Justin Negrete . Com

Training the last few months

Justin — Wed, 10 Aug 2011 19:05:28 +0000

You can see what ive been upto in this thread on Tnation!

http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo/justin_negretes_pl_log

Squats and Deadlifts at Hitters

Justin — Tue, 17 May 2011 01:01:23 +0000

Squat - worked up to 260 x 5, x3, x3, x3

deadlift – 220 x 5270 x 5340 x 7351 x 1
farmers walks with 2x 80lbs KBs total of 300 meters x 3 sets = 900 meters.

Military Press Training

Justin — Mon, 25 Apr 2011 17:50:54 +0000

1) Seated Pin Press (top 6 inches)

worked up to 205 x 3, 225 x 3, 235 x 3, 255 x 3, 265 x 3, 285 x 3

then 225 x 4 sets of 5

2) Complexes

- Military Press x 3 – 110lbs

- Push Press x 5 – 110lbs

- Pylo Feet Elevated Pushups (x8)

- KB swings (x 5 / side) – 53lbs

3) 1 Minute Chin ups test

got 31 reps, +10 over last week.

Deadlifts

Justin — Fri, 18 Mar 2011 04:36:14 +0000

Went to Hitters Crossfit in middleton tonight to do some pulling

1) Deadlifts at Hitters Crossfit

watch?v=IQD8_PNKHgA&feature=player_embedded

331lbs x 4 (set 3 of 6)
worked up to a total of 330lbs x 6 sets of 4

2) GHR (glute ham raise)
BW x 5 sets of 12

3) KB 2 hand swing
80lbs x 3 sets of 15-20.

Squat session

Justin — Tue, 22 Feb 2011 02:13:44 +0000

Most of my training is being posted at Charles Staleys facebook page

http://www.facebook.com/pages/Staley-Performance-Institute/160569997311669?sk=app_142874499080353

1) Back squat
20lbs increment triples up to
245×3
*belt on
265 x 3
285×4
305×1 *good rep

2) Front Squat
185×5
195×5
210×5
225×5

3) Dumbbell Side Bends
4 sets of 12 each side w/ 110lbs DB

4) 2hand KB swing
45lbs x 65 total reps, mostly sets of 20

Squats

Justin — Sat, 22 Jan 2011 01:19:01 +0000

1) Warm up with some mobility

2) Squats

bar x some x some

95×5

135x2x5

155×5

165×4 sets of 10

165 x 16

2) Weighted Incline Situps

+25 x 4 sets of 10

2b) Weighted Back Ext (behind kneck)

+25 x 4 sets of 8

3) Step Ups

90lbs x 4 sets of 10 per leg

Stretched and im out.

Military Press and Assistance

Justin — Tue, 18 Jan 2011 05:22:04 +0000

1) Warmup

Broomstick dislocates

spiderman walks

hip stretches

lunges with twist

2) Military Press

worked up to

95×5, 110×3, 120 x 7 : estimated 147lbs, this is a REP PR!

3) Push Press

135 x 4 sets of 6 reps

4) Seated Top End Pin Press

195 x 5 sets of 10

5) Widegrip Pullups

bw x 12, x12, x8

Deadlifts

Justin — Mon, 17 Jan 2011 03:44:25 +0000

Deadlifts

90x2x10
180x2x5
200×3
220×3
250×3
270×3
290×3
310×3
340×6
360 x 3 singles

Deadlifts of Blocks
(Mid Shin)
270 x 8 sets of 3

just in and out, gotta go eat steak now.

Bench Press Day

Justin — Sat, 15 Jan 2011 01:31:07 +0000

1) Warm up with shoulder band face pulls

3×20

2) Bench

95x2x5

135x2x5

155x3x3

175×3

195×11 (REP PR!)

2) Chest Supported Db Laterals

20s x 3 x 10

3) Incline Bench

95×12

135×10,x9,x8,x7

4) DB Flyes

35s x 4 sets of 12

5) Db Rows

115lbs x 3 sets of 12

Squats

Justin — Thu, 13 Jan 2011 14:49:32 +0000

1) Squats

bar x 10

135x2x5

155×5

175×3

195×5

205×5

225×4

245×2

275 x 6 singles

190 x 5 sets of 10