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...