Author Topic: Masons Power Journal  (Read 5752 times)

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Mason

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Masons Power Journal
« on: June 02, 2009, 08:46:25 pm »
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Weight 176.1
Foam rolling
Dynamic warmup
DE LOWER
VJ's got upt 25.5''
Front foot elevated split squat 70's 2x8
RDL 255 3x10(felt pretty easy ,will go up to 3x12 for next time)

Mason

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Re: Masons Power Journal
« Reply #1 on: June 04, 2009, 05:30:22 pm »
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weight 178.1
foam rolling
dynamic warmup
DE UPPER
Push ups with 25lbs 3x20 finally :)
Chins 13,13
dont have time to finish now, maybe will tonight,but i finally hit 3x20 on those push ups

adarqui

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Re: Masons Power Journal
« Reply #2 on: June 05, 2009, 02:37:50 am »
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Weight 176.1
Foam rolling
Dynamic warmup
DE LOWER
VJ's got upt 25.5''
Front foot elevated split squat 70's 2x8
RDL 255 3x10(felt pretty easy ,will go up to 3x12 for next time)

thats a mean RDL.. i would think your vert would be a little higher with an rdl like that..

peace man

Mason

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Re: Masons Power Journal
« Reply #3 on: June 06, 2009, 09:10:28 am »
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ME too :-[ I'm not making excuses but i must have a terrible structure for jumping, lowest calfs i have ever seen, super short achilles

Mason

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Re: Masons Power Journal
« Reply #4 on: June 06, 2009, 02:59:35 pm »
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Weight 177.5(up a bit, i went to a wedding last night and didnt eat as well as i should)
Foam rolling
Dynamic warmup
ME LOWER
Front squat of pins worked up to 210x3
Front squat reverse lunge 180 3x6
Pull throughs 100 3x12
Ab circuit x2


Mason

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Re: Masons Power Journal
« Reply #5 on: June 08, 2009, 10:27:36 pm »
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Weight 175.5
foam rolling
dynamic warm up
ME UPPER
Bench Press worked up to 220x4
Chin up worked up to 50lbs x3
row 140 3x9
super set with
reverse flys 10's 3x12
shrugs 185 3x13
curls 75 12,12,10

100m200m

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Re: Masons Power Journal
« Reply #6 on: June 08, 2009, 10:32:19 pm »
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Weight 175.5
foam rolling
dynamic warm up
ME UPPER
Bench Press worked up to 220x4
Chin up worked up to 50lbs x3
row 140 3x9
super set with
reverse flys 10's 3x12
shrugs 185 3x13
curls 75 12,12,10


Do you foam roll before you lift?  Doesn't that make you weaker when you lift?

adarqui

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Re: Masons Power Journal
« Reply #7 on: June 08, 2009, 10:53:12 pm »
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Weight 175.5
foam rolling
dynamic warm up
ME UPPER
Bench Press worked up to 220x4
Chin up worked up to 50lbs x3
row 140 3x9
super set with
reverse flys 10's 3x12
shrugs 185 3x13
curls 75 12,12,10


Do you foam roll before you lift?  Doesn't that make you weaker when you lift?

nah.. it should increase blood flow/resting length of muscle if you do it right.. by do it right i mean sitting on trigger-point areas and letting the muscle "melt" (relax)..

when I interned at perfect competition, they made every pro athlete foam roll before and after training... they hated it... some of the best nfl combine athletes though, it didn't bug them at all..

peace

Mason

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Re: Masons Power Journal
« Reply #8 on: June 09, 2009, 08:16:08 pm »
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I started foam  rolling when i did a program made by Eric cressey and he reccomended it. Also sometimes Ill do it post workout followed by static stretching

Mason

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Re: Masons Power Journal
« Reply #9 on: June 14, 2009, 09:29:43 am »
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 really messed up my workouts this week
Yesterday i did ME lower
foam roling
Dynamic warmup
Front squat rin squat worked up to 215x3
Front squat reverse lunge 185 1x6
chin ups 13,8