Machine Calf Press 20 x 450
Single Leg Leg Curls 12 (each leg) x 80


More stretching

Cooldown

5 minutes on an elliptical

Cardio

20 minute dog walk/jog.

[enderwiggin65]

Warm up:

10 minutes on an elliptical

Stretching


Warm up Sets (Mixed with Neutral Grip Chin-ups (3 sets of 7 reps)

BB Military Press 10 x 45
BB Military Press 5 x 65
BB Military Press 5 x 75
BB Military Press 3 x 90



Working Sets


BB Military Press 5 x 110
BB Military Press 3 x 125
BB Military Press 3 x 140
BB Military Press 3 x 140

^I did 2 sets of 140 instead of going to fail on the first one since my neck/head still aren’t feeling 100%.






Assistance work

I took it pretty easy with reps/weight until the last set of each. The Dips felt pretty good at that heavier weight.


Weighted Dips 10 x BW+35
Weighted Chin-ups 7 x BW+40

Weighted Dips 10 x BW+35
Weighted Chin-ups 7 x BW+40

Weighted Dips 10 x BW+35
Weighted Chin-ups 7 x BW+40

Weighted Dips 10 x BW+45
Weighted Chin-ups 6 x BW+40

Weighted Dips 10 x BW+90
Weighted Chin-ups 6 x BW+40



I also did two sets of 10 on each side going each direction (in and out) of cable rotator cuff work.

Cooldown

10 minutes on an elliptical.

Stretching


Cardio

Dog walk in the rain. First day of Spring – 42 degrees and very wet. Yesterday it was 31 and snowing.

[enderwiggin65]

Warm up:





10 minutes on an elliptical


Stretching



Warm up sets

Deadlift 5 x 135
Deadlift 5 x 165
Deadlift 5 x 195


Working sets

[youtube]rXqQzjlLSE0[/youtube]

I decided to play it safe and did two sets of 310 instead of going to failure with my first set.


Deadlift 5 x 245
Deadlift 3 x 280
Deadlift 6 x 310
Deadlift 4 x 310





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



Stretching

[enderwiggin65]

Friday's Squats

[youtube]TVUm40Fyx0c[/youtube]

[enderwiggin65]

You've had the headache for a week now? Time for the doctor bud....you listen to your body when it comes to training, so listen to your aching head and go get checked out! Lol

It started feeling a little better last night, but if it doesn't keep getting better I'll definitely go see my doctor.


I've had major issues with headaches since I was a kid, so me having a headache for a week is not unusual. Me having a headache this painful for a week is.

[enderwiggin65]

Warm up:


10 minutes on an elliptical

Stretching



Warm up sets

BB Bench 20 x 45
BB Bench 10 x 135
BB Bench 5 x 165
BB Bench 3 x 190


[youtube]xsvJanXyJ2U[/youtube]

Working sets

BB Bench 15 x 225
BB Bench 5 x 245
BB Bench 3 x 270
BB Bench 4 x 300




Assistance work

DB Incline 8 x 80’s
DB Row 8 x 120 each side
DB Incline 8 x 80’s
DB Row 8 x 120 each side
DB Incline 8 x 80’s
DB Row 8 x 120 each side


I ran out of my time because another guy lifting told me that he's been supplementing with more than just supplements and was trying to talk me in to trying it too. I told him that unless I win the lottery or make my wife go back to work there's no way I could afford to.

I went to the chiropractor again yesterday and it helped my neck and headache quite a bit, so hopefully I'll be back to normal in a couple more days.


Stretching

[youtube]ujEph5vFwmc[/youtube]

[steel1970]

You've had the headache for a week now? Time for the doctor bud....you listen to your body when it comes to training, so listen to your aching head and go get checked out! Lol

[enderwiggin65]

Might want to get the headache looked into.

Thanks for the suggestion.

If it doesn't get better this weekend I'll probably go talk to my doctor. I went to the chiropractor earlier today, so hopefully that will help.

I've always had problems with headaches/migraines, but they usually don't stay this bad for so long. I think the long workdays aren't helping me out any (60 hours at the computer a week this time of year).

[Arkbuilder]

Might want to get the headache looked into.

[enderwiggin65]

March 16, 2012 – Squats Focus






Warm up:

10 minutes on an elliptical


Stretching/Rolling

Warm up sets (all squats):

5 x 45
5 x 105
5 x 135
5 x 155


I also mixed in three easy sets (10 reps each set) of BW Neutral Grip Pull-ups with the warm up sets.

Working sets (all squats were done as low as I could go )


Squats 5 x 190
Squats 3 x 215
Squats 5 x 240
I still haven’t gotten rid of my headache so I stopped as soon as it felt like it might flare up.
Squats 3 x 240


Assistance Work

Leg Press 5 x 360
Lying Leg Curl 10 x 200
Leg Press 5 x 410
Leg Press Machine Calf Presses 20 x 410
Lying Leg Curl 10 x 200
Leg Press 5 x 460
Leg Press Machine Calf Presses 25 x 460
Lying Leg Curl 10 x 200
Leg Press 5 x 460
Leg Press Machine Calf Presses 25 x 460
Lying Leg Curl 10 x 200
Leg Press 5 x 510
Leg Press Machine Calf Presses 20 x 510
Lying Leg Curl 10 x 200




More stretching

Cooldown