Week 1 and part of week 2 of American Open Training

Week 1 and part of week 2 of American Open Training

Sep 2, 2014

First off I would like to apologize for not posting at all in the past few months. Lots of crap has been going on and to be truthful I have been ashamed of how my lifts were and still are because of my injuries that wont seam to heal. My hip is so bad I can’t sit for more than 10 min without me being in horrible pain and I have a very high pain tolerance. The good news is that the supplement company 1st Phorm made me a brand ambassador which means everyone on my team and anyone else I choose for that matter  can go to my site that I have with them and get every order with free shipping no matter how big or small the order is. I’m keeping it free shipping for as long as I am with them too. You can go to http://brickhouse.1stphorm.com/  So if you like them or wanted to try I figured why not share.  OK enough of that. Lets get down to the good stuff.

WEEK 1

SQUAT

BW 2×10

135×5

245×3

315×1 s

405×1 s/LB

455×5 s/MB

495×5 s/MB called it there. back started to act up

PIN 12 SQUATS LB

425X5

455X5

495X5

LEGPRESS 

670X10

800X10

800X10

LEG EXT SUPER SET WITH GHR

200X10    BWX10

290X10   45X10

315X10X2   70X10X2

200X15   BWX15

CABLE ABS

90X10

180X10

270X10

350X10X3

270X25

DONE!

WED BENCH

WORKED UP TO

335X5

355X5

375X4

RVB BENCH

340X5

370X5

400X5

DB BENCH

100 3X10

JACK EXT

100X6

150X6

160X6

CABLE PUSH DOWNS

90X10

180X10

230X10

240X10

200X15

Then I did some flys and light over head DB tri ext for 3×15

FRIDAY

DEADLIFT

135X5

245X3

315X1

405X1

RVB

455X2

495X1

405X8

DB ROWS

150 3X10

WEIGHTED PULL UPS

45 3X10

HANGING LEG RAISES TO FEET + ANKLE WEIGHTS

3X10

MONDAY

SQUAT

495X2

535X2

565X2 VIDEO     http://youtu.be/fOQ0sMHnTNM

still driving harder with the one leg but it’s getting better.

same assistance as last week except I replaced the pin 12 with pin 11

 

So that’s whats up and I hope to kick the crap out of some PRs in DEC.

Always, big  thanks to Iron Authority.

Thanks for reading. If your interested in training/coaching  please visit http://www.issacertifiedtrainer.com/brickhousepowerlifting    or click on the VIKING on the right.

THE ONLY THING STOPPING YOU IS YOU!!!

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