Lexen Xtreme Training Tips

Group 1: Halter, Sengos, Sansbury
The old guys had work commitments so they lifted on Saturday. Halter and Sengos did reverse monster mini low box squats with the giant cambered bar. Halter worked up to 560 for a few triples and Sengos worked up to 510 for a few light doubles. Sansbury is getting ready for his police meet and worked up to 645 for a single in full gear, straight weight.

This group then pulled for singles off the floor. Halter did 545 conventional with just a belt, Sengos did 585 and Sansbury ended up getting injured with 545.

This group ended with reverse hypers, GHR’s and ab work.

Group 2: Henry, Murphy, Fleming, Gualtieri, Gretsky
This group did reverse mini band box squats with a straight bar for doubles. Henry made 505 for a double then 555 for a single, Murphy did 645, Fleming worked up to 685 then 735 off a higher box, Gualtieri went up to 685 or 735. Gretsky made it to 735 but missed 775.

Not sure what these guys pulled as I had to leave. Stay tuned for the log from the big guys.

sorry for the lack of squat log from this past weekend, I had a schedule conflict and had to do some boring solo raw work, which nobody on the planet is interested in

Bench Day
Group 1: Wenning, Mello, Hauss, Meyers
This group, with the exception of Meyers, are a little over a week out from the APF Seniors, so they worked up to about 50% in their shirts just to keep a feel.  Wenning finally has his Ace dialed in, should hit a big bench if things goes as planned.  They followed up with some cable pulls and various other back work

Group 2: Chewy, Jerry O, Strong, Gaultieri
Benching into foam blocks for these guys.  I didn’t see exactly what everyone worked up to, but Chewy hit 5 plates raw with a closer than competition grip.  They then did some suspended kettlebell benching with the football bar, and various other back and tricep work to finish

Group 3: Johnston, Schwab, Dague
Dague is 2 weeks out from his bench meet, so today was his last heavy shirted day, and worked up to the range of an opener of 535.  Mikey worked up to 5 plates off a 3-board, shoulder is getting stronger but no point in an injury this far out from the July meet.  Schwab took 555 and 585 to the chest to get some full range work in, since his issues are usually at the bottom of through middle of the lift.  They followed this up with close grip bench off the 3-bard, 3 plates for 3 sets of 5, and finished with pulldowns and various other back work.

Group 1: Wenning, Meyers, Mello, Hauss
Matt is done with his heavy bench training for the APF Seniors, so these guys benched against doubled purple bands today, which I know from experience can be pretty brutal. It didn’t look like these guys went too terribly heavy today, but I wasn’t catching all of their sets since the gym was pretty full.

Group 2: Chewy, Johnston, Strong, Dague, Schwab
We talked Chewy into shirting up, and Nate hasn’t been in a shirt in quite awhile either. Dague is winding down his bench training for his bench meet, so today was shirt day for us, with hanging blues thrown in so we could overload at the top. Nate finished with 605. Chewy finished at 785 and just missed locking out 815. Schwab and Dague finished at 705, Johnston somewhere in the mid 600′s, his repaired shoulder getting stronger each week while the rest of us try to keep ours together.

We followed the heavy bench work with a good amount of tricep work, starting with close grip seated overhead presses for sets of 10, and then followed with decline close grip bench for sets of 6. Triceps were shot by the end of this.

Finished up with some back work, rows and face pulls.

Chuck V goes on vacation and half the gym doesn’t show up to squat.  Funny how that works

Squat
Group 1: Chewy, Dague, Tat, Schwab, Johnston
Box squats against single blue band on each side using the buffalo bar.  Chewy is working his way back, so he kept it somewhat light to get reps in.  Tat worked up to 4 plates for doubles and finished with 4 and a quarter for a grinding single.  Schwab took a few doubles with 5 plates then added a 6th plate for a single to finish.  Dague worked with 4 plates for singles in his suit.  Johnston is working on depth in his suit, so he went suit only and worked up to 6 plates for a single, then took a couple doubles at 4 plates and paused in the hole to feel the pressure.

Group 2: Gualtieri, Fleming
These guys went with lightened method using hanging monster minis, taking singles on the box.   From what I remember, they finished in the 6-7 plate range.

Deadlift
Pin pulls from pin 5, working up to a max single.  Chewy hit a PR at 815, Schwab a PR At 855.  Johnston finished at 795, then decided to make a jump with Schwab instead of Chewy since he lost track of the weight.  Wrong choice this time.  Gualtieri finished with 745, two times in a row he’s been strong from this pin height.

Chewy, Johnston, and Dague then did some back raises with the SSB on shoulders.  Abs and shrugs to finish.

Group 1- Bobby Scott, John Bandy, Pud, McLovin, Burke:
This group was messing around with box squats in their briefs. Pud lost his Inzer Z suit and put on a real suit. Most did doubles then worked up to a single.
Bobby: 415 X 1
Bandy: 465 X 2
McLovin: 555 X 1
Pud: 595 X 1
Burke: 685 X 1

Pud then did some conventional pulls against purple bands working up to 365 X 3 and a game of rock, paper, scissors.

Group 2-Brandon:
Brandon worked by himself in the second monolift and worked up to about 500 using the reverse black bands.

Group 3- Halter, Sengos
This group did low box squats with chains. Sengos worked up to a moderate double in briefs and Halter worked up to a single with suit and briefs.
Sengos: 415 + 250 lbs chains X 2
Halter: 555 + 250 lbs chains X 1

This group then did conventional pulls against 2 double choked mini-bands. The tension was brutal. Sengos worked up to 275 X 2 then 295 X 1. Halter did 275 X 1

Everyone finished with lower back assistance work, abs and light sled dragging.

Group 1: Wenning, Mello, Jeremiah, Dague
This is Matt’s last heavy bench day prior to the APF Seniors, so they went with hanging blue band lightened method to put some weight in their hands.  Matt worked up to 900-ish in his Ace shirt, which is finally loosening up and maybe usable for this meet.  Jeremiah hit 715, which was an impressive grinder.  Dague stayed raw as he’ll be back in the shirt next week to head into his bench meet.   Not exactly sure what these guys did for their accesory work, think I saw some tricep work using the strap reverse hyper, tricep pushdowns, and some back work

Group 2: Chewy, Schwab, Johnston, Tony Tiger
Raw work for this group today, floor press against the short EFS purple bands.  This was pretty rough on the shoulders, and was also very tough at the top with the band tension.  We worked up close to a 5 rep max, Chewy finishing in the mid 300′s + bands, Schwab in the mid 200′s+bands, Johnston kept it slightly lighter to get some reps on his repaired shoulder without overdoing it, Tony the Tiger stayed close with Mike.  We followed this with close grip floor presses, sets of 10, and then close grip pushups, with hands on bench bar and feet (or in my case knees, with the broken foot) for sets of 10 (20 for me), with varying bands looped behind our backs.  Followed this with bent over rows for sets of 10, and face pulls.

Murph and Avery showed up late, so they don’t earn a log mention, despite showing impressive Roadhouse knowledge.  And I’m pretty sure Gretsky did 20 different accessory movements after his speed bench, then came back and probably pulled and squatted.

Chuck V showed up to squat today since he’ll miss this weekend.  He took singles in suit only, using single blue band on each side, and worked up to 7 plates.  Then he put on an impressive pin pull display, working up to 1005 from pin 5.

Group 1- Bandy, Pud:
This group just came off the Ironhouse Classic so they did some free squatting for reps. 64 year young John Bandy worked up to 415 X 5 and Pud, who’s finally wearing some gear but took forever to put his Inzer Z-suit from the 90′s on, did 415 for a few triples. We have to gradually move his stance out from shoulder width.

Group 2- The Underwoods, Bobby, TPH:
This group did stability squat training with the large hanging chains. The chains do not touch the ground and swing quite a bit, causing you to fall forward or backward if you don’t stay tight. Everyone in the group worked up to 145 lbs of bar weight plus 330 lbs of hanging chains.

Groups 1 and 2 then did rack pulls. I think Dave and TPH ended up with something over 600 and the others were in the high 500′s.

Group 3-Burke, McLovin, Sengos:
This group did low box squats with chains. McLovin and Sengos worked up to 325 bar weight plus 310 lbs of chains for doubles. Burke did 415 plus the chains for a very hard double in a new pair of predator briefs that only took him a half hour to put on.

This group then did 3 inch deficit deadlifts with chains, joined by Ltn Sansbury. McLovin, Sansbury and Burke worked up to 315 plus 200 lbs chains for singles then shut it down early. Sengos did triples, working up to a set of 5 with the same finishing weight.

Most of the groups ended with lower accessory work, light sled dragging and abs.