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