First week of a hybrid program I wrote for myself.
All lifting is Raw, and I only wear a belt on my main squat work and overloads/reverse band squats.
No belt on any deadlift.
Some lighter bench work is done with “Fat Gripz”, which are proving to be a great tool, I recommend getting a pair to anybody.
My numbers work as sets x reps x weight
On monday, and wednesday I do some cardio and dynamic ab work.
Friday is a light upperbody day, also known as my “Beach Day”
2/28/10
Squat: 5x2x80% = 455
Bench: 2x10x225, 2x5x275, 2x3x315
progressive deadlift (6 reps adding weight each rep): 2 sets, starting with 315-ending with 405–20 pounds each rep and ten pounds the last one.–315,335,355,375,395,405
Pause squats (no belt): 3x315, 3x315+30 lbs chains, 2x3x365+chains
Sumo stance leg press: 2x10x400 plus platform
Dynamic abs:
3/2/10
bench: 5x2x80% = 335
reverse band bench: 5x315, 3x365, 3x405, 2x3x425
t-bar row: 4x10x3plates 2 sets inside grip, 2 sets outside
fat gripz behind neck press: 3x10x135
lat pull behind head: 3x10x150
spider curl: 3x10x70
db shrugs: 3x10x90
static abs
3/4/10
Camber bar squat: 5x2x315
Camber Bar Bench: 3x5x225
Deadlift standing on 1.5 inch block: 10x1x80% = 440
Power Shrugs from floor: 3x5x295
Sumo Stance Leg press/calf raise: 2x10x400 + platform
Med Ball Situps: 1x20
The shrugs are fairly light and are used as a quick upper back motion from the floor to counteract the slower pulls off the blocks. Also, After the Camber bar squats and pulls, I wanted to take it easy on the lower back.
No set rest periods for the pulls, but total time for all 10 singles was about 10 minutes which is the pace I wanted. Some pulls were 10-15 seconds apart, and some were 1-2 minutes apart.
Fat Gripz are paying off in that I was able to do my 315 dl warmups double overhand for the first time with ease.
3/7/10
squats: 5x3x80% = 455
fat gripz bench press: 2x8x225, 2x5x275
progressive “strongman” deadlift: 2x5x315-395
sumo stance leg press: 2x10x400 + platform
3/9/10
Bench Press: 5x3x80% = 335
Medium grip 2 board bench press:5x315, 2x3x365
T-bar row: 2x10x145 wide grip, 2x10x145 close neutral grip
Military press: 5x145, 2x3x165, 2x3x185
lat pull behind head: 2x10x150
spider curl: 2x10x70
black rubber band curls
db shrugs: 2x20x90
3/11/10
Camber Bar Squat: 5x2x315
Camber Bar Bench: 3x5x225
Deadlift standing on 1.5 inch block: 10x1x80% = 445
Power Shrugs from floor: 2x5x315
sumo stance leg press: 2x10x400 plus platform
I hate cardio but on this day the work showed in that I finished this session in about 1.5 hours, and never felt winded.
Deadlifts once again not done with any particular rhythm, just singles spread out how I felt at that time.
3/14/10
Again this is all raw and the only thing I wear a belt for is heavy squat and walkouts.
Squat: 5x2x85% = 485
Fat Gripz Bench Press: 3x8x225
Strongman DL: Started with 315 and added weight over 6 reps adding 20 or 10 pounds each rep (mimicking WSM deadlift dropping barrels into the cage)
Pause Squats: 3x325, 3x375, 3x415, 2x435
Walkouts: 595 x 8 seconds, 645 x 8 seconds
Everything is feeling really good, and the tendonitis is keeping quiet.
3/16/10
Bench Press: was supposed to be 5x2x85% which is 357, so I did 2x2x355, 2x2x360, 2x365
Medium grip 3 board: 5x365, 3x385, 3x405
Single arm db row: 3x10x85 each arm
Fat Gripz BNP: 3x10x145
Overhead scapular retractions: 2x3
Db Curls: 3x10x40 each arm
3/18/10
Today sucked so I cut things short and just got out.
Camber bar squat: 5x2x325
Camber bar bench: 3x5x235
Deadlift: 5x3x455…My grip suffered alot on this, I didnt realize til after that I was pulling with a bent bar that kept rolling in my hands.
Power shrug from floor: 1x405…did one rep and the strap I was using tore in half…which was my signal to stop and go home.
3/19/10
Figured I would put one of my “beach days” on here
Its a light upperbody day with not much rest
Cardio: elliptical, 7 minutes, resistance 4, ramp 11, try to keep a fairly quick pace and swith often going backwards and forwards
Bench Press: Med Grip: 3x10x225
DB lateral raises: 3x10-12x25
lat pull: 3x10-12x190, 6x230
cable curl: 3x10 each arm x 60
cable tri ext: 3x10xstack…i think its around 240 but i’m not sure
one arm rev grip tri ext: 3x10 each arm x 60
Pec dec: 2x15x190, 10x230
pec dec rear delt: 3x10x100
DB shrugs:12x110
Incline shrugs: 2x10x75
Whole session lasts about 1 hour
3/21/10
Squat: 5x3x85% = 485
Fat Gripz Bench Press: 3x5x225
Strongman DL: 2x3x 335+25+25…changed these to add a 25 lbs plate each rep and lowered set to triples
Got into the gym late so I had to cut things short on this session…also somebody turned the heat up and it got really humid in the gym so I felt drained after my squats.
3/23/10
Bench Press: 2x3x358, 3x3x363
1 finger in from comp grip 2 board: 3x363, 3x385, 3x407
t-bar row: 3x10x3 plates
Behind neck press: 3x6x165
lat pull: 2x10x150
spider curl: 3x10x70
db shrugs: 2x20x75
Things are feeling real good going into the home stretch
3/25/10
Camber bar squat: 5x2x315
camber bar bench: 3x5x225
deadlift on 1.5 inch block: 3x1x440, 3x1x455, 3x1x470, 1x485
pulls were 3 singles at 80%, 82.5%, and 85%, and a single at 87.5%
deadlift from floor: 2x315, 2x405
cleans from floor: 2x5x135
the vid is the single at 485
3/28/10
squat: 4x2x90% = 515
bench: 5x8x235
high bar wide stance squat: 8x135, 5x225, 3x3x285
Video is last set of squats
3-30-10
bench press: 4x2x90% = 385
competition grip 2 board: 2x407, 2x427
mil press: 3x6x165
t-bar row: 4x8x3plates
db curls: 3x20x35
Now that the weight is getting high, I have cut alot of volume and feel good about it because my conditioning is on point.
the vid is the 4th set at 385
4-1-10
camber bar squat: 5x2x315
camber bar bench: 3x5x225, 2x3x275
DL: 1x80%, 82.5%, 85%, 87.5%, 90%,…i did as singles with 455, 465, 475, 485, 505
sumo double overhand with straps: 2x1x405, 1x455, 1x495
pulled with a belt for the first time in awhile…still figuring out what to do, will probably wear it loose to pull.
videos will be on my youtube soon
4-4-10
squat: 3x1x95-100% done as 1x540, 1x565, 1x575…575 is a ten pound raw PR
Bench: 3x8x225 close grip
Strongman DL: 2x335+25+25, 1x335+25+25 sumo
Strongman Squat: 315+10+10+10+10
Things are feeling really good right now. Would have videos but I thought I was erasing one when I erased all of them from today and thursday’s pull