6/25 Lower
Longer warmup. This has been consisting of the following for lower body days; 3 sets of 1 leg reverse hyper, 3 sets of roman chair, 3 sets of leg extensions, foam rolling
speed front squat; warmups, 225x2x2, 245x2x6
front box squat: 315x2, 315x2
deficit RDL with swiss bar; 225x8, 225x8, 275x6 - This SMOKED my hammies
superset with
lunge; 3 sets
sled drag; 4 pulls of approx 100ft
abs
I am still spent from this workout, zapped all of my energy
Monopoly
8/30 max upper
one arm db press; up to 135x3 left and right arm, add belt/wrist wrap, 150x3 right arm, 170x1 right arm, just missed the second rep.
(all work below is bb style, slower, controlled reps with focus on contractions)
machine flat bench; 3 sets of 12
superset with
hammer strength row; 3 sets of 12
decline bb; 4 sets, up to 275x5
superset with
bent over chest supported row; 4 sets
spread eagle situps; 3 sets of 20
Another good workout. Pace was very fast and we were all shot at the end
Soooooo I guess we need to do back jerks one week so you can hit that 160 and then DB press so you can triple 170? 
Looking strong all around brotha
160kg back jerk and 170x3 db press, mmmmmm, yes, that would probably make me happy.
For about 2 minutes 
180kg is a better number for the back jerk, that might be fun to chase. Then again, anything under 200kg on that lift sounds pretty shitty
9/1/10 lower
Decent warmup, felt pretty good going into the gym today
full cleans; tons of warmups, 120x2x6, power clean, 120x1, x1
full snatch; 60x3x4, 70x1, 80x1, x1, x1, power snatch, 80x1 - there were so many misses in this exercise today
back squat; 225x8x6, 275x8
single leg reverse hyper; 3 sets of 10
crunch; 3 sets of 25
Lots of work today, was happy with how the back squat felt. Still thinking for some reason I want to squat. Granted 225 is pathetic but it was also pain free
Monopoly
9/2? Accessory
floor db press; warmups, 80x8, 100x8, 100x10
honestly can’t remember what else I did. Some back work then arms and abs.
9/4
keg throw for height, keg throw for distance, keg load over bar, an hours worth of work
sled drag; 2 heavy runs of 75ft
squat; 225x10x4 - bad idea, wrecked my knees
9/5
max upper
flat bench; warmups, 275x1, 315x1 - great lift, best that’s ever moved, added foam roller, 365xclose miss, 365xcrushed me, 275x4, back to chest, 225x12 drop set 135x8? 50lbs was too big of a jump
machine bench; 3 sets of 12
seated row; 3 sets of 12
giant set; cable crossover, dips, lat pulldown
9/8
Long warmup
tons of throws with 56lb kettlebell
sled drag, 2 pulls
power cleans; stayed very light, singles
sldl; 3 sets of 8, light
front squat to box; up to 315x1 for 2 easy singles
9/9
Very little, just went in to go in and do something
9/10
Highlands game/strongman comp
Really fun day here. Got worked over a bit but still enjoyed it
hammer; 3rd place, best throw of 96ft
log; 3rd place, nailed 265 then jumped to 295 and just missed it
weight for distance; 7th place, I need MAJOR work on this event, 30ft throw, I had to stand still to get a throw in
keg over bar; 3rd place, 19ft, I JUST missed 20ft
caber; first time doing this and it was a blast, 3rd place, 11:30
stones; 3rd place, fuckin horrible, couldn’t even load the last stone of 350
Placed 4th overall and got some prize money. Very out of shape, I was really tired after the keg. 3rd would have been my best today, should have hit the 295 log, a better throw on W4D, hit the 20ft on keg and loaded the last stone. Plus, I just need to get stronger. Back held up and feels fine, this is very positive.
Have a new job in place where I can continue doing my previous job part time which is something I really wanted. This is going to negativly effect my training but should give me some stability back so I can re-focus on fitness related goals. I have been so worried about hanging on and paying bills for the past year and I know it’s set me back.
Monopoly
9/24 Update
Wow, crazy couple of weeks. Think I’ve found a rythm now so hopefully things get back to “normal”.
I did get one upper body workout and an oly day last week. So far this week all I got was a decent lower session on Wed. My weight is holding steady so that is a good sign, I’ve had to get used to making and taking food with me everywhere which has also been an adjustment.
Excited to train tomorrow.
9/25 Random
Sooooo, fun day
one motion clean press with oly bar; tons of reps/sets, heavier stuff was 185x5x4, 220x1
some standing strict presses
squat; worked up to set of 315x7 that felt very good and strong, more in the tank for sure and another good sign for the back. I just need to keep working reps at that weight before I try to jump higher and jack myself all up again.
9/27
first day of westside?
virtually no warmup
fat bar bench with chains; warmups, 135+bunch of chainsx5, 185+bunch of chainsx3, 195+bocx3, 225+bocx3, 235+bocx3 - max, 135+bocx12?
swiss bar bench off pins; worked up to 315x5, then rep set of 15 at 225
cg pulldowns; up to stack x 10, 5 total sets
front plate raise; 45x10x5
Good workout
10/3 max lower
Good long warmup
free squat; 135x10, 225x10, 315x5, add belt/wraps, 315x10, 315x10, 315x10
and it’s a wrap…
Had to shut it down to help finish our shed project. I honestly don’t know if I could have kept going. I got my azz whooped by some bodybuilders today. After they finished out squatting me they went on to do heavy leg press then hacks. I was totally shot after the last set of 10. My back was very sore however, probably pushed it a bit too much but I’m really happy with how the weight moved. If things hold up I’d like to do a day like this twice a month, then 2 days of lower reps a month.
However right now my traning is sucking ass, total dust mode as Dave Tate would say. I can tell I’m not going to the gym enough because most of the time I’m ready to rip someones fucking head off. AND I missed yesterday’s bench workout, gheyness
Monopoly
Not much since the 3rd, 3 workouts in total I think.
10/10 max lower
box squat; up to 315x8, 2 second decent with no lockout at top, keeping constant tension, 405x3 super easy, wanted to add more weight but thought better, 315x4 raw no box, lower back was toast
power snatch; up to 90x1, very ugly, passed out on 80kg, then came back and smoked it. not sure when passing out became a regular part of the workout but I kinda expect it now
roman chair superset with hypers; 4 sets of HARD work here, was totally spent after
10/11
max upper
bench with chains
worked up to 275 bar weight plus chains x 1, very good lift all the way around, probably about a 95% lift. I’m finding that I either hit the weight with good speed or it crushes me, I don’t have much power to grind out a lift.
swiss bar off pins; up to 315x4
lateral db raise; 45x8x3
pulldowns; 3 sets of 8
FUN strong workout, really enjoyed tonight
Not much going on. Missed another Monday night. Last 2 Sundays have been on my own and honestly I suck without a partner. 10 years of training with someone has spoiled me.
I’m going to make it tonight though and I’m excited. May have to change this log as I feel it’s dying. Sucks having to work a real job.
Monopoly
I am almost 2 years deep in this log. Overall I have to say my progess has been shit. My bodyweight is still about the same, my deadlift is the same and my bench is the same. I may be a bit stronger overall and my overhead has gone up but that’s it.
That really leaves me no place right now. By far I’m more focused on professional goals than athletic ones for the time being. This really sucks.
M/E Monday 10/25
Long warmup
Floor press; tons of warmup sets, 275x5, 275x2, 315x2x5 - this killed me. I also somehow managed to unlock the second rep on my first set and thanks to my thumbless grip the bar came crashing down. Thank god no damage done but it was scary as hell.
flat db press; 60x10, 70x10, 80x10, 90x10, 100x7
Moved on to some superset stuff, rows and rock n rolls. Good workout and my triceps were fried. Got sick Monday night and have not done anything since. Bodyweight is finally dropping, I was down to 244 yesterday. Need to make it a priority not to go under 245.
11/1 Max upper
floor press
tons of warmups, 275x5, 275x2, 315x1, 335x1-easy lift, 355xmiss. Looked back, 345 is my record and I had a good shot of tying that today. I’ve missed 355 about 5 times which is pathetic.
swiss bar bench off foam; 225x8, 275x5, 275x5, strip 185x10
pulldown machine; 5 total sets, new machine in the gym and I was trashed after the last set. Does not look like much on paper but it felt like alot last night.
I’d like to thank Biotest for this workout. I was tired and unmotivated at 4:00pm. Drank 3/4 of a spike and was in the zone at 5:00pm. Good shit
Monopoly
Man this is getting sloppy.
Quick review. Last two weeks have consisted on max bench monday, boxing wend, sparring sat, and max lower Sunday.
11/8
decline bench; TONS of warmup sets, 275x3, 315x3, 335x1, 345x1 bad lift but a great recovery, 355xmiss, then a strip set
can’t remember what happened after this
11/10
1 hour of cardio and boxing work
11/13
1 hour of sparring
11/14 max lower
SSB free squat; felt horrible today, warmups, 275x3, 275x3, 315x1x4
split squat on smith machine with back leg supported; 4 sets, this sucked
hack squat; 4 sets of 10 working up to 4 plates a side
superset crunches with hypers, 3 sets
11/15 max upper
decline bench; TONS of warmups, 315x1, 335x1, 355x1 - perfect lift and great speed, felt like maybe 90%, 365x miss, 365xmiss so GHEY, 315x5
incline machine bench; 3 sets of 20
superset with
floor flys
some more chest and tricep stuff to finish up
Heard a nasty rumor you’ve got a big ole shiner going on brotha??
[quote]sledge2 wrote:
Heard a nasty rumor you’ve got a big ole shiner going on brotha??[/quote]
Ya, something like that. Being a big, slow, out of shape white guy does not work very well in a boxing ring.
11/18 accessory
leg ext, leg curl, hyper ext warmup
GM; 3x10 @ 135, 2x6 @ 185
Lunge; 4 sets of 10
Stiff leg DL; 3 sets of 12
All light but it worked, my low back and hammies got sore
11/21 max lower
DL; worked up to 495x1 pretty easy, ass shot up though, went back down and hit 405x8 with decent form
hack squat death; worked up to 5 plates a side for 10, then a strip set. fuck my life
high pull off box; 4 sets of 8, up to 150kg?
Lots of missed workouts over the past 3 weeks. Some stuff I remember
max upper
worked up to 365 reverse band (minis) bench, got crushed by 385, added foam roller and got it
epic lower body session. started off with free squats, 4 working sets of 315 for 5-8 reps. found something big with my form and it helped a ton. workout kept on going with machine squat, leg press and other shit.
clean/jerk yesterday, hit 120x1, form was waaaayyyy off, then did some pulls at 160.
missed two day of big training due to a work trip to vegas. back on “track” tomorrow