FRI OCT 30
dynamic warmup
CG BENCH
warmup w/ bar
1x5 @ 135
8x6 @ 180
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
5x5 @ 295
DEADLIFT (on 4 inch box, sets 1,3,5 mixed grip, 2,4 straps)
5x5 @ 335
MON NOV 02
CG BENCH
warmup w/ bar
1x5 @ 135
6x6 @ 185
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
5x5 @ 305
only had about an hour today so I couldn’t get deads and abs in, I’ll probably do the abs tomorrow but I’m not so concerned about deadlifts
TUES NOV 03
SIDE BENDS
5x10 w/ 95s
LYING LEG RAISES
3x10 w/ bw
2x10 w/ 35 held between feet
stretch groin, hams and quads
The leg raises with bodyweight are done trying to roll up into a pike position and lower with a straight body (like in rocky IV) when done with weight my legs are bent and the reps are shorter
WEDS NOV 04
dynamic warmup
CG BENCH
warmup w/ bar
1x5 @ 135
7x6 @ 185
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
6x5 @ 305
DEADLIFT (on 4 inch box, double overhand)
3x5 @ 350
I will get the ab work in tomorrow
THURS NOW 05
SIDE BENDS
5x10 w/ 95s
BARBELL AB ROLLOUT
3x5 @ 135
supersetted with
CRUNCH w/ PLATE OVERHEAD
3x10 @ 45
FRI NOV 06
BENCH
warmup w/ bar
1x5 @ 135
6x6 @ 185
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
5x5 @ 305
DEADLIFT
2x5 @ 350
supersetted with
GRAPPLER TWISTS
2x10 w/ 45
MON NOV 09
BENCH
warmup w/ bar
1x5 @ 135
6x6 @ 195
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
5x5 @ 315
DEADLIFT
3x5 @ 360
Squat form didn’t feel great today, kinda sloppy and poping forward out of the hole
WEDS NOV 11
warmup, stretch hip flexor and foam roll back/IT band
BENCH
warmup w/ bar
1x5 @ 135
6x6 @ 195
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
6x5 @ 315
DEADLIFT
6x5 @ 360 (1,5,6 dead stop 2,3,4 touch and go)
Squats felt much better today, I took the bar a little lower, sort of a low high bar and I felt more upright and stronger through the movement. I’ve been watching some videos of Jay Nera and trying emmulate his form a bit, the guy’s an absolute beast.
FRI NOV 13
warmup: stretch, foam roll
BENCH
warmup w/ bar
1x5 @ 135
6x6 @ 195
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
5x5 @ 315
DEADLIFT
5x5 @ 360
GRAPPLER TWIST
3x10 w/ 45
MON NOV 16
BENCH
warmup w/ bar
1x5 @ 135
6x6 @ 200
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
3x5 @ 325
TUES NOV 17
foam roller: back, IT band, glutes
SIDE BENDS
5x10 w/ 110s
ABS ON HYPER BENCH
2x10 w/ 25lbs. behind head
finally got some ab work in today, it’s been a while and it sure feels like it. I think the 25lb. plate is technically a pr…if situp pr’s counted
WEDS NOV 18
BENCH
warmup w/ bar
1x5 @ 135
6x6 @ 200
dynamic warmup, stretch hip flexor
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
3x5 @ 325
2hr. break
dynamic warmup, stretch hip flexor
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
3x5 @ 325
DEADLIFT
3x5 @ 370
I felt tired today, everything moved but felt heavy. My right hip flexor has started to bother me the last few weeks, I’ve been stretching it but it still gives me some pain. Also it might be pulling my right knee in slightly as I squat. I think the volume is catching up to me and I need some time off. One day left this week then a couple weeks of deload so hopefully that’ll be what I need to come back and start pushing the intensity again.
FRI NOV 20
dynamic warmup
BENCH
warmup w/ bar
1x5 @ 135
4x6 @ 200
SSB SQUAT
warmup w/ bar x lots
1x5 @ 155
1x1 @ 245
3x5 @ 245
miss 335
1x1 @ 315
1x5 @ 245
I purchased a SSB from efs and it arrived today, I got a solid grip workout just carrying the damn thing to the gym. It’s a bitch, I think the metal guys call it a kill bar, and for good reason. I had to work my ass off to keep from having my head taken off, my abs and back got a hell of a workout. It also made me tighten up in the hole, I hadn’t noticed but I lose tightness at the bottom to drop deep into the hole, with the SSB I really had to keep everything tight the whole lift which I think will pay dividends. My hip flexor was sore today but I had to cut my depth a little higher because of the bar and it felt really good. I’m excitted to get some work in with this bar and I really want to hit that 335 squat with it, almost had it today but my abs gave in as I drove out of the hole. Next time
TUES NOV 24
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
1x1 @ 365
1x1 @ 405 → technical PR
1x1 @ 365
1x3 @ 315
BENCH
warmup w/ bar
1x5 @ 155
1x4 @ 185
2x3 @ 205
3x2 @ 225
KILL BAR SQUAT
warmup w/ bar
1x5 @ 155
1x4 @ 225
5x3 @ 245
SIT UPS
10 w/ 25lbs. behind head
kinda in no man’s land right now, gonna deload next week then start building up to heavy singles through december so right now I’m just playing with some ideas for my next training cycle. I’ve squatted 405 before, for easy reps, but never without a belt so it’s a PR in that sense. I was hoping it would be easier but I felt kind of weak today, my back is toast and my abs were having a hard time of it, they were buckling pretty hard on the singles. My depth was higher than usual today due to my hip flexor being sore as a motherfucker but I feel like I still got in there for all the reps, still falling forward on a bit on the heavy stuff though. I really need to get a camera so I can see myself
WEDS NOV 26
dynamic warmup
DEADLIFT
1x7 @ 135
1x5 @ 225
1x3 @ 315
1x2 @ 365
1x1 @ 405 → add belt
1x1 @ 455 → w/ belt, bar drifted out in front, tough lift
1x1 @ 495 → w/ belt, much better grove, moved slowly but surely
MILITARY PRESS
1x5 @ 95
1x4 @ 115
1x4 @ 135
1x4 @ 115
1x4 @ 135
GOODMORNINGS FROM PINS (SSB)
3x8 @ 135
ROWS
1x5 @ 135
1x5 @ 185
1x5 @ 225
1x3 @ 275 → more like bent over clean pulls
ABS ON HYPER BENCH
3x10 w/ 25lbs. behind head
THURS NOV 26
BENCH
warmup w/ bar
5 @ 135
5 @ 205
4 @ 225
3 @ 235
2 @ 245
1 @ 265
SQUAT
warmup w/ bar
1x5 @ 135
1x5 @ 225
1x5 @ 315
1x3 @ 335
1x1 @ 365
miss 365
PULLDOWN ABS
5x10
The benching went well, the weights didn’t feel light but 265 felt under control and moved well. It’s 5 lbs. off my meet bench and only 20lbs. behind my PR so that’s good. The squats on the other hand weren’t so good, I played with a few different stances to try to get more depth and keep from falling forward. The first 365 single was tough and I should have called it there but whatever. All in all things aren’t bad, in 3 days I set a beltless squat PR, pulled 90% and benched 93% of my best ever singles.
TUES DEC 01
the school openned a new gym, basic commercial stuff and a real step down from what we had. Unimpressed. Did a bunch of assisstance work
DB ROWS
10 w/ 80s
8 w/ 140s
CHEST SUPPORTED ROWS
3x10
GHR
3x10
SHRUGS
2x10 w/ 140s
did some light squats and a set of leg presses
WEDS DEC 02
more assisstance stuff. Hit a big DB bench PR, never pressed 100s before, let alone on a stability ball
DB BENCH ON STABILITY BALL
10 w/ 70s
8 w/ 80s
6 w/ 90s
8 w/ 100s → PR
DB SHOULDER PRESS
2x8 w/ 60s
CHEST PRESS MACHINE
2 sets
TRICEP PUSHDOWNS
2 sets
LEG RAISE MACHINE
3x12 w/ 45
BACK EXTENSIONS
3x8 w/ 95lbs. barbell behind head
SAT DEC 05
Nationals was this weekend, we came in second place. In general I feel there are alot of negative stereotypes about cheerleaders, especially the guys. Which is unfortunate since being competitive requires a combination of gymnastics and acrobatics and general all around fitness. A shame. Anyways the competition was followed by an afterparty at which I consumed copious amounts of alcohol, not great for lifting this week but a good time.
MON DEC 07
dynamic warmup, stretch hip flexor
SQUAT
warmup w/ bar
1x5 @ 135
1x? @ 225
1x1 @ 315
1x1 @ 405 → belt and all black wraps
1x1 @ 455 → w/ belt and wraps
miss 475
miss 465 → only just, came out of the hole and then shifted forward
1x1 @ 405 → w/ belt and wraps, switched shoes from O-lifting to chucks
KUBIK SQUATS (bottom up squats)
1x1 @ 135
1x1 @ 225
1x1 @ 275
1x1 @ 315
2x1 @ 365 → add belt
GHR
3x8 w/ 25lbs. on chest
SITUPS ON GHR
1x15 w/ 25lbs. behind head
HANGING LEG RAISES
1x10 → abs done