Friday June 1 2012
Quaded Minis on Jumpstrech (1inch Defcit) Speed Deadlifts[Singles]
Switched Grip, Wrestling Shoes,Wider Stance
375+(Bt225~)
415+(Bt225~)
465+(Bt225~)
------------
505+(Bt225~)xmiss at knees (Only set I did regular grip)
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485+(Bt225~)xmiss at knees
------------
475+(Bt225~)x1 (almost pulled my old injury, shut down, PR for grip)
Yoke Sprints
540x60ft
630x60ft
630x60ft Just under 11seconds...Need to work on timing better.
GPP session
Keg Swings (50lbs) alternated grips/stances - 10/10
Keg Run- 210/160/100lbs - 45ft/50ft/60ft
Keg Run and Load to 48inch platform - 210/160/100lbs - 45ft/50ft/60ft
Sandbag 150lbs carry for 1minute 30seconds approx 300ft
Switched Grip, Wrestling Shoes,Wider Stance
375+(Bt225~)
415+(Bt225~)
465+(Bt225~)
------------
505+(Bt225~)xmiss at knees (Only set I did regular grip)
------------
485+(Bt225~)xmiss at knees
------------
475+(Bt225~)x1 (almost pulled my old injury, shut down, PR for grip)
Yoke Sprints
540x60ft
630x60ft
630x60ft Just under 11seconds...Need to work on timing better.
Sunday June 3 2012
Squats
405x1
465x3*Pr since I didn't hurt myself this time around!
475x3*PR! And felt easy, depth was deep for these 2sets!
+Briefs = Partial Squats
405
455
505
Bench Press
315x3x2sets
+Slingshot
315
365
390lbs PR
Farmers Walks
210lbs x 3sets of 60+ft
Wide Grip Pull Ups (Full Rom and Strict)
bw x10! PR
1arm Db Clean and Press SIngles
100x both arms
120x both arms
135x both arms
405x1
465x3*Pr since I didn't hurt myself this time around!
475x3*PR! And felt easy, depth was deep for these 2sets!
+Briefs = Partial Squats
405
455
505
Bench Press
315x3x2sets
+Slingshot
315
365
390lbs PR
Farmers Walks
210lbs x 3sets of 60+ft
Wide Grip Pull Ups (Full Rom and Strict)
bw x10! PR
1arm Db Clean and Press SIngles
100x both arms
120x both arms
135x both arms
Tuesday June 5 2012
Wide Grip Bench Press (Feet on bench off floor)
205x10x2sets
Incline Bench Press
265x3x2
Narrow Grip Bench Press
285x3x2
Seated Military Press (Full Rom) & Slight Pause
135x5
185x5
225x3
Keg Swings Vertical-Horizontal -Both Alternating
10/10/5+5
Db Flat Bench Flyes
15x30
DB Incline Bench Flye
15x30
Standing Rear Delt Raises
15x10x2set
205x10x2sets
Incline Bench Press
265x3x2
Narrow Grip Bench Press
285x3x2
Seated Military Press (Full Rom) & Slight Pause
135x5
185x5
225x3
Keg Swings Vertical-Horizontal -Both Alternating
10/10/5+5
Db Flat Bench Flyes
15x30
DB Incline Bench Flye
15x30
Standing Rear Delt Raises
15x10x2set
Friday June 8 2012
UPRIGHT Sumo Deadlifts w/ 2ply baggy briefs
445x1
515x1
*hard as hell to get down or pick up, not used to being upright.
UPRIGHT Sumo Rackpulls w/ 2ply baggy briefs
400x1
550x1
610x1
Mid shin/Below the knee Rack Deadlifts (Conventional)
550x1
610x1
660xMISS at the top... ugh, can't get my hips through easy.
Heavy Yellow Bands from Hell
145x1x3sets
*all sets has alternating switch grips
neutral grip full rom pull ups x 5
445x1
515x1
*hard as hell to get down or pick up, not used to being upright.
UPRIGHT Sumo Rackpulls w/ 2ply baggy briefs
400x1
550x1
610x1
Mid shin/Below the knee Rack Deadlifts (Conventional)
550x1
610x1
660xMISS at the top... ugh, can't get my hips through easy.
Heavy Yellow Bands from Hell
145x1x3sets
*all sets has alternating switch grips
neutral grip full rom pull ups x 5
Sunday June 10 2012
Bench Press
325x2
325x3 *did an extra rep just because*
1arm DB clean and press (with just the one arm)
80x1
90x1
100x1
*right arms where viper presses
Flies
Flat 15lbs x 50
Incline 20lbs x40
DB Pull overs
40lbs x 20
random machines for the pump
325x2
325x3 *did an extra rep just because*
1arm DB clean and press (with just the one arm)
80x1
90x1
100x1
*right arms where viper presses
Flies
Flat 15lbs x 50
Incline 20lbs x40
DB Pull overs
40lbs x 20
random machines for the pump
Sunday June 10 2012
Bench Press
325x2
325x3 *did an extra rep just because*
1arm DB clean and press (with just the one arm)
80x1
90x1
100x1
*right arms where viper presses
Flies
Flat 15lbs x 50
Incline 20lbs x40
DB Pull overs
40lbs x 20
random machines for the pump
325x2
325x3 *did an extra rep just because*
1arm DB clean and press (with just the one arm)
80x1
90x1
100x1
*right arms where viper presses
Flies
Flat 15lbs x 50
Incline 20lbs x40
DB Pull overs
40lbs x 20
random machines for the pump
Friday June 15 2012
Push Press
275x3*PR missed the 4th above my head
Front Squat (Olympic Grip)
365x3*PR
Back Squat
485x3*PR!
275x3*PR missed the 4th above my head
Front Squat (Olympic Grip)
365x3*PR
Back Squat
485x3*PR!
Sunday June 17 2012
Bench Press
275x2
315x2
345x2*PR!!!
Wide Grip Bench Press (feet on bench)
225x5,10
Yoke Walks
540x60+
610x60+
Zombie Yoke Walk for the hell of it with 270
275x2
315x2
345x2*PR!!!
Wide Grip Bench Press (feet on bench)
225x5,10
Yoke Walks
540x60+
610x60+
Zombie Yoke Walk for the hell of it with 270
Tuesday June 19 2012
1arm Thick DB Clean(w/2hands) and Press
110x1both
140x1both *PR, didn't hold the left arm too long tho.
160xmiss left1, miss right3, Db was rolling around everywhere(plate loaded)
Very Wide Grip Bench Press
205x10x2sets
Incline Bench Press
285x2x2
Narrow Grip Bench Press
305x2x2
Reverse Ez-Bar Curls
95lbsx8x3sets
Chest Pump STUFF
110x1both
140x1both *PR, didn't hold the left arm too long tho.
160xmiss left1, miss right3, Db was rolling around everywhere(plate loaded)
Very Wide Grip Bench Press
205x10x2sets
Incline Bench Press
285x2x2
Narrow Grip Bench Press
305x2x2
Reverse Ez-Bar Curls
95lbsx8x3sets
Chest Pump STUFF
June 22 Friday
Squat
495x2 *PR CITY and way too easy too.
Trap Bar Deadlifts and 5+second holds
595+hold
605+hold
Narrow Grip Bench Press
315x1
Incline Bench Press
295x1
315x3*mega PR
225x10
Wide Grip Bench Press feet on bench/off floor
225x10
Decline db flyes
20lbs x 40 reps + Decline Situps x15 (contracted, belly out)
Pull Ups (Overhead Wide)(overhand close grip)(underhand close grip)
(5-5-5) (7) (5)
Db hammer and Db curls for pump
495x2 *PR CITY and way too easy too.
Trap Bar Deadlifts and 5+second holds
595+hold
605+hold
Narrow Grip Bench Press
315x1
Incline Bench Press
295x1
315x3*mega PR
225x10
Wide Grip Bench Press feet on bench/off floor
225x10
Decline db flyes
20lbs x 40 reps + Decline Situps x15 (contracted, belly out)
Pull Ups (Overhead Wide)(overhand close grip)(underhand close grip)
(5-5-5) (7) (5)
Db hammer and Db curls for pump
Sunday June 24 2012
290lbs Bench Press feet off floor/on bench.
410lbs Hook Grip Deadlift.
Was at York Barbell for an IPA meet handling/coaching my friend.
290lbs Bench Press feet off floor/on bench.
410lbs Hook Grip Deadlift.
Was at York Barbell for an IPA meet handling/coaching my friend.
Monday June 25 2012
Called in and took the day off work to rest so I could do this training:
Zombie Squats
335x2
365x1
PR CITY
Hook Grip Deadlifts
225x3
315x2
365x1
405x1
425x1 PR
Yoke Walks
450x60x2sets
610x60ft *9Seconds
Farmers Pick (pick from just below the knee)
*Ourlight cylinder Farmers got an upgrade which made them loadable
and a lower pick* Now they weigh 135lbs instead of 120lbs.
135-185
235 short 40ft run (20 foward/20 back)
285
335 + 8seconds hold
385 + 7seconds hold
*They still need to be re-painted, never did these so won't say pr.
50lbs Keg Swings
Holding keg vertical x15
Holding keg horizontal x15
Zombie Squats
335x2
365x1
PR CITY
Hook Grip Deadlifts
225x3
315x2
365x1
405x1
425x1 PR
Yoke Walks
450x60x2sets
610x60ft *9Seconds
Farmers Pick (pick from just below the knee)
*Ourlight cylinder Farmers got an upgrade which made them loadable
and a lower pick* Now they weigh 135lbs instead of 120lbs.
135-185
235 short 40ft run (20 foward/20 back)
285
335 + 8seconds hold
385 + 7seconds hold
*They still need to be re-painted, never did these so won't say pr.
50lbs Keg Swings
Holding keg vertical x15
Holding keg horizontal x15
JUNE - Thursday 28 and Friday 29
Very Wide Grip Bench Press
225x10x2sets
Incline Bench Press
275x3x2sets
100lbs Keg Viper Press (Parallel Grip)
160lbs Keg Mixed Grip Clean into Parallel Press
1Arm Thick DB C&P
120xboth hands
148xLeft (with Super Heavy Sleeves barely or the elbow) Missed the right a bunch of times because the plates kept rolling, flying off etc and the sleeves did not fit my right arm. SUPER HEAVY SLEEVES CURRENTLY ARE BEING STRETCHED OUT ON 2LITER SODA BOTTLES.
Friday 29 2012
Olympic Shoes Squats
405x11*PR
Farmers Hold (Hi Beams) - Yoke Run & Sprint Back - Farmers Run (High Beam)
315lbs + 10sec hold - 540lbsx60~ish ft- 315lbsx55ish~ft
90Seconds rest to re distribute weights
Farmers Run + Hold (Hi Beams) - Yoke Run -
225lbsx60~ish ft x 10seconds hold - 630lbs yoke 60~ish ft
As always weight for farmers is for each hand so (315=630 total)
1-2 light training sessions left.
225x10x2sets
Incline Bench Press
275x3x2sets
100lbs Keg Viper Press (Parallel Grip)
160lbs Keg Mixed Grip Clean into Parallel Press
1Arm Thick DB C&P
120xboth hands
148xLeft (with Super Heavy Sleeves barely or the elbow) Missed the right a bunch of times because the plates kept rolling, flying off etc and the sleeves did not fit my right arm. SUPER HEAVY SLEEVES CURRENTLY ARE BEING STRETCHED OUT ON 2LITER SODA BOTTLES.
Friday 29 2012
Olympic Shoes Squats
405x11*PR
Farmers Hold (Hi Beams) - Yoke Run & Sprint Back - Farmers Run (High Beam)
315lbs + 10sec hold - 540lbsx60~ish ft- 315lbsx55ish~ft
90Seconds rest to re distribute weights
Farmers Run + Hold (Hi Beams) - Yoke Run -
225lbsx60~ish ft x 10seconds hold - 630lbs yoke 60~ish ft
As always weight for farmers is for each hand so (315=630 total)
1-2 light training sessions left.
Saturday June 30 2012 GPP
GPP session
Keg Swings (50lbs) alternated grips/stances - 10/10
Keg Run- 210/160/100lbs - 45ft/50ft/60ft
Keg Run and Load to 48inch platform - 210/160/100lbs - 45ft/50ft/60ft
Sandbag 150lbs carry for 1minute 30seconds approx 300ft
