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Sunday September 2 2012
Narrow Grip Bench Press
315x3
Slingshot NG Bench Press
315x10
Slingshot Medium Grip Bench Press
315x9
Special secret assistance exercises
Jacobs Ladders
x30sec,1minute,90sec
Arc Trainer
x10minutes
315x3
Slingshot NG Bench Press
315x10
Slingshot Medium Grip Bench Press
315x9
Special secret assistance exercises
Jacobs Ladders
x30sec,1minute,90sec
Arc Trainer
x10minutes
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Tuesday September 4 2012
Front Squats (Olympic grip)
405x1
435x1*Smoke Show PR, have nice bar bites on my boulder-shoulders.
Deadlift
405x2
495x1
545x1
Axle Bench Press
320x3 *pr
Axle Bench Press (feet on bench)
250x10
Jacobs Ladder
60secs,60secs
Stair Master
3minutes heavy resistance
Concept 2 Rower
5minutes non-stop viking rowing
other super secret special assistance work
405x1
435x1*Smoke Show PR, have nice bar bites on my boulder-shoulders.
Deadlift
405x2
495x1
545x1
Axle Bench Press
320x3 *pr
Axle Bench Press (feet on bench)
250x10
Jacobs Ladder
60secs,60secs
Stair Master
3minutes heavy resistance
Concept 2 Rower
5minutes non-stop viking rowing
other super secret special assistance work
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Friday Sept 7
Squats (perfect form and bucket busters)
135/225/275/315/365x5 (warm ups)
415x5 (x2sets)
Paused Bench Press (wide/competition grip)
275x5 (x2sets)
Romanian Rack Pulls
495x5,545x3,605x2
Reverse Grip/Thumbless Grip/BTN - Strict Press
135lbs x3/3/3
Secret Assistance work - Minimal
Jacobs Ladder x 1minute
Elliptical High Incline/Resistance x4minutes
Arc Trainer High Incline/Resistance x5minutes
135/225/275/315/365x5 (warm ups)
415x5 (x2sets)
Paused Bench Press (wide/competition grip)
275x5 (x2sets)
Romanian Rack Pulls
495x5,545x3,605x2
Reverse Grip/Thumbless Grip/BTN - Strict Press
135lbs x3/3/3
Secret Assistance work - Minimal
Jacobs Ladder x 1minute
Elliptical High Incline/Resistance x4minutes
Arc Trainer High Incline/Resistance x5minutes
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Sunday Sept 9 2012
Reverse Grip Incline Bench Press w/pause
225x5
275x1...very very messy
275x1 Smokeshow pr second time is a charm
Barbell Rows(strict)
worked up to 260lbs x 6 *pr since I don't do these
Weighted Dips
+50lbs x 8reps
+75lbs x 5reps *possible pr at this body weight (260-265)
Db Biceps Curls
50x10
Jacobs Ladder x 1minutes
Elliptical(backwards) x4minutes
Stationary bike x5minutes
Concept 2 rower x5minutes
Some other super secret assistance movements.
225x5
275x1...very very messy
275x1 Smokeshow pr second time is a charm
Barbell Rows(strict)
worked up to 260lbs x 6 *pr since I don't do these
Weighted Dips
+50lbs x 8reps
+75lbs x 5reps *possible pr at this body weight (260-265)
Db Biceps Curls
50x10
Jacobs Ladder x 1minutes
Elliptical(backwards) x4minutes
Stationary bike x5minutes
Concept 2 rower x5minutes
Some other super secret assistance movements.
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Tuesday Sept. 11 2012
Deadlift (Singles) 30-60seconds rest between sets
475 (x5sets)
Deficit Barbell Rows
225x5x5
Axle Bench Press(feet on bench) Negatives and Pauses
250x8* Lactic acid build up like crazy
Reverse Grip/BTN Grip/Thumbless Grip - Strict Press
135x 3/3/3
Super secret and boring assistance work
Jacobs Ladder 1minute
Arc Trainer 5minutes
Stair Master 4minutes
475 (x5sets)
Deficit Barbell Rows
225x5x5
Axle Bench Press(feet on bench) Negatives and Pauses
250x8* Lactic acid build up like crazy
Reverse Grip/BTN Grip/Thumbless Grip - Strict Press
135x 3/3/3
Super secret and boring assistance work
Jacobs Ladder 1minute
Arc Trainer 5minutes
Stair Master 4minutes
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Friday Sept. 14 2012
Squats
435x5 (x2sets)
Strict Press
225x3
245x1PR
255xmissx2 @top of the head, was wearing my new awesome converse weapons and lost balance twice. Next time wrassling shoes.
Bench Press (too burnt out to pause)
295x5 (x2sets)
Romanian Rack Pulls (from below knee)
495x5
585x2
Super Secret assistance lifts
Jacobs Ladder 1minute
Elliptical high incline and resistance x 4minutes
Really beat up from work, lack of sleep and trying so many new movements. Barbell rows will be done (from floor and deficit) on they squat days, on my sunday whatever I want days I am only doing cardio and db movements for small body parts.
435x5 (x2sets)
Strict Press
225x3
245x1PR
255xmissx2 @top of the head, was wearing my new awesome converse weapons and lost balance twice. Next time wrassling shoes.
Bench Press (too burnt out to pause)
295x5 (x2sets)
Romanian Rack Pulls (from below knee)
495x5
585x2
Super Secret assistance lifts
Jacobs Ladder 1minute
Elliptical high incline and resistance x 4minutes
Really beat up from work, lack of sleep and trying so many new movements. Barbell rows will be done (from floor and deficit) on they squat days, on my sunday whatever I want days I am only doing cardio and db movements for small body parts.
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Sunday Sept. 16 2012
Leg Press (Wide Toes out stance like my squats)
Reps 5-8 range Depth = Parallel-focus on hamstrings, support = knee sleeves
670
760
850
940
1030
drop set to 670
Lying leg curls - standing leg curls and other hamstring/calve work
T-Grip Barbell Hammer Curls
95x5
105x5
115x5
125x5
Barbell Strict Curls
95x3
115x3
135x3
Barbell Power Curls
155x3
185x3
205x3
drop set to strict curls 135x5
Jacobs ladder x 1minute
Elliptical x9minutes
Stationary Bike x5minutes
Stair Step Climber x6minutes
Hand/Arm pedal machine x4minutes
Concept 2 rower x5 minutes
Some other super secret assistance movements
Reps 5-8 range Depth = Parallel-focus on hamstrings, support = knee sleeves
670
760
850
940
1030
drop set to 670
Lying leg curls - standing leg curls and other hamstring/calve work
T-Grip Barbell Hammer Curls
95x5
105x5
115x5
125x5
Barbell Strict Curls
95x3
115x3
135x3
Barbell Power Curls
155x3
185x3
205x3
drop set to strict curls 135x5
Jacobs ladder x 1minute
Elliptical x9minutes
Stationary Bike x5minutes
Stair Step Climber x6minutes
Hand/Arm pedal machine x4minutes
Concept 2 rower x5 minutes
Some other super secret assistance movements
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Tuesday Sept 18 2012
Strict Press
235x2 *PR
255x1 *PR! (VENGEANCE WAS MINE)
Zombie (No Hands-Front) Squat
385x2 *PR (smashed the rack and still hit depth and a double)
415x1 *PR! (little shakey but smoked it very clean and upright)
Deadlift
455-495
565x1 (Smoke show)
Bench Press feet on bench
245x8 (freaking exhausted by now)
super secret assistance work
1minute jacobs ladder
4minutes arc trainer
5minutes elliptical
235x2 *PR
255x1 *PR! (VENGEANCE WAS MINE)
Zombie (No Hands-Front) Squat
385x2 *PR (smashed the rack and still hit depth and a double)
415x1 *PR! (little shakey but smoked it very clean and upright)
Deadlift
455-495
565x1 (Smoke show)
Bench Press feet on bench
245x8 (freaking exhausted by now)
super secret assistance work
1minute jacobs ladder
4minutes arc trainer
5minutes elliptical
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Friday Sept 21 2012
Squats
455x5 (x2sets) Upright bucket busters
Romanian Rack pulls
615x3*pr
Deficit barbell rows
235x5 (x5sets) pr
Bench Press
305x5 (x2sets)
Super secret assistance work
1minute Jacobs Ladder
3minutes incline treadmill
5minutes elliptical
5minutes arc trainer
455x5 (x2sets) Upright bucket busters
Romanian Rack pulls
615x3*pr
Deficit barbell rows
235x5 (x5sets) pr
Bench Press
305x5 (x2sets)
Super secret assistance work
1minute Jacobs Ladder
3minutes incline treadmill
5minutes elliptical
5minutes arc trainer
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Tuesday Sept 25 2012
Strict Press
245x2 *PR!
265x1 *PR!!!
Deadlifts (*30-60seconds rest between sets)
495x1 x5sets*
Barbell Rows
275x5 x5sets PR!!!
Leg press Wide and High Stance 780x5 with pauses for hammy activation
Bench Press (feet up)
245x8
Beat up today, still healing up from a crazy week so cardio resumes friday.
245x2 *PR!
265x1 *PR!!!
Deadlifts (*30-60seconds rest between sets)
495x1 x5sets*
Barbell Rows
275x5 x5sets PR!!!
Leg press Wide and High Stance 780x5 with pauses for hammy activation
Bench Press (feet up)
245x8
Beat up today, still healing up from a crazy week so cardio resumes friday.
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Friday Sept 28 2012
Squat
475x5 (x2sets) PR!
Romanian Rack Pulls (below knee/mid shin)
595x5 *Pr
Bench Press
315x5 (x2sets)
Super Wide (far as my arms go) Pull ups
bw/x 3 x 2(sets)
bw/x 5*pr
Underhand Grip Pull ups
bw/x 8
Secret assistance exercises
15minutes or so of random HITT machine cardio.
475x5 (x2sets) PR!
Romanian Rack Pulls (below knee/mid shin)
595x5 *Pr
Bench Press
315x5 (x2sets)
Super Wide (far as my arms go) Pull ups
bw/x 3 x 2(sets)
bw/x 5*pr
Underhand Grip Pull ups
bw/x 8
Secret assistance exercises
15minutes or so of random HITT machine cardio.
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