Thursday 5-2 2013
Bent over row (+old school straps)
315x10
into
Yates Rows (+old school straps)
315x10
BTN strict press WIDE grip
worked up to 185x3
Did a crap load of assistance work : Different angles of Incline DB presses/flyes,
different variations of lat pull downs, seated and isolated rows, etc...
Dips/Bicep curls
Lots of RUMBLE ROLLING, band stretching etc...
Sunday May 5 Monday May 6 Tuesday May 7 (2013)
Sunday May 5 (2013)
Bench Press 305x5x2sets
*Lat Pull down (& rev grip) work
*rumble roller mobility work/ band stretching
Monday 5-6 (2013)
Paused Incline Bench Press
245x5x2sets
Narrow Grip Bench Press
265x5x2sets
*rumble roller mobility work/ band stretching
Tuesday 5-7 (2013)
Massage 60-90minutes (don't remember) Had a real break through in my mobility and reduced the amount of pain normally am in
Wednesday 5-8 2013
Squat
525x5 (*was supposed to be 515x5 but forgot I was using the 55lbs bar)
525x4 (These where more solid and fast reps but the bar rolled on the 4th rep and I didn't feel like re-setting for the 5th rep)
Pulls ups/ Reverse Grip
*Rumble roller & Mobility work.
Thursday May 9 2013
Paused Bench Press
315x1 *smoke show, using a "new" old school technique and it is dead on.
Incline Bench Press
Paused 135x20
135x10Paused/10= 20 total
BTN Strict Press
135x5
Assistance work, bi-cep cable curls, flyes, lat pull downs, rows etc...
Rumble Roller, Mobility work and band stretching.
Sunday May 12 or Monday May 13 super early AM your call
Deadlift (speed pulls)
535
585
625 *3seconds from break to lockout and 5second hold
Wednesday May 15 2013
Squats
555x3
555x1x3sets
*Bar placement felt horrible, I lost too much weight and the bar is
rolling like crazy. Best single was with me holding the bar but it
tweaked my wrists after it was done. Need to work on flexibility. I
can't do heavy deadlifts and squats in the same week my back is still
way to jacked. Shut everything else down, really disappointing having
technical errors this far in.
Thursday May 16 2013
Behind the neck push press
275
295
305
315!!! *didn't get it on video so I turned around 180 degrees from the
rack and screamed LOOK AT THIS, LOOK AT THIS!!! and had the whole gym as
my witness.
Yates Rows (w/old timer straps)
315x10
Kirk Shurgs (w/old timer straps)
365x10
Narrow Grip Bench Press (triceps emphasis)
275x5x2sets
Lat Pull downs and variations galore, other light assistance movements.
Rumble rolling, deep tissue stick rolling, stretching.
Monday 5-20-2013
Bench press
325x5
325x6
Deficit Deadlift
545x1x5sets
Incline Press
275x3x2sets
Lat pull down and curl assistance work
__________________
Tuesday May 21 2013
Paused Narrow Grip Bench Press
295x3x2sets
lots of light back, chest, tris and bis assistance work.
Thursday May 23 2013
Squats
565x1
565x3x2sets *whole body was tight and reps were shakey*
Rack Pull
685x1
Felt really beat up and unfocused did a lot of stretching and rumble rolling after,I am having a lot of technical issues. Need to back off and de-load and let myself heal properly.
------------------------------------------------------------------------------------
Saturday May 25 2013
Bench Press 335x3x2sets
Light Back,Biceps,Chest and Triceps assistance work.
Monday May 27 2013
Paused Incline Press 285x3x2sets
Paused Squats (14"inch Box)305x3x3
Light Back,Biceps,Chest and Triceps assistance work
Tuesday May 28 2013
90min Massage
Wednesday May 29 2013
Biceps and Mobility deload
Thursday May 30 2013
Mobility work deload
Tuesday, June 18, 2013
Thursday, May 23, 2013
April Training 2013
Monday 4-1-2013
Bench Press
255x10x2sets
Narrow Grip Bench Press
225x10x2sets
Incline Paused Bench Press
205x10x2sets
Yates Rows
335x8
Kirk Shrugs
335x8
Pull ups/Dips
Upper Body pump work
Flyes, Rear Delt Flyes
Mobility Work
Tuesday 4-2-2013
120minutes Massage therapy
Wednesday 4-3 2013
Really upping my training volume:
Squat
415x8x2sets
Stiff legged deficit dead-lifts (w/Romanian negatives)
225x15-275x10-315x5
Romanian Deadlifts (with negatives)
350x5
Romanian Rack Pulls (below knee)
495x10
Romanian Rack Pulls (above knee)
545x5
BW sidewards lunges
Lots of rolling with my travel stick and a friends rumble roller (going to purchase my own very soon). Mobility work galore.
Thursday 4-4-2013
*really beat up today but fuck it, volume and frequency on ward!*
DB clean once and strict press
100x3*each arm
Behind the Neck Strict Press wide grip
205x1
Push Press
255x1 because why not
Lots of mobility work, travel stick rolling and light wide bench press/chest press for front delt/outer pec pre-hab
Saturday April 6 Monday April 8 Tuesday April 9 (2013)
Saturday April 6
2hours of Mosh pit cardio
Monday 4-8-2013
Bench Press
265x10x2
Incline Paused Bench Press
205x10x2
Paused Narrow Grip Bench Press
225x10
*very few warm ups and low rest set, just in and out*
Tuesday 4-9-2013
90minutes massage (was real beat up from the masked mosh pit)
Wednesday 4-10-2013
Olympic Grip Front Squat
405x1 (ATG and super easy wanted to go for more reps but bar slid off >=C )
Back Squat
435x8x2sets
Mid Shin Romanian Rack Pulls
545x5
Romanian Rack Pulls
585x10
Romanian Speed Deadlift
365x3
Lots of Rumble Rolling (extra stiff one) and mobility work.
Thursday 4-11-2013
Isolation Assistance Work
Seated DB press
Seated Arnold DB press
Lat Pull Downs (wide and close grip)
Seated Cable rows (wide and close grip)
Seated Military(Barbell) Press
Incline Press
Rear Delt Raises
Side bends, Sit Ups to DB Presses
Other mumbo jumbo
Sunday 4-14 2013
Deficit Deadlifts
(3inch Deficit which is about bar to toes)
495x1
(2.25inch deficit)
495x1
(1.5inch deficit)
495x1x2sets
(7.5 deficit)
495x1
*so 495x1x5sets of varying deficits, for form one mat seemed to be best for keeping technique; the other just seemed too far and is only good for retard strength.
Bench Press
275x8x2sets
Zombie Squats (no belt, no kneewraps/sleeves)
315x5 *pr for raw-dogging it
Lots of rumble rolling, travel stick and band assisted stretching.
Monday 4-15 2013
Narrow Grip Bench Press
235x8x2sets
Incline Bench Press (paused)
215x8x2sets
Incline Press
135x10x4sets
Pendlay rows
225x5x5sets
Kirk Shrugs (with old school straps)
315x20
405x15
455x12
DB slight incline presses, incline chest press machine, CG lat pull downs
Dips/Chin Ups
Some other assistance stuff
Wednesday 4-17 2013
Squat (ATG)
485x5x2sets
Romanian Mid Shin Rack Pulls
585x5
Romanian Rack Pulls
605x10
*Lots of rumble roller, travel stick and band stretching mobility work.
Thursday 4-18-2013 & Friday 4-19-2013
Thursday 4-18-2013
Strict Press
270*! (5lbs pr at 10lbs less bodyweight!)
DB presses, rear delt flyes, Upper Body Assistance work, lower body and back mobility rumble roller work/stretching
Friday 4-19-2013
Quick bis/tris light pump training, upper body, shoulders, back etc.. stretching and pvc pipe rolling.
Sunday 4-21-2013
Bench Press
285x8x2sets
Deficit Deadlift
585x1
Deadlift
605x1 (*timed it only took 2seconds to lock out)
Zombie Squat (into cross arm front squat)
365x2 (+1)
Yates Rows (+Old timer straps)
365x10*pr
Mega ton of Lat Pull down grips/widths and pull downs, seated CG cable rows, BACK ASSISTANCE etc...
Pull ups
bw x5x4sets
Reverse hyper machine, Rumble roller, travel stick and band stretching mobility work.
Monday 4-22 2013 & Thursday 4 25 2013
Incline Press (bar path is more of a press on the incline bench*)
Pause 225x8x2sets
Incline Bench Press (bar path is more of a bench press*)
315x1
Narrow Grip Bench Press
245x8x2sets
Push Press
275x1
Behind the Neck Strict Press
210x1 *pr(5lbs)
220x1 *pr(10lbs)
230x1 *pr(25lbs)
Strict Press
235x4 (pr?)
CRAP LOAD OF PULL DOWN variations, dips, pull ups etc...
Thursday 4-25 2013
Squat
(ATG) 505x5 *pr
515x5 *pr
*Felt very easy
Mid Shin Rack Pulls(+old timer straps)
565x5
Above the knee rack pulls (+old timer straps)
615x10 *pr
Presses and Pull downs/ Dips & pull ups/incline flyes and db curl, rear delts...
Tuesday 4-30 2013
Bench Press
295x5x2sets
Incline Paused Press
235x5x2sets
Deficit Deadlift
530x1x5sets (in 5minutes)
Narrow Grip Bench Press
255x5x2sets
ATG Squat
455x5x2sets
Lots of quick machine assistance work, rumble roller, band stretching...
Bench Press
255x10x2sets
Narrow Grip Bench Press
225x10x2sets
Incline Paused Bench Press
205x10x2sets
Yates Rows
335x8
Kirk Shrugs
335x8
Pull ups/Dips
Upper Body pump work
Flyes, Rear Delt Flyes
Mobility Work
Tuesday 4-2-2013
120minutes Massage therapy
Wednesday 4-3 2013
Really upping my training volume:
Squat
415x8x2sets
Stiff legged deficit dead-lifts (w/Romanian negatives)
225x15-275x10-315x5
Romanian Deadlifts (with negatives)
350x5
Romanian Rack Pulls (below knee)
495x10
Romanian Rack Pulls (above knee)
545x5
BW sidewards lunges
Lots of rolling with my travel stick and a friends rumble roller (going to purchase my own very soon). Mobility work galore.
Thursday 4-4-2013
*really beat up today but fuck it, volume and frequency on ward!*
DB clean once and strict press
100x3*each arm
Behind the Neck Strict Press wide grip
205x1
Push Press
255x1 because why not
Lots of mobility work, travel stick rolling and light wide bench press/chest press for front delt/outer pec pre-hab
Saturday April 6 Monday April 8 Tuesday April 9 (2013)
Saturday April 6
2hours of Mosh pit cardio
Monday 4-8-2013
Bench Press
265x10x2
Incline Paused Bench Press
205x10x2
Paused Narrow Grip Bench Press
225x10
*very few warm ups and low rest set, just in and out*
Tuesday 4-9-2013
90minutes massage (was real beat up from the masked mosh pit)
Wednesday 4-10-2013
Olympic Grip Front Squat
405x1 (ATG and super easy wanted to go for more reps but bar slid off >=C )
Back Squat
435x8x2sets
Mid Shin Romanian Rack Pulls
545x5
Romanian Rack Pulls
585x10
Romanian Speed Deadlift
365x3
Lots of Rumble Rolling (extra stiff one) and mobility work.
Thursday 4-11-2013
Isolation Assistance Work
Seated DB press
Seated Arnold DB press
Lat Pull Downs (wide and close grip)
Seated Cable rows (wide and close grip)
Seated Military(Barbell) Press
Incline Press
Rear Delt Raises
Side bends, Sit Ups to DB Presses
Other mumbo jumbo
Sunday 4-14 2013
Deficit Deadlifts
(3inch Deficit which is about bar to toes)
495x1
(2.25inch deficit)
495x1
(1.5inch deficit)
495x1x2sets
(7.5 deficit)
495x1
*so 495x1x5sets of varying deficits, for form one mat seemed to be best for keeping technique; the other just seemed too far and is only good for retard strength.
Bench Press
275x8x2sets
Zombie Squats (no belt, no kneewraps/sleeves)
315x5 *pr for raw-dogging it
Lots of rumble rolling, travel stick and band assisted stretching.
Monday 4-15 2013
Narrow Grip Bench Press
235x8x2sets
Incline Bench Press (paused)
215x8x2sets
Incline Press
135x10x4sets
Pendlay rows
225x5x5sets
Kirk Shrugs (with old school straps)
315x20
405x15
455x12
DB slight incline presses, incline chest press machine, CG lat pull downs
Dips/Chin Ups
Some other assistance stuff
Wednesday 4-17 2013
Squat (ATG)
485x5x2sets
Romanian Mid Shin Rack Pulls
585x5
Romanian Rack Pulls
605x10
*Lots of rumble roller, travel stick and band stretching mobility work.
Thursday 4-18-2013 & Friday 4-19-2013
Thursday 4-18-2013
Strict Press
270*! (5lbs pr at 10lbs less bodyweight!)
DB presses, rear delt flyes, Upper Body Assistance work, lower body and back mobility rumble roller work/stretching
Friday 4-19-2013
Quick bis/tris light pump training, upper body, shoulders, back etc.. stretching and pvc pipe rolling.
Sunday 4-21-2013
Bench Press
285x8x2sets
Deficit Deadlift
585x1
Deadlift
605x1 (*timed it only took 2seconds to lock out)
Zombie Squat (into cross arm front squat)
365x2 (+1)
Yates Rows (+Old timer straps)
365x10*pr
Mega ton of Lat Pull down grips/widths and pull downs, seated CG cable rows, BACK ASSISTANCE etc...
Pull ups
bw x5x4sets
Reverse hyper machine, Rumble roller, travel stick and band stretching mobility work.
Monday 4-22 2013 & Thursday 4 25 2013
Incline Press (bar path is more of a press on the incline bench*)
Pause 225x8x2sets
Incline Bench Press (bar path is more of a bench press*)
315x1
Narrow Grip Bench Press
245x8x2sets
Push Press
275x1
Behind the Neck Strict Press
210x1 *pr(5lbs)
220x1 *pr(10lbs)
230x1 *pr(25lbs)
Strict Press
235x4 (pr?)
CRAP LOAD OF PULL DOWN variations, dips, pull ups etc...
Thursday 4-25 2013
Squat
(ATG) 505x5 *pr
515x5 *pr
*Felt very easy
Mid Shin Rack Pulls(+old timer straps)
565x5
Above the knee rack pulls (+old timer straps)
615x10 *pr
Presses and Pull downs/ Dips & pull ups/incline flyes and db curl, rear delts...
Tuesday 4-30 2013
Bench Press
295x5x2sets
Incline Paused Press
235x5x2sets
Deficit Deadlift
530x1x5sets (in 5minutes)
Narrow Grip Bench Press
255x5x2sets
ATG Squat
455x5x2sets
Lots of quick machine assistance work, rumble roller, band stretching...
March Training 2013
Tuesday 3-5 2013
Bench Press
225x23+2forced reps
Chao Bench (plates attached by mini bands)
95lbs x20/30/40
Seated 1 arm Fat Grip DB presses
50x10 *Both 25x20*extra set on left arm
Triceps push down/machine lateral raises/pec deck
DB Flyes 2 Inclines
20x20&20;
Pump work
Lots of mini band shoulder work
DEADLIFTS 2mrw!!!
Wednesday 3-6 2013
Reverse Heavy Band Deadlifts (Tension gone below the knees)
Full rep + 2 partials
495 x1+2
585 x1+2
635 x1+2
655 x1+2
675 x1+2
*Bonus Singles*
695x1
705x1
Variation of barbell rows
20minutes heavy bag
Saturday 3-9 2013
Strict Press
250
Push Press
3 fails with 300lbs just before lockout *shoulders and back were jacked and I just could not dip under the bar*
Bench Press
135x20
185x20
Wide Pendlay Rows
135x10
185x10
Yates Rows
225x10
275x10
Kirk Shurgs
275x20
315x20
Pull Ups
bwx 4sets of 5
Chin ups
bwx 4sets of 5
Dips
bw x10 x2sets
Left arm only db bench press varied angles
50lbs x 15-20 xreps x 5sets
other assistance stuff
Monday 3/11/2013
Flat Back Bench Press
275x10
Paused Dips x10
Power-Building Circut
Wide Grip Lat Pull Downs
Chest Press Vs Mini Bands
Seated V-neutral grip rows
Db lateral/rear delt raises,rows,flyes,
DB pull overs,curls, presses etc...
Sit ups 2sets til failure 20+
Wednesday 3-13 2013
120 minute massage (Deep Tissue and mix)
Squat
545x3*pr
550x3*pr
SSB sideways (lateral) lunges
Hyper-extensions.
Side bend extensions.
Sunday 3-17 2013
Super-Crazy 8's HIT (8sets-8reps-less than a minute rest super-sets push/pull)
Wednesday March 20 (2013)
90minutes deep tissue and sports massage
Deadlifts
585x1x5sets
Pause Squats
325x3x8sets
Hyper Extensions and Side bends
DB circuit for upper body
Saturday and Sunday March 23 and 24 - 2013
Nothing special few hours of CHEST/BACK/SHOULDERS and BICEPS/TRICEPS power-building pump work. Lots of 8x8 in 60seconds or less, super sets and assistance work. Big Squats this Wednesday to come.
Tuesday 3-27-2013
90 minute Massage
Wednesday 3-28-2013
Squat
505
545
605*pr
615*pr
*Felt way too easy but shut it down since I need to max out deadlifts and I am approaching off season
Thursday 3-29-2013
Strict Press
225x5*felt very easy
Seated Barbell Shoulder Press
225x5
Seated DB Shoulder Press
100x3
Dips
bwx10x4sets
Upperbody pressing pump work : Machine presses, DB Incline Flyes BTN press etc...
Saturday3-30
Deadlift
595x1
Back Assistance work
Bench Press
225x23+2forced reps
Chao Bench (plates attached by mini bands)
95lbs x20/30/40
Seated 1 arm Fat Grip DB presses
50x10 *Both 25x20*extra set on left arm
Triceps push down/machine lateral raises/pec deck
DB Flyes 2 Inclines
20x20&20;
Pump work
Lots of mini band shoulder work
DEADLIFTS 2mrw!!!
Wednesday 3-6 2013
Reverse Heavy Band Deadlifts (Tension gone below the knees)
Full rep + 2 partials
495 x1+2
585 x1+2
635 x1+2
655 x1+2
675 x1+2
*Bonus Singles*
695x1
705x1
Variation of barbell rows
20minutes heavy bag
Saturday 3-9 2013
Strict Press
250
Push Press
3 fails with 300lbs just before lockout *shoulders and back were jacked and I just could not dip under the bar*
Bench Press
135x20
185x20
Wide Pendlay Rows
135x10
185x10
Yates Rows
225x10
275x10
Kirk Shurgs
275x20
315x20
Pull Ups
bwx 4sets of 5
Chin ups
bwx 4sets of 5
Dips
bw x10 x2sets
Left arm only db bench press varied angles
50lbs x 15-20 xreps x 5sets
other assistance stuff
Monday 3/11/2013
Flat Back Bench Press
275x10
Paused Dips x10
Power-Building Circut
Wide Grip Lat Pull Downs
Chest Press Vs Mini Bands
Seated V-neutral grip rows
Db lateral/rear delt raises,rows,flyes,
DB pull overs,curls, presses etc...
Sit ups 2sets til failure 20+
Wednesday 3-13 2013
120 minute massage (Deep Tissue and mix)
Squat
545x3*pr
550x3*pr
SSB sideways (lateral) lunges
Hyper-extensions.
Side bend extensions.
Sunday 3-17 2013
Super-Crazy 8's HIT (8sets-8reps-less than a minute rest super-sets push/pull)
Wednesday March 20 (2013)
90minutes deep tissue and sports massage
Deadlifts
585x1x5sets
Pause Squats
325x3x8sets
Hyper Extensions and Side bends
DB circuit for upper body
Saturday and Sunday March 23 and 24 - 2013
Nothing special few hours of CHEST/BACK/SHOULDERS and BICEPS/TRICEPS power-building pump work. Lots of 8x8 in 60seconds or less, super sets and assistance work. Big Squats this Wednesday to come.
Tuesday 3-27-2013
90 minute Massage
Wednesday 3-28-2013
Squat
505
545
605*pr
615*pr
*Felt way too easy but shut it down since I need to max out deadlifts and I am approaching off season
Thursday 3-29-2013
Strict Press
225x5*felt very easy
Seated Barbell Shoulder Press
225x5
Seated DB Shoulder Press
100x3
Dips
bwx10x4sets
Upperbody pressing pump work : Machine presses, DB Incline Flyes BTN press etc...
Saturday3-30
Deadlift
595x1
Back Assistance work
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