Training - May 2012

Tuesday May 1 2012
 

Wide Bench Press (feet on bench/off floor)
195x10x2sets

Incline Log Press
230x8(paused)
180x25*whew good cardio

Narrow Bench Press (paused)
235x4x2sets, 235x8

Db Incline Flies
25x12x4sets

Flat Db Flies
20x15x5sets

Ez Bar Curls (assuming bar weighs 20lbs)
45x10/65x10/
75x10
95x10
115x6
95x10
75x10

Situps
20-20-12

Hanging Knee Raises (criss crossed)
bw x 10/10

Felt great, definitely left some in the tank even though i am still sore and strained from my prior training.

-------------------------

Thursday 05-03-2012
 

Scap Lat Pull Ups (neutral grip)
bw/x8/8/8
Wide Pull Ups
bw/4/4
Scaps/Lats
bw/8/8

Trap Bar Deadlift
495
545
595*slip of grip but locked the hips
605+5sec holds

Close Grip seated cable rows-
160x10
200x10
260x8

Farmers Walk
120lbs x360ftish with 6 turns *pr
into 100lbs keg carry x 120ft
into farmer's walk 120x60ft sprint

Sandbag Carry
150lbs x 200ft

Straight arm Seated db rear delt raises
10lbs x 20 /15lbs x 10 front raises/ 10lbsx 20

Face Pulls/Cable hammer drag curls

-----------------------

Sunday May 6 2012
 

BTN Push Press
255x1
275x1
290x1 *PR!
300xMiss (it will come soon enough)

Front Squats
365x2 (Buried both PR!)

Back Squats (Wide Stand Ass to Calves)
405x5
425x5

Bench Press
275x5x2sets
Slingshot Bench Press
305x8,11.5
Slingshot Dips
bwx40

Incline Chest Press
1plate x20,2plates x12, 3plates x8

Db PullOvers
20x20
30x20
40x15
50x15

Yoke Walks x 60ft
450
540
630

Obliques and Leg Raises (assortment for pump)
hypers x 20reps
and some other movements for pump... too tired to list them all.

-------------------------

Tuesday May 8 2012
 

Very Wide Grip Bench Press (feet on bench)
195x10x2sets

Paused Incline Bench Press
225x5x2sets

Narrow Grip Paused Bench Press
245x5x2sets

Lat Scap Pull ups x5
Neutral Grip Pull ups x5

Db Incline Flyes
25lbs x15x4sets

Db Flat Flyes
20lbs x20x4sets

Ez-Curl Bar curls
75lbs x8x5sets

Situps
27-15-15-15

Knee Raises
16-20

Obliques Side raises
15lbs x100 (50/50)
10lbs x100 (50/50)
10lbs x50 (25/25)x3sets

Hussafelt Grip Sandbag Carry (no belt this entire session)
160lbs x220ftish
Sandbag Carry
160lbs x180ftisg

------------------------

Thursday May 10 2012
 

Pull up assortments totaling 15reps

DB Rows
100x10
110x10
120x10

Close Grip Tbar Row
1/2/3/4/5plates x10
6plates x8/12

Deadlifts
463x1
529x1 +5second hold
540x1 +5second hold
445x5 (no belt)

Arnold DB curls
20x15
25x12
30x10
35x8
40x10

Obliques Db side raises
10lbs x100/50/50/200

40lbs Mini Barbell Pullovers x20x4sets

Wide Grip Lat pulldowns and cG seated cable rows

Pretty beat up,especially my core. Saturday some pressing and Sunday some more Squat, Light Yoke, Light Farmers, etc...

------------------------

Saturday May 12 2012
 

Sort of Deload:

Reverse Grip Push Press
185x1
Strict Press
185x1

Bench Press
285lbs x5x2sets

SlingShot Bench Press
315x6, 9.5repsPR

Incline Chest press
4platesx1(each side)
4plates&quarterx1 (each side)
5plates (each side) x1 PR

------------------------------

Monday May 14 2012
 

UGh Hate mondays had to use the shitty squat rack,totally was late to the gym and unprepared but whatever, was in and out. Did 10lbs more then planned too.

Squats (in shitty stupid rack)
445x5
*was only supposed to go to 435 but w.e felt easy all things considered*

(No Belt)Deficit Deadlifts VS Quaded Monster Minis on Jumpstrech
100lbs +255ishlbs of tensions x 5sets of 3reps (switch grip)
x10 (5regular switch grip, 5 reg grip stiff leg)
x5stiff legged

-Done and deloaded.

----------------------------

Wednesday May(5) 16 2012
Distressing Deload:

Wide Grip Bench Press(feet on bench/off floor)
205x10x2sets
Incline Paused Bench (wider grip than normal)
235x5x2sets
NG Bench Press
255x5x2sets

Super Set of Incline Db Flyes and Flat Db Flyes
20lbsx20 + 25lbsx15 x3 sets

1set of lat/scap pull ups - 7reps

----------------------------

Friday May 18 2012
 

Farmers walks
210lbsx60ft Approx
260bsx60ft Approx x2sets
300lbsx40ft Approx then straps and finished the other 20ft *pr
260bsx60ft Approx for good measure

Yoke walk
360x120ft ish
360x30 backwards/30ft fowards
450x120ft ish
450x30 backwards/30ft fowards

Called it a day. DELOAD. p.s. I go to a gym, not a shit-lift-center

------------------------------

Saturday May 19-2012
 

Bench Press
295x3x2

SLINGSHOT-Bench Press
325x10PR
315x3
365x2.9PR

Reverse Band Bench Press w/Slingshot
325x3
375x3
415x3
475x3 YEAH BUDDY easy breezy. Going to move 4wheels with my slingy soon on the regular bench.

Crossfit stuff with 135lbs x 10 zombie front squats.

db pull overs/flyes
flat 30x30 -20x30
incline 30x20 - 20x20

--------------------------

---

Sunday May 21 2012
 

Zombie Squats (Beltless)
225x11*Pr (lost count good thing it was on video)

Front Squats (Oly Grip)
315x5*Pr easy

Back Squats
435x5

Sit ups
bwx20x3sets

Side bends x200(each side total)
Db arm curls xpump

--------------------------------

Tuesday May 22 2012
50lbs Keg Swings overhead x30-40reps

Tire flips with 750-800lbs tire 20ish+

Calves,calves, calves. Tomorrow Bench and Assistance work.

---------------------------------

Wednesday May 23 2012
 

Bench Press wide grip feet on bench
205x10x2sets

Incline Bench Press
245x10

NG Bench Press
265x5x2sets

BigEzBarCurls
95lbs x8x4sets

Scap Lat pull ups total of 15

(Straight arm) Incline DB Flyes + Flat DB Flyes
20x15 + 25x12 x2sets

Sit ups
20x2sets
Hanging knee raises
10x2sets

Good to go. Deadlifts and Farmers Friday.

---------------------------

Friday May 25 2012
 

Switch Grip Deadlifts
555x1x2sets (pr for this grip)

Farmers Walk
120x240 (4turns)
120x120 (forwards then backwards)

Called it a day, DELOAD.

---------------------------

Saturday May 26
 

Push Press
225
275x2.5 (near miss on 3rd)
295x4near misses but all reps over head (nice pump set)
If I had my elbow sleeves with me I would have owned these weights.

Bench Press (WIDE)
305x5x2sets
Sling shot
345x1
385x1(bro bench, sling shot missed grooved w.e pr)

Random Db curls and Presses

-----------------------------

Tuesday May 29 2012
 

Back Squats
405x5
455x5

Zombie Squats (moving Yoke to Friday with Farmers and Speed Deads)
315x3*PR
345x1*PR
& THEY WERE BUCKET BUSTERS!

-----------------------------

Wednesday May 31 2012
 

Very Wide Grip Bench Press
205x10x2sets

Incline Bench Press
255x5x2sets

Narrow Grip Bench Press
275x5x2sets

Close Neutral Grip Pull ups x9 Pr
Wide Pull ups x7

Db Incline Flyes
20lbs x 20/30

Db Flat Flyes
25lbs x15/25

ObliquesSide Raises
15lbs x100reps each side

Situps
20-35*Pr

Cable Machine Pump
DB Hammer/Biceps Curls
Few reps of 100lbs 1arm DB swings into high pulls.

 

Jume Training will be posted at the end of June along with my June Training Video. To see my timely updates check out my training log on Muscleandbrawn.com

 

http://muscleandbrawn.com/forums/training-logs/1115-epic-gilgamesh-bodybygammas-log.html

 

Just hit the Last Button

Training - April 2012

Tuesday April 03 2012
 Speed Bench Press (Feet on bench/off floor)
195x5x4sets

Paused Incline Bench Press
185x10x2sets

Paused NarrowGrip Bench Press
195x5x4sets

HookGrip(lefthand)DblOvrhnd(righthand)[hybrid] Pendlay rows
95x15x4sets

Scap Pull Ups (wide dbl overhand/neutral grip)
5/5/5

Arm Wrestler Curls
30x10x6sets (each arm)

ReverseGrip Triceps Push Downs/Tri-Lats pullovers
10x3sets/12x3sets

Lat Pull Downs
machine x 10x3sets

DB Slight Incline Flyes
20x15
25x12
30x10
38x8
25x20

DB Rear Delt Raises
20x10x2sets
15x12x3sets

DB Hammer curls
20x10
25x10
30x10
35x12

Situps slight decline
10/12/15/10/10

Keg Swings
100lbs x5x2sets

Upright Keg Carry
100lbs x300+ft

Worked 3pm to 11pm rushed to the gym, no time for sleep, onward to a double shift 7am to 11pm, worked sunday but got very good sleep last couple of days so its time to dig deep into the reserves.

----------------------------------------

Saturday April 7 2012
 

Push Press/Behind the Neck Push Press
225x1/1
245x1/1
265x1/1(*5lbs pr)
BTN Push Press
275x1(15lbs pr)
285x1(25lbs pr)

Front Squats (Olympic Grip &ATG)
335x3 (Pr)

Back Squats
335x5x4sets

Bench Press
225x5x4sets

Sumo Deadlift/Conventional Deadlift
405x1/1

Keg Clean and Strict Press
100lbs x1

Stone Shouldering
150lbs x left & right

Db snatches/1arm presses/incline db flyes & db curls x pump etc...

---------------------------------

SOMEWHERE BETWEEN THAT SAT AND THIS WEDNESDAY 11 

Speed Bench Press (Feet on bench/off floor)
205x10x2sets

Paused Incline Bench Press
185x5x4sets

NarrowGrip Bench Press
205x5x2sets

Paused NarrowGrip Bench Press
185x5x2sets

Pull Ups (Neutral Grip)
5/4/4/3

Arm Wrestler Curls
25x8x4sets (each arm)

Situps
10/10/10/10

ReverseGrip Triceps Push Downs/Tri-Lats pullovers
10x3sets/12x3sets

DB Flyes
20x15
25x12
30x10
20x15
25x20

DB Rear Delt Raises
20x8x2sets
15x10x3sets
Single Arm Db Rear Delts *both* 15x10

Db Pullovers
20x8x4sets

Hanging Knee raise and hold

DB Hammer curls
20x10
25x10
30x20
-------------------------

Wednesday April 11 2012
 

Turn your Retardatio in to Smardio!
YOKE Sprints 450lbs x160fts/80ftslow/80ftfast

Farmers Sprints 120lbs(each hand) x120ftx3sets(last 1smoke show speed)

Sandbag Carry 150lbsx120ft/ 150lbx350ft hussfelt stone grip

KegStiff Legged Deads/Shrugs 160lbs x 8x3sets

Keg Bradford Press (in front then behind the neck) 50lbs x3/3x3sets

--------------------------------

Saturday April 14 2012
 

Wore my olympic shoes the whole training session

Strict Press/ Reverse Grip PushPress
185x1/1
205x1/1
230x/2*Pr(5lbs and 1rep)
245x/1PR (20lbs)
255x/miss(2) *Big jump and warn out but pretty close.

Squat (ATG)
385x8x2sets

Bench Press
245x10x2sets

Deadlift (harder with oly shoes)
495x2 x2sets
495x4singles

3inch Sumo Deadlifts
315x4x4

Bradford Press
Backx4
Frontx10

Keg Clean and Press 100lbs

Stone clean and partial press 150lbs

-----------------------------------------

Monday April 16 2012
 

Speed Bench Press (Feet on bench/off floor)
225x5x4sets

Paused Incline Bench Press
185x8x2sets

(Slow)NarrowGrip Bench Press
185x8x2sets

DB Slight Incline Flyes
20x15
25x12
30x10
35x8
20x20
*Standing pec dec sets in between*

DB seated Arnold Presses
30x8x4sets
+
Seated DB Rear Delt Raises
15x10x4sets

Cambered bar bench press for blood flow/cable crossovers/etc

--------------------------------------------

Tuesday April 17 2012
 

My mature muscle mass is coming in very well. After 3 months of consistent Strongman Cardio and assistance work I will prob be in the 248-255 range and look better than when I was 235ish.

Tuesday April 17 2012
Yoke Walk
450x60
500x60
550x60

Stone Press
150lbs x1

Farmers Walk
(Figure 8's)120lbs x 180+ft 3 turns x 2sets
SPEED SET 120x120x1 (2turns)

Snatch Grip Pendlay Row
111x10x4sets

Arm Wreslter Curls (No Wrist wraps/stric wrist curls)
25x 10/8x3sets

Sit ups
10/10/10/15

Repition Method Pump

Lat Pull Downs (Front/BTN)
Reverse/reg Grip Triceps Pushdowns
Reverse/reg Grip curls (on cable machine)
Chest Press machines (flat/decline/incline)
-----------------------------------------------

April 20 2012 (Overnight into 4-21 training)
 

(Equips olyshoes)
Behind the neck push press
225x1

Push Press 225x1
255x1
275x1
290xnear miss x2*

Front Squats
355x3 (PR closest pr prior would be 345x2, very happy with this)

Back Squats
355x4x4

Bench Press
255x4x4

Relay Sandbag carries with gym buddy, at least 7 sets back and forth prob more.

6inch rack deadlifts (switch grip and chucks)
365x4x4

light keg&farmers for one good run each
*felt really beat up work has me do crazy things. 3pm to 11pm into 7am to 3pm so I didn't sleep in between, slept from 6pm to 9am, had a bday lunch with a friend went to work 3pm to 11pm and get called to do a 9am to 5pm today so once again I will need to bulk up on sleep when I get home tonight into sunday to function once again.

------------------------------

Sunday April 22 2012 (1am + training so its tech 4-23)
 

Birthday Bash Improtu gym session:

15-20minute walk through a storm

Yoke Walks (lots of warm ups with different grips and settings because im FUBARD)
500x60(high bar-hands on side bars)
450x60(high bar-hands on cross bar)
540x30(high bar-hands on side bars)
630x30(high bar-hands on side bars)
720x30(high bar-hands on side bars)
810x10ishft (High-Mid bar-Hands on sides then drop then on cross)
PR 820x5-9ishft(Low bar-hands on cross bar 2picks and drop)
Satisfied with the huge jump, was only going to do picks but said **** it happy birthday to me. If I set the bar(meaning height) lower and jump right in my sets with my cross bar grip, some knee wraps for the long pick(bottoms keep dragging on the floor) I will walk this son of a bitch 60ft.

Leg Press (worked up to 800lbs ish ? 3 reps slow and low, nice and wide.
Reverse Hypers, Leg Curls, Calves other shit.

-----------------------------------------------

 

DB Sandbag Press(exactly what it sounds db's with sandbag on top)
Total weight of sand bag 60lbs estimate, prob 80lbs but w.e its weight.
60+40/80/100/140/160/180/200x3 (almost 4 on top set)
So that was 70lbs Db in each hand + the 60lbs (prob 80) sandbag =200lbs, which I blew out my left tendon a bit since I was curling the db's to get the sandbag on top, needed a spot from a gym bud to toss the sandbag on the last set.

Wide Bench Press (feet on bench) 195x10x2sets
Paused Incline Bench Press 205x4x4sets
Paused/Controlled NG Bench press 225x4x4sets
Db deep stretch flies (slight incline) 20x15x3sets
Db deep stretch flies (flat) 25x12x3sets
SitUps- 10/10/15/10/10/12
EzBar Curls/Triceps standing extension press 75x8x3sets
DB Arm Wrestler Curls 30x8x3sets
Db arnold press 30x8x3sets
Cable Forearm/lat/triceps rehab

Over-trained probably.Under-rested definitely.PR on a new movement i created (DB Sandbag press) totally worth it. Blue Lotion and Icing the inflamed tendon,gonna sleep with it lightly wrapped. Super Heavy Elbow Sleeves coming in, gonna order the super training multipurpose wrap for my forearms, maybe a sling shot too. Rest for 2 days then Rack Pulls and Farmers walks/ Strong cardio on Thursday.

Thursday April 26 2012
 

Lat-Scap Pullups (Not to aggravate my forearm tendons)
5/7/7/7/5/5/7

Close Grip Tbar Rows
3/4/5plates x5
5.5plates x5
4plates x8/5

Deadlift-Singles (no belt)
403
453
497

Rack Pulls
535x1x3sets
555x3 (+straps)
575x7 (+straps)

Farmers Walk
120lbs x180 (3turns)
120lbs x180 (2turns +put down/pick up sprint back)
120lbs x120 (1turn sprint set)

120lbs x60ft BACKWARDS/ 60ft (Fowards)

-----------------------------------------------

Saturday April 28 2012
 

Thick Loadable DB 1 arm (2hand clean) and Press -SINGLES-
Both arms
68
88
108
128(just missed the left-got it on the right, pr for this)
88x5 (on left only)
Bench Press
265x5x2sets
SlingShot BenchPRess
295x10
295x15!

Incline Chest PRess
3plates* x5
4plates* x4.5
*on each side

Sling Shot decline chest press
2plates x10
add plate mid set
3plates x20

Slingshot dips
bw/ x20x2sets

5sets of reverse grip triceps pushdowns xpump
inbetween sets ped deck vs pump

Squats and Yoke tomorrow

-------------------------------------

Sunday April 29 2012
 

Squats (Rehband Belt) ATG
385x5
405x5

Yoke (Rehband)
270/360x60ft
450x60
500x60
540x120ft
540x60 (switch grip)
540x60 (beltless)
540x60 (beltless)

Karlsen Flyes
10lbs (8-8sec hold-8) drop to 5lbs (8sec hold-8-8sec hold-8)

Rear Delt DB raises (seated)
15x10/18/25
10x18/20/20 (straight arm)

Db Pullovers
20x20
30x30
40x12
40x15
40x15

*All and all feel pretty good. Forearm/Tendons are at 60-70%, been using lots of mineral ice before the gym and that has been working well,just staying away from the the blue lotion until the weights are heavy again. Most likely Tuesday will be my Bench Day & Assist work. *

Training - March 2012

Sat March 3 2012 (forced deload day)
 

Front Squats
315x1
365x1
405x1 PR!!!
*Went deeper on this squat than any that have came before me, strained my lower back in the process, totally worth it, will upload a pic or video when I have time*

Bench Press Feet off floor/on bench
255x2
275x2
300x2 almost 3 but didn't want to strain my back any more.

Push Press + Behind the neck Push Press
135x1+1
185x1+1

Deadlifts Speed/Technique
315x9singles
365x1

Flat DB Flyes
20x20x2sets

Seated curls
20x20x2sets

Strict Stiff DBMuscle Snatches
70x1 each hand (once I get to 90lbs ill film it)

Farmers Pick
175each hand

Sit ups
10x2sets

Some other movements to put my back in place

-------------------------------------------------

Saturday March 10 2012
 

Clean and Push Press
221x1
243x1 (didn't want to continental so it took 2 attempts and still was a high pull into a muscle clean but was just toying around warming up so not bad)

Squats (walk out)
410x2
445 (misload forgot a 25 on the left side) still squatted it anyway
470x1
Reverse Light Band Squats (90ish assistance@bottom)
500x1
530x1
550x1

Reverse Doubled Light Band Deadlift (up to 180ish assistance@bottom)
500x1
590x1
620x1
640xBleh, legged locked and unlocked x1

Bench Press w/pause
275x1
315x1

Ng Bench Press
275x5

--------------------------------------

Wednesday into Thursday - March 14to15 2012
 

Overtraining, Overloading, Insanity! Not fully healed, not planned, not smart.

Reverse Heavy Band Squats (walk out)
405x1
455x1
495x1
545x1
565x1

Reverse Heavy Band Deadlifts
405x1
495x1
585x1
635xshady lockout, & another fail before lockout.
4inches x no avail, too burnt, grip and everything else was spent.

Dips x 5 shut down too sore
Pull Ups (narrow neutral grip) x5
Db Flies 20lbs x30
Hammer curls 40lbs x15
Incline (slight) Db flies 25lbs x25
Db curls 30lbs x18

Shoulder Triceps stretch movements

-Did a 15hour shift Wednesday, didn't sleep at all Tuesday, and still didn't catch up with my sleep, low and behold couldn't sleep tonight so I said screw it.

----------------------------------------------

Saturday March 24 2012 Training Meet
 

Squat
485
505 miss
505

Bench
320
pass
340 miss

Deadlift
570
600
615 robbed

Long story short meet was horribly run, overcrowded, shitty bias judging etc,

------------------------------------------------

Tuesday March 27 2012 Recovery
 

Starting a modified Ed Coan 14week split, where I mix and move some of the exercises and break some sets/reps for example turn 10x2 into 5x4.

Speed Bench Press (Wide Grip/Feet off Floor)
195x10x2sets

Incline Bench Press (Slight Pause)
185x5x4sets

Narrow Grip Bench Press (Slight Pause)
185x10x2sets

Lat Pull Downs(wide overhand-grip) with 150lbs
10x5sets

Arm Wrestler Curls
25lbs x12x5sets

Db Slight Incline Flyes
20x15
25x12
30x10
35x8
20x20

Db Rear Delt Raises
20x10x2sets
15x10x3sets

Db Hammer Curls
20x10
25x10
30x10
35x8

Situps (b/w)
10/12/10/10/10

Triceps Push Downsx3sets pump /LatScap Pull Downsx2sets pump

Friday March 30 2012
 

Squat
335x10x2sets
(this many reps smoked me 2nd time around so had to rack at 7 & reset)

Bench Press
225x10x2sets
(arched the 2nd set and went much smoother and faster)

Switch Grip Deadlifts
Sumo 405x5x2sets
Conventional 405x5x2sets

Pull Ups (Bodyweight)
CG DblOvrhd x5
Wide DblOvrhd x5
Chin ups x5
Neutral grip x5

situpsx10

hanging knee raise x 10second hold

50lbs db muscle stiff legged static muscle swings x5each arm
Left arm 50lbs db strict press x5

100lbs sandbag clean and press x1

50lbs sandbag 2hand clean and 1arm press x5(both)

(2) 50lbs sandbags (in each hand)clean any whatever way & press x1

100lbs keg bunch of clean practices and 1press with 10second hold @lockout

triceps pump action vs cables

----------------------------------------

 

Training - February 2012

Saturday Feb.4.2012
 

Front Squats
275x1
315x1
365x1
385x1

Back Squats (static ATG)
385x5

Squats(Mono Lift & Squat Bar)
325x1
375x1
425x1
(Reverse Mini Bands)
465(-40)x1

Deadlift (Switched Grip)
375x1
415x1
475x1

Rack Pulls Vs Dbl Minis (Switched Grip)
405x1
455x1
495x1
540x1 + 5seconds hold

Bench Press
275x1
315x1
330x1

Chin Ups(Underhand grip pull ups)
x7*pr

Wide Grip Pull ups (overhand)
x6

Close Grip Pull ups (overhand)
x5

Neutral Grip Pull ups
x5

(Full Range) Seated Barbell Shoulder Press
205x1
225x1
245x1*pr

--------------------------

Wednesday February 8 2012
 

15inch Box Squat (Safety Squat Bar) VS Average Bands (140lbs~)
95x3x3
135x3x3
185x2x2
225x3
245x2
275x1x3sets (415@top, felt heavy)

(slight incline) Db Bench Press
50x10
60x8
70x5
80x10

Incline Db Flyes
15x15
20x12
25x10x3sets

Db Rear Delt Raises
15x10x2sets
10x10x3sets

Db Curls
20x10
25x10
30x10
35x10
Hammer Curls
40x5
45x5
50x5

DB JM Press into DB Skull Crushers on Incline Bench
20x15
25x12
30x10
35x8

Situps on Decline Bench
10/12/15/15

Hyper Extensions 45degrees
10/15/20/25

Cable ROPE Lat Extensions, Triceps Push Downs, Hammer Curls PUMP SET

Bent Over DB Rear Delt Raises
25lbs x15

----------------------------------

Saturday Feb.11.2012
 

Reverse Average Band Good Mornings/Squat-Mornings(-120lbs~)
320x3
370x3
410x1
460x1
490x1
505x1
535x1
Pr City

Reverse Average Band Deadlifts Singles (-120lbs~)
Switch Grip
410
460
500
555
590
615+5seconds hold


Bench Press (feet on bench off floor)
225x3
255x1
290(lopsided more 10plate on left 5 on right)x4

Yellow Band Deficit Speed Pulls
140xBt(330lbs~)x1
230xBt(330lbs~)x1

Push Press
225x1
245x1
265x1
275x1

Behind the Neck Push Press
135x1
185x1
225x1

Wide Pulls ups x5

Close Grip Pull ups x5

Single Leg Calve raises on Hack Calf Machine xPUMP

--------------------------------

Thursday 2/16/2012
 

Front Squat
135/185/225/275
315
365
395 PR

Push Press
185x1
225x1
255x1

Behind the Neck Push Press
185x1
225x1
255x1 PR

Reverse (Light) Band (less than 90lbs assistance) Back Squat (walkout)
235x3/285x2/325x2
375x1
415x1
465x1
505x1
*Used the Squat Bar, thing does not set up well on my back

Speed Deadlifts
315x1x5sets

Reverse Hyper Extensions

--------------------------

Saturday February 18 2012
 

Giant Cambered Bar 13.5 Box Squat Vs Doubled Monster Mini Bands (120-150)
95+Btx3x3
135+Btx3x3
185+Btx3x3
225+Btx2x2
255+Btx2 (14inch Box)

Rack Pull (Singles) VS Doubled Monster Minis (60-120)
Switched Grip
405+BT
455+BT
495+BT
545+BT
Regular Grip
585+BT
605+BT
625+BT
635+BT
655+BT PR

Axle Bicep Curls
70x5
100x5

Strict Press
95x5
135x5
185x3

Db Flyes Flat Bench
45x10

+

Db Flyes Incline
25x20

--------------------------------------------

]Sunday Feb. 19. 2012 (really Saturday Night into Sunday) [/B]
Reverse Strong Band Pause Bench Press (120-130 assistance)
185x3
225x2
275x1
315x3
--------------------------------------------

Saturday February 25 2012
 

Reverse Average Band Squats
(WalkOut & Squat Bar, 120ish-lbs of band assistance)
410x1
465x1
505x1
535x1
555x1

Deadlifts VS chains (= C) Switched Grip until noted other wise
405x2
495x1
495+40C
495+80C
495+120C (Regular Grip)
495+160C (655@top) x bail out before lockout, got snagged on clothes
495+160C (655@top) x1 put on baby power, need to widen my grip/

Bench Press (flat back)
275x1
305x3

Behind the Neck Push Press
225x1
260x1 (pr)

Bradford Press (Strict press in front and behind the neck)
6 + 5 with 135

Reverse Grip Push Press
185x3
225x1

 

 

Training - 2011 Flash Back IPA NJ State Powerlifting Championships

Training - January 28th 2012 - Powerlifting Meet

Saturday RPS Jan 28 2012 Meet Write up
 

Not a good way to start of the new year.

Squat
500-No lift, bar rolled forward on my neck and I lost it
500-3whites
530- Just too burnt out from uncomfortable conditions.

Bench Press
320-No lift, Forgot about the new bench command
320-3whites, not shown, I smoked it
350-3whites

Deadlift
570-3whites smoke show
610-No lift, the bar twisted around and out of position
610-No lift, 1white light,...my left knee, locked, unlocked, relocked even though the bar never stopped moving up, and leverage wise my right leg is slightly longer than the left.

Anyways I still managed to take a JR and Men 242 Raw Am Classic 1st place(in both cross division), not that, stupid trophies or placings ever mattered to me. If they did I would have competed in the morning, and take best lifter, out of the womens, teens and juniors, but that is a cop out.

Training - January 2012

Saturday January 7, 2011
 

Squats Singles
405
455
475

Squats Vs Chains
405 (40)
405 (80)
445 (80)
475 (80) [555lbs @top]
--------
405 (120)
405 (160) [565lbs @top]


Bench Press vs Doubled Mini Bands
225+btx2
245+btx2
275+btx1
295+btx1 (should have taken a smaller jump, strained too hard on this)


Deficit Deadlifts Vs Yellow Heavy Bands (wrm up)
95lbsx(300+bt)x 1x3sets

Deadlift Speed Pulls VS Quaded Mini Bands
315x(225ish_bt)x 1x6sets

Deadlift Rack Pulls (overhand straps)
495x5
545x4
585x3
605x2
640x1x5sets

Sit Ups on Decline Bench x 10

Close Grip Ovrhd Pulls ups x 5

------------------------------------

Tuesday Jan. 10 . 2012
 

2board Bench Press (wide) VS Chains
95+(40)[135]x5
95+(80)[175]x5
95+(120)[215]x5
95+(160)[255]x10
95+(200)[295]x10

Bench Press Paused off pins Vs Chains
45+(200)[245]x5 *hard as hell since chains shook everywhere.

Db Rows (1arm @atime)
100x10x3sets

Db Bench Press (slight Incline)
70x8
80x8
90x8

Db curls
20x10
25x10
30x10
35x10
40x10

Seated Db Rear Delt Raises - Incline Db flyes - Rear Delt Db raise 45'15x10 - 20x20 - 10x10 x3sets each

Rear Delt Rotator Cuff presses 20lbs x20x2sets

Lat Extensions 15x5sets

Face Pulls - Overhead Triceps Extensions
15 - 20 x3sets each

-----------------------------------

Saturday January 14 2012
 

Squats (monolift w/commands)
415x1
465x1
*Used Squat Bar, felt way too easy.

Close Grip Bench Press 2boards
335x2 *paused on the first, almost messed up the second
355x1
365x1

Deadlift Wrm Up VS yellow Short bands from hell
145x1

Deadlift VS Quaded Minis SINGLES
325+bt
375+bt
415+bt
435+bt(pr)
455+bt(pr)
475+bt(PR)
*last one was the only one I slightly struggled on.
235+bt for 15seconds HOLD

Reverse Black Band Bench Press (wide grip)
315+bt Singles...
365+bt
385+bt
405+bt

Seated Barbell Shoulder Press (Behind the Neck)*superseted with below***
135x5
155x5
185x5
225x2

Netural Grip Pull ups***
2 + scap pulls
7 + scap pulls and 10seconds hold

Wide Grip Pull Ups***
3 +scap pulls/holds x 2sets

Rear Delt Bent Over Strict Raises with scap squeeze
25x10x3
---------------------------------------------------

Saturday 21 2012
 

Squat (Singles)
325x3sets

Pause Bench Press (w/commands)
275x1
315x1
325x1 felt easy used a good set up and tucked my lats hard

GMs x45lbs x 20 reps

Wide Grip Pull Ups'
bw x 6pr? x7PR

Close grip pull ups
bx x5

Random grip pull ups in 3 minutes x 10 plus holds and scap pull ups

Sit ups and torso twists 2sets of 10 reps

Hanging knee raises x 10

Random prehab work

25lbs db rear delt raises and slight incline flyes

lat extensions for the scaps / cable push downs and curls

----------------------------

 

Training - December 2011

Squat Singles (Walked out)
405
455
485
515*
*(Major gym & walk out pr by 40lbs, I never have completed a squat over 475 as far as I can remember.Weight is only 10lbs under my last 1RM & felt good)

Bench PressUnrack by myself
325 (slight pause)
340 (touch n go)**
**unrack pr (most I unracked by myself was low 300's)

Deadlifts + Quaded Monster Minis
285lbs + BT x 8sets of 1

Pull ups/ Dips/ Crunches 3sets
5-5-5/ 10-10-10 / 30-20-25

DB curls into DB Arnold Presses (30-60 second rest sets)
20x15
25x12
30x10
35x8
40x5
--------------------------
 Tuesday December 6 2011

5 pull ups
40push ups
4blocks (ran around my block) 2min30seconds
--------------------------

Saturday Dec. 10, 2011
 

Squats (some walked out, most mono-lift)
335x 5x5 (ATG)

Narrow Grip Bench Press
225 x5x5 (Paused each rep)

Bench Press (feet on bench)
225 x8x3sets

Deadlifts off 3inch Mats
405x4
435x4
465x4
405x 5x2 sets*
-----------------------------

Sunday Dec. 11 . 2011
 

DB Seated Incline Shoulder Press
50x10
60x8
70x8x3sets

Seated Db Rear Delt raises
15x10x3sets
10x15x5sets

Db Flyes
20x10/25x10
30x8/35x8
20x15/25x12
20x10/15x25

Sit Ups
30/20/15

Pull Ups (wide / neutral grip)
5/5

Db Hammer Curls/Db Bicep Curls
30x10/40x4-30x4
35x8/35x4-25x4
40x5/20x12
45x5/25x10-30x5-20x8

Leg press calve raises

------------------------------

Saturday December 17 2011
 

Squat (monolift-medium/wide stance)
405x3x5sets

NG Bench Press (Pause)
265x3x5sets

Bench Press (feet on bench)
265x5x3sets

Sumo Dealifts (wide stance)
350x3
380x2
452x2
507x1 (Smooth)
551xGLUED didn't try to force it

4inch Block Pulls (conventional)
440x3
475x3
505x3 (static holds)

Sumo Deadlift (slow negatives/static holds)
455x3x3

Strict Press
185x1
205x1

Arm Wrestler Curls
25lbs x10
25lbs x12

Pull Ups
(wide)x5
(close)x5/3/4

Crunches (on Decline Bench)
30/20/20

------------------------------------

Friday December 23 2011
 

Sumo Deadlifts & Dbl Overhand Grip (wrm ups for box squats)
135x5
185x5
225x5
275x5
315x5

Safety Squat Bar Box Squats
12inch Box- 225x10
16inch Box- 225x10x2sets

2inch Deficits Stiff legged/Romian Deadlifts (Dbl Overhad Grip)
135x15
185x12

Db Bench Press
70x20
80x20
90x17+3 (latic acid burn)

Db Flies (slight incline)
15x20
20x15
25x12
30x30
35x8
40x5
20x20

(SuperSetted with)

Db Rear Delt Raises
15x10x5sets

Barbell Row
135x10
185x8x3sets

Barbell Curls (strict)
95x8x3sets
115x3x3sets

Pull Ups (wide/close)
5/4/4/5/4

Situps/Crunches (on decline bench)
25/25/20

Triceps Push Downs 3sets of till failure

------------------------------------------------------

Monday December 26 2011
 

Giant Cambered Bar Chain Suspended GoodMornings
95x10
135x10
185x10
225x10
275x10
315x10

JM Ez-Bar Bench Press
95x8
135x8
185x8
225x8

4Inch Cambered Bar Bench Press
100x10
140x10
190x10
230x10

Arm Wrestler Curls
25x15
30x8x3sets

Pulls Ups (Wide/Close/Wide,etc... Dbl Ovrhand)
5/7*pr/5/5/5

Sit Ups (on decline bench)
15x3sets

Rotator Cuff Presses
45x10
65x10
75x5x5sets

-----------------------------------

Saturday December 31 , 2011
 

Squat
445x 2x3sets

Pause Bench Press
305x2
315x 1x3sets

NG Pause Bench Press
305x 2x2sets

Reverse Green Band (set @5.5ft) Deadlift
505x2
535x2
570x1
605x1
640x1...Shotty lockout, good enough for the gym, maybe would get 2lights at a meet, need to wear baby powder and a singlet for these max attempts.

Barbell Behind the Neck Press
135x5
185x4
195x3

25lbs Db Rear Delts/ Db Curls pump set

Training - Novemeber 2011

Saturday November 5 2011
 Squats(monolift)
405x3x3
430x3x3

Pause Squats(walk out of rack)
305x5x3sets

3inch Mat Deadlifts(was supposed to be 4in' but forgot)
525x2

*Light ab work*

----------------------

Sunday Nov 6 2011
 

Bench Press (feet off floor)
285x3x3

Narrow Grip Bench Press
285x3x3

Strict Press
185x3
205x2

Hang Deficit Romanian Deadlifts (w/ oly shoes)
315x3

Slight Incline Db Flyes
15x20
20x15
25x12
30x10
20x10x4sets

Db Curls
10x20
15x12
20x10
25x8
30x6
20x8x5sets

Sit Ups
15/15/12/10

Dips
8/8/8/8

Db Hammer Curls
30x10
35x10
40x5x5sets

* rotator cuff assistance*

------------------------------------

Friday November 11-11-2011
 

Squats(monolift)
435x3x3sets
445x2x2sets

Bench Press (feet off floor)
295x3x2sets

Narrow Grip Bench Press
295x3x3sets

4inch Mat Deadlifts
545x2reps

11-11 Training Video

-------------------------------

Sunday November 11-13-11
 

Front Squats
275x 3x5sets

Double Overhand Deadlifts (Sumol) {w/oly shoes}
135x5
185x5
225x5

Double Overhand Deadlifts (Conventional) {w/oly shoes}
135x6
185x5
225x5
275x4
315x3
365x3

Dips
8/8/8/8/8

Ng Pull Ups
3/3/3/3/3

Db Flies (alternating angles) + Db Curls
15lbs x10x5nonstop alternating sets + same for both
20lbs x10x5nonstop alternating sets + same for both

Situps
20/15/10/15

Lat pull downs

-----------------------

Saturday November 19 2011
 

Squats(monolift)
450x2x2sets
465x2x3sets

Bench Press (feet off floor)
305x2x2sets *last set paused

Narrow Grip Bench Press
305x2x3sets *last set paused

Deadlifts
495x1
545x1
585x1

Farmers Walks
170lbsx120ftx5sets

------------------------------
Saturday November 26 2011

Squats
365x2x2sets

Bench Press (feet off floor)
245x10

Narrow Grip Bench Press
245x10

Deadlifts Double Overhand (slow negatives & holds)
135x11
225x8

Db Incline Flyes + Flat Bench Flyes
15x20 x 2sets (for both)

Db rear delt raises (against incline bench) + Incline Curls
15x10 + 15x20 x 2sets
10x10 + 20x15 x2 sets

Pull Ups + Dips
3/3/4/3 + 5/5/6/5

Db Curls into arnold/shoulder presses 20x10
25x10
30x10
35x8
40x6

Pec Deck, Lat pull downs , face pull pump/flush sets

Training - October 2011

Saturday October 1 2011
 

Squat
285x 6x2(sets)
295x 6x2(sets)
305x6

Not a super-set but still done at the same time as :

Bench Press w/ feet on bench
(175x6/190x6/200x6 wrm ups)
225x 6x5(sets)

Deadlifts vs Quaded MINI bands (alternate under/over grip)
255 + BT x 3x3
275 +BT x 2x6(sets)

Not a super-set but still done at the same time as :

Strict Press
135x 6x5(sets)

Seated DB Hammer Curls
40x5
45x5
50x5
60x5
70x10* PR

DB Curl
30x30

--------------------------

Thursday October 6 2011
 

15inch Box Squat VS Average Bands w/regular bar
135+BTx3x3
185+BTx3x3
225+BTx3x3
245+BTx3x3

Stiff-legged/Romanian Double Overhand Deadlift
135x3x3
235x3x3
335x3x3

DB Incline Flyes
20x10/25x10/30x10
35x8/40x8
45x8/50x8

Incline Db Bench Press (lower angle than prior week)
60x3
70x3
80x3
90x3
100x12*pr for this angle

Db Decline Flyes + Situps (filled belly) + DB Hammer curls(seated)
20x20 + 15 + 20x20
25x15 + 15 + 25x15
30x12 + 15 + 30x12

Hyper-extension
bwx 10/10/10

------------------------

Sunday October 9 2011
 

Squat
315x 5x5

Bench Press (Feet off floor)
245x 5x5

Strict Press
145x 5x5

Deadlift Vs Quaded Mini's
295+BTx 2x6sets

Seated Incline Db Curls + Db Incline Flyes
20x12 *for both
25x12 *for both
30x10 *for both
35x8 *for both
40x8 *for both

Seated Db Hammer Curls
45x5
50x5

2arms DB overhead triceps extensions
70x8
75x8
80x10
85x10
90x15

Db Rear Delt Raises
10x20
15x15
20x10
25x8
15x12
10x10

Calve's/Abs/Hamstring assistance work

---------------------------------

Monday October 10 2011

Heavy Gripper 100lbs through out the day

--------------------------------

Saturday October 15 2011 (Achilles Last Stand training)
 

15inch Box Squats w/Straight Bar VS Strong Black Bands
135x3x3
185x3x3
225x3x3
245x3x3

Bench Press
(Feet on Bench/Off Floor)
265x4x3sets
(Feet off Bench/On Floor)
265x4x2sets

Deadlift VS Quaded Mini's
(switched/alternating grips)
296+btx3x2sets
306+btx3
316+btx3

Strict Press
(thumbless grip)
165x4x5sets

Squat
(walk out)
365x4x3sets (was supposed to do 2more sets but was just dead)

Quick Upper Chest, Triceps/Biceps Assistance Work

This took forever... between set up time and warm ups, ehhh

---------------------------------------------

Sunday October 17 2011
 

DB Flyes(slight incline)
20x20
25x15
30x12
35x10
30x10
25x10
20x10

DB Rows
70x10
100x5
110x5
120x5
130x5
140x5
150x5
160x5

Alternating DB Curls
20x5
25x5
30x5
35x5
40x5
45x5
50x5

DB Pull Overs
20x10
25x10
30x10
35x10
40x10
45x10
50x10

4inch Cambered bar bench press (w/feet on bench & slight pause)
95x10x4sets
SUPERSET w/ Crunches at high decline
bw/x15x4sets

---------------------------

Thursday October 20 2011
 

Pause Squats (atg)
275x 5x3sets

Barbell Row/ Stiff/Romanian Deadlift
95x 5/10
135x 5/10
155x 5/10
185x 5/10
205x 3/6

DB Bench Press (Slight Incline)
50x8
60x5
80x3
90x15

DB Flyes (slight incline)
20x20
25x15
30x12
35x10
40x8
45x6
15x30

DB Curls
20x20
25x15
30x12
35x5
40x4
45x3

Rear Delt db raises (against slight incline bench)
15x10
10x12x2sets
10x10x3sets

DB Pull Overs
20x20
25x20
30x10
35x8

Db Triceps Swing Backs
20x10
25x10
30x10
35x10
40x10

Db Arnold Presses
20x15
25x15
30x10
35x10

Sit Ups
bw x 15/14/13/12/11

45'degree hyper extensions
bwx 15/14/13/12

Dips + Narrow Hammer Grip Pull Ups
bw/10 + 5 x2sets

--------------------------

Sunday October 23 2011
 

Squat
375x 4x3sets
405x 4x2sets

Bench Press (Feet off floor)
275x 4x2sets

Narrow Grip Bench Press
275x 4x3sets

Strict Press
170 x4
175 x4
180 x4
185 x4

Deadlift Vs Quaded Monster Mini's
295lbs + BT x 2x6reps
*Alternating grips and rest between sets.

Narrow/Hammer Grip Pull ups + Dips
3reps/6reps x5sets

Situps
20lbs x 10 x 4sets

-------------------------------

Friday October 28 2011
 

Pause Squats
295x 5x3sets

Escalator "Decling" Db Incline Presses
90x5 (seated shoulder press)
90x5 (90'incline bench press)
90x5 (45'incline bench press)
90x15 (slight incline bench press)

Incline Db Flyes (alternate between slight incline and 45' incline)
30x8/ 30x8
25x8/ 25x8
20x8/ 20x8
30x8/ 25x8
20x8/ 15x8

NG Hammer Pull ups
bwx 3/3/5/3/5/3/3

Dips
bwx 8x8sets
+

DB Curls
30x16
30x10
30x8
25x12
25x15x2sets
20 times pump explosion failure

Sit Ups (Full Belly of Air)
bwx 20/15/12/10

---------------------------------------

Sunday October 30 2011 Deload
 

Squats
345x 3x2sets

Pause Bench Press (Feet off the floor)
225x 3x2sets

Strict Press
155x 3x2sets

Deadlifts VS Chains
315+10chains (200lbs) x 1x9sets

Plate Loaded (wide) Lat pull downs
50x20
90x15
140x10

Db Pull Overs
40/45/50/55/60x8

Sit Ups
bwx 10x3sets
----------------------------------

Training - September 2011

Monday September 5 2011
 

Axle Strict Press
120x3/140x3
160x3
180x3
200x2

Axle Push Press
210x2
230x2
250x1.5
260xmiss @ the top
~Left arm is giving me trouble on lockouts, and left hip is very tight ehh.
Db Incline Flyes
15x20
20x20
25x15
30x12
35x8

Pulls ups/DB skull crushers/Db flyes
4/20lbs x15/-10
4/25lbs x10/-10
4/30lbs x12
4/35lbs x12
4*tendons been bothering me on the left arm... ehhh

Db Bench Press
50x5/60x5

1arm Db Clean & Press each rep (Left arm only)
50x5
60x5
80x5

10minutes or so of heavy bag work, called it a night.

--------------------------------------------

Monday September 5 2011 "Labor Day Lifting"
 

14inch Box Squat (Straight Bar) vs Light Bands
135xBTx2
185xBTx2
225xBTx2

14inch Box Squat (Straight Bar) vs Light Bands & Chains(20lbs a piece
146xBTx2/4/6/8/10chains x 2reps (/indicates these were done on different sets)
196xBTx10chains
246xBTx10chains
286xBTx10chains *Heaviest I went in awhile, PR.
*at least 200lbs of chain tension and minimum of 50lbs from bands

Reverse Light Band Deadlifts
405x1
455x1
505x1
~Shut it down

Speed Deficit Deadlifts
260lbs x1rep x 10sets (10 seconds rest)

Front Squats
135x1/185x1
225x1
275x1
315xMiss, bar slipped off my dry wick shirt so I put a hoody on and :
315x1
345x1*heaviest I went in a while felt good but shut it down.

Calf Raises and Wrist Twists.

All in all tired as hell, bodyweight is just on the border of 240lbs; plan is to hold off around here until I hit the gym a little more and get all my strength back, but more so work out my little tendon and tight hip issues, then re start the weight loss in october

----------------------------------

Been having tendon pains my forearm, feels like I might have a pre-cursor to a hernia in my left abdominal wall and most recently been having sharp pains in my back. Going to have to make love to my foam roller, and take it easy for awhile just focusing on speed work and rehab related assistance work until the troubles and stress from work settle out.
--------------------------------------

Sunday (September) "9-11", 2011
 

14inch Box Squats VS light bands: w/ straight bar
95x3x3
135x3x3
185x2x3
225x2x3
275x2

Db Bench Press
50x10
70x5
80x4
90x3
100x15*Tendon was shot but went Berserk anyway, since Kai Greene and Desmond Miller were right next to me. PR

Pull ups *(wide grip)
b.w: 4
10lbs x4
20lbs x3
30lbs x2
bw: 4+3 (7)

Db Incline Flyes
15x15/20x12
25x10
30x8
35x5
40x20! PR

Barbell Power Curls
95x6
115x6
135x3
155x3
175x3* possible pr don't remember

Hang Romanian Deficit Deadlifts
315x3x2sets
*shut it down, exhausted...

Zottman DB curls

@home: Iron Woody Vice Gripper 6 sets of 15 reps (last set did 20reps w/left)
*both hands

--------------------------------------

Monday 9-12-2011
 

100lbs Bone Crusher (Iron Woody's Captain of Crush/Heavy Grip knock off)
10sets x 10 reps each hand
+ uncounted random slow reps and holds with my left hand.

-------------------------------------

Thursday September 15 2011
 

DB Incline Shoulder Press(seated shoulder presses on slight incline bench)
70x5
80x5
90x10*pr
100x4*pr

Decline Db Flies + Bw/ Sit ups
15x15 + 10
20x15 + 10
25x30 + 20

Heavy Lat Pull down machine/ wide gripwhere the weight stacks are heaver than normal
125x10
155x10
185x10
200x10

Dips bw did 3 shut it down because tendons acted up.

Tbar rows with deficit
45lb plate x 10
90lbs in plates x 10
135lbs in plates x 10
155lbs in plates x 5
180lbs in plates x 5

Power Curls
95x5
115x5
135x5

Strict Curl Drop set
95/85/75/70/65/55x 5reps + reverse bbcurls 45lbs x10

------------------------------------

Saturday September 17 2011
 

Squats
345x5 x4sets...
*FLOOR UNDER POWER RACK IS BANGED UP* Got pissed went home.

------------------------------------

Sunday September 18 2011
 

Squatscontinued from yesterday (MONOlift)
225x5
275x5
345x5

Bench Press (with feet on bench)
225x5x5

Deadlifts
429x5x2sets
419x5x3sets
*this was closer to 70% but I had to work in with somebody so I just used the weight they used. Next week when the squat % rises I will do 409lbs deadlifts.

Db Skull Crushers (off the floor)
30x10
40x10
50x15

Barbell Strict Curls
95x10
100x10
110x8

Triceps extensions super-set

Arm wrestler curls
25x10x2sets
30x10
35x10

Dips (b.w)
10-10-10-12

Seated Db Hammer Curls
30x15
40x10
45x10

----------------------------------

Thursday September 22 2011
 

Seated Incline Db Shoulder Press
50x8
60x3
70x3
80x3
90x3
100x6.5* (2 rep)PR, SO DAMN CLOSE TO 7, locked out the right,but lost it on the left.

Decline Db Flyes + Situps
15x20 + 10
20x20 + 10
25x20 + 10
30x20 + 10

Pull Ups (b/w)
4/4/4

chin ups (b/w)
4..shut it down tendons still bothering me.

DB Decline Skull Crushers + Seated DB (Biceps)/Hammer Curls
20x15 + 20x15 (biceps)
25X15 + 25x15 (biceps)
30X10 + 30X18
35X10 + 35X14
40X8 + 40x10

Lat Pull Downs (heaviest lat pull down machine)
200x5
230x5
260x5
290x5

Random db/cable machine triceps, biceps, rear delt, and forearm rehabs

---------------------------------------

Sunday September 25 2011
 

Squats*(out of mono-lift)
275x 6x6 *atg

Bench Press (with legs off the floor) slow controlled reps
190x 6x6

**Deadlifts
315x 3x3
**Reversed my over/under hand grip; (an Ehubbs suggestion)

**Extreme Deficit Deadlifts: VS Quaded Monster Minis
105x 3x3
155x 3x3
205x 3x3

Strict Press
120x 6x6

Push Press
155x 3x3

DB Incline Fly/ DB Incline Curl
15x20 (for both)
20x15 (for both)
30x10 (for both)
-Drop-set to : 10x30 (for both)

Rear Delt Raises (against Bench) + Secret rotator cuff movement
10lbs x10reps x5sets
+
40lbs x10 x3sets
20lbs x10 x2sets

-------------------------------

Wednesday September 28 2011
 

Gripper stuff between Monday & Tuesday, nothing special though.

15'in Box Squat w/Straight Bar VS Light Bands
135+BTx 3x3
185+BTx 3x3
225+BTx 3x3
245+BTx 3x2
~Slight pause on the box each rep

Db Incline Flyes
15/20/25x 10 (within 30 second or less rest periods)
30x10
35x8
40x8

Db Incline Press
50x5
60x3
70x3
80x3
100x10*PR

Pulls Ups / Rear Delt raises against bench (feet off floor)
bw x 4x4 / 10lbs x 10reps x 5 sets

Db flies + Sit ups (belly filled w/ air) + Seated Incline Hammer Curls
15x20/ 15 / 20x10
20x20/ 15 / 30x10
25x10/ 12/
30x10/ 12/ 40x10
35x8 / 10/ 50x8

--------------------------------------

 

Training - August 2011

Saturday August 6 2011 Short rest sets today

Db (45') Incline Flyes
15x20
20x20
25x15
30x12
35x10

Db (High Angle) Incline (shoulder) Press
40x12
45x10
50x10
55x10
60x15
*Slight pauses at bottom of each rep, and pressed in a straight line.

Db Flat Bench Press
40x10
45x10
50x10
55x10
60x15
*Slight pauses at bottom of each rep, and pressed in a straight line.

Db Seated Rear Delt Raises + Db Skull Crushers
15x15 + 20x15
15x15 + 30x15
15x15 + 40x10
----DropSet----
10x15 + 50x12
10x15 + 35x8
10x12 + 25x10

Db Biceps Curl +/& DB Arnold Presses
20x20 / 20x10
30x15 / 30x10
40x8 / 40x8
------Drop Set-------
35x5 / 35x10
25x10 / 25x5
30x10 / 30x10

First Day off since last Sunday.

----------------------------------------

Sunday August 7 2011

Squat
135/185/225x3
275/315/365x3
405x3
425x3
445x3
*Felt a weird (not a hernia thankfully) cramp in my left ab, been getting it a lot since I lost weight, weighing 233lbs this afternoon. Made me go light on deadlifts.

Deadlift
145x3
235x3
325x3
365x3
*Just tired and paranoid, needed to just save it for better times.

Monday August 15 2011 (Tuesday August 16 2011 AM training)

Cambered Bench Press+ Speed Pulls(Tripled/-on-M band) + CamBar Press:
140x3 + 190x(BT)x3 + 140x3 for 9sets, low rest sets

Pull ups + Wide Dips
3/3
3/3
3/3
6/6*pr for pull ups

Chin ups + Narrow Dips
3/3
3/3
3/3
4/10

Db curls
30x10
Hammer curls
40x10

---------------------------------

Saturday August 20 2011

Deadlift
508x1
552x1

Bench Press/Narrow Grip Bench Press
225x3 for both
255x3 for both

13'inch Box Vs Light Band Squats
185x(bt)x3x3
225x(bt)x3x3
275x(bt)x3x3

Pull Ups/Jacobs Ladder experiment/Dips
3 /JL/ 6
3 /JL/ 6
4 /JL/ 12

-------------------------

Sunday August 21 2011 (Back in Action) Rehab

1arm Clean(1x) & Dumbbell Press (belt-less)
30/40x3 both arms
50/60x3 both arms
70x3 both arms
80x3 both arms
90x3 both arms
100x3 both arms

Db Incline Flyes
15x20
20x20
25x15
30x15
35x10
40x10

Db Incline Press (Narrow Neutral Grip)
45x10
50x10
55x10
60x15

Db Biceps Curls
20x10/30x10
25x10/30x10
20x10/25x10
25x10/20x10

Db Skull Crushers + Db Bench Press(Narrow Neutral Grip)
30x10/10
35x10/10
40x8/8
45x8/8

Seated Rear Delt Raises + Gripper Machine
10x20 / 45x50
15x15 / 55x40
20x10 / 60x30
15x15 / 62.5x20
10x25 / 65x30

Karlsen Flyes
10x8(8)8
15x8(8)8
10X8(8)8

Cable Rear Delt Face Pulls + An assortment of Calve raise machines

~Things have been hectic, but I finally have been able to slowly sort them out. We got a new hire so will be working monday-friday and finally have my weekends off. Right now I am on the night shift (3pm-11pm) so I rather train really late than early

----------------------------------------

---

Tuesday August 23 2011

Squats Verus Chains
200lbs(Chains)X135lbsx1
200lbs(Chains)X185lbsx1
200lbs(Chains)X225lbsx1
200lbs(Chains)X275lbsx1
200lbs(Chains)X315lbsx1 dropset to: 200lbs(Chains)X225lbsx1 dropset to: 200lbs(Chains)X135lbsx1
----------------------------------

Monday August 29 2011

So Hurricane Irene and all the Propaganda, Fear, Politics, Legitimate Concerns & absolute Bullshit all cluster ****ed and ruined my weekend of Saturday/Sunday strength training. So alas today which was a crappy day to lift after feeling like a caged dog for so long was a mere salvage and re prepare myself day for this weekend. And alas the madness ensues:

Pulls Ups(wide)(239lbs B/W @late night time)
5/5/5/5/5*Pr for rep consistency & no kipping

Bench Press + (re-rack&) Narrow Grip Bench Press
225x3/3
245x3/3

13inch Box Squats Vs Blue (Light Bands) w/Straight Bar *Longer pauses*
135x3x3
185x3x3
225x2x2
275x2x2
~This is a low damn box...damn lol

Db Snatch
50/60x1both
70/80x1both
90xright/90xnear miss 3x left(*tendon is banged up couldn't catch it)
90lb DB Clean & Press Left arm x1

Db Incline Flyes/Db Curls
15x15/15
20x10/10
25x10/10
30x8/8
35x6/6
40x5/5
45x5
50x5

~Called it a night, absolutely exhausted. Stupid shitty weekends are killing me right now, just hanging in there staying tough riding out the storm. This is just the EYE OF THE TIGER, lol.

Training - July 2011

Sunday July 3 2011

---

Log Clean & Press
227x1

Farmers Deadlift
290x1
310x1
330x1
380x STAPLED.(only went for a Pr, because I didn't want to risk failing at a weight I lifted before when heavier)

Felt exhausted today, 3rd (7-3/9-5) work day in a row,plus the interviews, the running around to get uniform suit pants hemmed,getting the licenses, etc... Everything caught up to me. Only went today so I can get complete BBQ & Bed Rest on 4th of July.

-----------------------------

Tuesday July 5 2011

---

Early Session
Pullups + Wide Dips
6*/12 *pr
5/10
4/na

ChinUps + Narrow Dips
7*/14 *pr
6/12
5/na

Late Session
Strict Press
135x3
155x3
185x5

NG Bench Press
225x2
275x2
315x3.9pr, bodyweight was 238lbs this morning/slight bro spot on #4

Bench Press
275x6

DB Incline Flyes
20x20
25x15
30x12
35x10

DB Rear Delt raised (against bench)
10x25
15x10
20x10

DB curls
30x15

DB hammer curls
40x15

~Stick a fork in me, I am done.

--------------------------

Wednesday July 6 2011
 

Squat
325x1
375x1
426x2

Reverse Monster Mini Band Squat
465x3
476x1
496x1
*Tony is getting his groove back.The Belt BTB gave me at first barely fit in the 1st notch, today I PR'd and was able to squeeze into the 8th :biglifter: :mh:

Speed Pulls (*Deficit Deadlifts VS Quaded Monster Minis Bands)
[*35lb Plate/Jump Stretch(25lb plate for 1st, 3sets)]
105x 3x3 Alternating Stances (SUMO, NARROW, REGULAR)
*Decided to stick with my Strong (Regular Stance) switched to 35plate
125x BT 3x3sets
175x BT2x3
225x BT1x2
275x BT1x2
325x BT1
~Spent Band Tension is around 225lbs @ the top roughly

Calf Raises on LegPress, worked a few sets up to 800lbish~ for 12reps

45' Hyper-Extensions
25lbs plate behind neck x 10, 25lbs plate across chest x 10, & bw x10 (30)

Reverse Hyper-Extensions (Controlled Contractions)
100lbx 10
70lbx 10x3sets

---------------------

Sunday July 10 2011
 

Axle Clean & Strict Press
158x1
180x1
200x1*continental clean

Axle Clean(1x) & Press(w/straps)
200x2
220x5

Axle Overhand Stiff/Romanian Deadlifts (w/straps)
268x8
334x8
356x8

Used my VERSUS DO-WIN olympic weight lifting shoes for everything before this, then switched to hiking boots

Front Squat(Barbell)
225x1
275x1
315x1
350x1 *pr
365x1 *pr
385x1 *PR (by 40lbs)
~Shocked & Awed!

Back Squat
385x3

Incline Db curl + Hammer Db curl
30x8+30x8
40x8+40x8

Incline Db flyes + Flat Db flyes
20x20 + 20x20
25x10 + 25x10

-------------------------

Thursday July 14 2011
 

Bench Press
315x1
335x2*pr
350x1*pr

NG Bench Press
330x3*pr

Squats
415x3
465x1x3sets*bar was bent and rolling off my neck still stuck with it

Sumo Deadlifts vs Chains
405x1
405+ 40lbs chainsx1
405+ 80lbs chainsx1
405+ 120lbs chainsx1
405+ 160lbs chainsx1
---------------------------

Sunday July 17 2011
 

Push Press (thumb-less grip)
225x1x3sets
245x1
*Tired heavier before hand but wasn't feeling up to the task today, hiking boots work well for front squats but suck for overhead pressing for me.

Front Squats
315x1
335x1
390x1*pr
405xMISS jumped the gun too soon, oh well, at least it didn't FEEL heavy.

Back Squats
410x1
430x1
450x1
~Just trying to get the volume in, used a long 50lbs bar, was hard to keep on my back, think its time to run squats 2x a week again for awhile with different bars, 1x vs chains the other vs box & bands.

Deadlift vs chains
405 VS 2/4/6/8/10chains x1 Ended off with 605lbs at the top, not a pr but good considering I did 2chains less 3days ago sumo style with all the volume I have been doing.

Power Pendlay Rows
135x10chains x3
Dropset 135x10/8/6/4/2/0 x3reps each set
*exhausted

Tuesday July 19 2011
 

Incline DB Shoulder Press(Wide)
20/25x8
30/35x8
40/45x8
50/55x8
60x8

Incline Db Presses (Chest)
70x 8x5sets Varied Heights on bench each set
70x14reps

T-Bar rows / seated DB rear delt raises
45lbs x 20 / 15lbs x15
90lbs x 20 / 15lbs x15
135lbs x 20 / 15lbs x15

(Wide) Pull Ups x 5
(Wide) Dips x 10
Chin Ups x 5
Dips (Narrow) x 5

Db (Bicep) Curls
25x10
30x10
25x10
30x10
25x10

*Did very low rest sets for each movement, really tired and beat up.All for the pump.

 

Sunday July 31 2011
 

Strict Press (Thumbless grip)
135x5
155x5
175x5
195x4

Push Press (Thumbless grip)
225x2
245x2

*I feel the triceps are a bit lagging and am trying to hit them more.

Bench Press (Medium Grip)
225x3
265x3
295x3

NG Bench Press w/pause (each rep)
225x6

Squats
135/185/225x3
275/315/365x3
405x3

Belt-less pause Squats (wide stance)
315x5

DB Seated Shoulder Press + DB Bicep Curl
50x12 + 30x2 x2sets

Pinch Grip/Shrug/Calf raise on car deadlift machine with 560lbs x 10x2 super set with triceps push downs 10x2.

Speed Deadlifts
364x3
*Feeling tired so just shut it down.

~I think I have friday off which is great because I really want to get back in the swing of things. Lifting like this sucks.

-------------------------------------

 

Training - June 2011

Thursday June 2 2011

---

SSB 13in Box Squats VS Doubled Monster Minis(HEAVY DAMN TENSION)
95+BTx 3x3
135+BTx 3x3
135+BTx 2x3
135+BTx 1x3
95+BTx 2x3
95+BTx 1x3
~Used a wide stance & short pause on the box,felt heavy but doable
Sumo Deadlift
145x5
195x5
235x5
285x5
335x5
375x5
Stiff Legged Axle Deadlifts
136x10
158x10
200x25
Seated Cable row w/neutral& wide grip
120x8
135x8
150x8
180x8
210x8
250x8
Lat Pull Downs(wide knuckles facing me) heavy cable machine
140x12
155x10
170x10+1(5seconds hold)
Db Pull Overs
20x8(8sec hold)+8 (16)
30x8(8sec hold)+8 (16)
40x8(8sec hold)+8 (16)
50x8(8sec hold)+8 (16)

Random Circuit set combination: Not necessarily in order
Db Incline Flyes
15x8(8sec hold)+8 (16)
20x8(8sec hold)+8 (16)
Seated Rear Delt DB raises
15x8(8sec hold)+8 (16) x 3sets
Db Incline Fly Presses
25x8(8sec hold)+8 (16)
35x8(8sec hold)+8 (16)
Rear Delt DB raises against bench
10x8(8sec hold)+8 (16) x 3sets
Db Standing Arnold Press
20x8(8sec hold)+8 (16)
25x8(8sec hold)+8 (16)
--------Circuit done, now for some last minute grip work---------
Shrug/CarDeadlift Sim/Wheelbarrow Sim Machine
400lbs x 45seconds , 30seconds, 40seconds.
Faced the weight stack like a wheel barrow lift which made it a billion times harder, also used finger tip grip and shrugged for at least 20reps, lost count.

Thursday Night June 2 2011 GPP

---

26minutes Fast Walking

---------------------------------

Sunday June 5 2011

---

Log Clean(1x)&Press
200x3
230x4
220x5

Atlas Stones 48in'+(Over Yoke Bar)
245x1
275x1
310x1
360x1 *PR!
~Upon lapping the 360 stone the duct tape on my left arm ripped off, so I pulled it up slightly holding the stone in my lap, decided to go for it, screamed UP & asked Crom to grant me revenge and low and behold I smashed the stone into the Yoke Bar and got it OVER THE TOP! Epic Win for me today. Pretty big pr, next time I will try it for a double, and will make sure my duct tape is 2ply.I used Elite Tacky (Hot Weather)

700+lbsTire Flips UP-HILL
1rep
2reps
3reps
4reps
(Tag Team Flips)
3reps/2reps/3reps
~Basically just working on technique, explosion and variation. Using little to know biceps on my flips.
DB Incline Bench Press
40lbs x20 +
DB Incline Flyes
20lbs x20 +
DB Bicep Curls
20lbs x20
45degrees Hyper-Extensions
bw/x20

----------------------

Monday June 6 2011

---

GPP 45minutes  fast walking

-----------------------

 Wednesday June 8 2011

---

*Moved pretty fasted paced in between sets (no more then120seconds rest)

Bench Press (Flat Back)
245x13
245x11
NG Bench Press
225x8
~in case everyone is wondering whats going on,I am still sore as hell and pretty burnt out, just forcing my body to move with me and sustain thru tough times, trying to stay under 70% for most lifts if possible.
DB Incline Press
(90degrees) 50lbs x 15
(60-70degrees) 50lbs x 15
(45degrees) 50lbs x 15
DB Incline Flyes
25lbs x12x2sets
Pull ups
(bw)x3x3sets
Dips
(bw)x5 x5sets
(bw)x10
Chin Ups
(bw)x 3/4.5
Close Grip Seated Cable Rows (drop set)
200x8,150x8,120x12,100x15
Seated Rear Delt Raises
15lbsx20x3sets
Db Curls + Arnold Presses
20lbs x 20+20
20lbs x 25+25
GPP 15minutes walking (extra then what I normally do)

~Exhausted, good night.

------------------------------

G.P.P. Thursday June 9 2011

---

Quick diagnostics test with a small body weight complex I recently saw online.

Pop Squats -20reps
Narrow Jumping Squats -20reps
Standing in Place Lunges (replacing frog jumps)- 10reps (5each leg)
Sumo Stomps- 20reps
Step ups on a 24inch Chair- 20reps (10reps each leg)
Didn't do the burpes upper body is sore as hell. Actually, so is the lower body.
------------------------------

Sunday June 12 2011

---

Squat
345lbsx 2x6sets

Axle C&P
202x1
224x1
Axle (Double Overhand) C&P each rep
202x3x2sets
Axle Viper Press
191x3

Deadlift vs Yellow Short Heavy Bands (from Hell)+80lbs of tension from start extra
145+BTx 1x3 sets
195+BTx 1x2 sets
235+BTx 1
305+BTx 1x4 sets *Grimey Gym Pr's
*Lockouts where questionable, I originally thought I had 295lbs which would be a 10lbs pr on the bar, but had 305 when I looked back at the videos. Had I been paying attention I wouldn't have made a big jump and wouldn't have messed up my lockouts. I also was trying my narrow tandem deadlift stance & I still need to work it more to perfect it.

Sled Drags
worked up to approx. 300lbs for around 120ft ish

----------------------------

Monday June 13 2011

---

GPP Fast Walking 25minutes.

---------------------------

Tuesday June 14 2011

---

Reverse Grip Incline Press (45 degrees bench, which sucks)
95/135x3
185x3
225x1 *These are awkward and hard as hell

Bench Press (flat-back)
245x12

Floor Press VS Chains (w/pause) *chains are 20lbs each
135+2chains
135+4chains
135+6chains
155+6chains
185+6chains
225+6chains* Heaviest I ever done these,had more in the tank, still pr.

Pull ups (body-weight)
(bw)5/3/4/4/5 *pr for volume with sets&reps

Incline DB Flyes (against Decline Bench)*straight arms w/slight support
30lbsx20
25lbsx20
20lbsx20
40lbsx10
50lbsx10

Db Arnold Press
40x10
50x8
60x6
30x15
Chin Ups
(bw) 3/4/6/9/5/5
+25lbs x3
+45lbs x2*partials burnt out
Dips
(bw) 5/5/5/5/9
Db Curls
40x15 drop set to 30lbsxpump
25x15 drop set to 20lbsxpump
----------------------------

Wednesday June 15 GPP

---

25minutes fast walking

------------------------------

Thursday June 16 2011

---

(13inch)Box Squat Vs Average Band*(Buffalo Bar) (slight pause)
*elitefts said its about 140lbs of tension at the top more or less
105lbs(+BT)x3x2
145(+BT)x3x2
195(+BT)x3x3
235(+BT)x 3x1/2x2 *I 4got I was going for doubles in work sets
285(+BT)x2x3
325(+BT)x1x3
345x1
365x1
375x1* Everything was a pr,cuz I never used such a low box with this bar/band

Axle Stiff Legged Deadlift (double overhand grip)
160x12
180x10
210x8
230x8*pr possibly

Arm-Wrestler Curls
25lbs x15
30lbs x12
35lbs x10
40lbs x8
45lbs x6
50lbs x6

From here on it everything was dropsets or 15second rest pause sets with nearly no rest definitively under 90seconds between sets & exercises

DB Pullovers
20/30/x10
40/50x8

DB (seated) Rear Delt Raises(these were super setted with Db Flies )
15x15
20x10
25x10
15x15

DB Flies (these were super setted with Db seated rear delt raises)
20x10
25x10
30x10
35x10

Db Skull Crushers
20x8/25x8/30x8

Db Hammer Curls
50x5/40x8/30x12

45' Hyper-extensions
15/15/15/10/10/10
-----------------------------

Friday June 17 2011

---

G.P.P 30minutes fast walking
Had to get my root canal filled with a silver lining hahahaha so I speed walked to the dentists office and back instead of taking the bus, I only counted the extra walking as I do walk a lot.

-----------------------------

Sunday June 19 2011

---

Sat.6/18 Mosh-Pit-Cardio 30minutes of non-stop thrashing. I went pretty wild knocking people down and smashing around.

Extra-Fast Walking- 15minutes Sunday 6/19

Total weekend G.P.P = 45minutes
----------------------------------
Sunday June 19 2011

---

Log Clean & Press
222x2
245x1
~Shut it down, not a good day for log, didn't want to be a full on gear whore, implication on the technique work involved.

Farmers -Sled Medley
250lbs x50ft(uphill) + 225lbs x 50ft (downhill)/270lbs x 50ft (uphill)
Sled 225lbs x 50ft (downhill)
Farmers 250lbs x50ft +5seconds hold @end(uphill)
Sled 225+ 160lbs (person sitting on sled)downhill 50ft
~too lazy to check the video for time, but these sets were pretty fast

Car Deadlift Machine Simulation (16inch pick/side handle)
670x5
670x5+ 1monster mini band
670x5+ 2monster mini bands
670x10+ 2monster minis &1Average band
670x6+ 2monster minis &2Average bands
670x11+ 2monster minis &2Average bands
*felt pretty easy, just trying to find my groove, not pushing too hard.

20lbs DB Circuit Set
Incline curls x10
Incline flyes x20
SkullCrushers x10
Flat flyes x20
Curls x10

Sauna 10-15minutes

--------------------------

Tuesday June 22 2011 - Transformation Day

---

(Buffalo Bar) Squats with Olympic Shoes
325x5
375x5
415x4*wanted 5 but squats felt like a GM with my shoes, switching back to wrasslin' shoes.

Axle Clean(1x)& Strict Press
136x5
158x5
180x5

Pull Ups + Dips (w/pause)
3+3 x4sets
5+10

Chin ups + wide Dips (w/pause)
3+3 x4sets
5+10

(Beltless) Squats (ATG)*used trail running shoes
280x5
315x5
350x5

Close Grip Cable Rows 280x8 *strict

Db Curls into Arnold Presses
50x10/10
50x8/8

Db Tri-Overhead-Ext + Reverse Grip Tri-Pushdowns
100lbs x8 + 8 x2sets

Side Db Laterals, Karlsen Flyes, Varied Griped/Width Pull ups, Hammer/Bi-Curls
--------------------------------

 Sunday June 26 2011

---

Axle Clean&Press
207x1*(double overhand continental)
229x1
207x2*(double overhand continental)
*Tired,not feeling up to it today so played around and shut it down. Continental clean is way harder now that my stomach is smaller.

Deadlift Vs. Chains
465lbs x1
465lbs x 2chains (505)x1
465lbs x 4chains (545)x1
465lbs x 6chains (585)x1
465lbs x 8chains (625)x1 *pr with straight weight vs chains not the chains

DB incline flyes
30x12
40x12

DB incline press
50x12
60x15

Db rows
100x10 each hand

Pendlay Row
145x3
145x2chains (185)x3
145x4chains (225)x3
145x6chains (265)x3
145x8chains (305)x3
195x10

BW Pullups
Neutral Grip wide x3
Neutral Grip narrow x3
Regular grip x3
----------------------------
Wednesday June 29 2011

---

Barbell Strict Press
205x3
225x2 *bw/pr

Squat
405x3
455x3*cut the last one high but I am back on track.

Bench Press
275x3
305x6 pr I believe

3board Bench Press
326lbs x8 *pr

Narrow Grip Bench Press
275x5

Arm-Wrestler Curls
25lbs x8
35lbs x8
45lbs x8
55lbs x8 *pr?

Pull ups/30seconds rest/Chin Ups
3/3
4/3

Dips/45' Hyper-Extensions
10/20 x 3sets

Crucifix Holds
30lbs x 30seconds

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Training - 2011: Powerlifting Meet (Judgement Day)

Training - May 2011

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Sunday May 1 2011 Squats (Mono-Lift)
365x 3x3sets
365x 2x3'
365x 1x3'
Bench Press
235x 5x5sets (pauses on the last one)
Narrow Grip Bench Press Vs Doubled Mini Bands(on Jumpstrech)
135x8
155x8
Deadlifts
485x1
529x1
573x1
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606xMissx3 >:C super pissed, each time got the bar higher off the ground then before, wasn't even that hard to break it off, last time got it right below my knees and my callous' broke... UGH, each time the bar was rolling forward, combination of a lot of things but I need to file my callouses down to the bone, and work on my fingertip grip strength. Still going to do the meet May 21, regardless. MTFU, SFW or Die trying.
--------------------------------
Thursday May 5 2011 - Class Sm-ardio
3 sets of :
-1 minute jumping jacks
-Pushups for 30seconds: 30/25/20
-5 sets of Isometric crunches with 15 second holds
16minutes- Fast Walking/Sprints: (Outside) Been overwhelmed with papers, forgot my lock so I had to wear my coat, luckily my professor didn't mind looking over my bag with my stuff in it; Just fast walked for the most part, sprinted top speed a full times but didn't really kill myself. Need to slowly get back into the speed of things with my running, since I been sick, have a route canal may 10 set up and then my powerlifting meet may 21, I don't want to take any unnecessary risks to screw up my total.
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Friday May 6 2011 Paused Bench Press
275x1
295x1
315x1
330x1*(This ties my 2nd lift @ my last meet)
340xmiss (6inches of the chest, my ass was coming off the bench so when I forced it down, so came the bar >
320x1 (did this with my feet tucked under the bench tighter)
Narrow Grip Bench Press
275x6
Dips
bw x 10
Neutral grip Pulls Ups
bw x 4x3sets
Neutral Widegrip Pulls Ups
bwx 3x3sets
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Sunday May 8 2011 (Mother's Day) Reverse (Doubled Monster Mini Band) Front Squats
326x3
376x2
416x2
436x1
446x1
Reverse (Doubled Monster Mini Band) Squats
446x1
495x1
525x1
545x1
565x1
*Honestly think everything up to this point was a PR.
Romanian Reverse Short Heavy(yellow) Band Deadlift
415x3
465x3
Reverse Short Heavy(yellow) Band Deadlift
595x1
645x 1x3sets
655x1
665x1
645x1*tried to hold it longer
595x1*tired to hold it longer
*Callous wasn't 100% yet but using hand sanitizer instead of washing my hands with water made the skin dry and tougher. Might be a new secret tip.b/w@ 242.
------------------------------
Friday May 13 2011 Squats (monolift)
375x1x2sets
395x1x2sets
415x1x2sets
+Added Chains
415+40(455)x1
415+80(495)x1
415+120(535)x1
Quaded Monster Mini's Band Deadlifts (Speed Pulls)
Deficit(105+BT1x2sets) (sumo & conventional each)
Deficit(125+BT1x2sets) (sumo & conventional each)
145+BTx1x3xsets
145lbs +BT (200ish) +Added Chains
2chains (185)x1
4chains(225)x1
6chains(265)x1
8chains(305)x1
10chains(345)x1
12chains(385)x1
14chains(425)x1
16chains(465)x1+ BT (665@top approx)*PR city
*primarily used finger tip grip except the last 2 sets)
145+BTx1 +10second hold and slow lowering down)

Kai Greene was working out next to me once I started doing deadlifts, Pretty Cool.

PAUSED Bench Press
275x1
295x1
*was exhausted so I shut it down
-----------------------------------------
Saturday 5-14 Brick Strength House Day (Light Strongman Conditioning) @2hours of semi-nonstop man training: All both uphill & down
-Flipped the 750~ish tire few rounds
-Sledge Hammer Vs Tire
-Sled Drags/Sprints/Rows
-30lbs Kettle Bell
-Strict Pull Ups : bw x5reps x2sets (pr for no kipping)
-450lbs tire push back & fourths (w/training partner)
~Tomorrow some more light strongman stuff, then complete bed rest until the meet.
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Sunday (is no day of rest) May 15 2011 Seated Cable Rows w/ Thick Grip Handles
120x10
140x10
160x10
180x10
200x10
Log Clean & Viper Press (each rep)
180lbs x10
Incline DB Press
45x10
50x10 x2sets
Paused Flat Bench Press(Flat Back)
315x1
335x~0.9 bro tap@very end, which is fine because I flared too much n lost it
Plate Loaded Lat Pull Downs (finger tip grip)
90lbs x 10
180lbs x8
200lbs x5
Plate Loaded CarDead Simulation/Shrug Machine: FingerTip Grip Holds
490x20seconds
580x30seconds
670x15seconds
&That is it. This marks my last training day before JUDGEMENT DAY @my meet. Weights will be SMASHED

-MEET VIDEO and WRITE UP SEPERATE-
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Wednesday May 25 2011

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Squat (Technique Work) Having trouble with these ehhh
135x5
225x5
275x5
315x5
365x5
*All these felt horrible, CNS is probably just shot, but I can't feel comfortable with the weight on my back. Probably the fatigue and weight loss.
Weighed myself @242lbs in the gym with a accurate scale so I my goal weight is acquired.Will try to push myself to break 230's just for the hell of it.

Sumo Deadlifts
135x3
185x3
225x3
275x3
315x3
365x3
Stiff Legged Axle Deadlifts *(Double Overhand Grip)
136x20
160x15
200x1minute (ended up being 20reps) Did the Repetition Method

Incline Db Flyes
25lbs x 2minutes (60+reps for sure, stop counting after 60)
25lbs x 1minute (40+reps little over not much though)
Light Strong man Conditioning (will just list the average of what I did)
-Sled Sprints (with it in back of me, behind the back grip)
150-200lbs x 300feet+ (total more or less)
-Farmer's Walk
120lbs x 300feet
-Sledge Hammer to Tires (20 swings)
-Tire Pushing:350 tire with a buddy (5minutes total)

700+ Tire Flips 10 total - 5 consecutive

700+ Tire + 350Tire Flip x 2 (stacked smaller on larger)*pr
------------------------------

Friday May 27 2011

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Lat Pull Downs (Alternated 4grips Neutral,Neutral BtN,Palms/Knuckles facing me)
wrm ups 120/135/150
165x3minutes(60+reps for sure, stopped keeping count @that point)
135x2minutes
120x1minute
*Only rested 90-120secs in between each set, pump/burn was crazy
Close Grip Seated Rows w/Thick Handle
wrm up 100/110
120x1minute
100x2minutes
80x3minutes (Holy hell this was tough @ this point to hold on to)
*My forearms looked like popeye's at the end of these, 90-120sec rest
DB Rear Delt Raises (Seated/Against Bench/Standing/Bent Over/single armed)
wrm ups 5lbs/10lbs
15x3minutes
10x2minutes
10x3minutes
*Don't be fooled by the light weight, I do fast reps these were brutal for time
DB Pull Overs (on bench)[90degrees Stretch on mini box]
(10-90seconds rest)~most of them I did back to back
20/25/30x12
35/40x12
45/50/55x8
60x15+

----------------------------------

Friday May 27 2011

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Lat Pull Downs (Alternated 4grips Neutral,Neutral BtN,Palms/Knuckles facing me)
wrm ups 120/135/150
165x3minutes(60+reps for sure, stopped keeping count @that point)
135x2minutes
120x1minute
*Only rested 90-120secs in between each set, pump/burn was crazy

Close Grip Seated Rows w/Thick Handle
wrm up 100/110
120x1minute
100x2minutes
80x3minutes (Holy hell this was tough @ this point to hold on to)
*My forearms looked like popeye's at the end of these, 90-120sec rest

DB Rear Delt Raises (Seated/Against Bench/Standing/Bent Over/single armed)
wrm ups 5lbs/10lbs
15x3minutes
10x2minutes
10x3minutes
*Don't be fooled by the light weight, I do fast reps these were brutal for time

DB Pull Overs (on bench)[90degrees Stretch on mini box]
(10-90seconds rest)~most of them I did back to back
20/25/30x12
35/40x12
45/50/55x8
60x15+

---------------------------------

Saturday May 28 2011

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(Giant) Cambered Bar (13'inch) Box Squat VS. Doubled Monster Mini's
95/135+BTx 3x3
185+BTx 3x3
205+BTx 2x3
225+BTx 2x3
Added Choked Mini Band(Red)
145+BTx 3x3
145+BTx (10seconds pause on the box)x 1x3

45degrees Hyper-Extensions
bw x 2minutes
bw x 1minute
----------------------------

Sunday May 29 2011

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Axle Push Press (out of rack)
190x3
210x3
235x3
*Forearm & Shoulder Tendons were sore and beat up so nothing too crazy.

Tandem Deadlifts I won't count any warm up lifts under our prior max 720lbs. 738lbs
826lbs
914lbs
958lbs
1003lbs * Felt pretty easy. Definitely more in the tank.

(4inch Cambered Bar)Bench Press
105lbs x 12 reps x 6sets (60-90sec rest in between)
Db Flies/ Db seated rear delt raises(rotator cuff work)
20lbs x 3minutes + 10lbs x 2minutes
15lbs x 2minutes + 5lbs x 1minute
Cable Tri pushdowns/Curls
70lbs-100lbs - flush pump set
Incline Barbell Bench Press
105lbs x 50reps (fast)
105lbs x 25 reps (slow)
Dual Hand Gripper Machine(finger tip grips)
45lbs plate x 5 reps + 5 second hold x 5 times (25reps total/25secs) x 5 sets

Root Canal part 2 on Tuesday along with the commencement of Summer School. No gym plans until after wednesday. I need some rest.

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Monday May 31 2011

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Axle Complex- (Clean, Press, Front Squat)
136lbs x 1 for each x 1(rotation)/2/3/4/5/6/7/8/9*So sweaty at this point
~ So to recap, I did 1clean, 1 press, 1 f.squat in set 1, set 2 I did 2 of each, 3 i did 3 of each and so on. This sucked.

(bodyweight) Bench Press-
245lbs x 12/10Cambered Bar Static Bench Press (slower/controlled/contracted reps)
95lbs x15
135lb x 15
165lbs x 15
185lbs x 5 (Slow 10+seconds descent, 5seconds up)
185lbs x 3 fast + 3 slow rested 60secs-
135lbs x 9* 1forced (fast), rested 60secs-
135lbs x 6*SPENT

Dips bw/x 5
+25lbs x 5
+45lbs x 5
Wider grip
bw/x3

Pullups (wide grip knuckles facing me)
bw/x 3/4/4
Chin ups(close grip palms facing me)
bw/x3/3/3
Db Curls
20x30reps
-Db 2hand overhead tri-extensions 50x30reps
-Rotator cuff circuit -Cable Tricep push downs/ Bicep drags/curls = pump- flush set