1 serving Anaconda
light stretching
a few warmup DL’s
Did the 30 min Deadlift Challenge again today.
The original article with the instructions is here: Strength Training, Bodybuilding & Online Supplement Store - T NATION
Basically 315# for 94 reps in 30 min. I use straps and belt though. Next attempt will be raw.
I sweated like a pig and drenched the whole place. No joke. Sweat everywhere.
Did a bunch of ab work to finish off.
Sauna and Shower
Weigh in at 217
GTFO of the gym.
[quote]bonerjams98 wrote:
how are your joints feeling with the bench program you are doing?[/quote]
My shoulders are starting to really feel this. They’re staying sore longer. I’m going to take that into account and up my rotator cuff work and just do what I can to play it safe.
[quote]andrew_live wrote:
1 serving Anaconda
light stretching
a few warmup DL’s
Did the 30 min Deadlift Challenge again today.
The original article with the instructions is here: Strength Training, Bodybuilding & Online Supplement Store - T NATION
Basically 315# for 94 reps in 30 min. I use straps and belt though. Next attempt will be raw.
I sweated like a pig and drenched the whole place. No joke. Sweat everywhere.
Did a bunch of ab work to finish off.
Sauna and Shower
Weigh in at 217
GTFO of the gym.
[/quote]
94 reps of 315 in 30 mins! How are you feeling today, can you even sit down?
Sitting down isnt too bad as I’m just letting myself fall onto the seat but standing up is a bitch. My entire posterior chain is feeling really swole. Even my traps are sore as hell. Not a common occurrence for me.
Tuesday
1 serving Anaconda
Stretch and shoulder warm up
Bench (Begin week 7 rep increase)
135 X 8 (Warm up)
185 X 5 (Warm up)
225 X 1 (Warm up)
235 X 6
235 X 7
235 X 7
235 X 6
285 X 1 Failed
280 X 1 Failed
205 X 8
A-Dumbbell press
B-Bench press with band
C-Cable press
A- 70 X 3
B- 185 X 3
C- 60 X 3
A- 70 X 3
B- 185 X 3
C- 70 X 3
A- 70 X 3
B- 185 X 3
C- 80 X 3
A- 80 X 3
B- 185 X 3
C- 80 X 3
A- 85 X 3
B- 185 X 3
C- 80 X 3
Toying around with Thibs force curve. Seem effective.
Shitty workout for the most part. Not enough rest. I’m going to be re-doing week 7 of the Rep increase program until I can complete it twice in one week.
Wednesday
1 Serving Anaconda
Stretching
BW Pullups
5,5,5
Kroc Rows
110 X 12
110 X 15
90 X 15
BW Pullups
5,3,3,4
High cable row
140 X 20
140 X 20
Yet another shitty workout. At this point I’m just going through the motions. Not happy with my numbers in the gym, just broke up, family troubles. Woe is me. Boo hoo. I need to start being awesome again. These shitty workouts are embarrassing and I dont even want to post them but it might help me somehow.
1 Serving Anaconda
Shoulder Warm up
Thib’s 35 Minutes to Hardcore Muscle Strength Training, Bodybuilding & Online Supplement Store - T NATION
Biceps & Triceps
A1: Bicep curl free weights (preacher)
A2: Bicep cable curl (preacher)
A3: Bicep curl band resistance (preacher)
B1: Triceps DB extension
B2: Triceps rope extension
B3: Triceps band extension
Set #1
A1- 85 X 3
A2- 100 X 3
A3- 65+band X 3
B1- 40 X 3
B2- 80 X 3
B3- band X 3
Set #2
A1- 85 X 3
A2- 100 X 3
A3- 65+band X 3
B1- 50 X 3
B2- 80 X 3
B3- band X 3
Set #3
A1- 85 X 3
A2- 100 X 3
A3- 65+band X 3
B1- 50 X 3
B2- 80 X 3
B3- band X 3
Set #4
A1- 85 X 3
A2- 110 X 3
A3- 65+band X 3
B1- 60 X 3
B2- 90 X 3
B3- band X 3*
Set #5
A1- 85 X 3
A2- 110 X 3
A3- 65+band X 3
B1- 60 X 3
B2- 90 X 3
B3- band X 3*
Set #6
A1- 85 X 3
A2- 110 X 3
A3- 65+band X 3
B1- 60 X 3
B2- 90 X 3
B3- band X 3*
Set #7
A1- 85 X 3
A2- 110 X 3
A3- 65+band X 3
B1- 60 X 3
B2- 100 X 3
B3- band X 3*
Set #8
A1- 85 X 3
A2- 120 X 3
A3- 65+band X 3
B1- 60 X 3
B2- 100 X 3
B3- band X 3
Hit the heavy bag for apx. 20 minutes. My sweat covered the entire room.
Rowing machine
1362m in 5 minutes at lvl 1.
Sauna, Shower, Shave
Weigh in at 216lbs
GTFO of the gym
NOTE: Next time I do this workout I’ll be upping the reps to 5. I’d rate todays workout 7/10 which is better than my last couple.
.
1 Banana
1 Serving ANACONDA
Shoulder Warm up
Light Stretching
Bench (Week 7 of the Rep Increase Program)
135 X 8 (Warm up)
185 X 5 (Warm up)
225 X 1 (Warm up)
235 X 6
235 X 7
235 X 7
235 X 6
285 X 1 Failed
285 X 1 Failed*
205 X AMRAP = 10
Break Time
1 Can of tuna
Using Thib’s force curve template for chest only
A- Bench Press
B- Bench Machine
C- Bench Band
Set #1
A- 225 X 3
B- 140 X 3
C- 185(b) X 3
Set #2
A- 225 X 3
B- 140 X 3
C- 185(b) X 3
Set #3
A- 225 X 3
B- 140 X 3
C- 185(b) X 3
Set #4
A- 225 X 3
B- 140 X 3
C- 185(b) X 3 (switched to red band)
Set #5
A- 225 X 3
B- 150 X 3
C- 205(b) X 3
Set #6
A- 225 X 3
B- 150 X 3
C- 205(b) X 3
Set #7
A- 235 X 3
B- 150 X 3
C- 205(b) X 3
Set #8
A- 235 X 3
B- 150 X 3
C- 205(b) X 3
*spotter used his finger to help. Barely anything but it still wasnt ‘all me’
Sauna, Shower, Shave
Weigh in at 218
GTFO of the gym.
It might do you some good to look up some of the 5/3/1 variations that Cephalic_Carnage has written on here. C_C how do you train thread I believe.
5/3/1 is a great progression, combined with the proper accessory work, can really do wonders. PM me if you’re too lazy to look his stuff up 
Monday July 12 (Yes I’m behind)
1 Serving ANACONDA
Stretch
Shoulder warmup
Bench (Week 7 of rep increase program)
135 X 8 (warm Up)
185 X 1 (warm up)
225 X 1 (warm up)
235 X 6
235 X 6
235 X 6
235 X 6
280 - 1 (Negative)
200 X AMRAP = 12
Thib’s 35 min workout
Chest and Back
C1 - Bench Press Free Weight
C2 - Bench Machine
C3 - Bench Press With Band
B1 - BB row
B2 - BB cable row
B3 - BB band row
Set #1
C1 - 215 X 3
C2 - 140 X 3
C3 - 185b X 3
B1 - 185 X 3
B2 - 120 X 3
B3 - 70b X 3
Set #2
C1 - 220 X 3
C2 - 140 X 3
C3 - 185b X 3
B1 - 185 X 3
B2 - 150 X 3
B3 - 135b X 3
Set #3
C1 - 225 X 3
C2 - 140 X 3
C3 - 185b X 3
B1 - 185 X 3
B2 - 150 X 3
B3 - 135b X 3
Set #4
C1 - 225 X 3
C2 - 140 X 3
C3 - 185b X 3
B1 - 185 X 3
B2 - 150 X 3
B3 - 135b X 3
Set #5
C1 - 225 X 3
C2 - 140 X 3
C3 - 185b X 3
B1 - 185 X 3
B2 - 150 X 3
B3 - 135b X 3
Set #6
C1 - 225 X 3
C2 - 140 X 3
C3 - 185b X 3
B1 - 185 X 3
B2 - 150 X 3
B3 - 135b X 3
Set #7
C1 - 235 X 3
C2 - 150 X 3
C3 - 195b X 3
B1 - 195 X 3
B2 - 150 X 3
B3 - 145b X 3
Set #8
C1 - 235 X 3
C2 - 150 X 3
C3 - 195b X 3
B1 - 195 X 3
B2 - 150 X 3
B3 - 145b X 3
Boo yah!
Fuck yo momma!
YEEEEEEAAAAHHH!
Actually, the whole barbbell row thing sucks. Just didnt feel it. The chest portion on the other hand kicked ass…kicked chest…kicked pectoralis major.
Sprained my ankle doing jump rope. 6 hours of sitting in a hospital later…no beaks. Wooooooooooooooo… Doctor says to stay off it for 2 weeks. Not happening. Swelled up and bruised so I bitched out and took Tuesday off.
Wednesday July 14
1 Serving Anaconda
Shoulder Warmup
Muscle Clean Push Press BB
95 X 12
95 X 12
115 X 9
115 X 10
Military Press
95 X 12
95 X 12
105 X 10
105 X 12
One arm DB Press
35 X 15
30 X 15
25 X 20
ITY’s
10 X 10
10 X 10
8 X 10
Today Thursday July 15
1 Serving Anaconda
Stretchign
Shoulder Warmup
Bench (Day 2 Week 7 rep increase)
95 X 8 (warm Up)
185 X 5 (warm up)
205 X 1 (warm up)
*My regular warm up for a 1RM
235 X 6
235 X 6
235 X 6
235 X 6
280 - 1 (Negative)
200 X AMRAP = 12
Incline Db press
70 X 8
80 X 6
80 X 6
Cable Flyes
60 X 8
50 X 12
50 X 12
Monday, July 19
(Yes I got behind again)
1 Serving Anaconda
Shoulder Warmup
Bench (Week 8 of rep increase program)
95 X 8 (warm Up)
185 X 5 (warm up)
205 X 3 (warm up)
225 X 1 (warm up)
235 X 6
235 X 7
235 X 7
235 X 6
295 - 1 (Negative)
205 X AMRAP = 12
Incline DB Press
80 X 6
85 X 6
85 X 7
Bench Machine
140 X 5
150 X 5
140 X 5
150 X 5
160 X 5
Pec Flye Machine
180 X 20
195 X 15
Shoulder warmup
Muscle Clean Push Press
115 X 12
115 X 12
115 X 10
115 X 11
Military Press
115 X 8
95 X 12
95 X 10
85 X 12
One arm DB Press
30 X 16
25 X 20
30 X 15
Tuesday, July 20
1 Serving Anaconda
Shoulder Warmup
Stretch
Deadlift
135 X 8
275 X 5
325 X 3
365 X 1
415 X 1
405 X 1
Pullups BW
5,4,3,2,1,2,3,4
Rack Pulls
135 X 8
225 X 8
315 X 4
315 X 8*
315 X 8*
Kroc Rows
110 X 15
110 X 15
100 X 15
T-Bar Rows
135 X 7
135 X 7
135 X 7
DB Shrugs
100 X 11
100 X 10
(Zero grip strength left)
*Straps
Wednesday July 21
1 Serving Anaconda
Shoulder Warm up
Muscle Clean Push Press
115 X 10
115 X 10
115 X 10
115 X 11
Military Press
115 X 12
115 X 12
95 X 15
95 X 15
One Arm DB Press
30 X 20
30 X 20
25 X 15
30 X 15
ITY Raises
12 X 10
10 X 10
10 X 10
8 X 10
8 X 10
Thib’s 35 Minutes to Hardcore Muscle Strength Training, Bodybuilding & Online Supplement Store - T NATION
Biceps & Triceps
A1: Bicep curl free weights (preacher)
A2: Bicep cable curl (preacher)
A3: Bicep curl band resistance (preacher)
B1: Triceps DB extension
B2: Triceps rope extension
B3: Triceps band extension
Set #1
A1- 75 X 5
A2- 110 X 5
A3- 65+band X 5
B1- 60 X 5
B2- 80 X 5
B3- band X 5
Set #2
A1- 75 X 5
A2- 110 X 5
A3- 55+band X 5
B1- 60 X 5
B2- 80 X 5
B3- band X 5
Set #3
A1- 75 X 5
A2- 110 X 5
A3- 55+band X 4*
B1- 60 X 5
B2- 80 X 5
B3- band X 5
Set #4
A1- 75 X 5
A2- 110 X 5
A3- 45+band X 5
B1- 60 X 5
B2- 80 X 5
B3- band X 5
Set #5
A1- 75 X 5
A2- 110 X 5
A3- 35+band X 5
B1- 60 X 5
B2- 80 X 5
B3- band X 5
Set #6
A1- 75 X 5
A2- 110 X 5
A3- 35+band X 5
B1- 60 X 5
B2- 80 X 5
B3- band X 5
Set #7
A1- 75 X 5
A2- 110 X 5
A3- 35+band X 5
B1- 60 X 5
B2- 80 X 5
B3- band X 5
Set #8
A1- 75 X 5
A2- 90 X 5
A3- 35+band X 5
B1- 60 X 5
B2- 80 X 5
B3- band X 5
*Failed
This workout was insane! My forearms are killing me from the muscle clean push press, rode the shoulder pump train all the way home, bi’s and tri’s are still throbbing in the morning.
NOTE: Beginning to get stretch marks on the inside of my elbows and ever so faintly on my shoulders. Probable cause: Increased shoulder workouts and increased work on the incline bench.
Thursday July 22
1 Serving Anaconda
Stretch
Shoulder warmup
Squat
100 X 8
200 X 5
230 X 3
260 X 1
295 X 1 (bad form)
295 X 1 (good form)
330 - fail
Box Squat (Parrallel)
330 X 3
Regular Sqaut
225 X 8
Box Squat
225 X 10
Side-side Squat
45 X 6 (plate)
50 X 8 (DB, goblet style)
Ham Curl
165 X 3
180 X 3
195 X 3
195 X 3
180 X 3
180 X 3
165 X 3
165 X 3
165 X 3
165 X 3
Leg Press - Hamstring emphasis
450 X 8
450 X 8
450 X 8
1 Serving Anaconda
Shoulder Warmup
95 X 8 (warm up)
185 X 5 (warm up)
205 X 3 (warm up)
225 X 1 (warm up)
Bench (Week 8 of rep increase program)
235 X 6
235 X 7
235 X 7
235 X 6
295 - 1 (Negative)
205 X AMRAP = 11
Incline DB
80 X 6
85 X 4
90 X 5
DB Flyes 40 X 8
40 X 8
30 X 12
Flye machine
195 X 13
BW Pullups
5
Smith machine Incline Pause sets
140 X 8, 8, 6
BW pullups
4,3
BW Tricep Dips
12
BW Pullups
2,1,2,3,4,5
BW Triceps
12, 12, 10
Tricep Bench Press
135 X 6
135 X 8
135 X 12
Tricep Rop Pull dpwn
100 X 15
90 X 15
90 X 15
