2/15/13
Okay well if anyone follows strongman circles I got yelled at by Andy Deck today haha.
Deadlift 205x10 225x10 245x10 275x5 305x5 355x5 405x5
Good mornings tempo 4 seconds down 2 seconds up 45x10 95 2x10 115 2x10 superset reverse lunge 45 3x8
banded monster walks 15 steps each direction
2/18/13
Clean 165 9x2
Overhead press/pushpress 165x3 195x3 225x7
Tempo Pullup 2 second up 4 second down 4x10 superset seated DB shoulder press 3x8
Lateral raises 25lb db superset shrugs 225 both 3x15
Post delt fly 40 3x12
snatch grip behind the neck overhead press 95lbs 3x10
lat pulldown 120 3x15
Arnold Press 55lbs 3x12
2/19/13
jumpsquats 4x5 bodyweight
Box squat 205x5 225x3 275x3 335x3 365x12
banded hamstring curl 2 second up 4 second down 4x10 superset goblet squat 3x8 100
banded TKE 3x15 superset calf raises 275
2/20/13
Well my lats burn like hell from those pullups the other day. Conditiong wasnt too bad today
Plyo’s 20 minutes worth
Resistance band sprints 15x15 yards
20 sprints various yards from 3-30
5x100 yard striders
And then for the moment I’ve been waiting for tonight is intramural basketball. KOBE!
2/21/13
Banded plyo pushup 4x5
Bench 225x3 255x3 285x9
tempo barbell row 2 seconds up 4 seconds down 95lbs superset incline db press 85lbs 3x8
skullcrushers 2x15 95lbs 1x15 115lbs superset hammer curls 45lbs 3x15
Snatch work
2/23/13
Definitley had way too much fun this past friday night. Got absolutely wasted than high, than got into a fight so I was going to take saturday off but instead I got a little work in. Played a couple games of fullcourt basketball than hit the weights
DB Bench 75lbs 5x8
Lat Pulldown 145 5x8
tricep pulldown 85 3x12
Goblet squat 100 lbs 3x10
seated bicep curl 35lbs 3x10
2/25/13
Powerclean 190 7x2
Overhead press 185x3 215x2 240x3
tempo pullup 4x10 superset seated db press 75 3x8
lateral raises 25lb db superset shrugs 225 3x15
Snatch grip behind the neck press 3x8
face pull 50lbs 4x8
lat pulldown 140 3x12
2/26/13
Jump Squat 4x5
Box Squat 305x5 350x3 390x9
banded hamstring curl 4x10 tempo 2 second up 4 second down superset goblet squat 100 3x8
calf raises 245 3x15 superset banded tke 3x15
2/27/13
Mobility drills, cutting, side to side movements etc is all I did for my conditioning today so about an hour and ten minutes of various cone drills.
2/28/13
Always good to end a month with pr’s at a lighter bodyweight
Bench 240x5 275x3 315x6
Tempo BB row 95x10 115x10 125 2x10 4 second down tempo
superset with incline db press 85x8 95x8 105x8
Banded plyo pushup 4x5
skullcrushers with oly bar 95lbs 3x15 superset hammer curl 45lbs 3x15
deadlift 340x5 390x3 440x5
Tempo goodmorning 95x10 115x10 125x10 135x10 super set reverse db lunge 45 3x8
banded monster walk superset single leg bench glute bridge 3x15
3/2/13
And somehow we pissed off the strength and conditioning staff this week. Never a smart plan. Really, who decided “Oh hey guys, lets piss off the guys in charge of our conditioning workouts”
25 minutes various plyometrics
15 gassers
20 ten count burpees
and I have no idea how many up downs.
3/4/13
Powerclean 12x2 145
Shoulder press 165x3 195x3 215x7
Tempo pullup 5x10 superset db shoulder press 75lbs 4x8
shrugs 225 3x15 superset lateral raise 3x15 35lbs
3/5/13
Jump Squats 4x5 Bodyweight
Box Squat 275x5 315x5 350x10
Banded Hamstring curl 5x10 superset
Goblet Squat 4x8 100lbs
Calf raises 3x15 225
Okay well my conditioning was cancelled for the day due to the monsoon outside. Its a bit of a bummer as I’ve decided to cut weight starting about 4 weeks or so give or take. Im going to Panama City for spring break and started using an article written by Shelby Starnes awhile back called 2 weeks til shredded. Ive been seeing fairly good progress with my cut I think. Im by no means ripped or shredded but have noticed some pretty solid fat loss since the last time I put a picture up here. With that being said I suppose I should update the log with a more current photo.
Also side note this picture is close to a week and a half old, Il probably update in the morning when I’m dry.
3/7/13
Plyo Banded pushups 4x10
Bench 215x5 245x5 275x10
tempo barbell row 5x10 95lbs superset incline db press 95’s 4x8
Straight bar skullcrushers 95lbs 4x15 superset hammercurl 45lbs 4x15
3/8/13
Deadlift 315x5 350x5 405x7
tempo goodmorning superset reverse lunge 125 and 45lbs
banded monster walks 15 steps each directions superset single leg glute bridge on a bench 4x15
3/9/13
plyo 20 minutes
cutting drills 15 minutes
1 on 1s
10 count burpees 22
3/11/13
Powerclean 175 9x2
overhead press 175x2 205x2 225x6
tempo pullup 5x10 superset shoulder press 75lbs 4x8
lat pulldown 2x12 175
posterior delt fly 45lbs 3x8
tricep pulldown 155 3x8
preacher curl 75lbs 3x12
single arm tricep cable extension 25lbs 3x12
db curls 40lbs 3x8
3/12/13
Jump squat 4x5
box squat 305x5 335x5 375x13
banded hamstring curl tempo 5x10 superset goblet squat 4x8
calf raises 225 3x15 superset banded tke 3x15