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