Widowmaker's Log

[WidowMaker]

All Lifts Are Raw
With the exception of a belt, wraps and occasionally the use of straps.

Later,
Widow

[WidowMaker]

Mon. 7.10.06

Today's max effort on bench:

rotator cuff warm-ups:
1x5x12 (elbows out)
1x5x12 (elbows front)

bench:
Texas power bar (enuff said)
2x45x12 (close-grip) pause
1x135x8 (close-grip) pause
1x135x8 (mid-grip pinky on ring) pause
1x185x3 (mid-grip pinky on ring) pause
1x250x1 (competition grip- index finger on ring) pause
1x315x1 (competition grip- index finger on ring) pause
1x350x1 (competition grip- index finger on ring) pause
1x375x1 (competition grip- index finger on ring) light pause or
touch and go NO BOUNCING.
NEW MAX!

Not bad after recovering from an elbow/bicep injury last summer
and no heavy benching off my chest (max effort wise) until now.
Got some good floor press work and lots of board press work
I will be posting soon.
Sorry Bros, didn't get any vids this time but I will get some and post them also.

Widow
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[WidowMaker]

Fri. 7.14.06

Rotator cuff work:
2x5x12

Lion/Ox's:
2x15x12

Floor Press:
2x45x12
1x135x12
1x185x8
1x225x5
5x275x3
Haven't done these in over 9 months trying to get back up to 365x3.

Behind Head Tricep Extention:
4x35x6-10 (slow down [bottom of dbell to top of ears]/xplode up [break then push into lockout].

Rack-PIN Deads (3 hole):
1x225x8
1x315x5
1x405x3
3x455x3 (stopped here on this exercise/injured index finger at work and started bleeding a lot).
Stopped bleeding. Decided to do some accessory work.

Glute/ham:
3xmyselfx10

Cable Rear Delts:
5x30x6 (3 sec hold at top)
Barbell Shrugs:
5x225x6 (3 sec hold at top)
These two exercises were supersets.

Hanging Knee Ups:
5x myselfx12 (these I do with more hip curving [pushing my feet back and up toward my buttocks] at the bottom to get more out of my lower abs).

Powerwalk on treadmill: 15 min.

I love any variation of trap work I can do to build some monsterous size traps.

Later,
Widow
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[WidowMaker]

Wed. 8.2.06

Rotator cuff/ Lion/Ox's

(superset)
Cable Rear Delts:
3x40x6
Barbell Shrugs:
3x265x6

(superset)
Barbell Rows: (reverse-grip/close grip)
2x155x6
Puldowns: (24" d-ring/palms facing each other)
2x150x6

Glute/Ham: (full forward stretch at the bottom)
3x10x10

Got to keep some back work in the game for a few more weeks then I
will start dropping access. work starting about 3-4 weeks out from the meet.

Widow
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[WidowMaker]

Firday 8.4.06

Rotator cuff warmups

Bench:
2x45x12
2x135x8
1x225x5

4 Board Bench:
1x315x3
1x405x1
1x455x1
1x495x1 (miss)
1x495x1 (hit)

Cable Tri. Ext.:
1x110x6-10
1x140x6-10
1x180x6-10

Hanging Knee Ups:
3xmyselfx12

Stretching for 10 min.

Excited today. Had some Bros I haven't seen in a while come and train with us at the gym this evening. Tavis "Monster" Mash and Chris "OX" Mason and their crew came by tonight. This one corner of the gym was kickin' with so much intensity that everyone else there had to stop and stare. AHH! It was so cool to have everyone back togather again. We're gonna have to get togather like that more often. Oh! My bad - I don't if anyone has heard of OX and Travis but they are elite WPO powerlifters. Sorry about that.

Later,

Widow
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[WidowMaker]

Monday: 8.7.06

Rotator cuff/Lion-Ox's

Bench:
2x45x12
2x135x8
1x225x3 pause
1x275x1 "
1x315x1 "
3x340x2 "

Cable crossovers:
3x55x12 pushdown and squeeze hard at the bottom

Hammers:
2x60x6

Jack-knife crunch:
5xmyselfx12

Powerwalk:
1xmyselfx15min.

Felt strong and energized today.

Widow
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[WidowMaker]

Wed. 8.9.06

Rotator cuff work

In rotation as/of giant sets:

Cable Upright Rows:
1x20x12
1x40x12
3x70x12

Cable Shrugs:
1x40x12
1x80x12
3x100x12

Low Cable Rows:
1x60x12
1x90x12
3x120x12

Glute/ham:
3x20x10

Kinda like bodybuilding, huh?
Just feeling out some numbers today.

Widow
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[WidowMaker]

--------------------------------------------------------------------------------

Fri. 8.11.06

Rotator cuff work

Reverse Band Bench
(in rack w/green bands):
1x135x8
2x225x8
1x315x5
1x405x3
1x500x1 (missed)
(not sure what happened here, still felt strong-lots of energy still left, oh well time to move on)

Floor Press:
1x225x1
6x275x3

Cable Tri Ext.:
2x180x6-10

Hanging knee-ups:
5xmyselfx12

One of my Bros (TC) was in the gym before me and had already set the rack up for reverse and asked me to join him in the workout. So I did this then went to floor presses in the rack when I was finished with that. Then continued on with my regular training.

Widow
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[WidowMaker]

MON. 8.14.06

Rotator cuff work

Bench:
2x45x12 pause
2x135x8 "
1x225x5 "
5x300x3 "

Cable crossovers:
3x60x12

Jack-knife crunch:
2xmyselfx12

The Lion King (my Bro) was lookin' strong tonight.

Todays workout was good and strong. Talked to specialist toaday about my knee. He going to do surgery on my knee. It's cool though. Outpatient surgery.
Then 3 weeks to recover - then theropy. Then the green light to start training legs again. He says until then - no stress bending or bent knee pushing i.e. climbing ladders, many steps or pushing while maxing on the bench. This means no - contest along with $200 to fix my car. Oh! Well. Hold my head up and catch a later meet this fall/winter.

Widow
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[WidowMaker]

Fri. 8.18.06

Rotator cuff work

Floor presses:
2x45x12
2x135x8
1x225x5
5x300x3

Cable extentions:
2x190x6-10

Hanging knee ups:
5xmyselfx12

Felt really strong today on floor presses. May need to re-evalueate for more weight in another cycle.

Widow
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[WidowMaker]

--------------------------------------------------------------------------------

Mon. 8.21.06

Rotator cuff

Bench:
2x45x12
2x135x8 pause
1x225x5 "
1x275x1 "
5x325x3 "

Cable crossovers:
3x70x12

Short and sweet today. Worksets on bench felt heavy today.
I take the blame for my own short comings.
My Bro, Lionking you did very well tonight on those 4-board presses.

Later,
Widow
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[WidowMaker]

MON. 8.28.06

Rotator cuff

Bench:
2x45x12
2x135x8 pause
1x225x5 "
1x275x3 "
5x325x3 " (miss)
got one rep on the first set. barley got the second rep on the first.
body is spent from having two of my back teeth cut out last thurs. not to mention having dropped off from my regular meal pattern and calories.
no biggie, i'll make it up next training cycle.

just piddled around:

Lat pulldown to chest:
1x150x8

Tri. pushdown:
1x150x8

Barbell curl (straight/fixed):
1x115x3

obviously no max effort or reps at the end of this cycle. planning a new training cycle for another powerlifting meet.

Later,
Widow
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[WidowMaker]

Fri. 9.1.06

Roator cuff work

Floor press:
2x45x12
2x135x8
1x225x5
1x275x1
3x315x8

Only one exercise today. Starting new cycle in one week. Been training for over 12 weeks without a break. Felt strong, overall workout was very good today.

Widow
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[WidowMaker]

MON. 9.11.06

Rotator Cuff work

Decline Bench:
2x45x12
2x135x8
1x225x5
1x315x11 (new pr)

D.bell Flyes:
3x30x12

60 sec. stretch on flat bench w/80lb d.bells

Skullcrushers:
5x50,60,70,80,90x8

Lat Machine Cable curls:
5x80x8

E-Z Bar Seated Machine Curls:
1x30x15

60 sec. stretch on flat bench steated holding at bottom 40lb d.bells

Wrist Rolls:
4x25x20

No Abs Today. Overall workout felt great and was strong throughout. Maybe I need to take a week off more often???

Widow
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[WidowMaker]

WED 9.13.06

Rotator cuff work/ Lion-Ox's

Lying Cable Upright Rows:
2x20x12
1x60x8
1x100xmax reps (18)

Cable Shrugs:
1x150x10 drop this set off next week
1x200xmax reps (28) too light

Reverse Pec Dec:
1x70xmax reps (13)

Low Cable Rows:
1x60x12
1x90x8
1x150x5
1x255xmax reps (11)

Seated Good Mornings In Rack:
2x45x12
1x95x8
1x135x5
1x225xmax reps (21)

Weighted Crunch:
1x80xmax reps (31) time to move up

That's it; simple and short 38 minutes. Gonna be very sore Thursday in my lower back. I know it's off the wall and kinda like DC but with a twist.
If my theory holds true; by the end of this cycle I should have an impressive jump in either a single pr or in reps on my core lift.
We shall see.

Later,
Widow
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[WidowMaker]

THURS. 9.14.06

Hip Adductor:
3x70x12

Hip A**uctor:
3x70x12

Have to do some progressive pre-op therapy work until I get my knee surgery
done. I had post-poned it from this week due to personal reasons that abruptly came about.

I can do light weighted exercises progressivly adding and taking away exercises and set/reps until then.

Leg work is normally going to be on Fridays but today I had some erronds that put me close to the gym.

Later,
Widow
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[WidowMaker]

MON. 9.18.06

Rotator Cuff work

Close-Grip Bench:
2x45x12
2x135x8
1x225x3
1x300x4 (pr)
step down:
1x275x8 (pr)

60 sec stretch on flat bench w/80's

Pushdowns:
1x200x27 (pr)

60 sec stretch behind head w/ 60 lbs db

Inc. Dbell Curl:
1x15x12
1x25x8
1x35x14 (pr)

60 sec stretch standing w/ 40's

Reverse Wrist Rolls:
2x20x20
1x20x17
1x20x12 and hold in up position for 65 sec

Knee-ups:
5xmyselfx12

stretching

Felt nausiated and dizzy today after strarting into workout. Didn't feel as strong as usual. No excuses -- I'll be ready next workout.

LionKing and Julius (my training partners) looked very strong on their lifts tonight.

Widow
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[*Narkissos*]

Widoooooooow!

Shit man.. haven't seen you in weeks

Welcome aboard!

Nark

[WidowMaker]

WED. 9.20.06

Rotator Cuff/Lion-Ox's

Reverse Pec Dec:
1x20x12
1x30x8
1x40x5
1x50x18 (dropped weight this week to keep better form)

Lying Upright rows:
1x110x25

Cable Shrugs:
1x225x25

One-Arm Lat Pulldowns:
1x30x12
1x50x8
1x80x11 (these were great, great stretch, never done these before)

Seated Good Mornings:
2x45x12
1x135x8
1x185x3
1x225x3
1x250x8 (time to change-up)

Weighted Crunch:
1x90x23

Stretching

That's it. Good workout today. Time to make a few changes for this day's workout. This day will be continiously rotated and modified for the duriation of this cycle.

Later,
Widow
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[WidowMaker]

FRI. 9.22.06

Pre Op Therapy

A**uctor/Adductor Machine:
4x70x12/4x70x12

Leg Curls:
1x30x12
1x40x12
4x50x12

Powerwalk:
1xmyselfx5min

stretching

Workout was good today. Comfortable, yet some challenge on last set for not exercising legs in a while.

Later,
Widow
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[WidowMaker]

Widoooooooow!

Shit man.. haven't seen you in weeks

Welcome aboard!

Nark

Nark,
How are you buddy? I haven't heard from you either. I've been great. It's good to hear from you. I want to pm you but I haven't built up enough posts to do that yet. There are some very important things I need to talk to you about.

Later, Widow

[WidowMaker]

MON. 9.25.06

Rotator Cuff/Lion-Ox's

Inc. Barbell Bench:
2x45x12
1x135x8
1x185x3 (then went to)
Inc. Dbell Press:
1x80xmax reps (17) new pr

60 sec stretch on incline w/60lb dbells

KettleBell Front Laterals:
3x17x12

KettleBell Side Laterals:
1x17x12

Overhead Cable Ext.:
1x40x12
1x80x8
1x120xmax reps (31) new pr

60 sec stretch w/ this exercise

Behind Back Wrist Rolls:
4x85x20

Knee Ups:
3xmyselfx12

stretching

Overall workout was good tonight.

Later,
Widow
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[WidowMaker]

WED. 9.27.06

Rotator Cuff/Lion-Ox's

D.bell Shrugs:
1x30x12 (2-sec pause)
1x40x8 "
1x50x5 "
1x80x21 " (no wraps)(new pr)

D.bell Bent Lats:
1x15x26 (2-sec pause)(no wraps)(new pr)

Lying Upright Rows:
1x120x22 (2-sec pause)(no wraps)(new pr)

60 sec stretch with this weight

V-bar Pulldowns:
1x60x12 (2sec pause)
1x80x8 "
1x120x14 " (no wraps)(new pr)

60 sec stretch with this weight

Weighted Crunch:
1x100lb d.bellx20 (new pr)

stretching at home today

Overall workout was very good today.
Widow
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[WidowMaker]

FRI. 9.29.06

Pre-Op Therapy

Leg Curls:
1x30x12
1x40x12
5x50x12

Leg Press:
1xrackx12

Stabilization Work:
Squat w/stability ball against wall:
1xmyselfx12 (slow up/slow down)

One-Leg Part. Squat in smith machine:
1xmyselfx4 (each leg) (super slow up/down) (keep bar fixed at about mid-chest high) (effortlessly slide chest against the bar up and down while using the index fingers to balance myself to the bar) (do not push hips back-keep them foward to create stress on the quads and force your knees to create more stablization strength within itself) (this helps to build the knee's unilateral strength)


That's it, good workout in the leg area without stressing the knee while helping to build stability strength in the knee area. Some macho guys may call this girl-work. Sure it's true that most guys can out squat women, but, how many times have you heard women complaining about knee problems?

Later,
Widow
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[WidowMaker]

MON. 10.2.06

Rotator Cuff/Lion-Ox's

Hammer Bench:
1x45x12 (each arm)
1x90x8 "
1x135x5 "
1x180x10 "
Flat bench d.bell stretch for 60 sec w/60's

Inc. Tri. Ext. (start @upper chest):
1x50'sx19
60 sec stretch w/this exercise

Standing e-z bar curls (close):
1x35x12
1x65x8
1x105x11
Standing d.bell curl 60 sec stretch w/40's

Knee-ups:
1xmyselfx16 (gettin' tired of these) (need new low-ab exercise)

stretching

Overall workout was good. Need some more variety for low-ab work.

Later,
Widow
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[WidowMaker]

WED. 10.4.06

Rotator Cuff/Lion-Ox's

Dbell Shrugs:
1x40x12
1x60x12
3x80x12 (2 sec pause at top)
60sec stretch w/this exercise

Dbell Row:
1x30x12
1x40x12
1-3x50x12 (2 sec pause at top) (I knew I hated these in strict form for some reason)

V-bar pulldowns:
1x120x12 (2 sec pause)
1x100x12 "
1x80x12 "
60sec stretch w/this exercise

Glute/ham:
1-3xmyselfx12

Weighted Crunch:
1x100x26 (pr) (wait . . . I did this weight the other day, yeah, I did but it was for 20 reps)

stretching

Overall was a very good workout today. Good day, good day today.

Later,
Widow
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[WidowMaker]

FRI. 10.6.06
Pre-Op Therapy
Leg Curls:
1x30x12
1x40x12
5x50x12
60 sec stretch w/this exercise
Squat w/Stability ball againt wall:
3xmyselfx12
One-Leg Part. Squat (in smith machine):
chest against bar and balance on bar w/index fingers
2xmyselfx8 (super slow up/super slow down)
Leg press:
1x200x12 (stop just before lockout then lower half way/repeat)
Leg press calves:
1x200x12
Overall, a good workout today. Felt some pump and burn that I haven't felt in a while. Knee feels like it's getting stronger again (no sharp eccessive pain as of yet). I recommend any type of quality stabilization work that you can do for your upper and lower body, do it. Drop your pride at the gym door and add it in every now and then.
Later,
Widow
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[WidowMaker]

MON. 10.9.06

Rotator Cuff work

Floor Press:
2x45x12
2x135x8
1x225x5
3x325x2

Seated Rack Presses (15 hole):
1x45x12
1x135x12
1x225x8
1x275x3

Seated D.bell Tri. Ext. (behind head):
1x60x12
1x80x8
1x90x8
1x100x8

Hip thrusts (incline board):
2xmyselfx12

stretching

Overall was a good workout. Julius and Lionking were very strong tonight.

Widow
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[WidowMaker]

TUES. 10.10.06

Rotator cuff/Lion-Ox's

Face pulls:
1x40x12
1x60x12
1x80x12
1x90x12
1x100x12

V-bar pulldowns:
(pause at bottom)
1x60x12
1x80x12
3x120x12

Bent-over Rows (reverse grip):
(pause at top)
3x105x12

Glute/ham:
1x30x12 (lower back still kinda touchy from yesterday's rack presses)

stretching

Good workout all in all today. Back work will progressively get better in the weeks to come.
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[*Narkissos*]

Lying upright rows?

[WidowMaker]

Lying upright rows?

Lie down inline with the lower pulley in the cable-crossover machine. Use the straight bar or curl bar attachment. Set the weight and grab the bar at your normal, standing upright row grip. With feet against the lower framwork and straddling the pulley lie down planting the shouder blades and buttocks to the floor theough the entire movement. Do not arch. With enough weight you can pull to your chest nipples or to your chin. Whichever you perfer. I like to the chest b/c I can concentrate really hard on squeezing my should blades togather at the top of the movement.

I also, on most all trap work at most all of the time do a 2 sec squeeze/pause at the top of every movement. The reason for this is b/c when I set up for the bench press, I set up with and arch that requires me to have my traps and upper shoulder blades (having them squeezed togather tightly) touching the bench as well as my butt touching the bench with my feet in vertical line with my butt, touching the floor.

This is the reason for the 2 sec pause on the trap work. B/c my traps have to be strong enough to stablize the time under tension during each perticular rep(s). Especially the max effort rep, like also at a powerlifting meet.

I also read and rely a lot on the book for traps called: Kelso's trap book. A great read for anyone wanting more trap size, thickness and stability.

Hope this helps, Bro.
Widow

[WidowMaker]

THURS. 10.12.06

Rotator cuff/Lion-Ox's

Close-grip Bench:
2x45x12 (2 sec pause)
2x135x8 (2 sec pause)
1x225x5 (2 sec pause)
5x255x3 (2 sec pause)
1x225x10 (2 sec pause)

One-arm Pushdowns:
1x30x12
1x60x12
1x80x12

Hammers:
1x20x12
2x30x16

Jack-knife Crunch:
2xmyselfx12

My Bros and I decided to do something crazy at the end of our workout tonight, so we did these:

Feet elevated Push-ups:
1x45x15
1x90x10
1x135x6
1x180x4

Stretching

That's it I'm fried! Throwing something crazy in every now and then is a good thing. Good for the crew.

Lionking, Steel Cowboy and Juice looked good in their workouts tonight.

Later,
Widow


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[WidowMaker]

FRI. 10.13.06

Rack Pulls:
(set-up just above knees)
2x135x12
1x225x8
1x315x5
1x405x3
1x495x3
1x545x3
1x585x3
Stopped here while I am still ahead and so I don't start feeling any pain in my knee. Doc told me to be carefull with this lift.

Leg Curls:
5x60x12
60 sec stretch w/this weight

Stability Ball Squats:
5xmyselfx12

Stability Squats (one-leg):
2xmyselfx8

Leg Press Calves:
(knees are slightly bent throughout movement)
3x200x12

stretching

Overall, it was a very good workout today. Doc said it was o.k. to add in rack pulls to strengthen my lower back and hams and to start re-gaining some knee strength stability. Been a while with this exercise and it felt good and strong (for what it is worth).

Later,
Widow
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[WidowMaker]

MON. 10.16.06

Rotator cuff work

Bench Press w/p's:
2x45x12

Floor Press:
2x135x8
1x225x5
5x290x3

Seated Rack Presses:
(15 hole)
1x135x12
1x225x8
1x315x5
1x365x5
1x405x3 (started to get outta groove)

Front Laterals:
3x30x12

Seated Tri Ext.:
(2-arm/behind head)
3x100x12
1x60x21

Hip Thrusts:
3xmyselfx12

stretching

First off . . . Lionking, Juice, and Just N looked very stong tonight on floor presses. I'm gonna have to step it up on these.
Overall workout was strong and had a great atmosphere tonight.
Nights like tonight are what it's all about to be with good friends.
I'll be a little sore tomorrow, but it's worth it.

Later,
Widow
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TUES. 10.17.06

Rotator Cuff work/Lion-Ox's

Chest support row Shrugs:
(you are shrugging back -- not up, pulling the shoulder blades togather)
(2 sec pause when all the way back)

1x25x12
1x45x12
3x55x12

Cable crossover Shrugs:
(d-handles on the top pulleys. pull the weight down to your hips, push chest forward, keep arms straight and let the weight pull your traps as though you are shrugging, at the top then push shoulder baldes togather and, keeping the arms straight shrug the wieght down. hold down for 2 sec then up.)

1x20x12
1x40x12
2x50x12

D.bell upright rows:
(i only pull the d.bell up to where the handles are in line with my lower chest, elbows high with shoulder blades pulled togather at the top)
(hold for 2 sec at top)

1x25x12
3x30x12

Pulldowns (palms in):
(2 sec pause at bottom)

1x60x12
1x80x12
1x100x12
1x110x12
1x120x12

Bent-over Cable Row:
(2 sec pause at top)(reach out/down for a long stretch)
1x120x8

s/s'ed with

Bent-over BB row (reverse grip):
(2sec pause at top)
1x115x8

then this@1x75x21 (2sec pause also)

stretching

The reason I'm incorporating more trap work into my training is b/c one needs to be as strong, yet stable as possible in their uppr back when doing heave benching, especially if you compete as I do. This is just a protion of what I learned from Big Wade that is in the Kelso's Shrug book 2nd edition. I own it and highly suggest it to anyone who wants a better bench, deads, squats and yes more massive traps.
It really doesn't take a lot of weight on these exercises. Just do them correctly and the weight will come.

I use the puase on the traps to get them used to the time under tension while benching, ect., ect..

Overall workout was great today. Look forward to the next back workout.

Later,
Widow
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THURS. 10.19.06

Rotator Cuff/Lion-Ox's

Close-grip Bench:
2x45x12
2x135x8
1x225x5
5x275x3

One-arm Tri Pushdowns:
4x80x12
1x50x21

Hammers:
1x20x12
3x30x16
1x20x26

Jack-knife crunch:
3xmyselfx12

stetching

Lionking had his business to run tonight. Juice looked strong tonight on thed.bell presses he did. Overall my workout was great -- felt dtrong through it all.

Later,
Widow
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SAT morn. 10.21.06

Rack Pulls:
set-up@just above knees
convt. style
1x135x12
convt. style
1x225x8
change to sumo the rest of this exercise
this is my compt. stance.
1x225x8
1x315x5
1x405x3
1x495x3
1x585x3
1x635x3 (strating to get dizzy)
1x675x1 (got really dizzy)
1x405x16 (o.k. things seem to be crazy -- gettin' too happy with it)

Standing Leg Curls:
one-leg
3x40x12

Stability Ball Squats:
5x5lb d.bellx12

One-Leg Stability Squats:
2xmyselfx8

Leg Press Calves:
3x200x12
1x200x10

stretching

Missed Fri. nites w/o due to personal reasons. Flying solo today. Overall workout this morning was still very good. I should be againt the law to get up before 6am on Sat morn.. Strong this morning with only 2 cups of coffee. Didn't get into my knee and that is a good thing. We will see how tomorrow goes.

Later,
Widow
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MON. 10.23.06

Rotator cuff/Lion-Ox's

Floor Presses:
2x45x12
2x135x8
1x225x5
5x315x3

Seated Rack Presses:
(13 hole)
1x135x12
1x225x8
1x315x5
1x365x5
1x405x1
1x275x21

Front Laterals:
3x35x12

Seated Tri. Ext.:
3x100x8
1x65x15

Seated Jack-knife Crunch:
3xmyselfx12

stretching

Floor presses/rack presses felt a little heavy tonight for some reason. All in all, though, the workout was good tonight.

Widow
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TUES. 10.24.06

Rotator cuff/Lion-Ox's

Chest Support Row Shrug:
(2 sec hold at top)
1x25x12
1x35x12
4x55x12

Cable Crossover Shrugs:
(2 sec hold at top)
1x20x12
4x50x12

D.bell Shrug:
(2 sec hold at top)
1x20x12
1x30x12
1x40x12
1x50x12
1x60x12
1x70x12

Pulldowns:
(2 sec hold at bottom)(palms in)
1x70x12
1x100x12
1x110x12
1x120x12

Bent-over Cable Rows:
(reverse grip)
2x120x8

s/s'ed with

Bent-over Barbell Rows:
(reverse grip)
2x115x8

stretching

A solo workout today. Today's workout was awsome. Tomorrow my traps and lats wil be sore.

Widow
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THURS. 10.26.06

Rotator Cuff Work

Close-grip Bench:
2x45x12
2x135x8
1x225x5
1x250x3
1x275x3
1x300x3
1x315x3 (new pr)

One-arm Pushdowns:
1x80x12
1x100x10
1x110x6 (new pr)
1x120x4 (new pr)
1x60x15

Hammers:
1x20x12
1x40x16
1x35x16
1x30x16
1x25x16
1x20x16

stretching

no abs tonight -- changing the ab routine format. overall wokout was great -- hit a few new pr's. all lift's were strong and offered some challenge. thru and thru a great workout. juice looked very strong tonight in his workout. lionking looked great on his d.bell workout tonight.

Later,
Widow
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