Good thing max rolling thunder work doesn’t really count as “shit”
Glad you’re making some things happen with this man; it’s good to see some progress instead of being stuck with the same old same old feelings
Ya, no progress yet but I’m sure as hell going to try. Thanks bro.
1/13 more randomness
3 sets rear delt work
10 minutes or so of band traction
bunch of KB swings and flips
random grip stuff, pinches, holds
rolling thunder; up to 190-195 with right hand. Would like to be able to walk through the Grip Gauntlet at the Arnold. I have a ways to go. Rolling thunder is close right now but the others are way off.
That was it. Will hit arms and upper back today. It’s funny to me that I used to always have a day in the week dedicated for arms and now I feel like a pussy if that’s all I go in and train. How times change.
Monopoly
1/16
Band traction, low back foam roll
5 sets of high rep arm superset crap
Shitload of sledgehammer work on the tire. I am SORE today.
2 runs of truck push, dumb.
Seated box jump, up to 45". More there but that was the highest we could go.
Ton of grip work, plate pinches, KB swings/catches
More arm work with KB’s. Hand are totally shot, the sledge just wrecked them.
Monopoly
1/18 Shoulders
Talked into trying the IBodyBuilder workout. Not too bad, actually pretty similar to what we were already doing.
Warmups; sledghammer swings, tricep pushdown, face pulls
Seated military pin press (at forehead); 135x5, 185x3, 225x3, 245xmiss, 225x3, 225x2. Need to raise pins next session
High incline axle press; 120x3, 140x3, 160x3, 185x3, 215x3, 215x3
Push press; 185x1,x3, 225x1,x3, 245x1,x3, 185x15
Low back foam roll, band traction
Monopoly
1/20
Band traction, low back foam roll. Some KB work, something else. Basically a shitty warmup.
A1 Seated military pin press(pins at just over head); 225x2, 245x2, 265x1, 245x2, 225x2x3
A2 Lateral db raise; 25x2, 45x2, 45x2, 25x2x4
A3 Push press; 185x2, 225x2, 225x2, 205x2x4
A4 Front raise; 45lb platex2x2, 25lb dbx2x5
B1 High pull; 135x2x6
B2 Bent over row; 185x2x6
B3 Low pull; 185x2x6
B4 Face pull; 105x2x7
My front delts are hurting bad.
Monopoly
1/23
Can’t really remember what I did for warmups. Some traction, foam roller work and kb stuff. Did some banded KB swings and loved them, will be using them a bunch upcoming. It really hit the back, glutes and hammies hard.
Power snatch; up to 210x1-kinda pressed it out
Log one motion; 180x5, 180x5
Farmers with fat gripz handles; up to 200 for 50ft, 220 for 20ft. Those were hard!
Heavy sled drag for 200ft
Tons of seated jumps, standing jumps, jumps with 20lb DB’s, jumps for distance. Found out that I have a ton more power seated than standing. Shocker.
Reverse hyper; 3 sets
Crunch on stability ball; 3 sets
Monopoly
1/25
Band traction, foam roll, kb swings, face pulls, tricep pushdown, standing db press, band work for shoulders. Good, long warmup.
Seated military pin press; 135x5, 185x3, 205x2, 225x3, 245x3, 265x3, 285x3, 295x3
High incline axle press; 135x3, 185x3, 225x2, 205x3, 225x3, 225x3, 205x3
Push press; 135x1, x3, 185x1, x3, 225x1, x3 Used less legs today.
Standing strict press from back; 135x6, x4 with slight leg drive, x5 in front
Good day. Had WAY to much caffine and too little to eat.
Monopoly
EDIT
Forgot some stuff.
1 arm DB push press; smoked 135, missed 170 3 times
decline crunch; 25x4
hyperextensions; 20x4
1/26 ZERO warmup. I mean ZERO. Jumped right on the leg press.
A1: Leg press; 3 plates(per side) x10, 6 platesx3, 6 platesx3, 4 platesx20?
A2: Leg curl; 5 sets, max reps of 18
B1: Low incline BB press; Fuck this. I did the work. Not doing it again. TORE up my shoulder.
B2: Low cable curl. 4 sets of 3, 1 set max reps
C1: Skull crushers off pins; 4 sets of 3, 1 set max reps
C2: Standing preacher curls; Same as above
Shitty workout but I made it in. Thanks partner. My shoulder is not in a state to be doing push press 3 times per week and incline bench 2 times per week. Will grind out one more before switching.
1/27 Off.
1/28
Decent warmup today, still rushed though.
A1: Seated military press off pins: 225x2, 275x2, 275x2, 275x2, 275x1, 255x2, 255x2
A2: Standing lateral with KB: 40lbx2x7
A3: Clean, press: 135x2, 200x2, 200x2, 200x2, 225x2, 200x2, 200x2
A4: Standing front raise with KB: 40lbx2x7
B1: High pull: 245x2x7
B2: Seated low row: stackx2x7
B3: Bent over row: 245x2x7
B4: Face pull: mid stack, x2x7
Totally random: 230lb sandbag clean/press.
I don’t like the second part of this workout, still trying to figure it out. I will say that I think my upper body has filled back out a tiny bit. I think all the pressing and finally eating again a little bit has helped. This is a plus because even though I don’t have contest planned any time soon I want to look pretty going out to the Arnold and I need to work on just getting bigger.
On the plate for today, even more pressing! My shoulders hurt just thinking about it.
Monopoly
1/29 Friday
Warmups, foam roll, band traction.
A1: Standing push press; 135x3x5
A2: Seated db press; 65x5x5 - right shoulder would not lockout without major pain. Fun!
B1: Power snatch; 135x3x5
B2: DB high pull; 65x5x5
1/30 Saturday
A1: Sumo deads; 315x3x4
A2: Leg curl; 5 plates x3x4
B1: Pullups; 4 sets of 3
B2: Floor fly; 45x4x3
C1: DB Hammer curl; 55x3x4
C2: DB decline tricep ext; 55x3x4
Random; 70 foot sprints with tire sled with and w/o plates. One 40ft drag with heavy sled, bunch of moving weight around. For some reason, I was SHOT after the sled sprints.
1/31
2 hours of dog walking and yard work then a shit ton of couch time watching the 24 hours of Daytona. Happy to have some racing back on TV.
Monopoly
I missed logging a weeks worth of workouts. For future reference, it was basically the exact same as the previous two weeks. I will say the push press feels strong for me, I’m tempted to max it and see where it is. 225 felt very strong last Thursday night with very little legs.
2/7 Random
Warmups, reverse hypers, some KB stuff, foam roll
Power clean; worked up to 265x3. I missed 285, no idea how. The lift felt great till I put some weight on the bar, then my form went to hell. Major happy feet, again.
18" deadlift; 225x3, 315x2, 405x1, 495x1, suit on, 585x1-shitty lift, poor form and it got got caught on my leggings, 585x1-good lift, leggings off, had more.
I made it all of 4 weeks without lifting something stupid. My back feels, not good. I don’t know how to break this fucking cycle.
Monopoly
2/8
Short but good warmup. Got to the gym late and was pressed for time.
KB 1 arm bench off swiss ball; 55x10, added 40lbs(?)of chain, 55x10x7. I like this move, didn’t really bother my shoulder and worked all stabilizers hard.
2 sets of reverse hyper and abs
what are the band tractions ive been hearing about people talking about them for recovery/rehab, also i just firgured out i just need to stop doing regular deads for my back, im sticking with hex bar and lots of dimels with a hard arch and it seems to be helping
2/9 Legs
Not much of a “warmup” today. Did hit the foam roller though as always. Ran circuts today and liked it.
A1: Leg press
A2: Reverse hyper
A3: Single leg leg curl
A4: Weighted roman chair abs
A5: Single leg power squat
-I went heavy on the reverse hyper, lighter on everything else. Discovered that my left leg is about 30-40% weaker than my right, almost all in my hammie. Ran through this 7 times maybe?
B1: Variation on a leg press; 5 sets, 2 heavy, 3 single leg
B2: Banded KB swings; 3 sets
Various standing/seated jumps
C1: Leg extension; 10 reps single leg, then 15 reps both legs, 3 sets
C2: Weighted crunch on stability ball; 3 sets
This workout beat me down but felt really good and pretty much pain free. Big Nate, I’ll work on getting a video of how I set up the band traction. In the meantime do a youtube search for “dick hartzell jump stretch bands”, a ton of stuff should come up.
Here is the vid from my 585 pull.
Monopoly
2/13
Great day for the team, not much of a day for me. BIG pr’s, one guy loaded the 380 after never having even lapped the fucking thing, this was after a log/clean press pr, other guy tripled the 380 for 2 sets and made it look easy. Both of them should have good comps coming up. New guy on the team declared today “there is no way you can make me puke”. We took it as a challange. 15 tire flips, 80 ft sled drag and 200ft keg carry later he was showing us his breakfast. He was really pissed off at us I think but still thanked us.
Long warmup today, felt good.
Semi-push press; crushed 242, 265 not a chance, narrow miss at 250. Went back down and 225 felt heavy, just didn’t have much today. Still, it’s a PR I think. Used very little leg drive on all of these.
Sled drag; 2 runs medium weight 160ft
Monopoly
2/15
Warmup shit, reverse hyper, foam foll, face pull, kb swings
Rack pull 2" below knees; 135x5, 225x5, 315x5, 405x5, 405x5
Deads; 135x5, 225x4, 315x3x6 (pulled 2 sumo, 1 conv each set)
Pullups; 3, 3, add 25lbs, 4 more sets of 3
New tbar row machine; 6 sets of 3
Superset; weighted hypers and decline crunch (25lb plate) 4 sets of 15. Best work of the day here.
Overall; GAY
Monopoly
2/17
Warmups; Ton of KB swings/windmills, lots of reverse hyper, foam foll, KB snatch
Log; 120 bunch of cleans, some one motions, 180 several sets of one motions
Axle; up to an easy 265 jerk, clean was shit
Inverted single leg leg press; 6 sets of 6
Farmers pick out of racks; shitty, 2 sets. my grip is going to hell
One arm DB press; worked up to 170, smashed it today and stopped
Decline crunch; 3 sets of 20
Standing ez curl bar; 3 sets of 15
Monopoly
2/24
Took a week off for various reasons. Was feeling sick most of last week and Saturday morning it hit me like a ton of bricks. Back was also feeling shitty.
Long warmup. KB swings/snatches/presses (KB weight is always 55lbs FYI), 5 sets of reverse hyper, tricep pressdown, lat pulldown, foam roll
A1: Single leg leg press
A2: Single leg leg curl
A3: Single leg leg ext
Did this for 5 sets 8 to 10 reps
True hack squat; 135x10, 135x8, 225x5, 225x5
Stiff leg axle deadlift; 225x8, 315x6, 315x6, 365x6, add belt/straps, 365x10. Had more in the tank but wanted to try and keep really good form. These did not bother me at ALL and while I am sore today it’s a good sore and it’s in all the right places. Did not get my ab work in but otherwise a decent workout.
Monopoly
Log is going to shit. This goes hand in hand with my training. Very tough at work right now. Combine that with trying to “rehab” my back and I’m just trying to keep going to the gym right now.
2/27
Tons of KB stuff, reverse hyper, foam roll
Power snatch; worked up to a solid 90kg. Was more there but no need to push, happy with that.
Weighted roman chair; 3 sets or so. That was about it. Yippiee
3/1
Foam roll
Flat bench; 135x10, 135x10, 185x10
DB press off bosu ball; 60x12, 75x12, 75x10, 75x10
Chest press machine; 4 sets of 10
Lat pull machine; 4 sets of 15
Face pull, hyper, weighted crunch superset. 4 rounds
Chest is super sore. I guess that’s what I get for not directly working it in months…
Monopoly
3/3 Legs
Foam roll, some kb swings, 3 sets of reverse hyper
Single leg inverted leg press; 4 sets of 10
Lunges; 4 trips of 100ft each. this totally smoked me both cardio and strength, used 135lb barbell
Squat cleans; 3 sets of 5 at 135
1 arm snatch; 60kg right arm, miss left arm 3 times. Had zero pop today
Leg curl/leg ext/weighted crunch giant set; 3 rounds
Very sore today, stupid lunges.
Monopoly
3/6 random
Band traction - this felt amazing after not doing it for several weeks, foam roll, reverse hypers, 5 minutes of cardio. Legs are still way sore from the lunges.
Overhead medley; did some warm ups on the axle including a pathetic miss at 265ish
Log; 230
Axle; 230
Barbell; 230
DB; 115
Keg; 170?
Much harder than it should have been
DB press/jerk (100lbs); 15 total reps in 50 seconds
Farmer walk; 200/hand for 100ft. Just testing the waters and it bothered me a bit
Standing long jumps; bunch around 8 ft and a couple around 9ft. I have no idea if this is good or bad but I feel like a chump doing them. Video would be horrid
Sledghammer work; 3 rounds using mostly core to rotate the hammer. This works the abs hard
3 rounds of hard ab work
3 rounds of reverse hyper
Another day with very little motivation and no power. Still got some work in and I’m getting more consistant with hitting my abs/low back.
Monopoly