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
February Training 2013
Saturday 2-2-2013
DELOAD
Deadlift
565x1x5sets
Axle Clean and Strict Press
248x3 *one clean double over hand Continental pr*
Farmers Pick
310
45minutes cardio/mobility work
Other stuff not worth mentioning
"Once a man has seen, he can never turn his back on it. Never pretend it doesn't exist. No matter who orders him to look away. We do not do this thing because we are permitted. We do it because we have to.We do it because WE ARE COMPELLED." - Watchmen (Rorschach / Walter Kovacs)
Monday 2- 4 2013
Bench Press
345x1.9*bro tap
345x2.5*bro tap
Sling Shot Narrow Grip Paused Bench Press
345x2
Lots of heavy abdominal/core work and assistance.
Light upper body assistance work.
45minutes+ streching and cardio/mobility work.
Tuesday 2-5 2013
90+minutes hot stone, deep tissue, thai massage etc...
Wednesday 2-6 2013
Squat
540x2*PR
550x2*PR!!! (and damn easy too)
Wide Grip yates rows
225x12/8/8/20
Coan Rows
315x8
Axle Push Press
255x1
30-45minutes of streching, mobility/gpp work.
Saturday 2-9-2013
Deadlift 585
Deload=Shut down
Monday 2-11-2013
8ft bar bench press
325x1pause (feet on bench/off floor) pr
325x3+slingshot x3 (feet on bench/off floor)
330x3 *regular bench press
3board Press
355x3
375x3
Wide Grip Yates Rows
135x20, 185x12
225x8-10x4sets
Other assistance movements
45minutes stretching and mobility work
Monday 2-11 2013
Bench Press (feet on bench/off floor)Paused
325x1*pr
Added sling shot
325x3
Bench Press
335x3
3 board press
375x3x2sets
Lots of rows, assistance and 30minutes mobility work.
Wednesday 2-13 2013
60-90minutes (can't remember) Massage/Adjustments
Squats
560x2 *PR!
565x2 *PR!
Did lots of wide grip yates rows and other assistance work, squats went easy but I am super beat up. 10 day heavy weight deload. Most likely skipping my next two training sessions to rest up and be strong again.
Saturday 2- 16 2013
Heavy Back Power-Building (High Volume-Moderate to High Reps) Assistance
Machine and Barbell Row variants
Lat Pull Downs with alternate grip variants
Total Body db work
Etc...
Monday 2- 18 2013
90 Minutes Massage Therapy
Wednesday 2-20-2013
Squats
475x5x3sets *pr for volume
Romanian Rack Pulls
675x7 * PR with more in the tank
Yates Rows
315x3 *pr
Bunch of assistance work, only ones of note are
95lbs side lunges x10 each leg and jefferson lunges x10 each leg
leg curls, biceps/hammer machine curls, triceps push downs, machine presses, db flyes, db pull overs, db upright rows, pendlay row, wide grip row, etc..
Saturday 2-24 2013
Log Clean and Strict Press
200x8
Log Rows
200/250/300x8
Seated Cable Rows
V-grip neutral x (machine stack)300lbs x15
Wide Grip Lat Pull down barx (machine stack)300lbs x12
Bench Press
275x10
NG Bench Press
185x15 *paused*
Wide Grip Yates Rows (+straps)
315x20
Jacobs Ladder x1minute
Super Decline Situps
More total body assistance work with dumbbells
4hours of dancing gpp/cardio
Wednesday 2-27-2013
Strict Press
255
Push Press
275x2
280x3*pr
295x1*pr
Squat
495x3x5sets
DELOAD
Deadlift
565x1x5sets
Axle Clean and Strict Press
248x3 *one clean double over hand Continental pr*
Farmers Pick
310
45minutes cardio/mobility work
Other stuff not worth mentioning
"Once a man has seen, he can never turn his back on it. Never pretend it doesn't exist. No matter who orders him to look away. We do not do this thing because we are permitted. We do it because we have to.We do it because WE ARE COMPELLED." - Watchmen (Rorschach / Walter Kovacs)
Monday 2- 4 2013
Bench Press
345x1.9*bro tap
345x2.5*bro tap
Sling Shot Narrow Grip Paused Bench Press
345x2
Lots of heavy abdominal/core work and assistance.
Light upper body assistance work.
45minutes+ streching and cardio/mobility work.
Tuesday 2-5 2013
90+minutes hot stone, deep tissue, thai massage etc...
Wednesday 2-6 2013
Squat
540x2*PR
550x2*PR!!! (and damn easy too)
Wide Grip yates rows
225x12/8/8/20
Coan Rows
315x8
Axle Push Press
255x1
30-45minutes of streching, mobility/gpp work.
Saturday 2-9-2013
Deadlift 585
Deload=Shut down
Monday 2-11-2013
8ft bar bench press
325x1pause (feet on bench/off floor) pr
325x3+slingshot x3 (feet on bench/off floor)
330x3 *regular bench press
3board Press
355x3
375x3
Wide Grip Yates Rows
135x20, 185x12
225x8-10x4sets
Other assistance movements
45minutes stretching and mobility work
Monday 2-11 2013
Bench Press (feet on bench/off floor)Paused
325x1*pr
Added sling shot
325x3
Bench Press
335x3
3 board press
375x3x2sets
Lots of rows, assistance and 30minutes mobility work.
Wednesday 2-13 2013
60-90minutes (can't remember) Massage/Adjustments
Squats
560x2 *PR!
565x2 *PR!
Did lots of wide grip yates rows and other assistance work, squats went easy but I am super beat up. 10 day heavy weight deload. Most likely skipping my next two training sessions to rest up and be strong again.
Saturday 2- 16 2013
Heavy Back Power-Building (High Volume-Moderate to High Reps) Assistance
Machine and Barbell Row variants
Lat Pull Downs with alternate grip variants
Total Body db work
Etc...
Monday 2- 18 2013
90 Minutes Massage Therapy
Wednesday 2-20-2013
Squats
475x5x3sets *pr for volume
Romanian Rack Pulls
675x7 * PR with more in the tank
Yates Rows
315x3 *pr
Bunch of assistance work, only ones of note are
95lbs side lunges x10 each leg and jefferson lunges x10 each leg
leg curls, biceps/hammer machine curls, triceps push downs, machine presses, db flyes, db pull overs, db upright rows, pendlay row, wide grip row, etc..
Saturday 2-24 2013
Log Clean and Strict Press
200x8
Log Rows
200/250/300x8
Seated Cable Rows
V-grip neutral x (machine stack)300lbs x15
Wide Grip Lat Pull down barx (machine stack)300lbs x12
Bench Press
275x10
NG Bench Press
185x15 *paused*
Wide Grip Yates Rows (+straps)
315x20
Jacobs Ladder x1minute
Super Decline Situps
More total body assistance work with dumbbells
4hours of dancing gpp/cardio
Wednesday 2-27-2013
Strict Press
255
Push Press
275x2
280x3*pr
295x1*pr
Squat
495x3x5sets
January 2013 Training
Tuesday 1-1-2012
Did this all on heavy drinking and 2 hour nap
Bench Press (wide grip)
225x3
Bench Press (vs Chains/wide grip)
185 x4chains(+90lbs@top)x3
185 x6chains(+130lbs@top)x3
Axle Strict Press
235x2(+1pushpress)
255x2(+1pushpress) *pr
Axle Push Press
280x1 (*just missed a second rep)
Axle Push Press vs Chains
210 x6chains(+130@top) x3misses at lockout
210 x6chains(+130@top) x1 +5second hold *PR!
160 x x6chains(+130@top) x6 (just missed a 7th) *PR!
Incline T-Grip Barbell Bench Press
145x10
235x5
285x1
145x20
Paused Reverse Grip Bench Press
135x10
185x10
Incline DB flyes
25x30
+Rear delt flyes
20x20 +3sec hold
Rotator cuff training
Wednesday 1-2-2013
Squats (+knee wraps- low as I can go)
485x5x2sets *PR
Rack Pulls
605
660x3 *PR
Yoke
460 backwards/forwards
640
640+Duck Walk (270lbs)
Pump training and secret assistance work.
Trust me this training seemed short but it took a day in a hyperbolic chamber.
Saturday 1-5-2013
Log C&P
Worked up to
288x1! (+hold at top, took 2 attempts but I got it!) PR!
Circus DB (alternating left and right arms)
worked up to a bunch of missed on lock out(couldn't hold it) with 147lbs
Deadlift Singles (short rest)
545
565 x2sets
585 x2sets
Stones to platform
360
400lbs+ x 2/3 attempts of to the knees. Couldn't lap Abdominal's are still not strong enough. Need to just keep getting stronger and attack it when I am fresh.
Did a lot of captain kirk shrugs and yates rows and a bunch of random training. I am as ready as I will ever be. Bring it on Bigg Dogg Strongg!
Wednesday 1-9-2013
90minutes of super deep tissue sports/thai massage. I was laughing like a baby. And by laughing I mean suppressing tears.
Wednesday 1-16-2013
Squat (olympic shoes, knee wraps and light belt) low as I can go
465
505*pr for oly shoes, came up light but I still felt banged up*
Front Squat (oly grip) w/slight pause
315
Reverse Grip Push Press
225
Push Press
225
1arm standing db press
50lbs x8/8/15 (each arm)
Other light deload stuff.
SAT 1-19-2013
Log Clean
288
Log Clean and Press
266x3x2sets
Deadlift
SUMO wide stance
485
Conventional
551
Zercher Yoke walks (for Conan's Wheel)
460x60ft
Zercher Yoke picks (for Conan's Wheel)
640+5 second hold
820...miss, broke it off the ground crooked just to have it fall and bruise my forearms
Coan Rows
275x8
Paused Bench Press
315
-Other light stuff, was supposed to deload and this wasn't it.
Monday 1-21-2013
Bench Press (feet on bench& off floor/slight pauses)
315x3
Narrow Frup bench Press
275x5
Incline Bench Press
265x10
my sorry excuse for a deload by adding an extra training day. Mondays -Wednesdays and Saturdays from now until my meet.
Wednesday 1-23-2013
Coming across some very hard and painful situations I have to choose from...
Squats
515x3
520x3
Axle Push Press VS chains
212x(80-100lbs of chain/292-302lbs @top)
257x(80-100lbs of chain/337-357lbs @top)*pr
Axle Strict Press
255x2 *ties a pr*
Axle Front Squat
Oly grip/Cross grip
335x2-1(almost lost it on the cross grip, axle was on my neck entire time and almost made me black out, have huge red mark from shoulder to shoulder)
Heavy (racked) Lat Pull Downs (wide & close grip)/ seated cg cable rows
Yates Axle Rows
255x5*brutal
Fat Grip 1arm DB press (both sides)
50x12
65x10
80x8
Sit ups on decline bench
bw/x 20
Bunch of other painful assistance work.
Saturday 1-26-2013
Deadlifts
635 with pause (easy lift got stuck on my shorts but no biggie)
Log Clean and Press
288 (went up decent, first time getting on the first try because of a misload thinking the 10kg bumpers were 5kg. 300 coming real soon)
Stones
400lbs+24 inch x few misses (FUCKING BABY OIL dumped open all over my tape and used it anyway like an asshole just so it wouldn't be a waste. Tape was peeling off every attempt pulled a slight little tendon in my forearm so called it aday. Fear is gone and I know it will come. Think its time for some spartan sleeves.
Farmers Walk
*backwards 220 x60ft in 15 seconds
320x5ft *pr, left arm grip was bad from forearm so I just didn't go through with the walk. Shut down.
Monday 1-28-2013
Bench Press (feet on bench/off floor)
325x2*pr
335x1.5*pr
Close Grip Paused Bench Press
275x3
Incline Paused Bench Press
275x3
Floor Press (slight pause)
315x2
Decline Bench Press
285x8
Hip, Shoulder and other body mobility work + stretching = 30 minutes.
Wednesday 1-30-2013
45 minutes massages - quick adjustments. Big lifting tonight. Plan on moving some weight.
Squats (Knee wraps)
525x3
530x3*pr?
Romanian Rack Pulls
680x2 +hold *pr
Axle Push Press VS Chaos Chains(used a band to extend the chains)
267 (+80-90lbs of chains 347-377 @top)x2missed at lockout
257 (+80-90lbs of chains 337-347 @top)
*Bands made this very hard since the chains were wobbling back and forth
Zydundras (Seated Axle Strict Presses)
212 x1.5 *first time doing these in a while, almost fell back with it haha
Yates Rows
315x8
Kirk Shrugs (+straps)
335x8
45minutes of mobility work and stretching
Did this all on heavy drinking and 2 hour nap
Bench Press (wide grip)
225x3
Bench Press (vs Chains/wide grip)
185 x4chains(+90lbs@top)x3
185 x6chains(+130lbs@top)x3
Axle Strict Press
235x2(+1pushpress)
255x2(+1pushpress) *pr
Axle Push Press
280x1 (*just missed a second rep)
Axle Push Press vs Chains
210 x6chains(+130@top) x3misses at lockout
210 x6chains(+130@top) x1 +5second hold *PR!
160 x x6chains(+130@top) x6 (just missed a 7th) *PR!
Incline T-Grip Barbell Bench Press
145x10
235x5
285x1
145x20
Paused Reverse Grip Bench Press
135x10
185x10
Incline DB flyes
25x30
+Rear delt flyes
20x20 +3sec hold
Rotator cuff training
Wednesday 1-2-2013
Squats (+knee wraps- low as I can go)
485x5x2sets *PR
Rack Pulls
605
660x3 *PR
Yoke
460 backwards/forwards
640
640+Duck Walk (270lbs)
Pump training and secret assistance work.
Trust me this training seemed short but it took a day in a hyperbolic chamber.
Saturday 1-5-2013
Log C&P
Worked up to
288x1! (+hold at top, took 2 attempts but I got it!) PR!
Circus DB (alternating left and right arms)
worked up to a bunch of missed on lock out(couldn't hold it) with 147lbs
Deadlift Singles (short rest)
545
565 x2sets
585 x2sets
Stones to platform
360
400lbs+ x 2/3 attempts of to the knees. Couldn't lap Abdominal's are still not strong enough. Need to just keep getting stronger and attack it when I am fresh.
Did a lot of captain kirk shrugs and yates rows and a bunch of random training. I am as ready as I will ever be. Bring it on Bigg Dogg Strongg!
Wednesday 1-9-2013
90minutes of super deep tissue sports/thai massage. I was laughing like a baby. And by laughing I mean suppressing tears.
Wednesday 1-16-2013
Squat (olympic shoes, knee wraps and light belt) low as I can go
465
505*pr for oly shoes, came up light but I still felt banged up*
Front Squat (oly grip) w/slight pause
315
Reverse Grip Push Press
225
Push Press
225
1arm standing db press
50lbs x8/8/15 (each arm)
Other light deload stuff.
SAT 1-19-2013
Log Clean
288
Log Clean and Press
266x3x2sets
Deadlift
SUMO wide stance
485
Conventional
551
Zercher Yoke walks (for Conan's Wheel)
460x60ft
Zercher Yoke picks (for Conan's Wheel)
640+5 second hold
820...miss, broke it off the ground crooked just to have it fall and bruise my forearms
Coan Rows
275x8
Paused Bench Press
315
-Other light stuff, was supposed to deload and this wasn't it.
Monday 1-21-2013
Bench Press (feet on bench& off floor/slight pauses)
315x3
Narrow Frup bench Press
275x5
Incline Bench Press
265x10
my sorry excuse for a deload by adding an extra training day. Mondays -Wednesdays and Saturdays from now until my meet.
Wednesday 1-23-2013
Coming across some very hard and painful situations I have to choose from...
Squats
515x3
520x3
Axle Push Press VS chains
212x(80-100lbs of chain/292-302lbs @top)
257x(80-100lbs of chain/337-357lbs @top)*pr
Axle Strict Press
255x2 *ties a pr*
Axle Front Squat
Oly grip/Cross grip
335x2-1(almost lost it on the cross grip, axle was on my neck entire time and almost made me black out, have huge red mark from shoulder to shoulder)
Heavy (racked) Lat Pull Downs (wide & close grip)/ seated cg cable rows
Yates Axle Rows
255x5*brutal
Fat Grip 1arm DB press (both sides)
50x12
65x10
80x8
Sit ups on decline bench
bw/x 20
Bunch of other painful assistance work.
Saturday 1-26-2013
Deadlifts
635 with pause (easy lift got stuck on my shorts but no biggie)
Log Clean and Press
288 (went up decent, first time getting on the first try because of a misload thinking the 10kg bumpers were 5kg. 300 coming real soon)
Stones
400lbs+24 inch x few misses (FUCKING BABY OIL dumped open all over my tape and used it anyway like an asshole just so it wouldn't be a waste. Tape was peeling off every attempt pulled a slight little tendon in my forearm so called it aday. Fear is gone and I know it will come. Think its time for some spartan sleeves.
Farmers Walk
*backwards 220 x60ft in 15 seconds
320x5ft *pr, left arm grip was bad from forearm so I just didn't go through with the walk. Shut down.
Monday 1-28-2013
Bench Press (feet on bench/off floor)
325x2*pr
335x1.5*pr
Close Grip Paused Bench Press
275x3
Incline Paused Bench Press
275x3
Floor Press (slight pause)
315x2
Decline Bench Press
285x8
Hip, Shoulder and other body mobility work + stretching = 30 minutes.
Wednesday 1-30-2013
45 minutes massages - quick adjustments. Big lifting tonight. Plan on moving some weight.
Squats (Knee wraps)
525x3
530x3*pr?
Romanian Rack Pulls
680x2 +hold *pr
Axle Push Press VS Chaos Chains(used a band to extend the chains)
267 (+80-90lbs of chains 347-377 @top)x2missed at lockout
257 (+80-90lbs of chains 337-347 @top)
*Bands made this very hard since the chains were wobbling back and forth
Zydundras (Seated Axle Strict Presses)
212 x1.5 *first time doing these in a while, almost fell back with it haha
Yates Rows
315x8
Kirk Shrugs (+straps)
335x8
45minutes of mobility work and stretching
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